105: Running Trends vs. Smart Training, Fat Loss Myths + Workout Red Flags
Running Trends vs. Smart Training: The Workout Red Flags You're Ignoring
Meta Description: Are you running more miles or just running yourself into the ground? Tara breaks down running trends, fat loss myths, workout red flags, and what smart training actually looks like.
If you've been following fitness trends on social media, you've probably noticed the explosion of running content. Sprint squads. Long-distance track clubs. Marathon training plans flooding your feed. Everyone's suddenly a runner, and if you're not logging miles, are you even training?
Here's the question nobody's asking: is all this running actually helping you reach your goals, or is it just beating up your body?
In this rapid-fire episode, Tara teams up with Emily (aka ATX Cake Bae and the marketing and operations powerhouse behind Broads) to break down the biggest running trends, fat loss myths that refuse to die, and the workout red flags that should have you questioning your program. Emily's been part of the Broads team for over two years and isn't just behind the scenes—she's living the training philosophy daily.
If you're tired of following trends and want to train smarter, this episode delivers exactly what you need to know.
Running Trends: Are You Training Smart or Just Training Hard?
Let's talk about the running boom that's taken over fitness culture. Sprint training, long-distance running clubs, 5Ks, half marathons—suddenly everyone's lacing up and hitting the pavement like their life depends on it.
And look, running has its place. It builds cardiovascular endurance, it's accessible, and for some people, it's genuinely enjoyable. But here's what the fitness industry doesn't want you to know: more running doesn't automatically equal better results.
In fact, for many women, excessive running can actually work against their goals. If you're trying to build muscle, improve body composition, or even just feel strong and energized, running high mileage without adequate strength training is going to leave you spinning your wheels.
Tara and Emily break down why sprint training can be beneficial when programmed correctly—it's metabolically demanding, time-efficient, and can complement a strength training program. But long, slow distance running? That's where things get tricky. If you're running for hours every week but neglecting strength work, you're likely losing muscle mass, increasing your injury risk, and potentially making yourself more tired and hungry without seeing the body composition changes you're after.
The key is intentionality. Are you running because it serves a specific purpose in your training, or are you running because everyone else is and you think you should?
Smart training means choosing the modalities that actually support your goals, not just following whatever trend is hot on Instagram this month.
Fat Loss Myths and the Supplements You Don't Actually Need
Let's cut through the noise on fat loss because the amount of misinformation floating around is genuinely wild.
First up: supplements. The fitness industry loves to sell you pills, powders, and potions that promise to "torch fat" or "boost your metabolism." But here's the reality—most fat loss supplements don't work, and the ones that do have marginal effects at best.
You know what actually drives fat loss? A calorie deficit, adequate protein, consistent strength training, good sleep, and stress management. Not a fat burner. Not a metabolism booster. Not a detox tea.
Tara and Emily emphasize that while certain supplements can support your overall health and performance—things like protein powder, creatine, and vitamin D—nothing is going to magically melt fat off your body. If a supplement company is promising dramatic results without changing your nutrition or training, they're lying to you.
The other big myth they tackle? The idea that you need to do endless cardio to lose fat. This ties back into the running trend conversation. Cardio can help create a calorie deficit, but it's not the only way, and it's definitely not the most effective way to change your body composition.
Strength training builds muscle, which increases your metabolic rate, improves your body composition, and helps you maintain your results long-term. Cardio burns calories in the moment but doesn't have the same lasting impact.
The bottom line: stop wasting your money on supplements that don't work and stop doing hours of cardio if your goal is to build a strong, lean physique. Focus on the fundamentals that actually move the needle.
Workout Program Red Flags You Can't Ignore
Not all workout programs are created equal, and there are some major red flags that should immediately make you question whether a program is worth your time.
Here are the biggest ones Tara and Emily call out:
No warm-up. If a program jumps straight into working sets without any kind of warm-up or activation work, that's a problem. A proper warm-up primes your nervous system, reduces injury risk, and helps you perform better. Skipping it is short-sighted and dangerous.
Random rep ranges with no progression. If your program has you doing 12 reps one week, 20 reps the next, and 8 reps after that with no clear reason or progression strategy, it's not well designed. Effective programs follow a logical progression that builds on itself over time.
No rest periods or guidance. Rest matters. If your program doesn't specify how long to rest between sets, it's leaving one of the most important variables up to chance. Rest too little and you won't be able to lift heavy enough to drive adaptation. Rest too much and you're wasting time.
Doing the same workout repeatedly. Your body adapts to stress. If you're doing the exact same workout every week with no variation or progression, you're going to plateau. Smart programming includes variation, deloads, and progressive overload.
Ignoring individual needs. Cookie-cutter programs that don't account for your experience level, injury history, or goals are setting you up for frustration. Good programming is individualized, or at the very least, provides modifications and scaling options.
If your current program checks any of these boxes, it might be time to reevaluate.
What to Focus On If You Only Have 30 Minutes to Train
Let's be real: not everyone has two hours to spend in the gym every day. And guess what? You don't need it.
If you're limited on time, here's what Tara and Emily recommend prioritizing:
Compound movements. Focus on exercises that work multiple muscle groups at once—squats, deadlifts, presses, rows, lunges. These give you the most bang for your buck and allow you to build strength efficiently.
Progressive overload. Make sure you're tracking your weights and gradually increasing the load, reps, or volume over time. This is how you build muscle and strength, even in short training sessions.
Minimal rest between exercises. If you're short on time, supersets or circuits can help you get more work done in less time. Pair non-competing movements (like upper and lower body exercises) to keep your heart rate up while still allowing adequate recovery.
Skip the fluff. You don't need 15 minutes on the treadmill before lifting. You don't need endless isolation exercises. Cut the fat, focus on what matters, and make every minute count.
A well-designed 30-minute strength session is far more effective than an hour of aimless cardio or poorly programmed exercises.
Mindset Shifts That Make Training Sustainable
At the end of the day, the best training program is the one you'll actually stick with. And that requires some serious mindset work.
Tara and Emily talk about the importance of separating your self-worth from your workouts. Your value as a person isn't determined by how many days you train, how much you lift, or what your body looks like. The gym is just one part of your life, it should support you, not define you.
They also emphasize the role of therapy and self-improvement work in building a sustainable relationship with fitness. If you're using the gym to punish yourself, to "earn" food, or to cope with deeper emotional issues, that's not healthy. Fitness should be empowering, not destructive.
Finally, they talk about the importance of self-trust. Trusting yourself to make decisions that support your goals, even when they're not the most popular or trendy choices. Trusting yourself to listen to your body when it needs rest. Trusting yourself to stay consistent even when progress feels slow.
Building strength, both physical and mental, is a long game. And the mindset work is just as important as the training itself.
Ready to stop following trends and start training smart? If you want a personalized program that's designed around your goals, your schedule, and your body, check out Broads 1:1 Coaching and work with a coach who actually gets it.
What's the biggest workout red flag you've ignored? Share your experience with the Broads community on Instagram @broads.podcast—we'd love to hear what resonated with you.
