Is it talent? Genetics? Or just training harder?

In this episode of Fuel Your Finish, Registered Dietitian, Running Nutritionist, and 4x Boston Marathoner Lisa Nelson sits down with Bryant White, one of New Orleans’ top distance runners, to break down what actually separates good runners from high performers.

Bryant shares how he progressed from running ~40 miles per week in college to consistently handling nearly 100-mile training weeks—and what changed in his mindset, structure, and daily habits to make that jump.

This conversation goes beyond running—it’s about what high performers do differently: consistency, discipline, and fueling the body to match the goal.

If you’re chasing a PR, building endurance, or trying to become more consistent in any area of performance, this episode will shift how you think about progress.

In This Episode You’ll Learn:

✔ What separates good runners from high performers
✔ Why consistency is the real performance advantage
✔ How Bryant built from 40 → nearly 100 miles/week safely
✔ Why fueling enough is a non-negotiable for high performers
✔ The mindset used in hard workouts and race execution
✔ Why every session needs intention, not just effort
✔ How discipline outside training impacts performance inside it

Episode Takeaway

High performers don’t rely on motivation—they rely on systems, consistency, and execution over time.

🌐 Transform Nutrition: https://transformnutrition.fit/

📅 Book a FREE Strategy Session: https://l.bttr.to/f57AT

📖 Free Runner Hydration Guide

📧 Questions? Reach out: lisa@transformnutrition.live

high performance runners
running mindset
endurance training
marathon training tips
distance running training
running consistency
running nutrition
athlete mindset
performance habits
elite runners habits
sports nutrition for runners
high mileage running
100 mile weeks running
building endurance base
training consistency for runners
mental toughness running
fueling for runners
how to become a better runner
running discipline
marathon training consistency
what separates good runners from high performers
elite distance running habits
how to increase mileage safely
running training structure
purposeful training sessions
avoiding burnout in running
Fuel Your Finish
Lisa Nelson
Bryant White
New Orleans runners
distance running podcast

What causes most running injuries—and how do you know when it's okay to keep running versus when you need to stop?

In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson sits down with physical therapist, running coach, and co-owner of The Stride Shop, RT Hill, to discuss the most common injuries runners face, why some injuries become chronic, and how to stay healthy for the long haul.

RT shares what he's seeing most often in runners right now, including shin splints, knee pain, and stress-related injuries. He explains how runners can better distinguish between normal discomfort and pain that shouldn't be ignored, when it's safe to continue running, and when it's time to seek help.

We also discuss injury prevention, strength training, recovery, training flexibility, and the mindset shifts that help runners continue doing what they love for decades.

Whether you're currently injured, training for a race, or simply want to stay healthy and running strong for years to come, this episode is packed with practical advice you can use immediately.

In This Episode You'll Learn:

✔ The most common running injuries

✔ Why shin splints seem to be increasing

✔ The difference between soft tissue injuries and bone stress injuries

✔ Warning signs that pain may be more serious than you think

✔ How to know when it's okay to keep running

✔ RT's "stoplight system" for managing pain during runs

✔ Why strength training helps prevent injuries

✔ How recovery impacts performance and long-term health

✔ Practical habits that help runners stay healthy for life

Key Moments

00:00 – Introduction

01:25 – RT's background in physical therapy and coaching runners

06:00 – How The Stride Shop got started

08:00 – The most common injuries runners experience

09:30 – Shin splints, shoes, and training load mistakes

10:00 – Soft tissue injuries vs. bone stress injuries

12:00 – Why stress fractures require a different approach

13:00 – Helping runners stay active while recovering

15:00 – The long-term goal: running for life

19:45 – Injury prevention strategies every runner should follow

21:30 – Strength training and injury resilience

22:00 – When pain becomes a red flag

23:00 – Return-to-running guidelines

24:00 – The stoplight system for running through pain

27:00 – RT's non-negotiable habits for performance

29:00 – Why recovery is where progress actually happens

32:00 – Where to find RT and The Stride Shop

Resources & Links

🌐 Transform Nutrition: https://transformnutrition.fit/

📅 Book a FREE Strategy Session: https://l.bttr.to/f57AT

📖 Free Runner Fueling Guide

📧 Questions? Reach out at lisa@transformnutrition.live

Episode Summary (Short Version)

Physical therapist and running coach RT Hill joins Lisa Nelson, Running Nutritionist and Dietitian to discuss the most common running injuries, including shin splints, knee pain, and stress fractures. Learn how to know when it's safe to keep running, when it's time to stop, and practical strategies to stay healthy, recover faster, and keep running for years to come.

Tags / Keywords

running injuries

shin splints

runner rehab

physical therapy for runners

stress fractures

running pain

injury prevention

strength training for runners

marathon training

running coach

runner recovery

running longevity

endurance athletes

half marathon training

marathon runner

running performance

Fuel Your Finish

Lisa Nelson

RT Hill

Stride Shop

Most people think they need the “perfect time” to finally get consistent with their nutrition and fitness. In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson breaks down why that mindset is exactly what’s holding you back—and what to do instead.

Lisa shares personal insight on how even she caught herself waiting for the “right time” to restart her podcast, and how that same pattern shows up in nutrition, training, and everyday life. She dives into why perfection isn’t required for progress, how small setbacks can spiral into lost time, and why shortening your “comeback time” is the real key to success.

If you’ve ever told yourself “I’ll start Monday” or “I’ll wait until things calm down,” this episode will challenge that thinking and give you a practical way to move forward—right now.

You’ll learn:

• Why waiting for the “perfect time” is keeping you stuck
• How all-or-nothing thinking slows your progress
• The concept of “shortening your comeback time” (and why it matters)
• How to navigate real life—parties, stress, travel—without falling off track
• Why your goals need to be realistic, flexible, and built for your life
• Simple ways to plan ahead so you stay consistent (even when life is busy)

Key Moments / Chapters:

00:00 – Welcome & Episode Overview
00:30 – Why the “Perfect Time” Doesn’t Exist
01:30 – Personal Story: Waiting to Restart the Podcast
02:30 – Real Life Always Gets in the Way (and That’s Normal)
04:00 – The Problem with Rigid, All-or-Nothing Goals
06:00 – Real Example: Falling Off Track & Bouncing Back
08:00 – Why Starting Immediately Matters More Than Starting Perfectly
10:00 – The Cost of Waiting (and Losing Progress Over Time)
12:00 – Shortening Your Comeback Time
14:00 – How to Set Realistic, Actionable Goals
16:00 – Planning Ahead for Busy Seasons & Staying Consistent

Resources & Links:

🌐 Transform Nutrition: https://transformnutrition.fit/

💬 Book a FREE Strategy Session: https://l.bttr.to/f57AT

🏃‍♀️ Fueling for Runners: Free Runner Fueling Guide

Nutrition Programs: Work With Me

Keywords / Tags:

consistency, nutrition habits, fitness mindset, all-or-nothing thinking, habit building, time management, runner nutrition, fueling for performance, sustainable weight loss, healthy lifestyle, goal setting, Fuel Your Finish, Lisa Nelson, Boston Marathoner, nutrition coaching