Welcome to Season 5 of The Running Explained Podcast! IT'S BAAAAAAAACK!
What does it really take to change our habits, stay consistent, and build a mindset that supports our goals? In this episode, Dr. Karin Nordin, owner of Body Brain Alliance, joins Coach Elisabeth to break down the psychology of behavior change, motivation, and consistency, particularly in the context of running and exercise. They dive into how our brains resist change, why goal setting matters, and the role of self-perception in shaping our actions.
You'll learn actionable strategies for habit formation, how to overcome decision fatigue, and why self-judgment is often a result of unrealistic expectations. Whether you're struggling to stay motivated, trying to unlearn bad habits, or looking for ways to reinforce good ones, this conversation is packed with insights that will help you!
Key Takeaways:
Your brain and body are wired to see current behavior patterns as safe, making change feel risky.
Changing behavior requires conscious effort and a willingness to embrace discomfort.
Avoidance goals (focusing on what NOT to do) are less effective than approach goals (focusing on what TO do).
Habits become automatic, while behaviors require constant decision-making.
Goal salience (how much a goal matters to you) directly impacts motivation over time.
Self-judgment often arises from the gap between expectations and reality.
Small, achievable goals help build momentum and consistency.
Mental barriers can be just as challenging as physical ones when it comes to behavior change.
The moralization of food and exercise choices can complicate the process of habit formation.
Behavior change requires awareness, acceptance, adjustment, and action.
People with ADHD can form both positive and negative habits, but rewards play a crucial role in reinforcing behaviors.
Decision fatigue can make it harder to make good choices consistently.
Self-improvement is a choice, not a moral obligation, and should be approached with self-compassion.
Notable Quotes:
💡 "Why is changing our behavior so hard?"
💡 "Your brain is always on your side."
💡 "Goal salience is like flavor for your brain."
💡 "Your judgment of yourself is an effect of distance."
💡 "Saying 'I’m going to be on top of it' is not a plan."
💡 "The people who are consistent still face chaos."
💡 "Rewards create a dopamine response we need."
💡 "Decision fatigue is about cognitive power."
💡 "Frustration is a sign that there is a gap."
💡 "You can love yourself and still want to change."
💡 "We want the result, but not the process."
Topics Covered:
⏱️ [00:00] Introduction to Mindset and Behavior Change
⏱️ [02:51] Why Behavior Change Feels Difficult
⏱️ [05:57] Habits vs. Behaviors: What's the Difference?
⏱️ [08:50] The Science of Motivation and Consistency
⏱️ [11:50] How Locus of Control Impacts Self-Perception
⏱️ [14:50] Setting Realistic Goals for Success
⏱️ [17:52] Overcoming Mental & Physical Roadblocks
⏱️ [20:55] The Moralization of Food & Exercise
⏱️ [24:04] Actionable Steps for Effective Behavior Change
⏱️ [29:53] Creating Habits That Stick
⏱️ [40:22] ADHD & Habit Formation: What You Need to Know
⏱️ [46:26] Why Rewards Matter in Building Habits
⏱️ [51:24] Breaking Bad Habits: A Practical Guide
⏱️ [56:40] How Decision Fatigue Affects Your Choices
⏱️ [01:02:09] Consistency & Motivation in Running
⏱️ [01:08:14] Recognizing When Change is Needed
⏱️ [01:16:15] The Truth About Desire vs. Process
Why You Should Listen: If you’ve ever struggled with consistency in your running, fitness, or life in general, this episode is a must-listen. Dr. Karin Nordin provides science-backed, actionable strategies to help you build habits that stick, understand your motivation, and develop a mindset that supports long-term success. Whether you’re navigating ADHD, dealing with decision fatigue, or simply trying to improve your self-discipline, this conversation will give you the tools and insights you need to create lasting change.
Meet Dr. Karin Nordin, PhD – a behavior change expert and founder of Body Brain Alliance, where she teaches evidence-based, compassion-first techniques to help people create lasting change. With a PhD in Health Communication and a background in psychological sciences, Karin transforms personal development into an engaging, science-backed journey.
Follow her on Instagram @karinnordinphd and explore her coaching and courses at bodybrainalliance.com.
About Your Host
Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.
With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.
Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.
📲 Learn more at RunningExplained.com 📢 Follow on Instagram: @runningexplained
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