Running Lean

329. Replay: Top 10 Biggest Myths about Weight Loss

17 Apr 2026

Contributed by Lukas

Today on the podcast, we’re digging into something that causes a ton of confusion, frustration, and spinning your wheels…weight loss advice. Every...

328. How Runners Sabotage Their Own Progress (And Don’t Even Realize It)

10 Apr 2026

Contributed by Lukas

If you feel like you’re doing all the right things—running consistently, trying to eat better, maybe even adding some strength work—but you’re...

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

03 Apr 2026

Contributed by Lukas

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...

326. Build Your Plate: The Simplest Fat-Loss Framework That Works

27 Mar 2026

Contributed by Lukas

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 calor...

325. Mental Toughness Is a Skill and Here’s How to Train It

20 Mar 2026

Contributed by Lukas

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. B...

324. The Strength Deficits That Cause Most Running Injuries

13 Mar 2026

Contributed by Lukas

Let’s talk about something most runners completely misunderstand: injuries. Most runners think injuries are just bad luck. Or maybe the result of ru...

323. How to Lose Weight Without Tanking Your Running

06 Mar 2026

Contributed by Lukas

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...

322. How to Build Unshakable Self-Trust

27 Feb 2026

Contributed by Lukas

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

321. Run Faster Without Getting Fitter: The Truth About Running Economy

20 Feb 2026

Contributed by Lukas

Today’s episode is called “Run Faster Without Getting Fitter: The Truth About Running Economy.” Most runners think getting faster means building...

320. Your Weak Links Are Slowing You Down

13 Feb 2026

Contributed by Lukas

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...

319. The Winter Running Survival Guide

06 Feb 2026

Contributed by Lukas

Winter can either break your running routine—or quietly make you a stronger, smarter runner. In this episode, The Winter Running Survival Guide, I’...

318. If You’re Always Struggling, You’re Doing It Wrong

30 Jan 2026

Contributed by Lukas

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 “...

317. You Can’t Rush Progress

23 Jan 2026

Contributed by Lukas

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...

316. The Leaner, Stronger Runner Framework Part 3: Why Motivation Isn’t the Problem

16 Jan 2026

Contributed by Lukas

In The Leaner, Stronger Runner Framework – Part 3: Why Motivation Isn’t the Problem (And What Actually Creates Consistency), we’re talking about...

315. The Leaner, Stronger Runner Framework Part 2: How Runners Should Actually Eat

09 Jan 2026

Contributed by Lukas

In The Leaner, Stronger Runner Framework – Part 2: How Runners Should Actually Eat, we’re talking about the piece that confuses more runners than ...

314. The Leaner, Stronger Runner Framework Part 1: Why Running More Isn’t the Answer

02 Jan 2026

Contributed by Lukas

If you’re a runner who feels like you’re doing everything “right” but still not getting the results you want, this episode is for you. This is...

313. What This Year Taught You (If You’re Willing to Look)

26 Dec 2025

Contributed by Lukas

This episode is called “What This Year Taught You (If You’re Willing to Look)”, and it’s probably one of the most important conversations we c...

312. Why Starting Over Every January Never Works (And What Actually Does)

19 Dec 2025

Contributed by Lukas

Every January, runners do the same thing. They get fired up, set big goals, promise themselves this year will be different… and a few weeks later, t...

311. The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane

12 Dec 2025

Contributed by Lukas

The holidays can feel like a minefield for runners—parties, travel, family dynamics, big emotions, endless food, disrupted routines… it’s a lot....

310. The Lies We Tell Ourselves About Losing Weight

05 Dec 2025

Contributed by Lukas

Today on the podcast, we’re digging into something that every runner deals with but almost no one talks about openly: “The Lies We Tell Ourselves ...

309. Functional Strength for Aging Runners: Stay Powerful for Life

28 Nov 2025

Contributed by Lukas

In this week’s episode of the Running Lean podcast, I’m diving into a topic that becomes absolutely essential as we get older—Functional Strengt...

308. The Hidden Ways Runners Overeat (Without Realizing It)

21 Nov 2025

Contributed by Lukas

Today on the podcast, we’re talking about something that most runners think they understand but almost always get wrong. It’s the subtle, sneaky s...

307. The Off-Season Advantage: Build Strength and Endurance While Others Rest

14 Nov 2025

Contributed by Lukas

This week on the podcast, I’m talking about something most runners overlook completely—the off-season. And the truth is, if you use it the right w...

306. Understanding and Identifying Self-Sabotage

07 Nov 2025

Contributed by Lukas

In this week’s episode of the Running Lean Podcast, I’m diving deep into a topic that affects every single one of us—Understanding and Identifyi...

305. What to Do When You Hit the Wall

31 Oct 2025

Contributed by Lukas

Sometimes it’s during a marathon when your body just says “no more,” but other times, it’s just life that stops you cold. You lose motivation,...

304. The In-Between: What Happens After Your Big Race

24 Oct 2025

Contributed by Lukas

You’ve crossed the finish line, achieved something incredible, and then… it’s just over. Now what? This week on the Running Lean podcast, I’m ...

303. Are You Too Focused on the Wrong Things?

17 Oct 2025

Contributed by Lukas

Have you ever felt frustrated because the scale isn’t moving, your runs aren’t going well, or you’re just not seeing the results you want? It’...

302. The Strength You Can’t See

10 Oct 2025

Contributed by Lukas

This week on the Running Lean podcast, I’m talking about something I like to call “The Strength You Can’t See.” When we think about getting st...

301. The Fat-Adapted Recovery Formula

03 Oct 2025

Contributed by Lukas

Recovery is the secret weapon of every successful runner — it’s where the real growth happens. If you’re training hard but not giving your body ...

300. 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer

26 Sep 2025

Contributed by Lukas

This week marks a huge milestone for the podcast — episode 300! To celebrate, I’m sharing something very special: 20 Principles to Help You Get Le...

299. Muscle is Your Metabolic Secret Weapon

19 Sep 2025

Contributed by Lukas

A lot of runners I talk to are obsessed with burning calories, cutting carbs, and logging endless miles trying to get leaner. And while running does b...

298. What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss

12 Sep 2025

Contributed by Lukas

Zone 2 running gets talked about like it’s the magic bullet for weight loss. It’s often labeled the “fat-burning zone,” and runners everywhere...

297. Stop Waiting to Feel Ready

05 Sep 2025

Contributed by Lukas

So many runners tell me they want to lose weight, get stronger, or train smarter—but they keep stalling because they’re “not ready yet.” They ...

296. Getting Lean Without Going Crazy

29 Aug 2025

Contributed by Lukas

So here’s the deal: runners are some of the fittest people on the planet, and yet so many struggle with weight. You put in the miles, the effort, th...

295. Why You’re Not Getting Stronger (Even Though You’re Lifting)

22 Aug 2025

Contributed by Lukas

Today on the podcast I’m breaking down a hard truth a lot of runners need to hear: Why You’re Not Getting Stronger (Even Though You’re Lifting)....

294. When You Feel Like Nothing’s Working

15 Aug 2025

Contributed by Lukas

You know what I’m talking about. You’re doing the workouts, logging the miles, tracking your food, getting your strength sessions in… and the re...

293. Fat Loss Doesn’t Start in the Kitchen

08 Aug 2025

Contributed by Lukas

You’ve probably heard it a million times: “Abs are made in the kitchen.” And while nutrition definitely plays a role in fat loss, the truth is…...

292. Why Discipline Will Always Beat Motivation

01 Aug 2025

Contributed by Lukas

Most people think they need to feel motivated in order to eat healthy, work out, or stick to their running schedule. But here’s the truth—motivati...

291. Replay: Common Weight Loss Myths Debunked

25 Jul 2025

Contributed by Lukas

There’s no shortage of advice out there about how to lose weight. Just eat less, run more, count your calories, cut carbs, do a cleanse, go vegan, t...

290. 3 Keys to Building Mental Toughness for Endurance Athletes

18 Jul 2025

Contributed by Lukas

Mental toughness is one of the most powerful tools you can develop as a runner — and also one of the most overlooked. Physical training is important...

289. 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life)

11 Jul 2025

Contributed by Lukas

Let’s be real—eating healthy can feel like a total drag sometimes, especially when all your favorite foods seem to be off-limits. But what if I to...

288. Dumb Stuff Runners Do (And What to Do Instead)

04 Jul 2025

Contributed by Lukas

We’ve all done it—worn cotton socks on a long run, tried something new on race day, asked a Facebook group to diagnose our injury. Runners are awe...

287. How to Eat for Fat Loss Without Losing Performance

27 Jun 2025

Contributed by Lukas

One of the biggest myths in the running world is that you can’t lose fat and keep running strong at the same time. Well…I’m here to tell you tha...

286. How to Train Smart When It’s Stupid Hot

20 Jun 2025

Contributed by Lukas

Summer is here, and that means the heat and humidity are officially in full swing. If you’re training for a race or just trying to stay consistent w...

285. The Top 5 Leg Strengthening Exercises for Runners

13 Jun 2025

Contributed by Lukas

Building leg strength is one of the most effective—and most overlooked—ways to improve your running. In this episode of the podcast, I’m sharing...

284. Overcoming Limiting Beliefs: How to Stop Arguing for Your Limitations

06 Jun 2025

Contributed by Lukas

If you’ve ever said things like, “I can’t lose weight,” “I don’t have time,” or “I’m just not strong enough,” then you’ve experi...

283. Want to Transform Your Body? Shift Your Mindset.

30 May 2025

Contributed by Lukas

Struggling to lose weight even though you're putting in the miles? It might not be your training plan or your nutrition—it might be your mindset. In...

282. Why Runners Struggle With Strength Training (And How to Fix It)

23 May 2025

Contributed by Lukas

If you’re a runner, you’ve probably heard that strength training can help you run faster, stay injury-free, and perform better overall. But knowin...

281. Replay: Weight Loss Is Not the Goal

16 May 2025

Contributed by Lukas

Most people think the key to better health is simply losing weight. So they set a goal, like “lose 30 pounds by August,” and go all in. But somewh...

280. How to Fix Your Relationship with Food

09 May 2025

Contributed by Lukas

Are you constantly stressing about what to eat, feeling guilty after meals, or using running to "earn" your food? You’re not alone — and it’s ti...

279. Unlock Metabolic Flexibility: Become a Better Fat Burner and Boost Your Endurance

02 May 2025

Contributed by Lukas

Want to run longer, feel stronger, and avoid hitting the wall? Then you’ll definitely want to check out this week’s episode of the Running Lean Po...

278. The 5 Biggest Lies We Tell Ourselves About Diet and Exercise

25 Apr 2025

Contributed by Lukas

Let’s be real—when it comes to diet and exercise, we’re all guilty of telling ourselves a few little lies. You know the ones: “I’ll start on...

277. Runners: Stop Trying to Lose Weight! Do This Instead.

18 Apr 2025

Contributed by Lukas

If you're constantly chasing the scale, thinking weight loss will make you faster or fitter, this one's for you. I'm flipping the script on the outdat...

276. Does Coffee Help or Hurt Your Running Performance?

11 Apr 2025

Contributed by Lukas

Today’s podcast is all about a question that many runners have asked me: “Does coffee help or hurt your running performance?” You probably alrea...

275. How to Handle Injury or Illness the Right Way

04 Apr 2025

Contributed by Lukas

If you’ve ever been sidelined by injury or illness, you know the frustration, fear, and doubt that come with it. But time off doesn’t necessarily ...

274. Taking Full Ownership of Your Results

28 Mar 2025

Contributed by Lukas

If you’re a runner trying to lose weight but keep hitting roadblocks, I’ve got news for you—your results are 100% your responsibility. No more b...

273. Why Runners Should Be Lifting Heavy Weights

21 Mar 2025

Contributed by Lukas

I hear this almost every single day from runners all over the world: “I hate strength training.” I get it, I used to feel the same way many years ...

272. Breaking Through Weight Loss Plateaus

14 Mar 2025

Contributed by Lukas

Hitting a plateau or a stall in your weight loss journey is inevitable. It will happen. The problem isn’t that you hit a plateau, the problem is how...

271. Top 10 Biggest Myths about Weight Loss

07 Mar 2025

Contributed by Lukas

There is so much information out there these days about the right and wrong way to lose weight. Do this, not that, eat this, not that, and all these d...

270. The Number One Key to All Success

28 Feb 2025

Contributed by Lukas

If you want to succeed at anything - losing weight, running a faster marathon - there is one thing you have to start doing. This one thing is nothing ...

269. Replay: 5 Dieting Disasters Runners Need to Avoid

21 Feb 2025

Contributed by Lukas

When it comes to losing weight, there are many, many approaches you can take - some of them will work while others definitely will not. Runners especi...

268. When Your Weight Loss Journey Gets Frustrating

14 Feb 2025

Contributed by Lukas

It doesn’t matter how much weight you have to lose or how long you’ve been at it, there will eventually come a time when things will get frustrati...

267. 5 Training Principles All Runners Need to Know

07 Feb 2025

Contributed by Lukas

For most runners, training is just something you do. You find a training program, lace up your shoes, then get out there and follow the plan. This is ...

266. Is It Better to Run Faster or Longer?

31 Jan 2025

Contributed by Lukas

Most of the runners I work with would like to get better at running. Some are just getting started, others would be considered seasoned athletes. Desp...

265. 3 Keys to Improve Your Running and Extend Your Life

24 Jan 2025

Contributed by Lukas

There are many, many ways to improve your health and fitness and become a better runner. There are countless books and podcasts that cover these topic...

264. Knowledge is Overrated

17 Jan 2025

Contributed by Lukas

There is no lack of knowledge in the world we live in today. Just about every bit of knowledge that’s ever been known to humankind is available to u...

263. Why You Need to Ditch the Diet Mentality

10 Jan 2025

Contributed by Lukas

There are so many ads and promotions these days for different diets, it’s almost overwhelming. I get it, I’ve tried just about every diet you can ...

262. Forget the New Year’s Resolutions and Do This Instead

03 Jan 2025

Contributed by Lukas

It’s the start of a new year and lots of people are making New Year’s resolutions. I’ve seen all kinds of posts on social media over the last fe...

261. Replay: How Your Thinking (More Than Anything Else) Determines Your Results

27 Dec 2024

Contributed by Lukas

When it comes to fitness, so much attention is put on your actions - what you should and shouldn’t do. I’m not suggesting you shouldn’t do stuff...

260. 10 Hard Truths About Fitness No One Is Talking About

20 Dec 2024

Contributed by Lukas

There is a lot of information out there these days on what it means to be healthy and fit. My social media feeds are full of health and fitness expert...

259. Choose Your Hard

13 Dec 2024

Contributed by Lukas

When it comes to accomplishing big goals, you have to expect things to get hard. For example, losing weight takes time, and for some it can be a long ...

258. The Truth About Comfort Food

06 Dec 2024

Contributed by Lukas

It’s that time of year when the days are getting shorter and colder, the holidays are upon us, and all you feel like doing is staying in and eating ...

257. Replay: Handling the Holidays Like a Badass

29 Nov 2024

Contributed by Lukas

The holidays can be a very difficult time of the year for a lot of people. Shopping for gifts, planning social events, spending more time with family,...

256. Why Runners Need Help Losing Weight

22 Nov 2024

Contributed by Lukas

I’ve received a lot of comments on my social media posts over the years basically saying that if you are a runner, you shouldn’t need help losing ...

255. The Shortcut to Health & Fitness Success

15 Nov 2024

Contributed by Lukas

Everyone wants to know how to lose weight, how to get healthier, how to run faster, and how to get there as quickly as possible. Nowadays, people have...

254. How Do I Know If I’m Self-Sabotaging?

08 Nov 2024

Contributed by Lukas

Just about all of us will eventually engage in some type of self-sabotaging behavior. Most of the time though, you don't know when you’re doing it. ...

253. Lessons Learned at Marine Corps Marathon

01 Nov 2024

Contributed by Lukas

This past weekend I had the privilege to be a part of the 49th annual Marine Corps Marathon. Just to be clear, I did not run the race, instead, I was ...

252. Practicing the Art of Discipline

25 Oct 2024

Contributed by Lukas

When you think of discipline, what comes to mind? For some, it conjures up images of obeying rules and doling out punishment for anyone who disobeys. ...

251. How to Run Smarter with Brodie Sharpe

18 Oct 2024

Contributed by Lukas

If you’re a runner and you’ve ever dealt with a running-related injury, then this episode is especially for you. In this informative conversation,...

250. 3 Things You Need to Do to Get Yourself Unstuck

11 Oct 2024

Contributed by Lukas

Have you ever felt like you just can’t seem to make any progress toward a goal? Have you ever found it difficult to get started eating right or exer...

249. Avoid These Mistakes and Crush Your Next Race

04 Oct 2024

Contributed by Lukas

It’s that time of the year when every weekend it seems there are a ton of races going on all over the world. And a lot of runners who’ve worked re...

248. How Do I Know if I’m Overeating?

27 Sep 2024

Contributed by Lukas

If you want to lose weight and you’re finding it difficult - maybe you’ve hit a plateau and can’t seem to get the weight moving again - this epi...

247. The Mindset Shift Required in Order to Succeed

20 Sep 2024

Contributed by Lukas

Lots of factors go into whether or not you will successfully achieve a goal. How bad you want it, where you are in your life, your physical limitation...

246. The Macronutrient That Matters Most for Runners

13 Sep 2024

Contributed by Lukas

I talk a lot about carbs here on the podcast, mainly why it’s advised to keep your carbs low if you’re a runner who wants to lose weight and use b...

245. Replay: How to Tell When You’re at Your Natural Weight

06 Sep 2024

Contributed by Lukas

I talk a lot about losing weight and eventually getting to your “natural weight” but I’ve never really taken the time to explain what your “na...

244. Motivation Strategies to Keep You Moving Forward

30 Aug 2024

Contributed by Lukas

If you have a big goal like losing weight and keeping it off, then you know it is going to take a while to reach that goal. One of the main reasons pe...

243. Why Counting Calories Doesn’t Work

23 Aug 2024

Contributed by Lukas

When it comes to weight loss tips, one principle stands out among all the others: counting calories. For decades, you’ve been told that the only way...

242. Top 10 Weight Loss Tips for Runners

16 Aug 2024

Contributed by Lukas

There is so much contradictory advice out there when it comes to losing weight. It’s really hard to know what’s right and what’s just BS. With t...

241. The Best Cross-Training Exercises for Runners

09 Aug 2024

Contributed by Lukas

A lot of runners believe that when it comes to exercise, running is more than enough. They love running, do it 6-7 days a week, and don’t feel the n...

240. How to Handle Setbacks, Failures, and Disappointments

02 Aug 2024

Contributed by Lukas

When it comes to going after big goals like losing weight and keeping it off or running a faster marathon, it is pretty much a guarantee that you will...

239. Replay: The Myths and Benefits of Intermittent Fasting

26 Jul 2024

Contributed by Lukas

There seems to be a lot of misleading information out there about intermittent fasting. People think it will mess up your metabolism, or it’s unsafe...

238. Should You Restrict Certain Foods?

19 Jul 2024

Contributed by Lukas

When it comes to changing your diet in order to lose weight or just be healthier, most people feel like whatever they do is too restrictive. So what’...

237. What to Do When You Feel Stuck

12 Jul 2024

Contributed by Lukas

So many people I talk to about losing weight or running faster tell me they just can’t seem to make any progress because they feel stuck. This is a ...

236. Replay: Learning to Love the Process

05 Jul 2024

Contributed by Lukas

Oftentimes when we take on a big challenge like changing how we eat or training for a marathon, we don’t get the results we want fast enough. When y...

235. The Important First Step in Creating Change

28 Jun 2024

Contributed by Lukas

Creating lasting change is hard. It’s uncomfortable, it takes time, and it’s for these reasons that most people will not do it. Also, when most pe...

234. What It Takes to Build Lean Muscle

21 Jun 2024

Contributed by Lukas

If you are a runner and you want to improve your speed, endurance, or both, then you’ll want to work on building some lean muscle. The problem is th...

233. The Power of Planning Ahead

14 Jun 2024

Contributed by Lukas

When it comes to creating healthy habits that last, the real key is consistency. You have to take consistent, aligned action if you want to create beh...

232. Achieving Impossible Goals

07 Jun 2024

Contributed by Lukas

When most people set goals for themselves, they think small. But is this really what you want for yourself? Not me. I want to set goals that feel scar...

231. Replay: Sticking to Your Plan – Even on Vacation

31 May 2024

Contributed by Lukas

It’s that time of the year again! The kids are out of school, the weather is amazing, and you are going on vacation. But you might be worried becaus...

230. What to Do in the Off-Season

24 May 2024

Contributed by Lukas

For a lot of runners, the off-season can be a challenging time. It’s so important that what you do in the off-season can often make or break your ne...