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Running Life: A Fitness Protection Production

Coach MK (Fleming) is the founder of Fitness Protection, LLC. She is a run coach not life coach, but we're never really talking about the running! She isn't afraid to call out, and push back against, Diet Culture and its impact on her runners. She is committed to ensuring that no runner discounts their own badassery while combatting fatphobia and sizeism in the fitness industry.

This podcast is geared towards every runner who won’t lose their home or health insurance if they show up to the corral with a hangover (though we do not advise it!). Whether you are a marathoner or a hobbyjogger, you will find something to enjoy when the coaches start talking as we run through this marathon of life, together.

Oct 4, 2020

Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, and The Fitness Protection  Program YouTube Channel simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!

This week, Coach MK talks about the fall race season, strength, and trail running. 


#WeeklyWins -13:39

Runner interrupted

  • Char Gore says “October is my month! I just finished nearly one year of cancer treatment.  Chemo, radiation,  and surgery are all behind me now. The last few weeks of treatment were horrible. I was weak and sick. But I am 2 weeks out from that and stronger every day. I hope to slowly start strength and walking and then running.  I think of October as my new birth month!”


  • JJ Jensen participated in the virtual London Marathon


  • Alicia Budd has been cleared by her doctor to run again!


  • Trisha Thorme’s broken toe has finally healed and she is ready to run again

  • Sara Seeburg signed up for a challenge to run 87 miles by Election Day in honor of RBG.

  • Corina Hall Terry has finally reached the point where running for 2 hours does not wipe her out.

  • Emily Sorenson did her first-ever virtual trail race.  She also realized she has been the most consistent with her running that she ever been when not training for something specific.


Questions - 23:02


ReBuild - 23:02

  • Maybe I missed this somewhere, but why the mixture of 150 BPM and 140 BPM heart rate caps in ReBuild? e.g., Avocado Toast is <150 in ReBuild but <140 in Maintain. Is there any reason not to use 140 instead of 150 as a cap in ReBuild?

  • I am coming back from a broken toe (seems all healed up, I didn’t run on it for six weeks), and don’t understand Monday’s workout in Rebuild. Should I not run the 1 minute part or just not the 10-second push part? Any other tips you have for me would be much appreciated! Thank you for everything.


Maintain - 28:28

  • I completed my first trail run this week! I was so busy navigating the trail I didn't pay attention to my heart rate, but after 2 years I feel like I have a good handle on what easy effort feels like. I shuffled and walked some with my average pace being considerably slower than on the road which I am fine with. If my average heart rate stays in the 140s am I still going easy enough even if the trail feels harder? This run was 148 for my average heart rate. As a side note, trails might be my new favorite!


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Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!