Episodes

Apr 25

Tina has been a podcast host for a decade; first on Runners Connect's "Run to the Top," then since 2017 on her own award-winning show, "Running for Real." Inspiring interviews and deep friendships have come out of the experience, but now, she has decided, it's time to move on. She'll be focusing on her passion for environmentalism, especially through her work with Racing for Sustainability, the nonprofit she's created to help small to mid-sized races become more eco-conscious. For complete show notes and links, visit our website at runningforreal.com/episode439 . Thank you to AG1 for sponsoring this episode. AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that supports the microbiome, immune defense, and metabolism with 75 vitamins, minerals, and whole food sourced ingredients. You'd be hard pressed to find a more comprehensive powder/supplement on the market. They're offering new subscribers a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. So make sure to check out https://DrinkAG1.com/tina to get this offer! Thanks for listening! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram and Facebook . Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 18

Kelly Roberts has inspired other runners by sharing her running journey online since long before the word "influencer" entered the popular lexicon. In Tina's final interview before "Running for Real" goes on hiatus, she and Kelly reflect on their journeys as trailblazers in social media. While Kelly is Tina's final guest (at least for a while), she does have one more episode coming up to share some exciting news, so be sure to listen next week! For complete show notes and links, visit our website at runningforreal.com/episode438 . Thank you to AG1 for sponsoring this episode. AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that supports the microbiome, immune defense, and metabolism with 75 vitamins, minerals, and whole food sourced ingredients. You'd be hard pressed to find a more comprehensive powder/supplement on the market. They're offering new subscribers a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. So make sure to check out https://DrinkAG1.com/tina to get this offer! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 4

For many writers, the logical followup to a successful book is a sequel. For Alex Hutchinson, it was his reluctance to go down that path that led to his new book, "The Explorer's Gene: Why We Seek Big Challenges, New Flavors, and the Blank Spots on the Map." In it, he examines the ways in which humans' need to explore is expressed in all areas of our lives. For complete show notes and links, visit our website at runningforreal.com/episode437 . Thank you to AG1 for sponsoring this episode. AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that supports the microbiome, immune defense, and metabolism with 75 vitamins, minerals, and whole food sourced ingredients. You'd be hard pressed to find a more comprehensive powder/supplement on the market. They're offering new subscribers a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. So make sure to check out https://DrinkAG1.com/tina to get this offer! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 21

Many people identify themselves as climate activists, but not many would call themselves climate optimists - especially not now. Lauren Bash, however, still finds reasons to be hopeful, and offers ways to combat the environmental crisis centered around the principles of climate action, connection, and community. For complete show notes and links, visit our website at runningforreal.com/episode436 . Thank you to AG1 and Precision Fuel & Hydration for sponsoring this episode. AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that supports the microbiome, immune defense, and metabolism with 75 vitamins, minerals, and whole food sourced ingredients. You'd be hard pressed to find a more comprehensive powder/supplement on the market. They're offering new subscribers a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. So make sure to check out https://DrinkAG1.com/tina to get this offer! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 7

Ten years ago Jeffrey McEachern found himself at a point in his life where he knew things had to change. He found happiness and purpose through running, became a Peloton instructor, just earned his Six Star Medal at the Tokyo Marathon, and motivates others through his "Good Vibes Crew" community. For complete show notes and links, visit our website at runningforreal.com/episode435 . Thank you to Precision Fuel & Hydration and AG1 for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that supports the microbiome, immune defense, and metabolism with 75 vitamins, minerals, and whole food sourced ingredients. You'd be hard pressed to find a more comprehensive powder/supplement on the market. They're offering new subscribers a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. So make sure to check out https://DrinkAG1.com/tina to get this offer! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Feb 21

There's a time before a race when the crowd settles down and is quiet for a few minutes - during the singing of the national anthem. At last year's TCS New York City Marathon, that honor was given to Danny Peter Smith. For complete show notes and links, visit our website at runningforreal.com/episode434. Thank you to AG1, Precision Fuel & Hydration, and Tracksmith for sponsoring this episode. AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that supports the microbiome, immune defense, and metabolism with 75 vitamins, minerals, and whole food sourced ingredients. You'd be hard pressed to find a more comprehensive powder/supplement on the market. They're offering new subscribers a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. So make sure to check out https://DrinkAG1.com/tina to get this offer! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Feb 7

As runners, we're always trying to go faster or further because those metrics demonstrate how successful we are. But in his new book, "Win the Inside Game: How to Move from Surviving to Thriving, and Free Yourself Up to Perform," Steve Magness argues that when we measure our worth by our achievements, it backfires, preventing us from reaching our full potential. Photo credit: Hillary Montgomery For complete show notes and links, visit our website at runningforreal.com/episode433 . Thank you to Tracksmith, Precision Fuel & Hydration, and AG1 for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that supports the microbiome, immune defense, and metabolism with 75 vitamins, minerals, and whole food sourced ingredients. You'd be hard pressed to find a more comprehensive powder/supplement on the market. They're offering new subscribers a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. So make sure to check out https://DrinkAG1.com/tina to get this offer! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Jan 31

Olivia Baker is a serious runner - her achievements at the high school, collegiate, and professional levels attest to that. She never loses sight of the fact that there's much more to running than the results on paper though; there's sportsmanship, camaraderie, inspiration, and most of all, fun. Photo credit: Jan Figueroa For complete show notes and links, visit our website at runningforreal.com/episode432 . Thank you to Runna, AG1, and Tracksmith for sponsoring this episode. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that provides nutrients to support body, brain, and gut health. New subscribers receive a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. Make sure to check out DrinkAG1.com/TINA to get this offer! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Jan 24

Erin Ton holds 91 FKTs (Fastest Known Times), a feat surpassed by only one other woman. In 2023, she returned to the mountains where she first hiked with her family as a child, and summited 57 of Colorado's Fourteeners in 14 days, smashing the previous record. She stands out on the trails not only for her speed, but also for her attire, often hiking in high heels! For complete show notes and links, visit our website at runningforreal.com/episode431 . Thank you to Precision Fuel & Hydration, Runna, and AG1 for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that provides nutrients to support body, brain, and gut health. New subscribers receive a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. Make sure to check out DrinkAG1.com/TINA to get this offer! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Jan 17

Erin Taylor has been teaching yoga for over twenty years, helping high-performing athletes to excel at their sport. She's taken what she's learned from training Olympians and Ironman champions and applied it to other areas of life, not only for elite performers, but for everyone. Her most recent book, "Move, Rest, Recover," explores one of the most neglected elements of well-being, recovery. For complete show notes and links, visit our website at runningforreal.com/episode430 . Thank you to Tracksmith, Precision Fuel & Hydration, and Runna for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Jan 10

As you'll hear, as of recording, Tina is under the weather. So she's following the advice that she gives others and being gentle with herself. We'll be back with a full episode next week! For complete show notes and links, visit our website at runningforreal.com/episode429B . Thank you to Tracksmith, Precision Fuel & Hydration, and Runna for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Jan 3

Every year at this time, we're inundated with lists of Things To Do In The New Year. They can be intimidating, and make us feel as though if we don't accomplish them all, we've failed. This isn't one of those lists. Tina has put together ten tips that you can use to be kinder to the planet this year. They're easy wins that won't require too much work. For complete show notes and links, visit our website at runningforreal.com/episode429 . Thank you to AG1, Lever, and Runna for sponsoring this episode. AG1 is a research-backed Daily Health Drink that combines a multivitamin, probiotic, and blend of superfoods into one scoop that provides nutrients to support body, brain, and gut health. New subscribers receive a FREE $76 gift when you sign up. You'll get a Welcome Kit, a bottle of D3K2 AND 5 free travel packs in your first box. Make sure to check out DrinkAG1.com/TINA to get this offer! The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. It sets up on your home treadmill or at your local gym in under two minutes! Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Check it out at https://levermovement.com/discount/Tina and use code TINA to get 20% off! Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Dec 13, 2024

As we come to the end of 2024, Tina is looking back on the year that was and looking forward to an exciting 2025! For complete show notes and links, visit our website at runningforreal.com/episode428. Thank you to Tracksmith, Lever, and Precision Fuel & Hydration for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping. The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. It sets up on your home treadmill or at your local gym in under two minutes! Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Check it out at https://levermovement.com/discount/Tina and use code TINA to get 20% off! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.

Dec 6, 2024

Cheryl Toussaint knows the importance of a mentor in young people's lives. She was just thirteen when she met running coach Fred Thompson, who insisted that his teenage athletes pursue excellence not only on the track, but in school. Under his tutelage, she earned a scholarship to New York University and went on to win Olympic silver at the 1972 Games. Today, as Director of the Colgate Women's Games, she carries on his mission to inspire and empower young women. For complete show notes and links, visit our website at runningforreal.com/episode427 . Thank you to AG1, Runna, and HydraPak for sponsoring this episode. AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , and Facebook . You'll find Running for Real on Instagram and Facebook too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 22, 2024

Nadia Ruiz was only 14 when she ran her first marathon. Since then she's run 158 more (with 82 BQs), 136 half marathons, 13 half Ironmen, five full Ironmen, multiple ultras… Her parents are her inspiration to share her passion for health and education and to be a role model as a female, a Latina, and a child of immigrants. For complete show notes and links, visit our website at runningforreal.com/episode426 . Thank you to Tracksmith, Precision Fuel & Hydration, and Runna for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram and Facebook . You'll find Running for Real there too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 15, 2024

Live Aid was THE event of 1985. The concert to raise money for famine relief in Ethiopia, viewed by 40 percent of the world's population, was broadcast live from London and… not New York, not Los Angeles, but Philadelphia. A few months earlier, the city's police had bombed the home of a revolutionary communal organization, MOVE, killing eleven residents, including five children. The city hoped that by hosting the epic concert, the bombing would be forgotten. It was. Mike Africa, Jr., who lost family and friends, wants to change that through his book, "On a Move," and his 13 Run Challenge. For complete show notes and links, visit our website at runningforreal.com/episode425 . Thank you to Runna, Tracksmith, and AG1 for sponsoring this episode. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 8, 2024

As we all know, Tuesday was Election Day in the United States. It's the foremost thing on many people's minds, including Tina's. Rather than a regular interview episode, she's sharing her feelings and thoughts about it. For complete show notes and links, visit our website at runningforreal.com/episode424 . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 1, 2024

In a 1980s TV commercial, Sy Sperling declared, "I'm not only the Hair Club president; I'm also a client." That, Rob Simmelkjaer says, describes his role as CEO of New York Road Runners. He hosts NYRR's podcast, "Set the Pace," runs with their clubs, takes part in their races, and even participates in their plogging events, all while advancing their mission to build healthier lives and stronger communities through initiatives like their recently launched Team for Climate. For complete show notes and links, visit our website at runningforreal.com/episode423. Thank you to Precision Fuel & Hydration, Runna, and AG1 for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 25, 2024

When there is an opportunity for Courtney Phillips-Manning to share knowledge, especially knowledge that will benefit her community, she seizes - or creates - it. That led her to co-found Chicago's GumboFit run club, and to launch a podcast, "The Runner's Club," with Ian Gonzalez. For complete show notes and links, visit our website at runningforreal.com/episode422 . Thank you to LEVER, AG1, and Runna for sponsoring this episode. The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. It sets up on your home treadmill or at your local gym in under two minutes! Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Check it out at https://levermovement.com/discount/Tina and use code TINA to get 20% off! AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 18, 2024

There have been times in Quinton Jacobs' running life when he chased PRs and qualifying times. Those were physical seasons. He's also had mental health and adventure seasons, and seasons of running through other people's experiences. Sometimes, as in the Escape ultra relays he creates, the seasons merge. Whatever the season, he says, "Running can be such a beautiful reflection of the different phases of your life, if you let it. I've been lucky to be running for well over 20 years. I'm so blessed when I look back at all these different phases of my running journey, because it really does reflect different parts of my life. And I am so happy about this phase right now." For complete show notes and links, visit our website at runningforreal.com/episode421 . Thank you to AG1, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode. AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 11, 2024

Filmmaker and distance runner Nicole Teeny had an unusual item on her bucket list - to race against horses. But when she was diagnosed with epilepsy, she was told that the running part of her life was over. Instead of giving up on her dream, she used it as motivation to return to the sport she loved, a journey documented in the podcast series GIRL v. HORSE , on ESPN's 30 for 30 Podcast. Photo credit: For complete show notes and links, visit our website at runningforreal.com/episode420 . Thank you to Runna, HydraPak, and AG1 for sponsoring this episode. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 100+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 4, 2024

David Roche smashed the 19-year-old course record at the Leadville Trail 100 Run this year. It was the first time that he'd run 100 miles, and even more incredibly, only months after a very different kind of smash. In April, while riding his bike, he was hit by a car and thrown 100 feet through the air and into a ditch, sustaining lacerations, a broken wrist, and a concussion. Far from derailing his training and aspirations, the accident intensified his motivation. For complete show notes and links, visit our website at runningforreal.com/episode419. Photo credit: Cody Bare Thank you to Tracksmith, Precision Fuel & Hydration, and Runna for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 27, 2024

Adam Popp's life changed when he lost his right leg above the knee while working to disarm a roadside bomb in Afghanistan. He also lost his sense of purpose, until he started running. 19 months after taking his first step on a running blade, he became the first above-knee amputee to complete a 100-mile ultramarathon. After that, the records kept falling; he now holds seven Guinness World Records and is aiming to set more next month while running 24 hours on a treadmill. For complete show notes and links, visit our website at runningforreal.com/episode418 . Thank you to Runna, AG1, and LEVER for sponsoring this episode. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. It sets up on your home treadmill or at your local gym in under two minutes! Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Check it out at https://levermovement.com/discount/Tina and use code TINA to get 20% off! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 20, 2024

Nutrition is a serious topic, but that doesn't mean it can't be entertaining. On their podcast,"Your Diet Sucks," Kylee Van Horn and Zoë Rom, both endurance athletes, bring humor and curiosity to their examination of why we eat the way we do and how we can reevaluate our relationship to food, backed up by research and science. For complete show notes and links, visit our website at runningforreal.com/episode417 . Thank you to Precision Fuel & Hydration, Runna, and Tracksmith for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 13, 2024

In the documentary " 26.2 TO LIFE ," Rahsaan "New York" Thomas inspired audiences as he trained to run a marathon behind the walls of San Quentin Prison. He wasn't only preparing for a race; he was working to become the best person that he could be, even though he knew that he might never go home. He became an acclaimed journalist; producer of the Pulitzer Prize-nominated podcast, "Ear Hustle"; and Executive Director of Empowerment Avenue , a nonprofit established to normalize the inclusion of incarcerated writers and artists in mainstream venues. For complete show notes and links, visit our website at runningforreal.com/episode416 . Thank you to HydraPak, AG1, and Runna for sponsoring this episode. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 6, 2024

Recording as Six Missing, ambient artist TJ Dumser creates music that encourages mindfulness and positive lifestyle habits. He combined both practices through running, but a few years ago, he lost both his love of the run and the mental clarity that came with it. He explores that period of his life in Six Missing's upcoming project, "Gentle Breath." Photo credit: Andrea Mendoza For complete show notes and links, visit our website at runningforreal.com/episode415 . Thank you to Runna, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 30, 2024

Stefanie Flippin is one of the fastest women in the world at the 100 mile distance, but she isn't exclusively a record-setting ultra runner. She's also a running coach, writer, co-host of the "Making Strides" podcast, and a board-certified foot and ankle surgeon, who gets as much or more satisfaction from helping others achieve their goals as she does from reaching her own. For complete show notes and links, visit our website at runningforreal.com/episode414 . Thank you to Precision Fuel & Hydration, LEVER, and Runna for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. It sets up on your home treadmill or at your local gym in under two minutes! Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Check it out at https://levermovement.com/discount/Tina and use code TINA to get 20% off! Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 23, 2024

Jessie Zapo is passionate about creating a space for all runners, and especially about bringing women into the sport. Under her leadership, the adidas Runners community in the US has evolved to be over 60% female, with equal or more representation of women coaches. Girls Run NYC, the women's running collective that she founded, will be celebrating its 10th anniversary in September. Photo credit: Keith Morrison For complete show notes and links, visit our website at runningforreal.com/episode413 . Thank you to HydraPak, Runna, and AG1 for sponsoring this episode. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 16, 2024

When Drew Petersen ran the Leadville 100 in 2022, he had a mantra written on each hand: "Feel It All" and "Celebrate." The first one became the title of his new documentary. Feel It All chronicles Drew's journey from suicidal depression to finding purpose and strength by running the iconic ultramarathon. Drew has already saved lives by sharing part of his story in Ups and Downs . With the release of Feel It All, he hopes to help even more people, and to elevate the conversation around mental health and suicide. For complete show notes and links, visit our website at runningforreal.com/episode412. Thank you to Precision Fuel & Hydration, Tracksmith, and Runna for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 9, 2024

As Sustainability & Corporate Social Responsibility Director at New York Road Runners, Aly Criscuolo is able to channel her passion for environmentalism into positive action. She's clearly making an impact; NYRR's latest sustainability initiative, Team for Climate, sold out within two minutes of its launch. For complete show notes and links, visit our website at runningforreal.com/episode411 . Thank you to LEVER, Runna, and AG1 for sponsoring this episode. The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. It sets up on your home treadmill or at your local gym in under two minutes! Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Check it out at https://levermovement.com/discount/Tina and use code TINA to get 20% off! Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 2, 2024

Summer is the time for taking a break from work! Tina went to Colorado with her family, so instead of recording an interview for this week, she's sharing some updates on what's been going on and what's coming up in her personal life and at Running for Real. For complete show notes and links, visit our website at runningforreal.com/episode410 . Thank you to Runna, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 26, 2024

July 21, 2024 was recorded as the hottest day ever globally. The record was broken the next day, a fact which will come as no surprise to runners. They experience the consequences of climate change daily as they log their miles, which is why Dr. Madeleine Orr has found them to be the ideal subject for her research into the impact of the climate crisis on athletics, which she writes about in her new book, "Warming Up: How Climate Change is Changing Sport." For complete show notes and links, visit our website at runningforreal.com/episode409 . Thank you to AG1, Tracksmith, and Runna for sponsoring this episode. AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 19, 2024

In 1998, the groundbreaking artist Gordon Parks brought 177 rappers and hip hop artists, some of them rivals, together for his photograph, "A Great Day in Hip Hop." When it was included in an exhibit at the St. Louis Art Museum, Adrian Octavius Walker was chosen to continue Parks' story by photographing a gathering of 116 members of the St. Louis music scene. His photo, "A Great Day in Saint Louis," highlights the way in which art can bring people together, something that Adrian loves about running. That wasn't the only honor he received last year; he was also selected to be one of three Bank of America Chicago Distance Series Ambassadors. For complete show notes and links, visit our website at runningforreal.com/episode408 . Thank you to Tracksmith, Runna, and Precision Fuel & Hydration for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 12, 2024

Many people attempt to qualify for the Boston Marathon for years before they succeed, and many more never achieve that goal. Robert Jackson BQ'd with his first marathon, and this year he not only ran the iconic race for the third time, but was one of the panelists on a Black Unicorn live podcast at the Expo. Now he has his sights set on the 2028 Olympic Trials, but that's not the only challenge he's taking on; he's also determined to overcome an eating disorder. For complete show notes and links, visit our website at runningforreal.com/episode407 . Thank you to Runna, AG1, and HydraPak for sponsoring this episode. Runna is on a mission to make running as easy, effective and enjoyable as possible by providing personalized running plans built by Olympic athletes and expert coaches. They have plans for runners of all abilities, from Couch to 5K to elite level, and offer strength, mobility, and Pilates plans to integrate with your running. They even have a community section on the app, where you can connect with like-minded runners. There's a reason why they're the #1 rated running app in the world - go to https://join.runna.com/lKmc/partnerrefer?deep_link_sub1=RUNNINGFORREAL and use code RUNNINGFORREAL to get two weeks free! AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 5, 2024

If you've recognized your running self in a raccoon meme, you've seen the work of Izzy Seidel. She's the founder of the Sad Girl Track Club on Instagram and Strava, and a content creator for running brands, a skill she honed during her time in the corporate world. While that may seem like a dream job, it isn't without its downside. For complete show notes and links, visit our website at runningforreal.com/episode406 . Thank you to AG1, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode. AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 28, 2024

Hard as it may be for young women today to comprehend, this summer will mark only the 11th time that a women's marathon has been held at the Olympic Games. Had women been allowed to participate just two Olympics sooner, they would have had to do so without the benefit of a sports bra, which wasn't invented until 1977. In her new book, "Better Faster Farther: How Running Changed Everything We Know About Women," Maggie Mertens tells the stories of the groundbreaking runners who redefined society's understanding of what women can accomplish. For complete show notes and links, visit our website at runningforreal.com/episode405 . Thank you to Precision Fuel & Hydration, AG1, and Tracksmith for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 21, 2024

Isaiah Stofferahn's 10 million+ followers know that he's up for almost any kind of challenge. Lately he's been focusing on running, whether that's racing a marathon in Crocs or taking on his DoorDash driver in a head-to-head competition. What they didn't know until recently was the story behind his drive to accomplish crazy goals and to have fun doing it. For complete show notes and links, visit our website at runningforreal.com/episode404 . Thank you to Tracksmith, AG1, and Precision Fuel & Hydration for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 14, 2024

When Alex Hermanson, a.k.a. "Herm Runs," started following other runners on social media, "I didn't really see anyone that I personally related with wholeheartedly," he recalls. "So I was like, 'I'm just going to go make that myself.'" That was in late 2022, and now the self-described "big dude who runs a lot" has an online community of almost 100K and an in-person running group, the Not Yet Named Run Club. For complete show notes and links, visit our website at runningforreal.com/episode403 . Thank you to HydraPak, Tracksmith, and AG1 for sponsoring this episode. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 7, 2024

Tyler Swartz believes that running should be fun, and that it's more fun when you're part of a community. That's why he founded Endorphins Running , "to inspire and empower people to live happier and more fulfilled lives through movement and exercise." For complete show notes and links, visit our website at runningforreal.com/episode402 . Thank you to AG1, Precision Fuel & Hydration, and Tracksmith for sponsoring this episode. AG1 is a foundational nutrition supplement that delivers daily nutrients and gut health support. Unlike so many products, the entire formula is backed by research studies, not just the ingredients. AG1 is packed with a variety of nutrient-dense ingredients and is the perfect complement to a healthy diet. It's easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3Ks and five free AG1 Travel Packs with your first purchase at http://drinkAG1.com/tina . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 31, 2024

After being diagnosed with Haglund's Deformity, Tina wrestled with how to treat the debilitating pain. After doing extensive research and exhausting the more conservative options, she decided to have surgery. Now she's sharing what she learned so that others with the same condition will have an easier time determining the best course of action for themselves. She spoke with her chiropractor, Dr. Brennan Donahue; her surgeon, Dr. C. Thomas Haytmanek; her physical therapist, Ana Robinson, and her good friend, ultra runner Stephanie Howe, who also suffered from Haglund's. For complete show notes and links, visit our website at runningforreal.com/episode401 . Thank you to Tracksmith, AG1, and Precision Fuel & Hydration for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 24, 2024

Chef Dan Churchill uses food as a way to inspire people to live the best life possible. He has a Masters in Exercise Science and was a strength and conditioning coach before switching his focus to nutrition. His recipe for success, whether he's training for an ultramarathon or developing an actual recipe for his new cookbook, "Eat Like a Legend" or his Brooklyn restaurant, The Osprey, is simple: "Get the reps in." For complete show notes and links, visit our website at runningforreal.com/episode400 . Thank you to Precision Fuel & Hydration, AG1, and Tracksmith for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 17, 2024

Tina ran her first ultra, the Bryce Canyon 50 Miler, a year ago. She finished first female and third overall, and felt good afterwards, except for one thing - her heel. She learned that she had a Haglund's Deformity which impacted her Achilles tendon. After exhausting every other option, she had surgery last month. In this episode, she shares about the operation and her plans for the future, especially her role as an environmentalist. For complete show notes and links, visit our website at runningforreal.com/episode399 . Thank you to AG1, HydraPak, and Tracksmith for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 10, 2024

Andrea Lytle Peet went from completing a half Ironman to needing a cane to walk, less than six months later. She was ultimately diagnosed with ALS, at the age of 33. Doctors told her that she had two to five years to live, and that before she died, she would lose the ability to walk, talk, move, eat and breathe. Now, ten years later, she is the first person with ALS to have completed a marathon in all fifty states and she and her husband run the Team Drea Foundation , a nonprofit that raises funds for ALS research. She hopes that her story will inspire and encourage not only others living with ALS, but anyone struggling with a challenge in their life. For complete show notes and links, visit our website at runningforreal.com/episode398 . Thank you to AG1, Precision Fuel & Hydration, and Tracksmith for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 3, 2024

Cheering on others as they pursue their goals means more to Lorna Mann than her own accomplishments. It's a mindset that she attributes to the encouragement of Charlie Dark and the Run Dem Crew. Now she mentors others, helping them to discover their full potential. For complete show notes and links, visit our website at runningforreal.com/episode397 . Thank you to Tracksmith, AG1, and Precision Fuel & Hydration for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X . You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 26, 2024

Tiffany K. Martin believes that "health" is about much more than the traditional elements of healthcare. She recognized that the existing system doesn't adequately address the needs of many people, and so she founded Elevated Health and Community to provide resources for those who need them the most. Elevated's "Not Just for Runners" event includes a 5K and one-mile run/walk/roll that are designed to ensure that everyone finishes with a sense of accomplishment. For complete show notes and links, visit our website at runningforreal.com/episode396 . Thank you to Precision Fuel & Hydration, HydraPak, and AG1 for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 19, 2024

Roberto Mandje believes in meeting people where they are, which is also where he believes running will meet you. His philosophy stems from his multi-cultural upbringing and his professional running career, when he competed in the 2004 Olympics, the IAAF World Cross Country Championships, and twice in the XTERRA Trail World Championship. For complete show notes and links, visit our website at runningforreal.com/episode395 . Thank you to AG1, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. They're so committed to their mission of getting runners to do their best that they are offering a $100 gift card to any runner who runs a PR before April 30th. You can find all of the details under the "It's PR Season" section here. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 12, 2024

Mikah Meyer is the first person to experience all 419 U.S. National Park Service sites in a single journey. He also made a different kind of history along the way, becoming the first openly gay man featured in an outdoors recreation campaign, for REI. Now he advocates for greater inclusion of the LGBTQ+ community in the outdoor space. His documentary short film, " Echoes in the Canyon ," will have its world premiere later this month. For complete show notes and links, visit our website at runningforreal.com/episode394 . Thank you to HydraPak, AG1, and Tracksmith for sponsoring this episode. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. They're so committed to their mission of getting runners to do their best that they are offering a $100 gift card to any runner who runs a PR before April 30th. You can find all of the details under the "It's PR Season" section at tracksmith.com/tina . If you're a new customer, go to tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 5, 2024

Fiona O'Keeffe raced into the record books in the U.S. Olympic Marathon Trials this year. In her debut at the distance, she smashed the previous record, set by Shalane Flanagan in 2012, by over three minutes. She also became the youngest woman to claim victory. She's focusing on her performance, but she's also embracing the opportunity to champion environmental advocacy, leveraging her running platform to inspire change. For complete show notes and links, visit our website at runningforreal.com/episode393 . Thank you toTracksmith, Precision Fuel & Hydration, and AG1 for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. They're so committed to their mission of getting runners to do their best that they are offering a $100 gift card to any runner who runs a PR before April 30th. You can find all of the details under the "It's PR Season" section here. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 29, 2024

As a runner and fitness professional herself, Erin Bailey understands how difficult it can be for athletes to represent themselves on social media and in their brand relationships. Her talent agency, Momentum Management, helps them present themselves authentically and forge business relationships that align with their values. For complete show notes and links, visit our website at runningforreal.com/episode392. Thank you to HydraPak, AG1, and Precision Fuel & Hydration for sponsoring this episode. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here . Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 22, 2024

Many people define themselves in one way: "I am a runner." "I am a DJ." "I am an artist." Matt Green, on the other hand, describes himself as a "multi-hyphenate." The co-founder of the District Running Collective (DRC) combines his talents to explore different ways of impacting the world. For complete show notes and links, visit our website at runningforreal.com/episode391 . Thank you to Precision Fuel & Hydration, AG1, and Tracksmith for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here . Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. They're so committed to their mission of getting runners to do their best that they are offering a $100 gift card to any runner who runs a PR before April 30th. You can find all of the details under the "It's PR Season" section at tracksmith.com/tina . If you're a new customer, go to tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 15, 2024

Whether it's serving as Race Director of the Front Runners New York LGBT Pride Run , leading the Global Parkinson's Genetic Program at the Michael J. Fox Foundation for Parkinson's Research , or advocating for non-binary inclusion in races, J Solle supports and raises up others. For complete show notes and links, visit our website at runningforreal.com/episode390 . Photo credit (podcast player inset): Da Ping Luo/NYRR Thank you to AG1, HydraPak, and Tracksmith for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . Tracksmith is an independent running brand inspired by a deep love of the sport. They're so committed to their mission of getting runners to do their best that they are offering a $100 gift card to any runner who runs a PR before April 30th. You can find all of the details under the "It's PR Season" section at tracksmith.com/tina . If you're a new customer, go to tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 8, 2024

Today, March 8th, is International Women's Day , a global day celebrating the social, economic, cultural, and political achievements of women. To celebrate it, Tina reached out to some of the women who inspire her and asked them to answer one of these questions: What is one piece of advice you would give to women listening? What do you wish the women listening knew? What is your favorite thing about women supporting women? If you want to be inspired yourself, be sure to listen to this episode. To learn more about the women you'll hear from, visit our website at runningforreal.com/episode389 . Thank you toTracksmith, Precision Fuel & Hydration, and AG1 for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. They're so committed to their mission of getting runners to do their best that they are offering a $100 gift card to any runner who runs a PR before April 30th. You can find all of the details under the "It's PR Season" section here. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 1, 2024

Ian Gonzalez is a trailblazer. He co-founded 7 on Sundays, a run crew on Chicago's South Side, an area where running as a pastime had been virtually nonexistent. 7 on Sundays created a community of runners, but there was nowhere for them to buy running shoes, clothes, or nutrition. Ian filled that void by opening Last Lap Cornerstore , the only running store on the South Side, and the only Black/Latino-owned running store in the city. He was forced to close the store, but is determined that Last Lap will return to serve the area's runners. For complete show notes and links, visit our website at runningforreal.com/episode388 . Thank you to HydraPak, AG1, and Tracksmith for sponsoring this episode. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. They're so committed to their mission of getting runners to do their best that they are offering a $100 gift card to any runner who runs a PR before April 30th. You can find all of the details under the "It's PR Season" section at tracksmith.com/tina . If you're a new customer, go to tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Feb 23, 2024

There isn't a new Running for Real episode this week, and here's the reason why...

Feb 16, 2024

A conversation with her mother and a television documentary changed the trajectory of Vanessa Peralta-Mitchell's life. They led her to take up running; become a Certified Run Coach; and create the Game Changers and L.E.A.D. programs, redefining who is seen as the experts and leaders in the run industry. This year she was honored with Running USA's Award of Excellence, which recognizes "outstanding contributions, initiative, leadership or innovation in the running industry." Vanessa checks all of those boxes. For complete show notes and links, visit our website at runningforreal.com/episode387 . Thank you to AG1, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Feb 9, 2024

In October 2022, Tina released a podcast episode called "I Felt So Lost." At the time, she knew she wanted to combine running with sustainability, but she wasn't quite sure what direction that would take. Now, just a little over a year later, she says, "I feel like I've got my path; the train track is in front of me and I can see it, and I feel very excited about where it's going." For complete show notes and links, visit our website at runningforreal.com/episode386 . Thank you to Precision Fuel & Hydration, AG1, and Tracksmith for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Feb 2, 2024

On March 16, the Selma to Montgomery Relay will follow the route taken by Civil Rights Movement activists in March 1965, as they walked from Selma, Alabama to the state capital of Montgomery, to protest the blocking of Black Americans' right to vote. It's a history lesson, an opportunity to honor those who risked so much for justice, a way to give back to their communities, and a party for the runners, walkers, and cyclists who join together to celebrate the marchers and their actions. For complete show notes and links, visit our website at runningforreal.com/episode385 . Thank you to HydraPak, AG1, and Tracksmith for sponsoring this episode. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jan 26, 2024

Before he was "Ricky from St. Louis," Ricky Hughes was rapper and music producer Ricky Rock. He was also caught up in a wild lifestyle that he knew he needed to escape. As part of his evolution to a new version of himself, he started distance running and founded the St. Louis Run Crew, for "all faces, paces, and laces." For complete show notes and links, visit our website at runningforreal.com/episode384 . Thank you to Tracksmith, AG1, and Precision Fuel & Hydration for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jan 19, 2024

Lucie Hanes is a professional ultra runner, a professional climber, a journalist, and a sports psychologist. Those potentially conflicting pursuits actually complement each other, as evidenced by her second place finish in her debut 100 mile race, the 2023 Leadville 100 Trail Run. Remarkably, that achievement came after health issues forced her to stop training the year before. She discovered how much mental health affects athletic performance and now helps other athletes through her mental performance counseling practice, Inside Out Athlete. For complete show notes and links, visit our website at runningforreal.com/episode383 . Thank you to HydraPak, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode. HydraPak is the number one original equipment manufacturer of reservoirs and soft flasks in the world. They are continually looking for ways to help runners and their communities lessen their environmental footprint, and consequently their reusable hydration products are aimed not only at supporting athletes in pursuit of their personal goals, but at reducing single-use waste. Most recently, they unveiled their Cupless Racing Partnership Program, designed to support trail and road races across the country in eliminating race day waste by offering their collapsible and reusable SpeedCup as an alternative to single-use cups at running events. Find out more at https://hydrapak.com/pages/tina . Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jan 12, 2024

Kayla Jeter has always been athletic: she was a professional volleyball player after a stellar high school and college career, and moved onto coaching at the University of Cincinnati. But running became an important part of her life when she was caring for her dying mother and was embraced by the running community. Since then, she's helped that community grow through the 100 Miles of Summer challenge, and as Run Community Lead for AG1. For complete show notes and links, visit our website at runningforreal.com/episode382 . Thank you to AG1, Precision Fuel & Hydration, and Tracksmith for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Dec 29, 2023

It's been an eventful year for Tina and Running for Real! In this episode, Tina looks back on the highs and lows of 2023, and in the tradition of Together Runs , offers space for you to reflect on your own experiences. For complete show notes and links, visit our website at runningforreal.com/episode381 . Thank you to Tracksmith, AG1, and Allbirds for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Go to https://shop.allbirds.com/tinamuir88 and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Dec 8, 2023

Jason Suarez dreamt of going to the Olympics. He ran track in high school and college, but when he went to Tokyo in 2021, it wasn't as a runner, but as a photographer. He shoots for major running brands, has published three collections of running photos and stories, and his handle, @notafraid2fail, is well-known in the running world. But as in demand as he is, Jason still takes time to give back to others. For complete show notes and links, visit our website at runningforreal.com/episode380 . Thank you to AG1, Allbirds, and Precision Fuel & Hydration for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Go to https://shop.allbirds.com/tinamuir88 and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Dec 1, 2023

William Faulkner said, "The past is never dead. It's not even past." As James Fell recounts it, the past is alive, kicking, and throwing f-bombs. Volume I of his self-published, two-volume On This Day in History Sh!t Went Down has just been republished by Bantam Books. Before he became the "Sweary Historian" though, James was a fitness columnist for the Los Angeles Times and the Chicago Tribune, and authored two books on fitness and motivation. And as befits a fitness writer, he's a long-time runner. For complete show notes and links, visit our website at runningforreal.com/episode379 . Thank you to Tracksmith, Precision Fuel & Hydration, and AG1 for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 24, 2023

From the outside, Tim Tollefson appeared to have everything as a runner. He was a collegiate steeplechase champion, a 2-time US Olympic Marathon Trials qualifier, and is one of the country's most accomplished ultra runners. He podiumed at UTMB in both his 100K and 100 mile debuts, and went on to win the Javelina Jundred, Lavaredo Ultra Trail 120K, and the Ultra Trail Australia 100K. But appearances can be deceiving, and a focus on appearances can be devastating. Tim suffered from body dysmorphia and its accompanying OCD for two decades. As he relates in " What Goes Unsaid ," a film project he participated in last year for World Mental Health Day, "I've spent a lifetime hating myself for what I'm not, instead of being thankful for what I am." Now, largely through his involvement with the running community, he's come to appreciate running for the gift that it is. This episode is part of the Road to CIM podcast series, for runners participating in the race next weekend, there's extra advice for you! For complete show notes and links, visit our website at runningforreal.com/episode378 . Thank you to Precision Fuel & Hydration, AG1, and Allbirds for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Go to https://shop.allbirds.com/tinamuir88 and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and X (Twitter). You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 17, 2023

Two weeks ago, Kayleigh Williamson became one of the first, and quite possibly the first, women with Down syndrome to complete the New York City Marathon. She crossed the finish line alongside her mother, Sandy, and their friend, Tina Muir, both of whom had been with her for the entire 26.2 miles. Kayleigh's finish went viral, and she, Sandy, and Tina were invited to appear on the "Today Show" with Hoda Kotb and Jenna Bush Hager. Breaking barriers comes at a cost, however; not only physical and emotional, but financial. Tina has created a GoFundMe fundraiser for Kayleigh and Sandy to help them recoup their expenses to go to the marathon, and maybe give them a little boost going into the holiday season. In this episode, Tina shares the details of the marathon, what it's like to be a guest on a hit TV show, and the rest of a whirlwind day! For complete show notes and links, visit our website at runningforreal.com/episode377 . Thank you to AG1, Precision Fuel & Hydration, and Tracksmith for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 15, 2023

This guided run with Tina is the closest to running with someone else without actually doing it. Tina takes runners on a nature check in, body scan, senses check in, and mental health check in before sharing about all the excitement of the past few weeks. Being a part of a viral video with Kayleigh Williamson and the TODAY show, there has been a lot going on! Check out Kayleigh's viral video TODAY show interview Order or leave a review for Becoming a Sustainable Runner Order Precision Gels and Hydration (get 15% off) Sign up for the Running For Real newsletter at the top of this page! Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 10, 2023

With wars raging in Ukraine, Gaza, and Sudan; political polarization; the after effects of the COVID 19 pandemic; and the climate crisis, it's easy to feel overwhelmed by the state of the world. With his new book, Your Heart Was Made for This: Contemplative Practices to Meet a World in Crisis with Courage, Integrity, and Love , Oren Jay Sofer offers a practical guide to living a meaningful life in a time of great uncertainty and upheaval. "Every day we are practicing something with how we live, how we use our attention, the things we think, say, and do. And if we are intentional about that every day, we can grow stronger, more resilient, more kind, loving, and flexible. It is an incredibly, hopefully empowering message that we can shape our life and position ourselves to be as resilient as possible in the face of so much change and challenge and hardship." For complete show notes and links, visit our website at runningforreal.com/episode376 . Thank you to Precision Fuel & Hydration, Tracksmith, and AG1 for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 3, 2023

This week we're highlighting the third section of Tina Muir and Zoë Rom's book, "Becoming a Sustainable Runner." We've shared chapters about sustaining your runner's mind and body and your running community ; in this episode, we'll look at sustaining the planet. In the "Be an Eco-Conscious Traveler" chapter, Tina and Zoë explain how you can develop a pro-environmental lens, consider the benefits of exploring closer to home, look at air travel options for the times that you do want to venture further afield, and offer suggestions that will help you find accommodations and eat in ways that are good for you and for the planet! To make traveling easier, we've created a Sustainable Packing Guide that you can download for free at https://runningforreal.com/runners-sustainable-guides/ . We also have Sustainable Runner's Guides to the New York City Marathon and the Chicago Marathon, which you can also find at https://runningforreal.com/runners-sustainable-guides/. The audiobook of Becoming a Sustainable Runner is available on Amazon , Audible and iTunes; the print version is available from all major booksellers and the ebook is available on Amazon . For complete show notes and links, visit our website at runningforreal.com/episode375 . Thank you to AG1, Allbirds, and Precision Fuel & Hydration for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Go to https://shop.allbirds.com/tinamuir88 and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Nov 1, 2023

Tina and Sarah are justifiably proud of these times when they stood up for themselves. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy "For Real-Isodes", please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Oct 27, 2023

On last week's podcast, we shared a chapter from the first section of Becoming a Sustainable Runner, by Tina Muir and Zoë Rom. In this episode, we're highlighting the second section, "Sustain Your Running Community." This chapter, "Find Your Place," explores the ways in which connecting with others can enrich our lives as runners. Even if you've never had any desire to run with a group, you may change your mind after hearing Tina and Zoë's thoughts. And if you still prefer to run alone, joining an online community can enhance your running experience immeasurably. A good place to start is our own #Running4Real Superstars community on Facebook. The audiobook of Becoming a Sustainable Runner is available on Amazon , Audible and iTunes; the print version is available from all major booksellers and the ebook is available on Amazon . For complete show notes and links, visit our website at runningforreal.com/episode374 . Thank you to AG1, and Allbirds, and 2before for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Go to https://shop.allbirds.com/tinamuir88 and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go to https://2before.com and use code TINA to get 30% off 20 packs plus free shipping! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 25, 2023

Missing running with others, run with Tina on this Together Run and you will feel like you are right beside her. Grounding and connecting exercises start each run; a nature check in, body scan, senses check in, and mental health check in. This is the closest you can get to running with someone else...without actually doing it. Check out Order Becoming a Sustainable Runner Order Precision Gels and Hydration (get 15% off) Sign up for the Running For Real newsletter at the top of this page! Go to https://2before.com to get 30% off 20-packs plus free shipping! Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 25, 2023

What is something you did that you'd rather forget? Sarah and Tina reveal mortifying - but funny! - incidents from their pasts. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy "For Real-Isodes", please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Oct 20, 2023

Tina Muir and Zoë Rom's book, "Becoming a Sustainable Runner," takes a three-pronged approach to sustainability. Part one, "Sustain Your Runner's Mind and Body," examines how runners can strengthen their entire being, including ways to increase self-confidence and practice mindfulness, run and cross train to reduce injury, and replenish themselves to keep running strong throughout their life. This week's podcast is a chapter from that section, "Bolster Your Confidence." It's excerpted from the audiobook, which is read by Tina, and examines ways to avoid self-sabotage, learn self-acceptance, practice self-compassion, and ditch comparisons, which are one of the biggest barriers to accepting ourselves. The audiobook of "Becoming a Sustainable Runner" is available on Amazon , Audible and iTunes; the print version is available from all major booksellers and digitally through Amazon . For complete show notes and links, visit our website at runningforreal.com/episode373 . Thank you to AG1, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 18, 2023

A special piece of furniture can have meaning far beyond what it was intended for, as Tina and Sarah recall. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy "For Real-Isodes", please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go to https://2before.com and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Oct 16, 2023

Join Tina for a Together Run in Toronto Canada! Tina takes runners through grounding exercises to connect with your surroundings through nature check ins, body scans, senses check in, and a focus on mental health. It will feel like you are running with a friend, come join! Check out Order Becoming a Sustainable Runner Order Precision Gels and Hydration (get 15% off) Sign up for the Running For Real newsletter at the top of this page! Go to https://2before.com to get 30% off 20-packs plus free shipping! Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 13, 2023

Matt Choi runs ultras and is a sub-3 marathoner, but he's on a mission to convey that running isn't only about physical accomplishments, it's about the joy and sense of community that it can bring. He's not afraid to share his own shortcomings, highlighting the importance of owning up to failures and using them as stepping stones to growth. For complete show notes and links, visit our website at runningforreal.com/episode372 . Thank you to AG1, Allbirds, and 2before for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Go to https://shop.allbirds.com/tinamuir88 and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go to https://2before.com and use code TINA to get 30% off 20 packs plus free shipping! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 11, 2023

Sometimes an unwelcome event can have surprising and wonderful consequences… Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy "For Real-Isodes", please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go to https://2before.com and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Oct 6, 2023

Mylo Choy's creativity finds its outlet in a range of media: music, graphic stories, and comics. Their forthcoming book, Middle Distance, is a graphic memoir chronicling their relationship with running. As they say in the book, "Running was the foundation of my relationship with myself." For complete show notes and links, visit our website at runningforreal.com/episode371 . Thank you to Precision Fuel & Hydration, 2before, and Tracksmith for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go to https://2before.com and use code TINA to get 30% off 20 packs plus free shipping! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Oct 4, 2023

Tina and Sarah are only in their mid-thirties, but still, they're not as young as they used to be… Today they answer the question, "What has been the best and the worst part for you about getting older?" Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy "For Real-Isodes," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our" RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go to https://2before.com and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Oct 2, 2023

Runs feeling stale? Runs become lonely? Runs become boring? Join Tina for a Together Run will help connect your body, mind, and surroundings. Part meditation, part running with a best friend, join Tina for this week's run. Check out Order Becoming a Sustainable Runner Order Precision Gels and Hydration (get 15% off) Sign up for the Running For Real newsletter at the top of this page! Go to https://2before.com to get 30% off 20-packs plus free shipping! Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 29, 2023

Eli Mahnken loved to run. It was a love that he shared with his mother, Heather; they ran his final mile together last October, the day before he passed away from brain cancer at the age of seven. Eli's earthly presence is gone, but he will be in Heather's heart when she runs the New York City Marathon to raise money for the Children's Brain Tumor Foundation in his honor. The marathon is also a way for Heather to celebrate what running has brought to her life - healing, community, and an ability to see life differently. For complete show notes and links, visit our website at runningforreal.com/episode370 . Thank you to 2before, Allbirds, and Precision Fuel & Hydration for sponsoring this episode. 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go to https://2before.com and use code TINA to get 30% off 20 packs plus free shipping! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Go to https://shop.allbirds.com/tinamuir88 , and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website , https://runningforreal.com/ . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel ( https://www.youtube.com/@TinaMuir ) for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 27, 2023

What is something that everyone should try once? Tina's and Sarah's choices take them out of their comfort zones. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy "For Real-Isodes," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Sep 22, 2023

"Office Race" is a running movie for runners, by runners… well, by one runner. It's the first feature written by James Kilmoon and Jared Lapidus, also known as the sketch comedy team Reverse Cowboys , and is Jared's directorial debut. James ran on the NYU cross country team while the two were college roommates, and is still an avid runner. The film has plenty of laughs for non-runners, but a lot of the humor will probably go over their heads. Beneath the slapstick exterior though, there's a genuine love of the sport, and the depiction of the warmth and camaraderie of the running community may very well make them want to get in on the joke. For complete show notes and links, visit our website at runningforreal.com/episode369 . Thank you to AG1, Precision Fuel & Hydration, and Tracksmith for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls . Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our " RED-S: Realize. Reflect. Recover" program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 21, 2023

Join Tina for a Together Run in New York City where she's been attending Climate Week NYC and holding a book launch for Becoming a Sustainable Runner with New York Road Runners. Start with a body scan in Times Square, then head over to Central Park for conversation. Check out Order Becoming a Sustainable Runner Sign up for the Running For Real newsletter! Go to https://2before.com to get 30% off 20-packs plus free shipping! Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 20, 2023

What TV shows did you watch when you were a kid? Tina's and Sarah's viewing habits ran the gamut from Nickelodeon to PBS to 1960s sitcoms. You may find yourself humming some theme songs after this episode! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy "For Real-Isodes," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Sep 15, 2023

Tina's good friend and "For Real-Isodes" co-host, Sarah Crouch, takes over the reins of the podcast for this episode. A former elite runner, and an author herself, Sarah is the perfect person to talk with Tina and Zoë Rom about their new book, "Becoming a Sustainable Runner." For complete show notes and links, visit our website at runningforreal.com/episode368 . Thank you to 2before, AG1, and Allbirds for sponsoring this episode. 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off 20 packs plus free shipping! AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 11, 2023

Take a break from the busyness of life and come for a walk with me (or you can run). As I am returning from injury, I am not ready to do a Together Run, but I would love to take you with me on a walk and catch up. Join in with the usual meditative elements of nature check in, body scan, senses check in, and a mental health check in. Check out Purchase Becoming a Sustainable Runner Leave a review for Becoming a Sustainable Runner on Amazon Sign up for the Running For Real newsletter at the top of this page! Listen to last week's For Real-isode with Sarah Crouch Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. [convertkit_form form="184179"] Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 8, 2023

It's a natural human tendency to resist change. In his new book, "Master of Change: How to Excel When Everything is Changing - Including You," Brad Stulberg explores a mindset for change that allows us to not only adapt to change but to thrive. He takes exception to the idea that everything happens for a reason and that practicing gratitude is the way to navigate all forms of adversity. Instead, he suggests establishing core values that remain steadfast and serve as guideposts in adapting to change. Photo credit: Robb Leahy For complete show notes and links, visit our website at runningforreal.com/episode367 . Thank you to Precision Fuel & Hydration, Tracksmith, and AG1 for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here . Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy "Running for Real," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sep 6, 2023

Today's conversation could go in some interesting directions as Tina and Sarah answer the question, "What is the strangest thing you've ever fallen in love with?" Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Sep 1, 2023

Malcolm Gladwell is the author of five New York Times bestsellers, host of the Revisionist History and Broken Record podcasts, one of Time Magazine 's 100 Most Influential People, and on top of all that, he's an excellent runner. As a matter of fact, he and Tina went on a run together after their conversation. When this episode first aired two years ago, some of the thoughts he shared provoked a lively discussion, so we thought we'd reshare it for our listeners who may have missed it the first time. And of course, it's well worth a second listen! For complete show notes and links, visit our website at runningforreal.com/episode366 . Thank you to Tracksmith, AG1 and 2before for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off 20 packs and free shipping! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 30, 2023

Tina and Sarah are both authors - Tina's book, "Becoming a Sustainable Runner," co-written with Zoë Rom, came out earlier this month, and Sarah's debut novel, "Middletide," will be released in spring 2024. In this episode, they compare notes on the hardest part of writing their books and what they enjoyed the most. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, Dri Seats! What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Aug 28, 2023

Just a quick chat between friends (that's you and I). As always, honest with you. See you soon? Get your copy of Becoming a Sustainable Runner here. If you already bought one, leaving a review here would be appreciated. Upcoming events: BOSTON, MA. August 31. Tracksmith. 6pm. I will also be hosting a plogging event on 30th with PIONEERS Run Crew. NEW YORK CITY, NY. September 18. 6pm. NYRR Run Center. Tina only. CHICAGO, IL. October 5. 1pm. Chicago Marathon Expo. PHOENIX, AZ. October 26. Location TBD. NEW YORK CITY, NY. November 2 or 3. NYRR Run Center. SACRAMENTO, CA. November 30 or Dec 1. Chicago International Marathon Expo. See you there?

Aug 25, 2023

Brian Reynolds' story is a testament to his unyielding spirit. His relentless determination has made him one of the fastest double amputee runners in the world, setting records in distances from the 5K to the marathon. As soon as he's achieved one goal, he's on to the next, which brought him to the Leadville 100 last weekend. His approach to each new challenge is the same. "Everything that I've done in the past ten years has started by just taking one step," he says. "The obstacle looked like a mountain ahead of me, but one step is what brought me to where I am today. So any obstacles in your life can be conquered by just taking the first step." For complete show notes and links, visit our website at runningforreal.com/episode365 . Thank you to Allbirds, Precision Fuel & Hydration, and AG1 for sponsoring this episode. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here . Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 23, 2023

If you aren't hungry now, you will be after you listen to this episode, as Tina and Sarah reminisce about the best meals they've ever eaten. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Aug 18, 2023

Writing a book is hard, and co-writing one presents its own unique challenges and rewards, as Tina and Zoë Rom discovered when they wrote Becoming a Sustainable Runner . Becoming a Sustainable Runner takes a holistic approach to sustainability, recognizing that our personal well-being is deeply intertwined with our relationships and the health of our planet. It's available now! For complete show notes and links, visit our website at runningforreal.com/episode364 . Thank you to 2before, Becoming a Sustainable Runner, and Tracksmith for sponsoring this episode. 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off 20 packs and free shipping!! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner , by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available now -go here to learn more! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 16, 2023

Tina and Sarah answer a question from Chip, one of our #Running4Real Superstars on Facebook. Are you a fan of beach running? And if you are, do you wear shoes or go barefoot? Sarah also shares a new healthcare resource for runners, RunCare. All too often, healthcare providers tell runners to stop running when they seek guidance for pain or injury recovery and prevention. In many cases, that's the wrong advice. RunCare can help you find a provider in your area who understands runners and the care that they need. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Aug 14, 2023

Join Tina for a Together Run from home as she processes the upcoming weeks of launching Becoming a Sustainable Runner. The usual meditative elements like body scans, nature check ins, senses check ins, and mental health check ins are followed by a conversation. Check out Pre-order Becoming a Sustainable Runner Sign up for the Running For Real newsletter at the top of this page! Listen to last week's For Real-isode with Sarah Crouch Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 11, 2023

If you're a runner who loves shoes, you're probably familiar with Mike Ko, known to his over 150,000 followers as Kofuzi. He describes himself as a non-elite runner who reviews shoes, but he does much more than that. The Kofuzi Run Club, which he launched at the start of the pandemic, is a five-days-a-week live stream on YouTube and a community that has transcended the virtual world. For complete show notes and links, visit our website at runningforreal.com/episode363. Thank you to Precision Fuel & Hydration, Allbirds, and Becoming a Sustainable Runner for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here . Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available through most major booksellers. Go here to learn more! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 7, 2023

Join Tina for a run in the Pacific Northwest, outside of Portland, Oregeon. Check out Pre-order Becoming a Sustainable Runner Sign up for the Running For Real newsletter on our website! Listen to last week's For Real-isode with Sarah Crouch Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 4, 2023

Writer and sociologist Lindsey Freeman describes her book, Running , as a feminist and queer handbook of running, but it's a book for all runners. The existing running literature didn't speak to her, so she wrote the book she wanted but could never find, one that celebrates the freedom and opportunity for self-discovery that running offers, while challenging the notion that everyone is "born to run." For complete show notes and links, visit our website at runningforreal.com/episode362 . Thank you to Tracksmith, 2before, and Becoming a Sustainable Runner for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off 20 packs and free shipping!! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through most major booksellers. Go here to learn more! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Aug 2, 2023

Runners often try to negative split a race; that is, complete the second half faster than the first half. Tina and Sarah remember the biggest positive and negative splits of their racing careers. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, Dri Seats! What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Jul 31, 2023

Another traveling Together Run. Pre-order Becoming a Sustainable Runner today! Join Tina for a run in Harrisonburg, where she was working and speaking at Blue Ridge Running Camp in Virginia. Tina takes runners through the usual meditative parts of the run- a body scan, senses check in, mental health check in, and updates, before sharing some thoughts about the book being so close to release. Join Tina for this hot, but casual run! Check out Pre-order Becoming a Sustainable Runner Check out 2Before (use code TINA for 30% off) Sign up for the Running For Real newsletter at the top of this page! Listen to last week's For Real-isode with Sarah Crouch Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 28, 2023

Fuel and hydration can have a huge impact on athletic performance. But what kind and how much do runners need? When do they need it? Sports scientist Andy Blow, co-founder of Precision Fuel & Hydration, shares his insights on determining the amounts of fuel, fluid, and sodium you need before, during, and after your runs; understanding sweat rates; and managing electrolyte balance. For complete show notes and links, visit our website at runningforreal.com/episode361 . Thank you to Allbirds, AG1, and Precision Fuel & Hydration for sponsoring this episode. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here . Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 26, 2023

Today Tina and Sarah consider recent trends and fads that they can't stand - and remember some embarrassing ones from the past. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Jul 21, 2023

As the creator and host of the podcast For the Long Run, Jonathan Levitt unpacks the "why" behind runners' ambitions. As he says, "I'm not interested in, 'Oh, talk to me about your splits and tell me about your training.' I want to know who you are, what you care about, and how you can help other people." He hopes that by sharing his own running journey, from his pursuit of breaking three hours in the marathon to trail running and chasing a five-minute mile, he'll encourage others to step out of their comfort zones and pursue their goals. For complete show notes and links, visit our website at runningforreal.com/episode360 . Thank you to 2before, Becoming a Sustainable Runner, and Tracksmith for sponsoring this episode. 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off 20 packs and free shipping!! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through most major booksellers. Go here to learn more! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 19, 2023

Tina and Sarah share the movies that they've seen the most times in their lives. They're not necessarily their favorites, but they know them VERY well! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They've been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity. Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go here and use code TINA to get 30% off 20 packs and free shipping! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Jul 17, 2023

Tina is in Long Beach, NY for her family vacation, but took a run along the boardwalk to take the Running For Real community with her. Join Tina for a run with the ocean as a background noise for the usual meditative elements of nature check in, body scans, senses check in, and mental health check in before having a conversation. The closest you will get to running alongside a friend without actually doing it. Come join Tina for a run this week. Check out Pre-order Becoming a Sustainable Runner Check out 2Before (use code TINA for 30% off) Sign up for the Running For Real newsletter at the top of this page! Listen to Maria on last Friday's epiosde Listen to last week's For Real-isode with Sarah Crouch Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 14, 2023

Jackie Hoffman is from the Garfield Park neighborhood, on Chicago's West Side. It's only three miles from the trendy West Loop, but as Jackie says, it's "the other side of America." The West Loop is known for its restaurant scene, while Garfield Park doesn't even have a grocery store. The average life expectancy for West Loop residents is 85; it's 67 in Garfield Park. That statistic is personal for Jackie. Worried by his mother's unhealthy lifestyle as she approached that age, he created a diet and exercise plan for her. Then, encouraged by its success, he expanded his outreach. He founded Peace Runners 773, a non-profit that brings awareness to holistic health and wellbeing while creating safe spaces for movement in underserved communities. For complete show notes and links, visit our website at runningforreal.com/episode359 . Thank you to Precision Fuel & Hydration, Allbirds, and AG1 for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here . Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 12, 2023

Sarah wishes she'd filtered the For Real-Isode questions! This week's is: You've been given an elephant. You can't get rid of it. What would you do with it? Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, Dri Seats! What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Jul 10, 2023

Join Tina for a run in Central Park in the middle of her long run. We go through the usual meditative run elements of a body scan, sensory check in, mental health check in. Today Tina invites runners to share a story about their running journey that is important to them. As always, this run will feel like you are right next to Tina, so come join us for a run in New York. Check out Pre-order Becoming a Sustainable Runner The bug Tina mentioned Check out 2Before (wait a few weeks for a 30% off code) Sign up for the Running For Real newsletter at the top of this page! Listen to Maria on last Friday's epiosde Listen to last week's For Real-isode with Sarah Crouch Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. [convertkit_form form="184179"] Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 7, 2023

Colson Smith has been in the public eye since he was a child. When he joined the cast of Coronation Street 13 years ago, he became part of a national institution. As a star of the iconic TV show and a host of the hit podcast The Sofa Cinema Club , alongside his Corrie co-stars Ben Price and Jack P. Shepherd, he's under constant scrutiny by the press and social media. When the world went into lockdown three years ago, he seized the opportunity to do something for himself away from the tabloid glare and started running. He ran his first marathon last month, and says, without hesitation, that running has changed his life. For complete show notes and links, visit our website at runningforreal.com/episode358 . Thank you to Precision Fuel & Hydration, Tracksmith, and Becoming a Sustainable Runner for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here . Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jul 5, 2023

On this week's episode, Tina and Sarah share their favorite towns in the US and abroad and the reasons why they love them. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Jun 30, 2023

Michael Clemons, a.k.a. The Mayor of Louisville Running, has valuable advice for anyone who wants to get involved on the operations side of the running industry. He speaks from experience; he owns and operates his own race management company, the Louisville Running Company, and has worked operations for many US road races, including the 2022 World Athletics Championships, the New York City, Houston and Chicago Marathons, and the US Marathon Olympic Team Trials. He's currently the Finish Line Manager for the Chicago Marathon, and has just been elected to the Board of Directors of Running USA . For complete show notes and links, visit our website at runningforreal.com/episode357 . Thank you to AG1, Becoming a Sustainable Runner, and Allbirds for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner , by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 26, 2023

Jun 23, 2023

Maria Vargas is always up for a challenge. Since leaving the Running for Real team, she's been adventuring with Yes Theory. But as she explains, you don't have to go to exotic locations to expand your horizons; a new and fulfilling experience can be as close as your local coffee shop. For complete show notes and links, visit our website at runningforreal.com/episode356 . Thank you to Becoming a Sustainable Runner , Tracksmith, and AG1 for sponsoring this episode. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 21, 2023

Tina and Sarah were both professional runners, but how would they react if their kids wanted to follow in their footsteps? Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy "For Real-Isodes," please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, Dri Seats! What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Jun 19, 2023

After recording the audio for the audible version of Becoming a Sustainable Runner, Tina did not release a Together Run last week. Come join Tina as she shares the experience and updates listeners on what has been going on the past few weeks. These runs involve running meditation exercises like body scans, nature check ins, and mental health check ins, as well as running with a friend...without actually running with a friend. Come join! Check out Pre-order Becoming a Sustainable Runner Sign up for the Running For Real newsletter at the top of this page! Listen to Kara Goucher on last Friday's epiosde Listen to last week's For Real-isode with Sarah Crouch Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 16, 2023

A lot has happened since Kara Goucher was last on the podcast, three years ago. In 2022, the World Championships silver medalist and two-time Olympian was diagnosed with repetitive exercise dystonia, a rare neurological disorder. To prevent her symptoms from becoming worse, she's had to drastically reduce her running, putting an end to her competitive career. This year, however, brought much better news: her memoir, "The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team", debuted at number 7 on The New York Times' bestseller list. She's also launched a podcast with Des Linden, "Nobody Asked Us", where they share their takes on all things running. For complete show notes and links, visit our website at runningforreal.com/episode355 . Thank you to Dri Seats, AG1, and Becoming a Sustainable Runner for sponsoring this episode. What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving anyway? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? "Becoming a Sustainable Runner" will show you how. "Becoming a Sustainable Runner," by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 14, 2023

On this week's episode, Tina and Sarah reminisce about their first jobs. The money wasn't great, but the memories are priceless. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Jun 9, 2023

Have you ever wondered what it's like to be the partner of someone who's about to run across Africa? Alice Light, an ultra runner herself, knows. Her partner, Deo, is embarking on a run from Cape Town to London on July 24th. Most people will never be in the position of supporting a loved one who's taking on an epic journey across two continents and 16 countries, but you can support anyone in any endeavor, no matter how big or small. As Alice says, "We're stronger together. And the journey is much more fun if we're not alone." You can learn more about Deo's Cape Town to London run on GoFundMe . For complete show notes and links, visit our website at runningforreal.com/episode354 . Thank you to GotSneakers?, Becoming a Sustainable Runner , and Allbirds for sponsoring this episode. GotSneakers? makes it socially and financially rewarding to contribute to a circular economy with their FREE sneaker recycling program. As runners, we go through a lot of shoes, but many of them that we consider "done" still have life for others. In the U.S. alone, at least 200 million pairs of shoes and sneakers wind up in landfills each year, where they can take 30-40 years to decompose. Meanwhile, more than 600 million people worldwide don't even own a pair of shoes. When you join the GotSneakers? community, you'll be making a global impact AND you'll earn money for the shoes that you send them. Go here to get started! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner , by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 7, 2023

This week's For Real-Isode digs deeper than the conversations Tina and Sarah have had so far, as they remember some of the highlights of their childhoods. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Jun 5, 2023

In her first Together Run since the Bryce Canyon 50 mile ultra, and her first solo Together Run in a month, Tina takes runners back through her local streets to reconnect through our nature check ins, body scans, senses check ins, and mental health check in before sharing all she has been up to. Check out Pre-order Becoming a Sustainable Runner Sign up for the Running For Real newsletter at the top of this page! Listen to Martinus Evans on last Friday's epiosde Listen to last week's For Real-isode with Sarah Crouch Join Tina for her Bryce Canyon 50 mile recap Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jun 2, 2023

Martinus Evans wants everyone to embrace the joys of running at their own pace. He runs races from 5K to the marathon, but, as he says, "Our lives don't depend on what place we finish the race in. So if that isn't the case, then why take it so seriously?" He created a group where he would feel at home, the Slow AF Run Club, an online community with over 25,000 members that he describes as "the Facebook for the Back of the Pack." The Slow AF Run Club book is coming out next week, providing information and inspiration for anyone who wants to run, at any speed. For complete show notes and links, visit our website at runningforreal.com/episode353. Thank you to Athletic Greens, Tracksmith, and Becoming a Sustainable Runner for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 31, 2023

There's no good answer to this week's For Real-Isode. Would you rather… have an ingrown toenail or no toenail? Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

May 26, 2023

After four thwarted attempts at racing an ultramarathon, Tina Muir ran the Bryce Canyon 50 Miler on May 20th. Bryce Canyon almost didn't happen either; the race was on the same day as the funeral of her close friend, Patrick, whom she had lost just a few weeks earlier, and she struggled with whether or not to run. But Patrick's widow knew that he would have wanted her to carry on and encouraged her to run the race to honor him. Patrick must have been proud: Tina finished first female, third overall, and with the 4th-fastest women's time in the race's history. For complete show notes and links, visit our website at runningforreal.com/episode352 . Thank you to Becoming a Sustainable Runner , Athletic Greens, and Allbirds for sponsoring this episode. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 24, 2023

What is the funniest thing you've seen on the news? Sarah has some good ones, but Tina's is outrageous! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, Dri Seats! What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving anyway? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

May 22, 2023

Join Tina for a run with Out Trails, a community of LGBTQ+ and ally trail runners/hikers, celebrating and promoting diversity out on the trails. Check out Sign up for our weekly email on our website ! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Find Tina on Instagram @tinamuir88 and Facebook here . Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 19, 2023

Tina is currently preparing for her first ultramarathon, the Bryce Canyon 50 Miler, so we thought this was an appropriate time to reshare an episode from June 2018 with the amazing ultrarunner Courtney Dauwalter. In this episode, she shares her experiences of hallucinating and running blind, her favorite moment on her way to victory in the Moab 240, and her advice for pushing through tough times. For complete show notes and links, visit our website at runningforreal.com/episode351 . Thank you to Athletic Greens, Becoming a Sustainable Runner, and Tracksmith for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner , by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 17, 2023

What would you do if you found $2000 (or whatever currency you use!) on the ground? It's not enough to be life-changing, but it's still a considerable amount… Tina and Sarah have some ideas! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, Dri Seats! What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

May 15, 2023

Tina shares some deeply personal feelings from the weeks since the last Together Run. Check out Sign up for our weekly email on our website ! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 12, 2023

Sports science has traditionally focused on men and ignored women. In her new book, Up to Speed: The Groundbreaking Science of Women Athletes , Christine Yu explores the research being done to correct that imbalance and the scientific discoveries that can help women flourish in sports. For complete show notes and links, visit our website at runningforreal.com/episode350 . Thank you to GotSneakers?, Athletic Greens, and Allbirds for sponsoring this episode. GotSneakers? makes it socially and financially rewarding to contribute to a circular economy with their FREE sneaker recycling program. As runners, we go through a lot of shoes, but many of them that we consider "done" still have life for others. In the U.S. alone, at least 200 million pairs of shoes and sneakers wind up in landfills each year, where they can take 30-40 years to decompose. Meanwhile, more than 600 million people worldwide don't even own a pair of shoes. When you join the GotSneakers? community, you'll be making a global impact AND you'll earn money for the shoes that you send them. Go here to get started! Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 10, 2023

As runners, we all have bathroom stories. Tina has several, including one that you wouldn't wish on your worst enemy. Sarah contributes a classic, although it actually happened to someone else! If you need a laugh, be sure to listen to this episode! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

May 5, 2023

Mechelle Lewis Freeman's deep faith and the support of her family and community helped propel her to the top ranks of track and field. She's a Pan American Double Silver Medalist, a World Champion, and an Olympian. The lessons she learned from her own experiences inspired her to create a non-profit, TrackGirlz , that empowers girls through track and field. For complete show notes and links, visit our website at runningforreal.com/episode349. Thank you to Dri Seats, Tracksmith, and Becoming a Sustainable Runner for sponsoring this episode. What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving anyway? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Nobl e, Bookshop.org , Waterstones UK , Target , and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

May 3, 2023

Have you ever broken the law? Tina has had one minor transgression, but Sarah may be an international fugitive… Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

May 3, 2023

Join Tina for another run in England, through the bluebell woods of Heartwood Forest, as she shares her London Marathon experience. Thanks for listening! If you haven't already, be sure to subscribe wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Check out RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Sign up for 100 days of sustainability

Apr 28, 2023

Emily Saul believes that everyone wants to evolve and progress. She's chosen movement as the vehicle for her own personal growth, and she's passionate about helping others reach their potential through physical activity. Through her sport psychology practice, E Saul Movement, she teaches people to access the connection between their mind and their body. For complete show notes and links, visit our website at runningforreal.com/episode348 . Thank you to Athletic Greens, Allbirds, and Becoming a Sustainable Runner for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon , Barnes & Noble , Bookshop.org , Waterstones UK , Target , and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 26, 2023

If you could have three wishes, what would they be? Tina and Sarah do set some parameters for this one - the wishes need to fall somewhere in between saving humanity and having ice cream every day! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Apr 25, 2023

Join Tina for a run in England on Earth Day, the day before the London Marathon. Of course, every day is Earth Day, not just 22 April! Check out Sign up for the Running For Real newsletter anywhere on this page! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe wherever you listen to your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. [convertkit_form form="184179"] Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 21, 2023

Chicago Event Management (CEM) produces events including The Bank of America Chicago Marathon, Chicago 13.1, and Shamrock Shuffle that exemplify sustainable road racing. CEM strives not only to be environmentally responsible, but also to contribute to their community. They present high-profile, big-budget events, but Chief Operating Officer Michael Nishi and Sustainability Manager Cat Morris share suggestions for how smaller events can also practice sustainability. For complete show notes and links, visit our website at runningforreal.com/episode347 . Thank you to GotSneakers?, Örlö, and Tracksmith for sponsoring this episode. GotSneakers? makes it socially and financially rewarding to contribute to a circular economy with their FREE sneaker recycling program. As runners, we go through a lot of shoes, but many of them that we consider "done" still have life for others. In the U.S. alone, at least 200 million pairs of shoes and sneakers wind up in landfills each year, where they can take 30-40 years to decompose. Meanwhile, more than 600 million people worldwide don't even own a pair of shoes. When you join the GotSneakers? community, you'll be making a global impact AND you'll earn money for the shoes that you send them. Go here to get started! Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 19, 2023

What is the worst weather that you've run in? Hot, cold, windy, raining, snowing? A combination of some of the above? Whatever it is, you'd probably be hard pressed to top Sarah's recent extreme weather run! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Apr 17, 2023

Join Tina on Tracksmith's shakeout run before the Boston Marathon! Check out Sign up for the Running For Real newsletter on our website! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real , please leave us a review! Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 14, 2023

Diane Nukuri was only 15 when she left her village in Burundi to compete in the Sydney Olympics. Her experience there solidified an idea that she had been considering since she began traveling for races. After winning the bronze medal in the 10,000m at the Francophone Games in Canada the following year, she remained in the country and was granted asylum from her war-torn country. Since then she's gone on to two more Olympics, top 8 finishes in three major marathons, and has set the Burundian National Records for distances from 1,500m to the marathon. Key to her success, not only in racing but in life, is her willingness to embrace change and to try new things. For complete show notes and links, visit our website at runningforreal.com/episode346. Photo credit: Kevin Morris Thank you to Athletic Greens, Allbirds, and Örlö for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 20%! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 12, 2023

If you could have a celebrity for a best friend, who would you choose? You might guess Tina's, but probably not Sarah's! And what about in real life? Who's the most famous person that you've met? Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast! And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Apr 10, 2023

Join Tina and her training partner, Lane Pagano for a 30, 45, or 60 minute Together run in St Louis. After Tina surprises Lane by running towards him with a mic, get to know the person who runs with Tina multiple days a week in addition to our usual meditative elements of nature check ins, body scans, and senses check ins as well as mental health check in and updates. Come join us for a run! Check out Sign up for the Running For Real newsletter anywhere on this page! Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 7, 2023

The post-race depression that Nikki Hiltz experienced after making the finals of the World Athletics Championships made them realize that to remain motivated in the sport, racing had to be about more than personal victories. They founded the Pride 5K, a race where people can celebrate pride and support queer youth, and that raises funds for The Trevor Project . Nikki wants everyone to feel welcome and have the opportunity to find joy through running, as they have. "Running is my job, but it's also my safe space, and where I can do the most self reflection or inner work is a solo run. It allows me to feel very at peace and also very seen, and I think that that's really important. I think running is a place for everyone and I would love to see more people bring that energy and inclusion to the sport." For complete show notes and links, visit our website at runningforreal.com/episode345. Thank you to Örlö, Tracksmith, and Athletic Greens for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz . Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Apr 5, 2023

What's the strangest thing that you have in your refrigerator? Tina and Sarah both have some pretty unusual items in theirs! Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Apr 5, 2023

Welcome to For Real-Isodes , our new podcast with Tina and Sara Crouch! What are For Real-Isodes ? Imagine eavesdropping on two best friends having a conversation and talking over a silly question, and you've got the idea! Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, YouTube , or wherever you get your podcasts. And if you enjoy For Real-Isodes , please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Mar 31, 2023

Mark Coogan is an Olympian, earned silver in the marathon at the Pan-American Games, and was ranked top 10 in the U.S. from the mile to the marathon. As a coach, he's produced Olympic and champion runners, including Abbey D'Agostino, who embodied sportsmanship and courage at the 2016 Summer Olympics in Rio de Janeiro. In his new book, Personal Best: Coach Coogan's Strategies for the Mile to the Marathon , he shares his formula for achieving your running goals. The key lies in establishing balance between your running and the rest of your life. For complete show notes and links, visit our website at runningforreal.com/episode344 . Thank you to Athletic Greens, Örlö, and Allbirds for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers , made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 30, 2023

This is a special "Travel Together Run" in the beautiful Pacific Northwest. Join Tina for a run in Portland, Oregon! Thanks for listening! If you haven't already, be sure to subscribe on Apple , Spotify , iHeart, Stitcher , YouTube , or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website . Follow Tina on Instagram , Facebook , and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Mar 24, 2023

When Yatika Starr Fields, an Indigenous runner, artist, and advocate, ran the Western States 100 in 2022, it wasn't only for himself; it was for the Native American community. For the first time, the Western States Endurance Run officially acknowledged the Washoe tribe, the original stewards of the land on which their race takes place, and they released their first official race poster, from one of Yatika's paintings. Yatika's experience at Western States is the subject of the new short film, Know To Run, produced by the Indigenous-led, grassroots organization Rising Hearts. For complete show notes and links, visit our website at runningforreal.com/episode343 . Photo credit: Howie Stern, Ouray 50 Miler (2019) Thank you to Örlö and Tracksmith for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off. Returning customers can use the code TINAGIVE, and Tracksmith will donate 5% of your order to TrackGirlz . RED-S: Realize. Reflect. Recover. Please help us spread the word about RED-S / REDs! It's a common belief that only elite athletes suffer from Relative Energy Deficiency in Sport, but it can affect anyone whose energy output exceeds what they're taking in, and it can have long-term health consequences, especially on bone health. We have 50+ videos on YouTube , with experts answering questions about all the different aspects of RED-S. Even if you don't have RED-S, there's valuable information there for all athletes, especially about nutrition. If you are suffering from RED-S, you'll find support and expert advice in our private community, which is free to join! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Yatika! We look forward to hearing your thoughts on the show.

Mar 20, 2023

Join Tina for a 30, 45, or 60 minute Together run in St Louis. Begininng with a nature check in, body scan, and senses check in to ground us and connect us to our bodies, followed by a conversation that feels like you are right there beside Tina for this Together Run. Check out Orlo Nutrition Omega 3s Sign up for the Running For Real newsletter anywhere on this page! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts. Check out this episode!

Mar 17, 2023

Corinna Bellizzi is an impact entrepreneur, a climate activist, and host of two podcasts, "Nutrition without Compromise" and "Care More, Be Better. " She's passionate about sustainable nutrition, especially omega-3s, which are essential for everyone to survive and for runners and other athletes to thrive. Most people think of fish oil when they think of EPA and DHA supplements, but Corinna believes in going directly to the source: algae, which is not only better for people, but for the planet. For complete show notes and links, visit our website at runningforreal.com/episode342. Thank you to Athletic Greens, Örlö, and Allbirds for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Dasher is not only a running shoe, it's perfect for daily wear. Use this link, and you'll get a free pair of socks with your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Corinna! We look forward to hearing your thoughts on the show.

Mar 13, 2023

Tina takes runners on a 90 minute run from Venice Beach to Santa Monica in this long run from last fall. This was previously a patreon only episode (but still very relevant!) and involves the usual elements of nature check ins, body scans, senses check ins, and mental health check in. Run with a friend along the beach for your run this week. Check out RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts. Check out this episode!

Mar 10, 2023

Running is much more than a sport to Liz Rock, co-founder of the Bra Run and the women's running crew, TrailblazHers. Its impact on her goes far beyond the physical benefits. As Liz says, "Running has been such a huge pillar in my life that it's legit changed who I am." She's changing the lives of other women, as well. TrailblazHers isn't about competition; it's about collaboration. It takes a holistic approach to its community, caring about its members' mental, spiritual and emotional health, not just the mileage that they run. It's about women believing in themselves and holding space for each other. For complete show notes and links, visit our website at runningforreal.com/episode341. Thank you to Tracksmith, Örlö, and Athletic Greens for sponsoring this episode. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts , the Indigenous-led nonprofit founded by Jordan Marie Daniels. Örlö is the world's most sustainable algae supplement. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Liz! We look forward to hearing your thoughts on the show.

Mar 6, 2023

Another conversational, meditative Together Run in St Louis. Begin by grounding through nature, body scans, and senses check in, before checking in with our mental health, sharing updates (yours too), and wherever else the conversation takes us. This is the closest you can get to running with a friend without actually doing so. Check out RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Mar 3, 2023

Last week Oiselle and Janji, two mission-driven running apparel brands, announced that they are merging as "a partnership of equals." Community is at the heart of both brands, and as Oiselle's founder, Sally Bergesen, and Janji's co-founder, Dave Spandorfer, explain, it's a big part of the reason why they decided to join forces. For complete show notes and links, visit our website at runningforreal.com/episode340. Thank you to Örlö and Athletic Greens for sponsoring this episode. Örlö is the world's most sustainable algae supplement. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. RED-S: Realize. Reflect. Recover. Please help us spread the word about RED-S / REDs! It's a common belief that only elite athletes suffer from Relative Energy Deficiency in Sport, but it can affect anyone whose energy output exceeds what they're taking in, and it can have long-term health consequences, especially on bone health. We have 50+ videos on YouTube , with experts answering questions about all the different aspects of RED-S. Even if you don't have RED-S, there's valuable advice there for all athletes, especially about nutrition. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Sally and Dave! We look forward to hearing your thoughts on the show.

Feb 27, 2023

Tina takes you on a Together Run through the streets of St Louis County as she shares about the ups and downs over the past few weeks. As always, beginning with our meditative elements of a nature check in, body scan, senses check in, and how are you, really, mental health check in. Runners will recongize their own struggles with confidence in what Tina is talking about. As always, this is as close as you can get to running with another runner without actually doing so! Check out RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Feb 24, 2023

Females need deep female friendships. That's why Elizabeth Inpyn is on the podcast today, not because she's an athlete, sports nutritionist and coach, but because she's Tina's best friend. They talk about finding friends, what makes a friendship special and why you don't have to be close physically to have a meaningful relationship. As Elizabeth says, "There's value in proximity, but it doesn't take proximity to have a valuable friendship." For complete show notes and links, visit our website at runningforreal.com/episode339. Thank you to Allbirds, Oladance, and Athletic Greens for sponsoring this episode. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Dasher is not only a running shoe, it's perfect for daily wear. Use this link, and you'll get a free pair of socks with your order! Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Please help us spread the word about RED-S / REDs! It's a common conception that only elite athletes suffer from Relative Energy Deficiency in Sport, but it can affect anyone whose energy output exceeds what they're taking in, and it can have long-term health consequences, especially on bone health. We have 50+ videos on YouTube , with experts answering questions about all the different aspects of RED-S. Even if you don't have RED-S, there's valuable advice there for all athletes, especially about nutrition. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Elizabeth! We look forward to hearing your thoughts on the show.

Feb 20, 2023

Today Tina is running in California's Marina del Rey. Together Runs are unlike anything else out there. Ground yourself in nature to start. Go through a body scan and senses check in, followed by a mental health check in. Tina will guide runners through these experiences, and then step back to give space to think and be present in your own body. Come join Tina today! Check out RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Running For Real on Patreon Find Tina on Instagram @tinamuir88 and on Facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining! We look forward to hearing your thoughts.

Feb 17, 2023

Evie Serventi has been on the podcast more than any other guest - this is her fifth visit! She and Tina are close friends, and she was Tina's sports psychologist. She shares great advice for runners on both ends of the spectrum - those running without a specific goal and those with their eye on a big accomplishment. Wherever you are in your running journey, you'll find something to help you on your current path. For complete show notes and links, visit our website at https://runningforreal.com/evie-serventi-5/ Thank you to Athletic Greens, Tracksmith and Örlö for sponsoring this episode. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts , the Indigenous-led nonprofit founded by Jordan Marie Daniels. Örlö is the world's most sustainable algae supplement. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! February is Heart Health Month - what better time to start looking after your own heart health with Örlö? You can go here and use code TINA at checkout to save 12%. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Evie! We look forward to hearing your thoughts on the show.

Feb 10, 2023

The butterfly effect is the idea that one small action can have much larger effects. If a 14-year-old named Tina Muir hadn't met Brad Plummer, you wouldn't be listening to this podcast. Brad was Tina's first coach, and without his guidance, who knows what path she might have followed… As Tina says, he is one of the most pivotal human beings in her entire life. In this very personal episode, Tina and Brad reflect on their history together. It's a special look at the relationship between athlete and coach. For complete show notes and links, visit our website at runningforreal.com/episode337. Thank you to Örlö, Athletic Greens, and Tracksmith for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Their products deliver a natural source of omega-3s, vitamins and minerals that improve user experience, bioavailability and nutritional support. Their algae omega-3 products are in the polar lipid form, delivering superior absorption over traditional omega-3 sources including fish or krill. Their algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! Go here and use code TINA at checkout to save 12%. You can add it on top of their special New Year's offer for even greater savings! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. One of the best things we can do for the environment is to be thoughtful with our purchases and buy durable, long-lasting items, instead of cheap ones that will wear out quickly and wind up in the landfill. Tracksmith's clothes will last for years and still be in the same condition as when you bought them. Tina has had the same Brighton Base Layer since 2018! It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts , the Indigenous-led nonprofit founded by Jordan Marie Daniels. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Brad! We look forward to hearing your thoughts on the show.

Feb 6, 2023

Join Tina for a run around St Louis as she takes runners through meditative, reflective, and conversational elements of this run. Together runs are unlike anything else out there. Ground yourself in nature to start. Go through a body scan and senses check in, followed by a mental health check in. Tina will guide runners through these experiences, and then step back to give space to think and be present in your own body. Come join Tina today! Check out RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts. Check out this episode!

Feb 3, 2023

Sara Slattery won national and international titles in cross country and indoor track while in high school and college, before going on to become a top-ranked professional runner. She applied what she learned as a student athlete to her career as a college coach, including how to navigate RED-S (Relative Energy Deficiency in Sport), which she had suffered from herself. She and Molly Huddle have co-authored a book, "How She Did It: Stories, Advice, and Secrets to Success from Fifty Legendary Distance Runners." They wrote it, she says, "because it was a book we would have loved to have when we were a high school athlete." If you suffer from RED-S, or think that you may, we've created a free resource of over 50 videos that will be available on YouTube on February 6th. Experts in sports nutrition and performance answer questions submitted by real people, covering everything you may have wondered about Relative Energy Deficiency in Sport. For complete show notes and links, visit our website at runningforreal.com/episode336. Thank you to Örlö, Allbirds, and Oladance for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Their products deliver a natural source of omega-3s, vitamins and minerals that improve user experience, bioavailability and nutritional support. Their algae omega-3 products are in the polar lipid form, delivering superior absorption over traditional omega-3 sources including fish or krill. Their algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! Go here and use code TINA at checkout to save 12%. You can add it on top of their special New Year's offer for even greater savings! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Dasher is not only a running shoe, it's perfect for daily wear. Use this link , and you'll get a free pair of socks with your order! Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Sara! We look forward to hearing your thoughts on the show.

Jan 27, 2023

Kiera Smalls' personal mission is to connect resources to the people who need them most. She's been a community reporter for WHYY in Philadelphia, launched the city's bike share program, advised race presenters on inclusivity, and co-founded the fitness community Strides (formerly City Fit Girls). Today she is the Executive Director of the Running Industry Diversity Coalition (RIDC), which envisions a running industry committed to racial justice. RIDC was formed in response to the murder of Ahmaud Arbery, a young Black man who was murdered while he was out for a run. Its mission is to unite the running industry to provide resources, measure progress, and hold the industry accountable to equitable employment, leadership, and ownership positions and improve inclusion, visibility, and access for Black, Indigenous, and people of color. For complete show notes and links, visit our website at runningforreal.com/episode335. Thank you to Örlö, Oladance, and Tracksmith for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Their products deliver a natural source of omega-3s, vitamins and minerals that improve user experience, bioavailability and nutritional support. Their algae omega-3 products are in the polar lipid form, delivering superior absorption over traditional omega-3 sources including fish or krill. Their algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! Go here and use code TINA10 at checkout to save 10%. You can add it on top of their special New Year's offer for a total savings of 37%! Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Dasher is not only a running shoe, it's perfect for daily wear. Use this link , and you'll get a free pair of socks with your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Kiera! We look forward to hearing your thoughts on the show.

Jan 23, 2023

Join Tina for her first post injury long run in this run at Forest Park in St Louis. Tina takes runners through some meditative elements; a body scan, senses check in, mental health check in, and updates, before going on to have a conversation. This is the closest you can get to running with someone without actually doing so. Remember to share your photo on social media to be a part of the community who runs together every week! Check out Subscribe to our YouTube Check out Orlo Nutrition and get that 37% off Running For Real on Patreon Athletic Greens (get a 1 year free supply vitamin D3+K2) Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jan 20, 2023

Allie Ostrander is the example that she needed when she was younger. She was a high school track phenom, three-time NCAA steeplechase champion, and a professional runner with Brooks Beasts. But she suffered from an eating disorder the entire time, resulting in a string of injuries. In 2021, she entered an intensive recovery program, and went public with her story while she was there. She hopes that by sharing her experience she can educate young people and help them avoid the consequences of eating disorders and RED-S (Relative Energy Deficiency in Sport). For complete show notes and links, visit our website at runningforreal.com/episode334. Thank you to Örlö, Oladance, and Tracksmith for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Their products deliver a natural source of omega-3s, vitamins and minerals that improve user experience, bioavailability and nutritional support. Their algae omega-3 products are in the polar lipid form, delivering superior absorption over traditional omega-3 sources including fish or krill. Their algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! Go here and use code TINA10 at checkout to save 10%. You can add it on top of their special New Year's offer for a total savings of 37%! Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. One of the best things we can do for the environment is to be thoughtful with our purchases and buy durable, long-lasting items, instead of cheap ones that will wear out quickly and wind up in the landfill. Tracksmith's clothes will last for years and still be in the same condition as when you bought them. Tina has had the same Brighton Base Layer since 2018! It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts , the Indigenous-led nonprofit founded by Jordan Marie Daniels. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Allie! We look forward to hearing your thoughts on the show.

Jan 13, 2023

Ultrarunner Jacky Hunt-Broersma ran 104 consecutive marathons in the same number of days. That feat got her into the Guinness Book of World Records, but seeing her name in the record book wasn't her motivation. Jacky lost her leg to cancer when she was 26 years old, and she wanted to make a difference for other amputees. She did just that, raising almost $200,000 to benefit amputee blade runners, and inspiring not only athletes who look different, but everyone who sees her and is motivated to not give up, and to keep going forward. For complete show notes and links, visit our website at runningforreal.com/episode333. Thank you to Oladance, Allbirds, and Athletic Greens for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Dasher is not only a running shoe, it's perfect for daily wear. For water repellent shoes, look no further than the Mizzle series. Allbirds has also introduced plant leather shoes, the Plant Pacers . You can see their complete collection here . AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Jacky! We look forward to hearing your thoughts on the show.

Jan 6, 2023

Lauren Fleshman is one of the most decorated American distance runners of all time, brand strategy advisor for Oiselle, and co-founder of Picky Bars. She's also a writer whose work has appeared in The New York Times and Runner's World. Her personal experience as a college and professional athlete and her empathy for other female runners led to her writing her soon-to-be released book, Good for a Girl. It's part memoir and part manifesto, calling for reform in a sports system that is failing female-bodied athletes. For complete show notes and links, visit our website at runningforreal.com/episode332. Thank you to Oladance, Athletic Greens, and Tracksmith for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You'll love Oladance for yourself, and they make a perfect gift. You can go here and use code TINA to save 20% on your order! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. One of the best things we can do for the environment is to be thoughtful with our purchases and buy durable, long-lasting items, instead of cheap ones that will wear out quickly and wind up in the landfill. Tracksmith's clothes will last for years and still be in the same condition as when you bought them. Tina has had the same Brighton Base Layer since 2018! It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts , the Indigenous-led nonprofit founded by Jordan Marie Daniels. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Lauren! We look forward to hearing your thoughts on the show.

Jan 2, 2023

Join Tina for her final Together Run of 2022 to reflect on the year. Tina takes runners through a nature check in, internal and external check in, and mental health check in, before having a conversation about 2022. Tina invites runners to think about their answers to the reflection questions. She gives time to think and reflect, and this run will feel as though you are sharing this moment together. Come join! Check out Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) Oladance headphones (get 20% off with code TINA) Athletic Greens (get a 1 year free supply vitamin D3+K2) Gu x Terracycle program Running For Real gift guide Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Dec 30, 2022

Tina reflects on what we did at Running for Real in 2022, and shares some of our exciting plans for 2023. We've had a growing focus on environmental action, which we'll continue to pursue. We're launching a terrific online resource, "RED-S: Realize, Reflect, Recover" to help anyone affected by Relative Energy Deficiency in Sport, from beginner runners to elite athletes. And of course we've welcomed amazing, inspiring guests to the podcast, and look forward to introducing our audience to many more. There's a lot to look back on and forward to! For complete show notes and links, visit our website at runningforreal.com/episode331. Thank you to Oladance, Athletic Greens, and Allbirds for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You'll love Oladance for yourself, and they make a perfect gift. You can go here and use code TINA to save 20% on your order! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. One of the best things we can do for the environment is to be thoughtful with our purchases and buy durable, long-lasting items, instead of cheap ones that will wear out quickly and wind up in the landfill. Tracksmith's clothes will last for years and still be in the same condition as when you bought them. Tina has had the same Brighton Base Layer since 2018! It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts , the Indigenous-led nonprofit founded by Jordan Marie Daniels. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. We look forward to hearing your thoughts on the show.

Dec 23, 2022

Many listeners will recognize themselves in Brodie Sharpe's analyses of injured runners. As a runner himself, he relates to the ways that runners' personalities can contribute to injury. As a physiotherapist, he uses that understanding to inform his holistic approach to helping them recover. If you're a runner who tends to get injured, this episode is definitely for you. Brodie is the host of the Run Smarter podcast, founder and CEO of the Run Smarter series, and author of Run Smarter: Evidence-Based Guidance to Help You Survive & Thrive as a Runner. For complete show notes and links, visit our website at runningforreal.com/episode330. Thank you to Oladance, Athletic Greens, and Allbirds for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You'll love Oladance for yourself, and they make a perfect gift. You can go here and use code TINA to save 20% on your order! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Allbirds' performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Flyer isn't Allbirds' only great shoe. The Tree Dasher is not only a running shoe, it's perfect for daily wear. For water repellent shoes, look no further than the Mizzle series. Allbirds has also introduced plant leather shoes, the Plant Pacers . You can see their complete collection here . Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Brodie. We look forward to hearing your thoughts on the show.

Dec 22, 2022

Not sure whether a Together Run is for you? Come join Tina and find out that it probably is! In a world full of busy and stressful moments, these runs slow things down, and will really make you feel like you are running side by side with Tina. Through meditative elements of running like nature check ins, body scans, senses check ins, and a mental health check in, Tina will connect your body and mind before going into a conversation. Give it a try! Check out Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) Oladance headphones (get 20% off with code TINA) Athletic Greens (get a 1 year free supply vitamin D3+K2) Gu x Terracycle program Running For Real gift guide Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts. Check out this episode!

Dec 16, 2022

You may have seen India Cook's "Miles from India" videos on YouTube, or listened to her podcast with Tommy Mitchell, The Run Duo. You may have heard her as you toed the line at a race and as you crossed the finish line, or even been coached by her! India uses all of those platforms to make the running space more diverse, inclusive and welcoming to all runners. For complete show notes and links, visit our website at runningforreal.com/episode329. Thank you to Oladance, Tracksmith, and Athletic Greens for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! You'll love Oladance for yourself, and they make a perfect gift. You can go here and use code TINA to save 20% on your order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. When gifting the runners in your life or yourself this season, comfort and durability are paramount. Enter Tina's favorite, the Brighton Base Layer. It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to India. We look forward to hearing your thoughts on the show.

Dec 9, 2022

Nick Cutsumpas admits that going for a run with him can be "a hassle" because he'll stop to take pictures of plants. That just comes with the territory when your running companion is "Farmer Nick," host of Netflix's Instant Dream Home. An urban gardener and landscape designer, Nick believes that the more you're connected to nature, the more likely you are to act with its best interest in mind. His new book, Plant Coach: The Beginner's Guide to Caring for Plants and the Planet , revolves around the idea that plants are stepping stones towards sustainability, the botanical bridge that will allow you to connect differently with nature. For complete show notes and links, visit our website at runningforreal.com/episode328. Thank you to Oladance, Allbirds, and Athletic Greens for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! You'll love Oladance for yourself, and they make a perfect gift. You can go here and use code TINA to save 20% on your order! Allbirds' performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable. Its high-performance midsole is big on cushion and energy return, making long runs easier on your body. The external heel counter and flared, geometric midsole help keep your stride steady, and the lightweight, breathable eucalyptus fiber upper provides next-level comfort. Tina does all of her long runs in them, and has run three marathons in them. Plus, the Tree Flyer has a carbon footprint of only 8.09 kg CO2e, so it's not only good for your running, but good for the planet too. You can see Allbirds' complete collection here . AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Nick. We look forward to hearing your thoughts on the show.

Dec 5, 2022

Come join Tina for a early morning Together Run from St Louis, where she takes runners through the usual meditative, grounding exercises- nature check in, body scan, senses check in, mental health check in, and updates, before diving into her last week. What was it like taking photos for the cover of Becoming A Sustainable Runner ( coming out August 2023) and what is The Running Event, Tina will explain all. Check out Athletic Greens (get a 1 year free supply vitamin D3+K2) Gu x Terracycle program Running For Real gift guide Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Dec 2, 2022

Chris Mosier is the first trans athlete to compete for Team USA, first trans man to represent the United States in international competition, and first trans athlete to qualify for the Olympic Trials in any sport in a category different than their sex assigned at birth. He's been hailed by the BBC as "the man who changed the Olympics," credited for the International Olympic Committee's policy change for trans athletes. In light of the recent tragedy at Club Q in Colorado Springs, we felt that this was an appropriate time to reshare this episode, which was initially released in February, 2021. For complete show notes and links, visit our website at runningforreal.com/chris-mosier-2. Thank you to Patreon, Athletic Greens, and Allbirds for sponsoring this episode. Come join us on Patreon! Do you enjoy Together Runs ? Then you won't want to miss our bi-weekly Travel Together Run episodes, available only through Patreon! They'll give you an immersive experience of exciting locations, along with workouts and long runs. Southern California, Chicago, and Lake Tahoe are up first. We'll have conversations about those runs, discussing your answers to Tina's questions and talking about your thoughts. Other benefits include monthly Q&A Zoom chats with Tina and other Patreon members, the opportunity to ask questions of upcoming guests, and blog posts on topics of your choice. Go here to check out the different levels - we'd love to see you there! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Allbirds' performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable. Its high-performance midsole is big on cushion and energy return, making long runs easier on your body. The external heel counter and flared, geometric midsole help keep your stride steady, and the lightweight, breathable eucalyptus fiber upper provides next-level comfort. Plus, the Tree Flyer has a carbon footprint of only 8.09 kg CO2e, so it's not only good for your running, but good for the planet too. For women, be sure to check out their Performance Sports Bra - it's comfortable enough to wear all day, but still provides plenty of support! You can see Allbirds' complete collection here . Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Chris. We look forward to hearing your thoughts on the show.

Nov 25, 2022

Knox Robinson is a writer, running coach, founder of the Black Roses NYC run crew, and was Tina's co-host on the Running Realized podcast. In this wide-ranging interview, he shares his insights on summiting Mount Kilimanjaro, Fela Kuti, coaching, Ryan Hall, and Eric Clapton, with excursions into Buddhist philosophy. For complete show notes and links, visit our website at runningforreal.com/episode326. Thank you to Patreon, Tracksmith, and Athletic Greens for sponsoring this episode. Come join us on Patreon! Do you enjoy Together Runs ? Then you won't want to miss our bi-weekly Travel Together Run episodes, available only through Patreon! They'll give you an immersive experience of exciting locations, along with workouts and long runs. Southern California and Chicago are up first. We'll have conversations about those runs, discussing your answers to Tina's questions and talking about your thoughts. Other benefits include monthly Q&A Zoom chats with Tina and other Patreon members, the opportunity to ask questions of upcoming guests, and blog posts on topics of your choice. Go here to check out the different levels - we'd love to see you there! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. This Thanksgiving weekend, you can go here and use code Gravy20 for 20% off all apparel and accessories. Act now; this offer expires November 28th! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Knox. We look forward to hearing your thoughts on the show.

Nov 21, 2022

Nov 18, 2022

Thirteen years ago, Christopher McDougall's best-selling book, Born to Run , introduced the world to the Tarahumara tribe and created an intense interest in minimalist running. In it, Chris described his own journey from chronically injured runner to running 50 miles through Mexico's Copper Canyon. He was guided by coach Eric Orton, without whom, he says, there would have been "no Born to Run. I would not have run; I would not be running today." Chris and Eric have teamed up again to write Born to Run 2: The Ultimate Training Guide, with the goal of bringing more joy into running. For complete show notes and links, visit our website at runningforreal.com/episode325. Thank you to Patreon, Allbirds, and Athletic Greens,for sponsoring this episode. Come join us on Patreon! Do you enjoy Together Runs ? Then you won't want to miss our bi-weekly Travel Together Run episodes, available only through Patreon! They'll give you an immersive experience of exciting locations, along with workouts and long runs. Southern California and Chicago are up first. We'll have conversations about those runs, discussing your answers to Tina's questions and talking about your thoughts. Other benefits include monthly Q&A Zoom chats with Tina and other Patreon members, the opportunity to ask questions of upcoming guests, and blog posts on topics of your choice. Go here to check out the different levels - we'd love to see you there! Allbirds' performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable. Its high-performance midsole is big on cushion and energy return, making long runs easier on your body. The external heel counter and flared, geometric midsole help keep your stride steady, and the lightweight, breathable eucalyptus fiber upper provides next-level comfort. Plus, the Tree Flyer has a carbon footprint of only 8.09 kg CO2e, so it's not only good for your running, but good for the planet too. For women, be sure to check out their Performance Sports Bra - it's comfortable enough to wear all day, but still provides plenty of support! You can see Allbirds' complete collection here . AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Chris and Eric. We look forward to hearing your thoughts on the show.

Nov 16, 2022

Tina answers listeners' running-related questions every week on "Weekly Strides." In this episode, she answers the question, "How do I know I'm ready for a marathon?" Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Nov 11, 2022

In 2018, Canyon Woodward teamed up with his friend and fellow climate activist, Chloe Maxmin, to manage her campaign running for the Maine House of Representatives. She became the first Democrat to ever represent her district. Two years later, he organized her state senate run, which saw her become the youngest female state senator in Maine's history. A champion ultra runner, Canyon sees parallels between trail running and the campaign trail. Running also gives him a respite from the demands of politics, whether he's on the old logging paths of his native North Carolina or competing in the UTMB. For complete show notes and links, visit our website at runningforreal.com/episode324. Thank you to Patreon, Athletic Greens, and Tracksmith for sponsoring this episode. Come join us on Patreon! Do you enjoy Together Runs ? Then you won't want to miss our bi-weekly Travel Together Run episodes, available only through Patreon! They'll give you an immersive experience of exciting locations, along with workouts and long runs. Southern California and a run along the Chicago lakefront with Lindsey Hein are up first. We'll have conversations about those runs, discussing your answers to Tina's questions and talking about your thoughts. Other benefits include monthly Q&A Zoom chats with Tina and other Patreon members, the opportunity to ask questions of upcoming guests, and blog posts on topics of your choice. Go here to check out the different levels - we'd love to see you there! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level. Now, they're doing the same with footwear. The Eliot Runner was developed to meet the rigorous demands of committed runners, providing the perfect balance of cushioning and responsiveness with classic Tracksmith style. A limited run will be available in December. You can see it here and reserve your spot in line today. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Canyon. We look forward to hearing your thoughts on the show.

Nov 9, 2022

Tina answers listeners' running-related questions every week on "Weekly Strides." In this episode, she answers the question, "How has running helped your sustainability journey? Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Nov 7, 2022

Join Tina and hundreds of other runners for the Tracksmith shakeout in Brooklyn the day before the 2022 New York City Marathon. Tina interviews runners and asks them to share a little about their journey as they run through the streets of Brooklyn with excitement and energy. Get as close as you can to running in the city the day before the biggest race in the world! Tina mentioned Tracksmith (use code TINA15 for 5% of your order to go to Runners For Public Lands and get free shipping!) Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts. Check out this episode!

Nov 2, 2022

Why do I find taking a rest day or periodization week so difficult? Are there any mental tricks to overcome this struggle with resting? Oooh, I hear you with this one. Not so much nowadays, but in my past, taking a day off was much harder than pushing through and adding another training day. We are so used to the grind, to hustling. After all, that's what the very best athletes tell us, right? That they are gritty, they work the hardest, and they are willing to go deep into the hurt cave. I know it, as I told myself those things and did those things too. But here is the part they don't say, that I couldn't say; they struggle with days off too. When the Olympics, world championships or marathon major is done, often they feel empty, alone, and question their identity. Without the grind of pushing towards that goal, who are they? So to answer your question, why do you find it so difficult, I ask you what it is you get from running. Is your identity so wrapped up in it that even a rest day or a few easy days send you into a panic that you are losing fitness? That you are going to be "slow" (remember, slow is relative; stop comparing yourself to elites, slow for you), or that you won't know what to talk about with family and friends who know to talk to you about running as that's what you love to do? There are no mental tricks for this, because the only way to really work through it is to loosen your grip on running and what it means to you. I am not saying, "Don't go for a goal" or "Don't push yourself to see what you are capable of," that is beautiful and I think good for us all in this world of comfort. But I suspect you are very tied to the outcomes of your training in terms of performance or in terms of your body and what it looks like, over what it has already accomplished. If you want mental tricks of what to work on, it is likely going to be to dig into why it makes you uncomfortable (through a journal, meditation, or just being still); what is it that you think you will lose by taking a day off? The running answer will come first, but dig deeper; what is it about YOU that makes taking your foot off the gas (likely in other areas of life too) so hard? For me, it was once I was able to realize that missing a few runs wouldn't do much harm, but also that I was still a valid human being, even if I didn't reach my running goals (or any other goals, for that matter). Not the answer you wanted to hear, but it's likely a case of mental health and by working on that, either with a therapist or on your own, you will find those "mental tricks." Just maybe not in the way you expected ;) Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Oct 28, 2022

This week's episode is a little different. It's been a while since Tina has given an update on what's happening at Running for Real, so today she shares what she's been doing lately and some thoughts about the future. She's mentioned that she's been feeling a little lost recently, not knowing what direction to go in. A few weeks ago, though, her purpose and her role became "crystal clear." For complete show notes and links, visit our website at runningforreal.com/episode323. Thank you to Patreon, Tracksmith, and Athletic Greens for sponsoring this episode. Come join us on Patreon! Do you enjoy Together Runs ? Then you won't want to miss our bi-weekly Travel Together Run episodes, available only through Patreon! They'll give you an immersive experience of exciting locations, along with workouts and long runs. Southern California and a run along the Chicago lakefront with Lindsey Hein are up first. We'll have conversations about those runs, discussing your answers to Tina's questions and talking about your thoughts. Other benefits include monthly Q&A Zoom chats with Tina and other Patreon members, the opportunity to ask questions of upcoming guests, and blog posts on topics of your choice. Go here to check out the different levels - we'd love to see you there! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level. Now, they're doing the same with footwear. The Eliot Runner was developed to meet the rigorous demands of committed runners, providing the perfect balance of cushioning and responsiveness with classic Tracksmith style. A limited run will be available in November. You can see it here and reserve your spot in line today. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. We look forward to hearing your thoughts on the show.

Oct 26, 2022

What are "Together Runs"? Can I use them for races? This is one of those moments I wish that I were more concise, but let me do my best. The basic idea of a Together Run is that I take a small microphone with me on my run, and talk into it. First we start out with some meditative/grounding elements, such as touching an element of nature, completing a body scan, checking in with our five primary senses, and giving ourselves time to process the question, "How are you, really?" It's a mental health check-in. After that, we have a conversation. I say "we," because it really will feel like you and I are side by side running together. I do not filter what I say and do not plan it ahead of time; I just let my thoughts flow as they come to me naturally, and give spaces for you to share what's going on in your life. If you haven't already tried it, I hope you will. Can you use them for races? Yes, I guess you could. They might be a little bit on the relaxed side for a race, especially if you are going for a goal or wanting to push yourself hard in a race, but stay tuned, we may have something coming for that in future ;) That said, I did record myself in one race, the GO! St Louis Half Marathon, so you could join me for that if you're racing. Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Oct 24, 2022

Join Tina for a run in San Francisco, next to the Golden Gate Bridge as she interviews people from the running community to share their stories. The run begins with Tina hosting a group body scan for this Allbirds x Hellabae Running event to celebrate the launch of the Silver Fern Tree Flyers . Then the group goes for a run starting at the Tunnel Tops. Hear from people who have battled cancer, worked through setbacks in confidence and belief, and come back to running for the first time in years. If you have struggled with motivation lately, this one will inspire you to find a group and get back out there. Tina mentioned Hellabae Running Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts. Check out this episode!

Oct 21, 2022

Michael Wardian set out from San Francisco with the intention of running across the United States in 75 days. He covered the 3,234 miles, spanning 13 states and with 132,000 feet in elevation change, in only 62 days. In the process, he raised over $120,000 for World Vision's clean water initiatives, changing the lives of thousands of people. In November, he'll be running the New York City Marathon as a guide, because, he says, "For me, one of the best things is crossing the finish line, but doing that helping somebody else is even better." For complete show notes and links, visit our website at runningforreal.com/episode322. Thank you to Patreon, Allbirds, and Athletic Greens for sponsoring this episode. Come join us on Patreon! Do you enjoy Together Runs ? Then you won't want to miss our bi-weekly Travel Together Run episodes, available only through Patreon! They'll give you an immersive experience of exciting locations, along with workouts and long runs. Southern California and a run along the Chicago lakefront with Lindsey Hein are up first. We'll have conversations about those runs, discussing your answers to Tina's questions and talking about your thoughts. Other benefits include monthly Q&A Zoom chats with Tina and other Patreon members, the opportunity to ask questions of upcoming guests, and blog posts on topics of your choice. Go here to check out the different levels - we'd love to see you there! Allbirds' performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable. Its high-performance midsole is big on cushion and energy return, making long runs easier on your body. The external heel counter and flared, geometric midsole help keep your stride steady, and the lightweight, breathable eucalyptus fiber upper provides next-level comfort. Plus, the Tree Flyer has a carbon footprint of only 8.09 kg CO2e, so it's not only good for your running, but good for the planet too. For women, be sure to check out their Performance Sports Bra - it's comfortable enough to wear all day, but still provides plenty of support! You can see Allbirds' complete collection here . AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Michael. We look forward to hearing your thoughts on the show.

Oct 19, 2022

What are some of the negative side effects of Vitamin D deficiency? Oooh, that's an interesting question, and one that I have been interested in for years, long before my relationship with Athletic Greens began and long before Athletic Greens began that special offer of a one year free supply of Vitamin D and K2 for my friends (quick side note, that combination of D3+K2 is a powerful combination and helps maximize efficiency). We need Vitamin D for healthy bones as our bodies can only absorb calcium when there is Vitamin D also present in our bodies. So a negative side effect would be that we are putting our bone density at risk by not giving our bodies the opportunity to be able to absorb calcium. Especially if there is a chance that RED-S (Relative Energy Deficiency in Sport) is present, we are putting our bones under a lot of stress. Beyond that, Vitamin D helps support our immune system, which helps us fight off sickness and be able to handle our training better. While I don't have any science to back it up, a lot of runner friends I know who have been feeling extreme fatigue and struggling in workouts have ended up getting bloodwork done and found they had low Vitamin D levels. All of those things sound important enough to me to prioritize it! In the summer, we can get it easier from the sun, but in the winter months, we may need a supplement to support us (which again, is why I love that AG1 Vit D+K2 which is in an olive oil blend, so it absorbs easily). Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Oct 17, 2022

A Note from Tina about Together Runs and their future. Check out Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) NYC marathon? Let Tina know! Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Oct 14, 2022

Registrations for road races have declined since the pandemic. The number of people describing themselves as "burned out" has increased. Is there a connection? Why are so many of us experiencing burnout, and what can we do about it? Rachel Gersten, co-founder of Viva Mental Health and Wellness, shares her thoughts and advice. For complete show notes and links, visit our website at runningforreal.com/episode321. Thank you to Patreon, Athletic Greens, and Tracksmith for sponsoring this episode. Come join us on Patreon! Do you enjoy Together Runs ? Then you won't want to miss our bi-weekly Travel Together Run episodes, available only through Patreon! They'll give you an immersive experience of exciting locations, along with workouts and long runs. Marina del Rey and Santa Monica/Venice Beach are up first. We'll have conversations about those runs, discussing your answers to Tina's questions and talking about your thoughts. Other benefits include monthly Q&A Zoom chats with Tina and other Patreon members, the opportunity to ask questions of upcoming guests, and blog posts on topics of your choice. Go here to check out the different levels - we'd love to see you there! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level. Now, they're doing the same with footwear. The Eliot Runner was developed to meet the rigorous demands of committed runners, providing the perfect balance of cushioning and responsiveness with classic Tracksmith style. A limited run will be available in November. You can see it here and reserve your spot in line today. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Rachel. We look forward to hearing your thoughts on the show.

Oct 12, 2022

What makes a "good" runner? Ooof! Well, that is quite the question! I believe we each have a different answer for that one. One of the beautiful things about running is that there are so many reasons people run, and our answers may change over time, which I think is wonderful. If you asked me what a "good" runner was five years ago, I would have told you something along the lines of, someone who competes at the local level and finishes in the top third of their field. Now? I believe what makes someone a good runner is that they love what they do. It is not about where anyone finishes; I think the real challenge, and the real beauty that comes from our sport, is when we are able to hold on to that joy of being able to run because we want to, because we love it, and because it makes us a better person. It is easy to slip into complacency and take each run for granted, but what makes someone good is that they recognize and appreciate what a gift each and every run is. That could be a world class athlete who sees the Olympics as an opportunity to enjoy themselves or it could be the person who finishes last in a local parkrun. I love that about our sport! Does that definition make me a good runner? Sometimes? Working on it? ;) Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Oct 10, 2022

Join Tina and Tracksmith along with cohosts Tommie Runz, Alexandria Will, and Mario Fraioli for a shakeout along the lakefront the day before the Chicago Marathon. Tina begins with introducing the three cohosts, and asks them to help take us through a senses check-in. Then the four lead off the 250+ people shakeout run, where Tina interviews multiple runners who have journeys and stories of courage and strength to share with the running community. This shakeout is energetic and connective; come join us! Tina mentioned Tommie Runz Alexandria Will Mario Fraioli Tracksmith Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Oct 7, 2022

Dustin Martin is the executive director of Wings of America , an organization that empowers Native American youth and their families through running. Native American runners are some of the best the world has ever seen, and Wings wants to continue that legacy. They introduce elementary and middle school youth to the physical, mental, and spiritual benefits of running and help enable them to compete in high school and beyond. Whether at local races, fitness camps, or national level track meets, Wings creates community around running for Native people in a positive way. Photo credit: Benjamin Weingart For complete show notes and links, visit our website at runningforreal.com/episode320. Thank you to Patreon, Athletic Greens, and Allbirds for sponsoring this episode. Come join us on Patreon! Do you enjoy Together Runs ? Then you won't want to miss our bi-weekly Travel Together Run episodes, available only through Patreon! They'll give you an immersive experience of exciting locations, along with workouts and long runs. Marina del Rey and Santa Monica/Venice Beach are up first. We'll have conversations about those runs, discussing your answers to Tina's questions and talking about your thoughts. Other benefits include monthly Q&A Zoom chats with Tina and other Patreon members, the opportunity to ask questions of upcoming guests, and blog posts on topics of your choice. Go here to check out the different levels - we'd love to see you there! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Allbirds' performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable. Its high-performance midsole is big on cushion and energy return, making long runs easier on your body. The external heel counter and flared, geometric midsole help keep your stride steady, and the lightweight, breathable eucalyptus fiber upper provides next-level comfort. Plus, the Tree Flyer has a carbon footprint of only 8.09 kg CO2e, so it's not only good for your running, but good for the planet too. For women, be sure to check out their Performance Sports Bra - it's comfortable enough to wear all day, but still provides plenty of support! You can see Allbirds' complete collection here . Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Dustin. We look forward to hearing your thoughts on the show.

Oct 5, 2022

Is it safe to run during pregnancy? Should I start running in my third trimester if I haven't been running up to this point? I can't answer that question fully for you. And I know you're going to roll your eyes, it's the last answer you want to hear, but I'm going to revert to what you knew I might say, which is ask your doctor about your specific situation. BUT, or AND, to give you my best suggestion on what I would do, I would need to know a few things. Primarily why you have not been running up to this point. If it was something that stopped you running, I would ask you why it's okay now and if it is really worth it at this point when your body has been responding better to something else or at least been getting by with something else. Generally, yes, it is safe to run during pregnancy, and I likely have answers to all your questions about running in pregnancy and during the postpartum period in a few different places. I created an audio series that has interviews with experts that will give you all those answers; you can find that here. I also created a written pregnancy and postpartum guide with everything I have learned since having my two daughters. I asked multiple experts to answer each question I had in this guide, so it is very extensive. You can find that here . I would check those out first, and again, check in with your doctor or healthcare provider to discuss whether it is okay for you. Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Oct 3, 2022

Together Runs are a way for us to connect as a community and go for a run together. It is part meditation, part run, part groundedness and quiet, part conversation. We go through a nature check in, body scan, senses check in, mental health check in, and chat about updates for the week. This sounds like a strange concept, but if you miss running with others, this is a really special way of doing it. Questions asked to you: How are you really? Do you ever get stuck in a comfortable running loop or route? What has happened with you recently? Are you running Chicago and / or NYC? Email Tina for info on meetups Check out Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) Weekly Strides Episode 10:Has the Pandemic Helped You Discover More Benefits to Your Running? Running Chicago Marathon? NYC marathon? Live in San Fransisco? Let Tina know! Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 30, 2022

Fell running champion Jasmin Paris is the overall record holder for the Spine Race, a grueling 268-mile ultramarathon along the Pennine Way. This year she completed three loops of the world's toughest ultra, the Barkley Marathons, the first woman to do so in nine years. Rather than a corporate sponsor, she runs to represent Green Runners, an environmental group which she co-founded. For complete show notes and links, visit our website at runningforreal.com/episode319. Thank you to Athletic Greens, Tracksmith, and Running for Real for sponsoring this episode. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Go here to get five free travel packs and a free one year's supply of vitamin D3+K2 with your subscription. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! Running for Real updates: Together Runs are for those times when you're running by yourself but you don't want to feel alone. Tina will accompany you all along the way, sharing conversation, mindfulness practices, and helpful tips - you may not actually have company on the run, but you'll feel as though you do. Together Run podcast episodes come out on Mondays, and be sure to check out our short Weekly Strides episodes every Wednesday! The easiest way to keep up with everything going on at Running for Real is by subscribing to our newsletter , which comes out every Monday. No spam, we promise! If you're in recovery from amenorrhea or RED-S, we'd love to talk with you about a project that we're very excited about. Please reach out to Tina on any of the social media platforms or to Sally at sally@runningforreal.com, so we can tell you more about it! And finally, if you're running the Chicago Marathon or the New York City Marathon, let us know! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Jasmin. We look forward to hearing your thoughts on the show.

Sep 28, 2022

Has the pandemic helped you discover more benefits to your running? Hmmm. Yes, but for me, I am not sure it is necessarily pandemic-related, but instead just general growth and maturity. That said, without the pandemic, I would likely not have created Together Runs, which yes, have been very popular, but have also been a gift to me to feel more connected to other runners. I love seeing where you are when you're running, those of you who send me your images, and what you look like when you're running. It really makes me feel that I can imagine you there and envision you there. So I feel that even when I'm training alone, I'm surrounded by other people. So that has definitely been an unexpected benefit that I feel the community even more, even though I run on my own almost every day. As for other benefits, mostly what comes to mind is just how much I love being around other runners. More than that, I mean the connection with genuinely good, loving people who make this world better, but just happen to be runners. I love the way running weaves throughout all of our lives and often becomes the analogy for many things, but it's not all of who we are. I'm not sure I would have realized how much those people meant to me without the pandemic. The pandemic also gave me the idea for Running Realized , which went on to be one of the most powerful projects I have worked on. While we are not ready for another season yet (there are a lot of factors making that tough right now), it was truly life changing and helped me see that I could be a part of changing the world for the better, and opening up the eyes of others who genuinely wanted to do better and do something. Finally, the pandemic made all races disappear for a while and at least be different for a while after that, which allowed me to continue down my path of discovering what running really means to me when I'm not competing. So I guess yes, it has benefited my running and yes, I suppose the answer to the original question is a big "yes," when I said in fact it was a "no" at the beginning. If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Sep 26, 2022

Begin Together Run 64 as we always do with a nature check in, body scan, senses check in, and mental health check in. Then we have a conversation about changes within Together Runs (and exciting new versions coming in the future), as well as sharing what listeners might see on the outside vs. what is going on behind the scenes. Join us for Together Run 64. Remember to share on social media and let others know about what you are loving in these together runs. Check out Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) Weekly Strides Episode 9: What Should I Do If I Think I Have an Injury and How Can I Prevent Reinjury? Running Chicago Marathon? NYC marathon? Live in San Fransisco? Let Tina know! Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability You can leave a review on iTunes. We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 23, 2022

Warrick Wood's son, Frankie, passed away from brain cancer when he was just three years old. Nothing can take away the pain of that loss, but running and what he's learned as a sports psychologist have helped Warrick to deal with his grief. He shares his experience in the hope that it will help not only those who have lost a loved one, but also the friends and family who want to support them, but may not know how to do so. He and his wife have also established a charity, Frankie to the Rescue , to support families who have a child with a terminal illness. For complete show notes and links, visit our website at runningforreal.com/episode318. Thank you to Allbirds and Running for Real for sponsoring this episode. Allbirds' performance running shoe, the Tree Flyer , is lightweight, super springy, and wildly comfortable. Its high-performance midsole is big on cushion and energy return, making long runs easier on your body. The external heel counter and flared, geometric midsole help keep your stride steady, and the lightweight, breathable eucalyptus fiber upper provides next-level comfort. Plus the Tree Flyer has a carbon footprint of only 8.09 kg CO2e, so it's not only good for your running, but good for the planet too. You can see Allbirds' complete collection here . Running for Real updates: If you're in recovery from amenorrhea or RED-S, we'd love to talk with you about a project that we're very excited about. Please reach out to Tina on any of the social media platforms or email Sally at sally@runningforreal.com, so we can tell you more about it! And if you're running the Chicago Marathon or the New York City Marathon, please let us know! In addition to these regular Friday episodes, we have two other podcasts for you to check out, if you don't listen already. Weekly Strides come out every Wednesday - they're short episodes, usually less than 10 minutes long, where Tina answers your questions. If you have a question for her, you can email Kat at kat@runningforreal.com and she'll pass it along to Tina. On Mondays, we have Together Runs , which Juno Rinaldi talked about last Friday. Give one a try on your next run! The easiest way to keep up with everything going on at Running for Real is by subscribing to our newsletter , which comes out every Monday. No spam, we promise! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Warrick. We look forward to hearing your thoughts on the show.

Sep 21, 2022

For this special edition of Together Runs, join Tina and a group of friends for a run around Venice Beach, California. While this is an Allbirds event that it may feel you need to be at, Tina is constantly finding ways to bring in listeners at home. We do our usual body scan, senses check ins, and conversation, but this run is a little more upbeat than usual. Hear inspiring stories from previous podcast guests like Jordan Marie Daniel and Natalie Mitchell, and new friends met on that day. Check out Allbirds Weekly Strides Episode 8: What Should I Do If I Think I Have an Injury and How Can I Prevent Reinjury? Running Chicago Marathon? NYC marathon? Live in LA? Let Tina know! Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 21, 2022

What steps should I take if I think I have an injury, and how can I prevent reinjuring myself? That is a difficult one without knowing what the injury is and what your definition of injury is. During my training I would have many instances where I would have a pain, spiral into a world of panic that my season was done with, and then a few days later the pain would miraculously have disappeared. There are other pains that we deal with for a while as it progresses slowly from discomfort, to a little pain, to a good amount, to suddenly too much to bear, in which case you will likely be in a very different situation. The best advice I have is that if something hurts all of a sudden while running and is enough to make you limp or change your running form at all, or if it hurts the rest of the day after running, take three days off immediately. It can be hard to be in those three days and wonder if you are wasting your fitness when maybe it would go away on its own, but in my experience it has always been better to play it cautious than add that extra three days of impact that makes it worse. If it feels better after a day, resist the urge to jump back in; stick with the three days. If it still hurts beyond the three days, go see a medical professional. Resist (as much as you possibly can!) the urge to ask Dr Google, as it will tell you you have 736 different injuries depending on which dark hole you end up going down ;). If seeing a physiotherapist, physical trainer or athletic trainer, or chiropractor is not possible, go see your general practitioner to get advice from them. As for how to prevent reinjury, injuries are a part of running life; that is just a reality for us. However, you can give yourself the best opportunity to avoid them by first listening to that little voice in your head that says "Maybe I should stop" or "I'm too tired today" or "This doesn't feel right." We have been trained to push through that voice and listen to the critical one that tells us we are lazy or we are a failure if we don't get it done. Most injuries are because of overdoing it in the combination of stressors that we have in our life. The second thing I would add is to go find a strength coach to figure out where your weaknesses are, especially the one that has led to this injury. Even if you have a pain in your foot, the issue is not necessarily in your foot or even your leg, it could be overcompensation from your hips or glutes or even your back. A good strength coach will be able to look at the body as a whole and figure it out. Here are a few experts I recommend reaching out to if you live near them. If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Sep 16, 2022

Actress, writer, and producer Juno Rinaldi gets her most creative ideas when she's running. A self-described "leaper," she never hesitates to try new things. She's one of the stars of the hit Canadian comedy, "Workin' Moms," on Netflix, and her web series, "My Special Guest , " began its second season this week. For complete show notes and links, visit our website at runningforreal.com/episode317. Thank you to Athletic Greens, Tracksmith, and the Running for Real for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! Running for Real updates: If you're in recovery from amenorrhea or RED-S, we'd love to talk with you about a project that we're very excited about. Please reach out to Tina on any of the social media platforms or to Sally at sally@runningforreal.com, so we can tell you more about it! Besides these regular Friday episodes, be sure to check out our short Weekly Strides episodes on Wednesdays, or join Tina for a Together Run on Mondays. Speaking of Together Runs, if you're running the Chicago Marathon or the New York City Marathon, or if you'll be in the L.A./Venice Beach area this weekend, let us know! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Juno. We look forward to hearing your thoughts on the show.

Sep 14, 2022

What should I look for in a running watch? Can I be cheeky? What do you want out of a running watch? If you are like me, you just want the basics. All those extra features are cool, but I can't really be bothered to read up on how to use them. Laziness, sure, but I also enjoy the fact that I'm keeping things simple. I have two watches that I use, a Coros and a Garmin. I love the Coros (this is not sponsored, by the way!); it has a long battery life, and I think that's probably my favorite feature. Garmin is a traditional option; it's very easy to use and the one I have is solar powered, so that makes me happy. And I also love that I can align that one with the Paceline app so I can get 5% cash back on health and wellness purchases just through doing my runs and going on Garmin. So that's really cool. For me, another important feature is that it loads quickly. When we have limited time to get our run in, the last thing we want to be doing is spending 15 minutes staring at our watch as we wait for it to find satellites; to me, that is important. But beyond that, a lot of watches have cool settings to help with workouts. I have used some of those for my fartlek sessions where you can set the time or distance you want to run for a rep and then the recovery time to match. For me that doesn't always work, as I don't have set times for my recoveries. They are often 30 - 60 seconds, or 90 seconds - 3 minutes, basically until I feel the right amount of recovered. For me, that's typically around two minutes for most things I do, but it's not set, it's kind of when I feel ready to go and I know that's not a very easy answer to transfer to your own life. You have to be able to listen to your body, but unless you're using one of our marathon training plans - we have marathon, half marathon, 5K/10K plans, and a speed training program - you may not have that problem. If you are using our programs , you probably won't be able to use the workout parts of it, because they are going to train you how to listen to your body in the same way that I do. One other feature I would say is important is that it hooks up with Strava easily; that is how most runners track their runs and connect with the community. Both Coros and Garmin make that easy, so I enjoy that. Beyond that, going back to my original throwing-back-the-question-at-you, "What do you want out of a running watch?" You know what features matter to you, so select one that works for you based on that. If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Sep 12, 2022

Together Run 62 and the first since the news of Eliza Fletcher's death rocked the running world. Tina takes us through the usual grounding, meditative elements (which we needed more than ever) before talkign through the realities of being a woman. Herself running in the dark as she recorded this, this was raw and real. Together Run 62 has body scans, senses check in, nature check ins, mental health checks, and conversation about how we move forward. Join us for Together Run 62. Check out Weekly Strides Episode 7: What Are Some Maternity-friendly Training Gear or Clothing Brands? Tina is hosting a group run in LA next Sunday, September 18th at 9am from the Venice Beach Allbirds store, come join! Running Chicago Marathon? NYC marathon? Live in LA? Let Tina know! Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 9, 2022

Sidney Baptista is a coach, leader, and activist, and the founder of PIONEERS Run Crew in Boston. He's also the founder and CEO of PYNRS Performance Streetwear, which was selected to be part of REI's "Navigate" program and won the grand prize at the Black Ambition Gathering on the Vineyard competition this year. Yet despite those successes, as an entrepreneur, he still faces challenges. For complete show notes and links, visit our website at runningforreal.com/episode316. Thank you to Allbirds, Athletic Greens, Together Runs and Weekly Strides for sponsoring this episode. Allbirds' products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website , and be sure to check out their latest running shoe, the Tree Flyer . AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Together Runs give you company on a run, even when you're by yourself. They're for those times when you don't have someone to run with, but you don't want to feel alone. Tina accompanies you all along the way, sharing conversation, mindfulness practices, and helpful tips - it's as close as you can get to running alongside a friend without being next to them in person! Have a question about running? Ever wondered what a Running for Real guest has been up to since you heard them interviewed? Would you like to get to know the Running for Real community better? On Weekly Strides , Tina will answer answer your questions, catch up with previous podcast guests, and chat with members of the #Running4Real Superstars. The episodes are short, fun, and rewarding - the podcast equivalent of runners' strides! Together Runs come out on Monday and Weekly Strides is released on Wednesday. You can find them on your favorite podcast player and on our website . Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Sidney. We look forward to hearing your thoughts on the show.

Sep 7, 2022

What are some maternity-friendly training gear or clothing brands? I tested out a lot of different products, and some of my favorite items are no longer being made, which is such a shame, and I hope that does not represent that brands are moving away from them. Brooks Juno was my favorite bra, but I was told recently they are no longer making it. Molly T. has a really cool bra, which I found wasn't quite tight enough for me, but if you are a little smaller than I was, it might be helpful for you. I also really liked the Lululemon Enlite , which wasn't a nursing bra, but they do have a front zip version , which helps. It was really comfortable when I had big boobs that I wasn't used to. That said, I think Cadenshae is doing a fantastic job with giving women cute clothing that fits well and is functional for life as a pregnant and postpartum woman. I had a lot of their bras and clothing, and I really liked all the items I had. One thing to note though, is that your boobs will change sizes A LOT during pregnancy and postpartum, which is a bit frustrating as you either have to purchase a few in different sizes and just wash the one that is your current size endlessly, or purchase them in one size and wear bras that are not quite right a lot of the time, either too big or too small. During my pregnancies and postpartum periods I went from a 32C all the way up to a 34E (so I needed C, D, DD, E, then back down again). And sometimes I also changed my band size. I would recommend having at least one of the biggest size for those early few weeks post-baby; you will need that support. You can also wear that really big one on top as you start to come down in size, wearing an additional nursing bra underneath. That's how I got some more life out of mine, but the unfortunate reality is that there is a lot of changing sizes and it's going to require multiple sizes. Maybe you could ask a friend to see if they have any to share with you. Then when you're done with them, you can pass them on to a Buy Nothing group, or a friend who might need them. If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Sep 5, 2022

Runners needing something new on their runs, these Together Runs are a way to feel connected with the community, feel like you are running with someone else, while at the same time, having lots of quiet space and down time to ground yourself and ask yourself some grounding questions. Every Together Run includes a nature check in, body check in, senses check in, and mental health check in. Tina leaves space for you to answer each question she asks, and this run, before the sun comes up as Tina ran will set you up for your day. Join us for Together Run 61 (even though Tina says Together Run 63!) Tina mentioned Weekly Strides Episode 6 Running Chicago Marathon? NYC marathon? Live in LA? Let Tina know! Find Tina on Instagram @tinamuir88 and facebook here . Sign up for 100 days of sustainability Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 2, 2022

Chris Koehn has completed 17 marathons, but for many years he viewed running purely as a warm up exercise. Today it's a part of his life, connected to what he calls his "hobbies" of architecture and music. We normally think of the things we like to do as our hobbies, but, he says, "Those are our true passions. And the more we connect with what we most love to do, the more it can lift up our spirit." For complete show notes and links, visit our website at runningforreal.com/episode315. Thank you to Athletic Greens, Tracksmith, and the Running for Real training plans for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! If you've decided it's time to accomplish a new running goal, check out our 100% effort-based training plans. You'll run entirely by feel and if you've never done that before, don't worry; this plan is going to teach you how to trust your body to tell you what it's ready for. It will leave you confident, prepared, and in the best shape of your life. There's a 5k/10k plan, a half marathon plan, a marathon plan, and a one mile/speed segment plan. You can find them all here on our website. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Chris. We look forward to hearing your thoughts on the show.

Aug 31, 2022

What kinds of gym /strength training workouts should I do to support my running? I wish there was a simple answer to this one, but there is not. This is just too complicated to be able to give you any answer at all, and you probably aren't gonna like what I have to say here: Get a strength coach to find out. I know, I know, that's the last thing you wanted me to say, and as much as a certain running publication might try to tell you that there are eight exercises that will support your running and keep you healthy, the reality is, that is just not the case. But wait! Hear me out before you exit out of this page. I know that finding a strength coach can be more of a financial investment than you are able or willing to spend, let alone how overwhelming it can be to find someone who will be good at it. It also potentially requires a gym membership and finding time to go to the gym. I get it, and here is the thing, I struggle with finding the time for it too, or making the time for it. I am gonna be brutally honest here, and this could get me in trouble with the running community, but I will share anyway. Before I do though, if you are someone who has been struggling with injuries, if you are a masters runner, or if you have a goal that is really really important to you, then there is no way around it. You do need a strength coach, someone who is going to show you how to do the exercises correctly and watch you to make sure your technique is correct. With strength training, your form is everything. However, if you are like me right now and running is important to you, but you are willing to take the risk of injury over making time for strength training, you might be okay. But I want you to make sure you have weighed your options there. By not doing strength training correctly, you are at risk of injury. Okay with that? Doing exercises incorrectly may not injure you, but it probably won't help you either. We don't want to develop bad movement habits when our goal is to become better movers (runners). If time is in short supply, doing a longer dynamic warmup is one way to focus on technique in a controlled manner. We are going to be putting out some videos very soon about what that could look like, but for the time being, here are some from maybe 2014. No laughing! It's absolute amateur video quality, but it will help you with that technique side of things. And then for those who are in the stage of needing someone - if you've had recent injuries, if you are a masters runner who knows you need it, or if you have that big goal, here are a few things that will help you find a strength coach. Talking with other runners in your city can be helpful to find a qualified trainer. Additionally, searching for trainers close to where you live and contacting them for a conversation or a free consultation, if they offer that, may be helpful. Lastly, reach out to your chiropractor or physical therapist for a referral. I also like to ask trainers their thoughts on "core" exercises. If they start to talk to you about sit ups or crunches, that is a HUGE red flag to stay away from them. Your core actually includes the full trunk of your body, multiple groups working together as one. A plank is an example of an exercise that brings all those muscles together, as are the other four primary exercises my coach, Drew Watts, recommended as a starting point: split squats, glute bridges, pushups, and rows. While this answer is a little complicated, it really is best to start with adding to your warmup or to your post-run exercises. From there you can find a coach for a few sessions to find out where your weaknesses are or add in more strength training. Makd sure you are not increasing it during your peak running buildups. If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Aug 29, 2022

Together Run Monday, but today I am not running, after falling in the trails a week ago, I have had to rest. I thought about doing a Together Walk, but on this day, it just didn't feel right. Taking us through our check in with nature and body scan, followed by some sharing of inner thoughts. Answering how are you, really, with brutal honesty. Together Runs should be back next week, but hopefully this helps you the next time you feel like you are alone.

Aug 26, 2022

After being diagnosed with terminal cancer, Gil Winch decided that he wanted to run a half marathon and make the biggest social impact that he could. That was over 20 years ago. Today he equates running with "beating cancer and staying alive" and is the founder of CY, a for-profit business that employs people with disabilities and other marginalized populations. He wrote his forthcoming book, "Winning with Underdogs," to share what he's learned about building a more inclusive workplace. For complete show notes and links, visit our website at runningforreal.com/episode314. Thank you to Allbirds, Marathon Training Academy, and the Running for Real training plans for sponsoring this episode. Allbirds' products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website . Runners' World says this about Marathon Training Academy : "If you're training for 26.2, running coach Angie Spencer and her husband, Trevor, have everything you need to reach the finish line. The duo provides plenty of training tips, interviews, and reviews of marathons from around the world. (Angie has run one in every state!) While they don't always bring on guests, runners like Sara Hall, Dathan Ritzenhein, and even actor Sean Astin have all stopped by." To find the podcast just type "marathon training" into Apple, Spotify, or wherever you get your podcasts and you will find them. If you've decided it's time to accomplish a new running goal, check out our 100% effort-based training plans. You'll run entirely by feel and if you've never done that before, don't worry, this plan is going to teach you how to trust your body to tell you what it's ready for. It will leave you confident, prepared, and in the best shape of your life. There's a 5k/10k plan, a half marathon plan, a marathon plan, and a one mile/speed segment plan. You can find them all here on our website. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Gil. We look forward to hearing your thoughts on the show.

Aug 24, 2022

What can we do about gel packets' non-recyclable packaging? What do we want companies to do and what can we do? I know this is a frustrating one. I struggle with this one often. Here is the way I look at it though. If you are asking this question, like me, you likely go out of your way in most situations to avoid waste. You put a lot of effort into daily life that most people do not think (or to be honest, care) about, taking those steps to do that. When it comes to racing or to running in general, this is something that helps you to be the best version of you, and if there were an option, you would take it. If there were a way to carry fuel some other way, you would do that (but the problem is, the alternative is ziplock bags, and those are probably worse than our gel packets!). Give yourself a bit of compassion with this one as it is such a small dent in the grand scheme of things. I am confident some of the major brands are working on a solution, but we have to give them a chance to figure it out; it's gotta be a tough thing to do. Remind yourself that 71% of global emissions come from 100 companies, and the teeniest percentage of the population is the super rich and they do the most damage. It's one thing to care and to encourage others to do the same, but we can't drive ourselves insane when it's not really going to make a huge difference. Letting go of some things is the best way to work through this at this point. The second part of the question is what to do about the companies themselves. As I have said often with climate change, the biggest thing we can do is to keep talking about it. So reach out to the brands whose products you use, tag them on social media, ask them what they are doing to change their global emissions and maybe even ask them for their carbon number. If we show them that sustainability is important enough to us to take time out of our day to reach out to them, they will listen. Write them a letter, an email, or call them up, or at minimum, use a platform like Twitter (although that's far less effective, unless you have friends who will retweet or respond). Talking about it is our biggest tool, and it works to make change. If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Aug 22, 2022

Together Run 60 and today we are running in the dark with Tina in St Louis. As always, we check in with nature, with our bodies, with our minds, and update one another with what we have been up to. This is a combination of meditating and grounding, connection and community, and it is one way to feel like you are on a social run without actually doing it. Tina mentioned Weekly Strides Episode 4 Sign up for 100 days of sustainability Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Aug 19, 2022

Ashton Swinford is well known to - and well loved by - the #Running4Real Superstars . She has three-year-old twins (whom she runs with in a double stroller!), is a physical therapist, and describes herself as a "really avid runner" with a marathon PR of 2:46. She earned that PR when she won the Cleveland Marathon this year, not only coming in first female, but fifth place overall. She's found her running community with the Superstars, as well as her running philosophy. For complete show notes and links, visit our website at runningforreal.com/episode313. Thank you to Athletic Greens, Tracksmith, and Mile 20 Mental Training for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! Win your mental battle and you'll win your race! Runners often prepare for the physical challenge of the race, but leave the mental challenge to chance. Mile 20 Mental Training will teach you the strategies and techniques to believe in yourself and achieve your goals on and off the course. Registration for this season is open now through August 21st. Go here to learn more. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Ashton. We look forward to hearing your thoughts on the show.

Aug 17, 2022

What are the top 3 things you do to prevent injury? Ooof, that is a very hard question to answer! I wish it were that simple, but I will do my best. I also want to add that while this question was "top 3 things you do," I have to be honest, I am not the best at following my own advice. This is what I would suggest, but I also recognize that I am risking injury myself by not doing these things all the time. Number one is strength training correctly. This does not mean throwing weights around in the gym, like you see these big gym dudes doing. It also does not mean following the "ten best exercises" you might see in an article and doing them every single day. Ideally, it means working with a strength coach to figure out where the weak links are in your body, and making sure you have your technique down to do them correctly to fix that weakness. Number two would be listening to your body when you know it's too much. I know that's an easy thing to say that is harder to put into practice, but the reality is that most of the time we know when we are doing something that's a bit risky. Maybe we had to travel midweek and we pushed our workout back to Friday and then did our long run Saturday, and got invited to a group run on Sunday where the group typically runs faster than we are capable of. While we might hope for the best, it's always better to go into a race or go through training underprepared than over and risk injury. Finally, I would say do a good warm up before you run. Some static (no movement) and dynamic (movement-based) warmup exercises. These don't take that long, but give your body a big helping hand in prepping for the run ahead. We're going to be creating some new videos for you, but in the meantime, these are still helpful! If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Our sponsor this week is… Running for Real! The Mile 20: Mental Training to Win Your Race course will give you the mental training techniques to not only become more confident as a runner, but as a person. We begin with that foundation in building you up as a human being first because we can't be confident as runners until we take care of our confidence in ourselves. You're also going to learn techniques to handle every race day situation that could be thrown at you. You're going to have specific tactics and tools that will help you handle race day panic, race day stress, things that could go wrong. You're going to learn to understand the signals that your body is giving you during the race and how to handle them and also how to protect yourself from feelings of failure. We runners can be quite hard on ourselves and this is going to help you to have a healthy perspective. This is a 12-week course. Each week we'll have a video for you, and pdf worksheets that you can download and fill in to help really bring home those messages. Registration for this season is only open through August 21st, so be sure to go here and sign up now! Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Aug 15, 2022

Together Run means we run together, as a community, as a group. While we run separate, this will feel like you are running alongside friends. Checking in with nature, with your body, with your surroundings through our meditative start to the run, and then going into a conversational part of the run, to catch up and get to know one another more. If you haven't tried a Together Run yet, and especially if you are feeling lonely, this run is worth a try. Tina mentioned Mile 20 Mental Training Program Weekly Strides Episode 3 Sign up for 100 days of sustainability Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Aug 12, 2022

Philip King isn't concerned with PRs - which is surprising, considering how fast he is, with times around 1:15 for the half marathon and 2:48 for the full. He runs for the challenge, to connect with others, and to motivate members of his community. He's active in Black Men Run, serves on the Black Unicorn Marathoners committee, and has run in races around the world, all while working a full-time job and raising a family. For complete show notes and links, visit our website at runningforreal.com/episode312. Thank you to Allbirds, Mile 20 Mental Training, and Athletic Greens for sponsoring this episode. Allbirds' products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website . Win your mental battle and you'll win your race! Runners often prepare for the physical challenge of the race, but leave the mental challenge to chance. Mile 20 Mental Training will teach you the strategies and techniques to believe in yourself and achieve your goals on and off the course. Registration for this season is open now through August 21st. Go here to learn more. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Philip. We look forward to hearing your thoughts on the show.

Aug 10, 2022

Today on Weekly Strides , we have, as Tina says, "a weird, random episode, a one-off." Tina is the interviewee, and long-time listeners will recognize the interviewer's voice - it's Jeremy Noessel, the editor for Running for Real , who used to do the intro to the podcast. At the end of 2019, Tina launched a course that she had created to help runners with something she had struggled with - and successfully overcome. As she explains, "Basically, when I was running at the elite level, I did a lot of work on the mental side of things. I worked with Evie , my sports psychologist; I read up on things. I did what I could, but I noticed that for me, the mental side of things was always what came between me and my best performances. When something went wrong, it was mentally that something went wrong." When she wrote about those mental freakouts on her blog, people would tell her that they felt the same way. Meanwhile, she was learning tactics to break through those barriers. "I thought," she says, "I learned these tactics and yes, they still come through, these negative thoughts, but surely other people could learn them too. And so I gathered up everything I had learned, every tactic I used, and everything that I felt was a piece of me getting stronger mentally and therefore being able to run to my potential. Reaching that lifetime goal of running for Great Britain was because I got that mental part done. And so I thought if I made a course where I could teach everyone everything I had learned, then maybe they could take it into their own running, and when people said to me, 'I'm not mentally tough enough,' I could say, 'Here's everything I know; go do it.'" She called the 12-week course that she created Mile 20: Mental Training to Win Your Race . The runners who took it loved it; you can read what they have to say about it at the bottom of this page. But the world shut down in March 2020, and Mile 20 shut down with it. Now Tina is relaunching the course, and if anything, it's even more relevant now than it was originally. One of the things that sets Mile 20 apart from other courses is its community element. There are videos to watch and worksheets to complete, but there's also an exclusive Facebook group where participants can get support from others who are running a race at around the same time that they are, as well as from the Running for Real team. As Tina says, "I think if we've noticed anything from the last few years, it's that we need that connection, we need that community, we need to be talking to other people for our own mental health, and so to be doing it with a mental course is just a perfect combination." Mile 20 is open for registration through August 21st. It will be $197, which is $100 off the regular price, through August 14, and then it will be the regular price of $297. After that, registration will be closed until December or January. You can start the course whenever the timing is appropriate for your goal race, so even if it's in the winter, you can sign up now and begin when the time is right. You can learn more and sign up here. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running for Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening. We look forward to hearing your thoughts on the show.

Aug 9, 2022

Together Runs are part meditation, part connecting and grounding with your body, part running with a friend. All very real, and all connected to our community. Tina takes runners through body scans, senses check ins, mental health check ins, and nature check ins to help make sure we are connected to our body, then Tina shares exciting updates, stories from her week, and gives space for listeners to do the same. Tina mentioned Mile 20 Mental Training Program Asthma episode of Running For Real 100 days of sustainability sign up Weekly Strides Episode 2 Episode with Jackie Green Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Aug 5, 2022

It started with an email. Jake Fedorowski had decided that they no longer wanted to run in races that didn't offer a non-binary division. They would email race directors to inquire if there was an option for non-binary runners, and more often than not, the answer would be "no." It wasn't that race directors were unwilling; they simply had no idea what to do. It was from that simple beginning that the Guide to Non-Binary Inclusion in Running was born. For complete show notes and links, visit our website at runningforreal.com/episode311. Thank you to Allbirds, Mile 20 Mental Training, and Athletic Greens for sponsoring this episode. Allbirds' products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website . Win your mental battle and you'll win your race! Runners often prepare for the physical challenge of the race, but leave the mental challenge to chance. Mile 20 Mental Training will teach you the strategies and techniques to believe in yourself and achieve your goals on and off the course. Registration for this season begins August 8th, and will be open for just two weeks! Go here to learn more. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Jake. We look forward to hearing your thoughts on the show.

Aug 3, 2022

What is the longest recommended distance to do while training for a marathon? Listen here to find out the answer, and visit our website at runningforreal.com/weekly-strides-2 for complete show notes and links. Have a question about running? Ever wondered what a Running for Real guest has been up to since you heard them interviewed? Would you like to get to know the Running for Real community better? On Weekly Strides , Tina will answer answer your questions, catch up with previous podcast guests, and chat with members of the #Running4Real Superstars. The episodes are short, fun, and rewarding - the podcast equivalent of runners' strides! If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Our sponsor this week is… Running for Real! The Mile 20: Mental Training to Win Your Race course will give you the mental training techniques to not only become more confident as a runner, but as a person. We begin with that foundation in building you up as a human being first because we can't be confident as runners until we take care of our confidence in ourselves. You're also going to learn techniques to handle every race day situation that could be thrown at you. You're going to have specific tactics and tools that will help you handle race day panic, race day stress, things that could go wrong. You're going to learn to understand the signals that your body is giving you during the race and how to handle them and also how to protect yourself from feelings of failure. We runners can be quite hard on ourselves and this is going to help you to have a healthy perspective. This is a 12 week course. Each week we'll have a video for you, and pdf worksheets that you can download and fill in to help really bring home those messages. For one week only, starting on August 8th, this course is going to go on sale for $100 off. That will be $197 instead of the usual $297. It will then go up to $297 for a week and then I will shut the doors because it's really important that we have accountability buddies so we can work together through this training course and go through it as a community. That is really important to me. This is only going to be open for two weeks, so go here to find out more and add yourself to the waitlist to guarantee that you get one of those spots for the first week. Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Aug 1, 2022

Join Tina for a Together Run from home as she takes runners through body scans, senses check ins, mental health check ins, and nature check ins. After runners are grounded and in alignment with their bodies, Tina talks to runners about updates, things she is working through, and more. It feels like you are running together. Come Join Tina for this Together Run Tina mentioned Mile 20 Mental Training Program Weekly Strides Episode 1 Episode with Jackie Green Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jul 29, 2022

If you've never heard of complete androgen insensitivity syndrome , you're not alone. It's one of 44 intersex variations which, although they affect up to 2 percent of the population, are rarely talked about. Jackie Green wants to change that. As a competitive runner (and Tina's teammate) at Ferris State University, she kept quiet about having CAIS. But she came out publicly five years ago and now uses her platform as the reigning Mrs. America to advocate for intersex youth. For complete show notes and links, visit our website at runningforreal.com/episode310. Thank you to Athletic Greens and Legacy of Speed for sponsoring this episode, and check out Mile 20 Mental Training AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Listen to the Pushkin Industries x Tracksmith new podcast, Legacy of Speed. When two Black sprinters raised their fists in protest at the 1968 Olympic Games, it shook the world. More than 50 years later, the ripple effects of their activism are still felt. In this new series from Pushkin Industries, get to know the runners who took a stand, and the coaches and mentors who helped make them fast enough — and brave enough — to change the world. Hosted by Malcolm Gladwell. Find Legacy of Speed here or on your favorite podcast player. Go here and use the code TINA15 to get free shipping at Tracksmith. With your purchase, Tracksmith will donate 5% to my favorite non profit, Runners for Public Lands! Win your mental battle and you'll win your race! Runners often prepare for the physical challenge of the race, but leave the mental challenge to chance. Mile 20 Mental Training will teach you the strategies and techniques to believe in yourself and achieve your goals on and off the course. Registration for this season begins August 8th, and will be open for just two weeks! Go here to learn more. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Jackie. We look forward to hearing your thoughts on the show.

Jul 27, 2022

What is the best advice you've received from someone in the sport? Listen here to find out the answer, and visit our website at runningforreal.com/weekly-strides-1 for complete show notes and links. Have a question about running? Ever wondered what a Running for Real guest has been up to since you heard them interviewed? Would you like to get to know the Running for Real community better? On Weekly Strides , Tina will answer answer your questions, catch up with previous podcast guests, and chat with members of the #Running4Real Superstars. The episodes are short, fun, and rewarding - the podcast equivalent of runners' strides! If you have a question that you'd like answered, you can email kat@runningforreal.com and she'll pass it along to Tina! Our sponsor this week is… Running for Real! The Mile 20: Mental Training to Win Your Race course will give you the mental training techniques to not only become more confident as a runner, but as a person. We begin with that foundation in building you up as a human being first because we can't be confident as runners until we take care of our confidence in ourselves. You're also going to learn techniques to handle every race day situation that could be thrown at you. You're going to have specific tactics and tools that will help you handle race day panic, race day stress, things that could go wrong. You're going to learn to understand the signals that your body is giving you during the race and how to handle them and also how to protect yourself from feelings of failure. We runners can be quite hard on ourselves and this is going to help you to have a healthy perspective. This is a 12 week course. Each week we'll have a video for you, and pdf worksheets that you can download and fill in to help really bring home those messages. For one week only, starting on August 8th, this course is going to go on sale for $100 off. That will be $197 instead of the usual $297. It will then go up to $297 for a week and then I will shut the doors because it's really important that we have accountability buddies so we can work together through this training course and go through it as a community. That is really important to me. This is only going to be open for two weeks, so go here to find out more and add yourself to the waitlist to guarantee that you get one of those spots for the first week. Thanks for listening! We know there are so many podcasts you could listen to, and we're honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. Thank you for listening; we look forward to hearing your thoughts!

Jul 22, 2022

Adrianne Haslet crossed the finish line of the Boston Marathon this year alongside her coach, Shalane Flanagan, on what she called "the best day of my life." It was the culmination of a vow she had made just five days after the 2013 Boston Marathon. She wasn't a runner then; she was at the marathon as a spectator when a terrorist detonated a homemade bomb near the finish line. Adrianne lost her left leg in the explosion, but declared less than a week later that she would return to run the marathon. Since that day, she has run Boston three times, has been instrumental in bringing a Para Division to the iconic race, and become a global keynote speaker whose debut TED talk has been viewed over 6.7 million times. For complete show notes and links, visit our website at runningforreal.com/episode309. Thank you to Legacy of Speed , Paceline, and Allbirds for sponsoring this episode. Check out the Pushkin Industries x Tracksmith new podcast, Legacy of Speed. When two Black sprinters raised their fists in protest at the 1968 Olympic Games, it shook the world. More than 50 years later, the ripple effects of their activism are still felt. In this new series from Pushkin Industries, get to know the runners who took a stand, and the coaches and mentors who helped make them fast enough — and brave enough — to change the world. Hosted by Malcolm Gladwell. Find Legacy of Speed here or on your favorite podcast player. Go here and use the code TINA15 to get free shipping at Tracksmith. With your purchase, Tracksmith will donate 5% to my favorite non profit, Runners for Public Lands! Want to get rewarded for that next run? Well, Paceline thinks you should be. That's why they'll turn your physical activity into cash back: get 150 minutes of movement a week and boost your cash back from 2.5 percent to 5 percent on eligible Health & Wellness purchases made with your Paceline credit card. Restrictions, terms and conditions apply. Go to pacelinefit.app.link/TINA for details. They also have a free rewards app that lets you earn gift cards and discounts to some of your favorite brands. Allbirds' products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website . Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Adrianne. We look forward to hearing your thoughts on the show.

Jul 18, 2022

Ahhh it feels so good to be back recording these. This one is from the day I was meant to being my THIRD attempt at an ultra, but once again, sickness made not possible. I was a little raw on this day, and talked it through with you as I ran (and walked) up giant hills and viewed the scenery. You will hear me shift my mindset during the run and hopefully make you feel positive too. Join Tina for a run around Shropshire. This run involves meditative aspects- a nature check in, body scan, senses check in, and mental health check in, and then Tina talks through her decision to not race in Snowdonia while she was in the UK, and challenges herself up some tough hills instead. Join Tina for this real, raw Together Run. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jul 15, 2022

Running is often the best part of Simran Jeet Singh's day, the time when he feels most free. It's when his best creative thinking happens in terms of his writing, resulting in his new book, The Light We Give: How Sikh Wisdom Can Transform Your Life . In it, he explains how the Sikh teachings that he was raised with can contribute to a happier life. He's drawn on them to counter the racism that he's encountered as a turban-wearing, dark-skinned, first generation American, but they can help everyone move toward positive change. For complete show notes and links, visit our website at runningforreal.com/episode308. Thank you to Legacy of Speed , Athletic Greens, and Paceline for sponsoring this episode. Check out the Pushkin Industries x Tracksmith new podcast, Legacy of Speed. When two Black sprinters raised their fists in protest at the 1968 Olympic Games, it shook the world. More than 50 years later, the ripple effects of their activism are still felt. In this new series from Pushkin Industries, get to know the runners who took a stand, and the coaches and mentors who helped make them fast enough — and brave enough — to change the world. Hosted by Malcolm Gladwell. Find Legacy of Speed here or on your favorite podcast player. Go here and use the code TINA15 to get free shipping at Tracksmith. With your purchase, Tracksmith will donate 5% to my favorite non profit, Runners for Public Lands! AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Want to get rewarded for that next run? Well, Paceline thinks you should be. That's why they'll turn your physical activity into cash back: get 150 minutes of movement a week and boost your cash back from 2.5 percent to 5 percent on eligible Health & Wellness purchases made with your Paceline credit card. Restrictions, terms and conditions apply. Go to pacelinefit.app.link/TINA for details. They also have a free rewards app that lets you earn gift cards and discounts to some of your favorite brands. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Simran. We look forward to hearing your thoughts on the show.

Jul 11, 2022

Join Tina for a run around her hometown of St Albans for her first Together Run in a month. Tina takes us through the usual meditative aspects of a run- nature check in, body scan, senses check in, and mental health check in, and then talks through her last month (a lot has happened!). In true Running For Real form, Tina swallows a bug (!) and hits her arm (HARD!). This run is all the Running For Real you know and love. Come join today! Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jul 8, 2022

"Running is a lifelong friend." That's how microbiologist Dr. Lydia Jennings describes the sport she first embraced as a teenager at boarding school. She calls it her "best relationship" with herself. Like all relationships, it has its ups and downs, but it's a central part of her life not only for physical and mental health, but as a tool for scholarship, environmental activism, and to be present in her community. It's taken her to the Boston Marathon; on a 50-mile run to honor Indigenous scholars, documented in Run To Be Visible; and across 135 miles of the desert Southwest to change the way that we think about the literal and metaphorical skin of the Earth. For complete show notes and links, visit our website at runningforreal.com/episode307. Thank you to Legacy of Speed , Paceline, and Allbirds for sponsoring this episode. Check out the Pushkin Industries x Tracksmith new podcast, Legacy of Speed When two Black sprinters raised their fists in protest at the 1968 Olympic Games, it shook the world. More than 50 years later, the ripple effects of their activism are still felt. In this new series from Pushkin Industries, get to know the runners who took a stand, and the coaches and mentors who helped make them fast enough — and brave enough — to change the world. Hosted by Malcolm Gladwell. Find Legacy of Speed here or on your favorite podcast player. Go here and use the code TINA15 to get free shipping at Tracksmith. With your purchase, Tracksmith will donate 5% to my favorite non profit, Runners for Public Lands! Want to get rewarded for that next run? Well, Paceline thinks you should. That's why they'll turn your physical activity into cash back: get 150 minutes of movement a week and boost your cash back from 2.5 percent to 5 percent on eligible Health & Wellness purchases made with your Paceline credit card. Restrictions, terms and conditions apply. Go to pacelinefit.app.link/TINA for details. They also have a free rewards app that lets you earn gift cards and discounts to some of your favorite brands. Allbirds' products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website . Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Lydia. We look forward to hearing your thoughts on the show.

Jul 1, 2022

It was while running the Philadelphia Marathon that Charles Moore made the observation that gave rise to his upcoming memoir: Black People Don't Run Marathons. Whenever he encountered another Black runner in that race, they would give him "the nod," an unspoken acknowledgement of his presence there. Reflecting on the experience, he realized that "there was a sort of diversity issue in endurance and distance running." He had friends who exercised regularly, but none of them had run a marathon. "I thought," he says, "maybe I can do something to inspire them to add that to their resume of things that they do to continue this journey of being physically fit and healthy." Within three years he ran 19 marathons, including five of the six World Majors. For complete show notes and links, visit our website at runningforreal.com/episode306. Thank you to Legacy of Speed , Paceline, and InsideTracker for sponsoring this episode. Check out the Pushkin Industries x Tracksmith new podcast, Legacy of Speed. When two Black sprinters raised their fists in protest at the 1968 Olympic Games, it shook the world. More than 50 years later, the ripple effects of their activism are still felt. In this new series from Pushkin Industries, get to know the runners who took a stand, and the coaches and mentors who helped make them fast enough — and brave enough — to change the world. Hosted by Malcolm Gladwell. Find Legacy of Speed here or on your favorite podcast player. Go here and use the code TINA15 to get free shipping at Tracksmith. With your purchase, Tracksmith will donate 5% to my favorite non profit, Runners for Public Lands! Want to get rewarded for that next run? Well, Paceline thinks you should be. That's why they'll turn your physical activity into cash back: get 150 minutes of movement a week and boost your cash back from 2.5 percent to 5 percent on eligible Health & Wellness purchases made with your Paceline credit card. Restrictions, terms and conditions apply. Go to pacelinefit.app.link/TINA for details. They also have a free rewards app that lets you earn gift cards and discounts to some of your favorite brands. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Charles. We look forward to hearing your thoughts on the show.

Jun 25, 2022

Many people start running because they're inspired - or tricked or persuaded - by a devoted runner who introduces them to the sport. Not so Mary Rice-Boothe. The chief access and equity officer of The Leadership Academy ran her first race, the New York City Half Marathon, at the request of her sister - who wasn't even a runner herself! She discovered how much she loved running while training for the race and it's since become an important part of her routine, helping her to deal with the stress of an extremely demanding job, helping to create school systems that support students, especially minoritized students. For complete show notes and links, visit our website at runningforreal.com/episode305. Thank you to Legacy of Speed , Paceline, and InsideTracker for sponsoring this episode. Check out the Pushkin Industries x Tracksmith new podcast, Legacy of Speed When two Black sprinters raised their fists in protest at the 1968 Olympic Games, it shook the world. More than 50 years later, the ripple effects of their activism are still felt. In this new series from Pushkin Industries, get to know the runners who took a stand, and the coaches and mentors who helped make them fast enough — and brave enough — to change the world. Hosted by Malcolm Gladwell. Find Legacy of Speed here or on your favorite podcast player Go here and use the code TINA15 to get free shipping at Tracksmith. With your purchase, Tracksmith will donate 5% to my favorite non profit, Runners for Public Lands! Want to get rewarded for that next run? Well, Paceline thinks you should. That's why they'll turn your physical activity into cash back: get 150 minutes of movement a week and boost your cash back from 2.5 percent to 5 percent on eligible Health & Wellness purchases made with your Paceline credit card. Restrictions, terms and conditions apply. Go to pacelinefit.app.link/TINA for details. They also have a free rewards app that lets you earn gift cards and discounts to some of your favorite brands. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Mary. We look forward to hearing your thoughts on the show.

Jun 17, 2022

You might assume that Tim Brown, CEO and co-founder of the revolutionary shoe company Allbirds, has a footwear background, but he actually has a football background. He was a professional soccer player with the New Zealand National Team when he conceived of the idea for a running shoe made from natural materials. Being from New Zealand, where sheep outnumber humans six to one, wool was the obvious choice and the prototype for Allbirds was born. They've just launched their new shoe, the Tree Flyer, designed for distance running. For complete show notes and links, visit our website at runningforreal.com/episode304. Thank you to Tracksmith, InsideTracker, and Allbirds for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Allbirds' products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website . Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Tim. We look forward to hearing your thoughts on the show.

Jun 10, 2022

Since the age of five, Jessica Trengove has had "an innate belief that we could all be whatever we wanted to be if we put our minds to it." Her goals at the time were to be a ballerina, a gymnast, and a veterinarian. Instead she became a two-time Olympian, a physiotherapist and coach, and an entrepreneur. Running has been a constant in her life since childhood, but events in recent years have given her a new perspective on the sport. For complete show notes and links, visit our website at runningforreal.com/episode303. Thank you to Athletic Greens, Allbirds, and InsideTracker for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription! Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Jess. We look forward to hearing your thoughts on the show.

Jun 7, 2022

Tina attempts to take you on a run in the Utah mountains, but after cocming very close to a nasty fall, decided to cut the run and continue in St Louis instead. Join Tina for a nature check in, body scan, senses check in, and conversation in this Together Run from her home. If you have never joined us for a Together Run, give it a try. This is the closest you can come to running with a friend without actually doing so. Come join us for Together Run 54 on your next run. Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jun 3, 2022

We Run 313's motto is "Connect. Run. Build." Lance Woods and Joe Robinson founded the social run club to connect "like-minded individuals through running to build a healthier and happier community." That community is Detroit, which is where the "313" comes from - it's the Motor City's area code. We Run 313 has become Detroit's largest run club in just three years, not only in-person, but also on Strava, where it has 2190 members. Joe and Lance are both competitive runners, but the runs that We Run 313 hosts aren't about competition. As Lance explains, "we're for runners of all levels, all ages, all races, all paces, whatever the case may be. We're a community-based organization that helps people to keep moving and to stay active." For complete show notes and links, visit our website at runningforreal.com/episode302. Thank you to Allbirds, InsideTracker, and Athletic Greens for sponsoring this episode. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Joe and Lance. We look forward to hearing your thoughts on the show.

May 27, 2022

In 1955, Rosa Parks' arrest for refusing to give up her bus seat to a white man in Montgomery, Alabama, led to a boycott of the city's public transportation system. 381 days later, Montgomery's buses were desegregated. Deo Kato used that historic number as the framework for Running for Justice, which he describes as "active activism." He set a goal of running at least 10k per day for 381 days to raise awareness and campaign against racism. He achieved that last year, but kept going, and is still running for justice, peace, and equality. For complete show notes and links, visit our website at runningforreal.com/episode301. Thank you to Allbirds, InsideTracker, and Athletic Greens for sponsoring this episode. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website, Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Deo. We look forward to hearing your thoughts on the show.

May 23, 2022

Join Tina for a run deep in the Pacific Northwest Forest in Portland, Oregon. On this Together Run, Tina goes on a trail run and takes runners through all the usual meditative elements of Togetehr Runs- a body scan, senses check in, physical and mental check in. Tina shares some updates and talks through some challenges in life, along with what she is doing to work through them. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

May 20, 2022

Reshma Saujani says that her best thinking is done when she goes for a run. Those thoughts have led to her founding Girls Who Code and the Marshall Plan for Moms; writing the best-selling Brave, Not Perfect and her new book, Pay Up: The Future of Women and Work; becoming the first Indian-American woman to run for the U.S. Congress; and being included on the Fortune 40 Under 40 list. When Reshma ran a marathon, it was because she'd just had a "really bad breakup." It was very much about healing and it was amazing," she recalls. It also made an impact on her far greater than recovering from a broken romance. It was "the beginning of my journey," she says. "In many ways it was the first time I really stuck with it, and I started really building that resiliency." Resiliency is something that girls need but aren't typically taught, just one of the issues that Reshma confronts in her fight for women, girls, and the most vulnerable in society, as she and Tina discuss in this episode. For complete show notes and links, visit our website at runningforreal.com/episode300. Thank you to Tracksmith, InsideTracker, and Athletic Greens for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Reshma. We look forward to hearing your thoughts on the show.

May 18, 2022

It's been nearly five years since Mario Fraioli was on Running for Real! At the time he was an athlete, a running coach, a journalist, and was putting out his popular weekly the morning shakeout newsletter , but he had yet to launch his podcast of the same name. He's now put out over 200 episodes and has been reflecting on "how fortunate I am to be able to have these conversations and to share them with other people." Not only have his guests all made an impression on him, but, he says, "my head spins every week when I hear how one of the conversations that I've had has impacted someone else. That has been just one of the, I'll call it happy accidents of my life, I guess, to be able to have that opportunity to do that and to impact people in that way." One of his most impactful conversations aired earlier this month. Tommy Rivers Puzey is someone whom Mario wanted to have on the show since t he morning shakeout began. He figured that they would be able to get together eventually, that it was "nothing that's pressing." Then in the summer of 2020, Tommy became gravely ill with a rare and aggressive form of lymphoma. He was placed in a medically-induced coma, endured multiple surgeries and treatments, and lost nearly half of his body weight. He's now in remission, regaining his strength, and living life to the fullest. This spring he completed the Boston Marathon in an incredible, inspiring display of heart and will. Mario was privileged to speak with him the next day. You can listen to their conversation here. Tommy's journey is a shining example of two things that Mario would like to remind everyone listening, to "be here now" and to "find something to be grateful for." Don't stress over something that happened last week, something that is coming up, or things you can't control. You may find, as Mario has, that "when I can be present, I can also have a lot of gratitude for who I am with, what it is that I'm able to do, and I can also just zoom out and be like, 'it's not all that bad.'" The morning shakeout website is the most central place to go for everything that Mario is doing, and you can also follow him on Instagram . To hear his original Running for Real episode from June 2017, you can go here. Thank you to UCAN for sponsoring RUNNING REUNION! UCAN uses a one-of-a-kind carbohydrate to provide a steady release of glucose over several hours that's easy on your stomach and doesn't cause a sugar crash. It comes in powders, bars, and gels, and they actually taste good! Their gel, UCAN Edge, was voted by Runner's World as one of the best foods to eat during a run. Tina has been a fan of UCAN for years and uses it exclusively for fueling when she's training and racing. Go here and use code TINAUCAN for 20% off your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running Reunion . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Mario. We look forward to hearing your thoughts on the show.

May 13, 2022

If you're a runner, Steve Magness's upcoming book, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness, will resonate with you. Actually, if you're a human being, it will resonate with you. Society leads us to believe that toughness is an inherent quality that we either possess or lack, but his research shows that it is, in fact, something that we can develop. As Steve says, "You have the capacity, but like anything, you have to train that capacity." This episode covers topics that runners often wonder about. Steve talks about them in such a clear, comprehensive way that you'll not only have your questions answered, but feel inspired to develop your own resilience in running and in life. For complete show notes and links, visit our website at runningforreal.com/episode299. Thank you to InsideTracker, UCAN, and Allbirds for sponsoring this episode. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. UCAN uses a one-of-a-kind carbohydrate to provide a steady release of glucose over several hours that's easy on your stomach and doesn't cause a sugar crash. It comes in powders, bars, and gels, and they actually taste good! Their gel, UCAN Edge, was voted by Runner's World as one of the best foods to eat during a run. Tina has been a fan of UCAN for years and uses it exclusively for fueling when she's training and racing. Go here and use code TINAUCAN for 20% off your order! Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Steve. We look forward to hearing your thoughts on the show.

May 11, 2022

Psychologist Guy Winch's passion is "getting people to prioritize their emotional health and give them tools to do that with and concepts to understand it with." He was already a TED Talk speaker and the acclaimed author of Emotional First Aid and How to Fix a Broken Heart when he was a guest on the podcast, but so much has happened since then! He became TED's first columnist with his science-based advice column, Dear Guy. In 2020, he launched the Dear Therapists podcast with his co-host Lori Gottlieb, where they provide insights and actionable advice in real-life sessions. His career highlight so far, though, occurred just last year. He had the honor of being invited to 10 Downing Street to speak to the UK government and give them his recommendations for emotional and mental health policies to institute across the UK. He has a great story about arriving at the Prime Minister's residence! Guy has already reached millions of people through his books, talks, and podcasts, but, he says, to "start the ball rolling in some small way over something that can really be good for the entire nation and just to have that privilege and to be given that opportunity is not something I would have ever dreamt would happen." In a few weeks, he'll be addressing a branch of the US government on the same topic. In the meantime, he reminds everyone that "there are two aspects to your well being; there's physical health and there's your emotional and psychological health. I separate emotional health from mental health because mental health is kind of, once you have a diagnosis of something, once something is very wrong. Emotional health is all the stuff that precedes that, is just your general well being, and there's so much we can do for our emotional health on a daily basis." You can get links to all of Guy's books and talks on his website and follow him on Instagram . To hear his original episode from December 2018, you can go here. Thank you to UCAN for sponsoring RUNNING REUNION! UCAN uses a one-of-a-kind carbohydrate to provide a steady release of glucose over several hours that's easy on your stomach and doesn't cause a sugar crash. It comes in powders, bars, and gels, and they actually taste good! Their gel, UCAN Edge, was voted by Runner's World as one of the best foods to eat during a run. Tina has been a fan of UCAN for years and uses it exclusively for fueling when she's training and racing. Go here and use code TINAUCAN for 20% off your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running Reunion . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Guy. We look forward to hearing your thoughts on the show.

May 9, 2022

A special Central Park in New York Together Run this week. Beginning as always with our nature check in, body scan, mental health check in, and senses check in before going on to a conversation as Tina shares why this trip happened and what it means. If you have been needing to try domething a little different, or have been feeling a bit off lately, give this Together Run a try, it may remind you why you connect to running in the first place Come join us for Together Run 52 Tina mentioned Come join the Together22 meetup on Tuesday, May 10th at 8pm EST. Sign up for the newsletter here and join us here. Check out episode five of Running Reunion with Courtney Dauwalter No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

May 6, 2022

Genevieve Gregson's 32nd birthday should have been something to celebrate. The three-time Olympic and two-time World Championship finalist was competing in the 300m steeplechase at the 2020 Tokyo Olympics, the event for which she held the Australian record. But coming off the final water jump, she fell when her right Achilles tendon snapped and she was unable to finish the race. She and Tina talk about her journey to that point and her plans for the future, including the most exciting one - the birth of her first child, due in just a few weeks. For complete show notes and links, visit our website at runningforreal.com/episode298. Thank you to InsideTracker, Allbirds, and Athletic Greens for sponsoring this episode. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website , and since the FOOTPRINT.FUTURECRAFT is still in limited supply, you can subscribe to our weekly newsletter and we'll let you know when they become more widely available. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Genevieve. We look forward to hearing your thoughts on the show.

May 4, 2022

Courtney Dauwalter's "passions lie in exploring with my feet and seeing what's possible when our brains and bodies are working together, and in hanging out with the people that I love." Her brain and body work together in amazing ways. Since she was on Running for Real , her accomplishments have included winning the 2018 Western States Endurance Run (100 miles); finishing second overall and setting the women's course record at Big's Backyard Ultra; placing second overall in the Tahoe 200, beating the previous women's course record by over 18 hours; being named Ultra Runner of the Year by Ultrarunning Magazine; winning the Ultra-Trail du Mont-Blanc in 2019 and again in 2021, establishing a new course record; and receiving the George Mallory Award for pushing the boundaries of human achievement. Courtney's achievements are exceptional, but her philosophy can apply to everyone. "If it sounds scary and hard," she says, "I think that's the thing that's worth trying, because why not? I mean, if you fall a little bit short of it because you set your bar too high, then you've still done something amazing. Like for me, for sure, running keeps reiterating that the thing I think is too scary and hard, I can get to that eventually, if I keep on working at it." The best place to follow Courtney is on Instagram. To hear her original episode from June 2018, you can go here. Thank you to UCAN for sponsoring RUNNING REUNION! UCAN uses a one-of-a-kind carbohydrate to provide a steady release of glucose over several hours that's easy on your stomach and doesn't cause a sugar crash. It comes in powders, bars, and gels, and they actually taste good! Their gel, UCAN Edge, was voted by Runner's World as one of the best foods to eat during a run. Tina has been a fan of UCAN for years and uses it exclusively for fueling when she's training and racing. Go here and use code TINAUCAN for 20% off your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running Reunion . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Courtney. We look forward to hearing your thoughts on the show.

May 2, 2022

We begin this Together Run as always with a body scan, mental health check in, and senses check in. The medtiative aspect of the run helps bring our body back to the present and feel gratitude for this moment. After the check ins, Tina opens up in a vulnerable and raw way about struggling to reconnect to her life back home after a life changing trip to Maui. She shares stories of her time in Maui and brings listeners into those moments. Come join us for Together Run 51 Tina mentioned Come join the Together22 meetup next Tuesday, May 10th at 8pm EST. Sign up for the newsletter here and join us here. Register for the Tracksmith shakeout run with Tina and Tommie Runz Come join the Boston watch along Check out episode four of Running Reunion with Sanjay Rawal No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Apr 29, 2022

Leandrew Belnavis describes himself as "not your typical runner. I am a larger, big-frame black man. I embrace being a larger body and an even larger personality." That personality is ideal for his roles as the Community Manager (or as he describes it, "the camp counselor") at Tracksmith and as the founder and co-captain of Boston's Unnamed Run Crew. Just as he created Unnamed Run Crew to bring more people who look and sound like him into the running space, he hopes "to create the diversity that I want to see in Boston within Tracksmith." For complete show notes and links, visit our website at runningforreal.com/episode297, where you can also get our Run and Reflec t notes! Thank you to Tracksmith, InsideTracker, and Athletic Greens for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Leandrew. We look forward to hearing your thoughts on the show.

Apr 27, 2022

Have you ever wondered what a podcast guest has been up to since you heard them interviewed? We have, and so Running Reunio n was born. Tina last interviewed filmmaker Sanjay Rawal in 2019, after the release of 3100: Run and Become , a documentary about the world's longest running race, the Sri Chinmoy Self-Transcendence 3100 Mile Race. You can learn more about the race in Running for Real episode 277 with Harita Davies , who has completed it three times. Since then, he's released Gather, about Native American food systems, looked at through the eyes of an Apache chef from Arizona. It's also, Sanjay says, about "resilience. People who value their relationship with the land, whose people have had histories with particular pieces of land or areas of the world, in their words, 'since time immemorial,' and what it means to be a steward, rather than a consumer." Living through Covid for the past couple of years has reminded Sanjay of something he was told by a Hopi elder, that "the point of running and life is to find the joy in the exertion." Sanjay volunteers at a little natural foods store in Jamaica, Queens, and has found "a little pocket of joy" by being of service to others during the pandemic. He also runs every day, and would "like to remind people that we've got the biggest blessing in the world to be able to go outdoors, regardless of our capacity, to take a few moments on our own. To take a deep breath, to connect to the sky, to connect to the earth, and feel not only what that means to us, but to really every other human being that's out there on earth today." You can find Sanjay at Guru Health Foods , or on Instagram . To hear his original episode from December 2019, you can go here . Thank you to UCAN for sponsoring RUNNING REUNION! UCAN uses a one-of-a-kind carbohydrate to provide a steady release of glucose over several hours that's easy on your stomach and doesn't cause a sugar crash. It comes in powders, bars, and gels, and they actually taste good! Their gel, UCAN Edge, was voted by Runner's World as one of the best foods to eat during a run. Tina has been a fan of UCAN for years and uses it exclusively for fueling when she's training and racing. Go here and use code TINAUCAN for 20% off your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running Reunion . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Sanjay. We look forward to hearing your thoughts on the show.

Apr 25, 2022

For the celebration of the 50th Together Run, join Tina for a run along the ocean in Lahaina on the island of Maui. Beginning with lots of sounds of nature, then moving through our usual body, mind connection points of a body scan and senses check in. Tina then goes on to share about what has been a life changing week, including a spiritual moment on Earth Day. Tina finishes up the run along the beach, discussing the fact that we never feel like enough. This Together Run is a wholesome way to connect with our body and our mind while we reflect on Earth Day. Come join us for Together Run 50 No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Apr 22, 2022

Lauren Antonucci's philosophy is that all foods can fit into a healthy lifestyle. She's a Clinical Nutritionist and Certified Sports Dietician and an athlete herself, so she not only understands the nutritional needs of runners, but the obstacles that can stand in the way of fueling properly. Her book, High-Performance Nutrition for Masters Athletes, focuses on those 35 and over, but the advice she shares in this episode will be helpful for any runner who wants to run their best and enjoy their sport for as long as possible. For complete show notes and links, visit our website at runningforreal.com/episode296, where you can also get our Run and Reflec t notes! Thank you to Tracksmith, InsideTracker, and Boulderthon for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Race in the happiest city in America! On Oct 9, 2022, the 2nd annual Boulderthon will take place in Boulder, CO, featuring a full marathon, half marathon, 10K, and Kids Run. With an epic downtown finish in the foothills of the Rocky Mountains, it's sure to be an incredible event! Visit their website and use code TINA for $20 off the full or half marathon. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Lauren. We look forward to hearing your thoughts on the show.

Apr 20, 2022

Have you ever wondered what a podcast guest has been up to since you heard them interviewed? We have, and so Running Reunio n was born. This week we're catching up with Amelia Gapin. Amelia says that she was "quote, unquote 'famous,' for like 10 seconds," but she's actually a groundbreaker. In 2016, she was on the cover of Women's Running magazine, making her, as she says, "the first out transgender woman on the cover of a woman's fitness magazine." Amelia is an outspoken advocate for the LGBTQ community, and encourages others to speak up, as well. She suggests following Chase Strangio and Chris Mosier on Twitter. They tweet out all the information you need to voice your support for people who, as Amelia says, "really, really need your help and support. We're just the people who are hanging out, doing our thing, living our lives, just like you are." You can follow Amelia on Twitter and Instagram . To hear Amelia's original episode from June 2018, you can go here. Thank you to UCAN for sponsoring RUNNING REUNION! UCAN uses a one-of-a-kind carbohydrate to provide a steady release of glucose over several hours that's easy on your stomach and doesn't cause a sugar crash. It comes in powders, bars, and gels, and they actually taste good! Their gel, UCAN Edge, was voted by Runner's World as one of the best foods to eat during a run. Tina has been a fan of UCAN for years and uses it exclusively for fueling when she's training and racing. Go here and use code TINAUCAN for 20% off your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running Reunion . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Amelia. We look forward to hearing your thoughts on the show.

Apr 18, 2022

Join Tina and Tommie Runz for a shakeout from the Tracksmith Trackhouse the day before the Boston Marathon. Tina begins the run with a casual jog up to the Trackhouse, followed by the meditative aspects of our Together Runs through a sit down on a bench with Tommie, who takes us through a body scan and senses check in. Then Tina and Tommie lead off the 250+ people shakeout run where Tina interviews muliple runners with wonderful, unique, beautiful stories of courage and strength with the running community. This shakeout is like no other, come join us! Tina mentioned Tommie Runz Tracksmith Kyle Robidoux (for tracking, Kyle's number is 7668. No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Apr 15, 2022

Evie Serventi was Tina's sports psychologist during her elite career and is a very close friend. Her "lightbulb moment" about sport came when she observed her father using exercise to counter high levels of work-related stress and recognized the positive effects that physical activity can have on all aspects of life. This is her fourth time on the Running for Real podcast - a record for a guest! In this episode, Evie and Tina talk about something that we all seem to struggle with in our increasingly busy lives - managing our time and the stress that creates. For complete show notes and links, visit our website at runningforreal.com/episode295. Thank you to Athletic Greens, InsideTracker, and Boulderthon for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Race in the happiest city in America! On Oct 9, 2022, the 2nd annual Boulderthon will take place in Boulder, CO, featuring a full marathon, half marathon, 10K, and Kids Run. With an epic downtown finish in the foothills of the Rocky Mountains, it's sure to be an incredible event! Visit their website and use code TINA for $20 off the full or half marathon. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Evie. We look forward to hearing your thoughts on the show.

Apr 13, 2022

Have you ever wondered what a podcast guest has been up to since you heard them interviewed? We have, and so Running Reunio n was born. This week's guest is Grayson Murphy. Grayson is a world champion runner who was named the 2021 USATF Mountain Ultra Trail Runner of the Year in the open female division, but there's so much more to her than her running career. She's passionate about sustainability and environmentalism, and is getting her master's degree in sustainable natural resources. Grayson has been busy since she was on the Running for Real podcast, and she has big plans for the future. One of her projects is the Racin' Grayson Training Log + Planner , which the editor-in-chief of Trail Runner magazine says is the one piece of gear that she uses every day. You can keep up with Grayson on Facebook , Instagram , and Twitter . To hear Grayson's original episode from May 2020, you can go here . Thank you to UCAN for sponsoring RUNNING REUNION! UCAN uses a one-of-a-kind carbohydrate to provide a steady release of glucose over several hours that's easy on your stomach and doesn't cause a sugar crash. It comes in powders, bars, and gels, and they actually taste good! Their gel, UCAN Edge, was voted by Runner's World as one of the best foods to eat during a run. Tina has been a fan of UCAN for years and uses it exclusively for fueling when she's training and racing. Go here and use code TINAUCAN for 20% off your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running Reunion . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Grayson. We look forward to hearing your thoughts on the show.

Apr 11, 2022

Another week, another Together Run. After almost a years worth of Together Runs, it has been fun to enjoy these runs alongside friends from the community, and if you are needing motivation, companionship, or running friends in your life, these guided runs are as close as we can come...without being in person to run together. Part meditation, part reflection, part conversation, all Tina. Come join us Tina mentioned Come join the Together22 meetup tomorrow at either at 8pm EST. Sign up for the newsletter here and join us here. Register for the Tracksmith shakeout run with Tina and Tommie Runz Come join the Boston watch along Check out episode one of Running Reunion with Aaron and Joshua Potts No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Apr 8, 2022

When Melissa Corley Carter was in 5th grade, an astronaut came and talked to her class. She knew then that she wanted to travel into space herself. She became a rocket scientist, but she wasn't able to realize her astronaut dream. She did achieve another audacious goal, though; she ran a marathon on all seven continents. She wrote Running the World: Marathon Memoirs from the Seven Continents about her outer marathon journey and her inner journey of creating a more powerful and purposeful life. As she says, "Running has such a capacity to connect us to our bodies, to the rhythm of the earth, to our own nature." In this conversation, she shares what she learned from both journeys. For complete show notes and links, visit our website at runningforreal.com/episode294. Thank you to Tracksmith, InsideTracker, and Boulderthon for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15. You'll get free shipping and Tracksmith will donate 5% of your purchase to Runners for Public Lands! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Race in the happiest city in America! On Oct 9, 2022, the 2nd annual Boulderthon will take place in Boulder, CO, featuring a full marathon, half marathon, 10K, and Kids Run. With an epic downtown finish in the foothills of the Rocky Mountains, it's sure to be an incredible event! Visit their website and use code TINA for $20 off the full or half marathon. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Melissa. We look forward to hearing your thoughts on the show.

Apr 6, 2022

Have you ever wondered what a podcast guest has been up to since you heard them interviewed? We have, and so Running Reunio n was born. On this week's episode, Tina catches up with brothers Aaron and Joshua Potts. They're the co-founders and co-hosts of Running Report and 2 Black Runners , a YouTube channel and podcast "produced for the culture and by the culture." They have a deep knowledge and love of running, and they're using their voices to create positive change in the running community. The 2 Black Runners podcast is available on all of the major podcast platforms, and their Running Report videos are on YouTube. You can follow Running Report on Twitter and Instagram , and keep up with the latest from 2 Black Runners on their Instagram. You can listen to Aaron and Joshua's original episode here. Thank you to UCAN for sponsoring RUNNING REUNION! UCAN uses a one-of-a-kind carbohydrate to provide a steady release of glucose over several hours that's easy on your stomach and doesn't cause a sugar crash. It comes in powders, bars, and gels, and they actually taste good! Their gel, UCAN Edge, was voted by Runner's World as one of the best foods to eat during a run. Tina has been a fan of UCAN for years and uses it exclusively for fueling when she's training and racing. Go here and use code TINAUCAN for 20% off your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running Reunion . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Aaron and Joshua. We look forward to hearing your thoughts on the show.

Apr 4, 2022

Come join Tina for a half marathon race around St Louis, a first for Together Runs! Tina takes you on a Together Run through the iconic parts of St Louis in this more upbeat, exciting run than most calming and meditative Together Runs. Part meditation, part reflection, part check-in, join Tina for #togetherrun47 Tina mentioned Come join the Together22 TOMORROW April 5th, 8pm EST. Sign up for the newsletter here and you will be sent the links Register for the Tracksmith shakeout run with Tina and Tommie Runz No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Apr 1, 2022

The name of Adam Merry's coaching company, "Run Merry," is a play on his surname, but it also describes his philosophy. He follows the advice of his coach, David Roche, to "smile as much as you can and try to be as uplifting to others as possible because it comes back to you." His belief that having fun should be at the center of everything has served him well as a professional ultrarunner. In his three races last year, he finished first overall in the Run the Rock 50 miler, and second overall in the Sage Burner 50K and the Never Summer 100K. As a coach, he shares what he's learned on his running journey with clients all around the world. For complete show notes and links, visit our website at runningforreal.com/episode293. Thank you to InsideTracker, Allbirds, and Boulderthon for sponsoring this episode. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website , and since the FOOTPRINT.FUTURECRAFT is still in limited supply, you can subscribe to our weekly newsletter and we'll let you know when they become more widely available. Race in the happiest city in America! On Oct 9, 2022, the 2nd annual Boulderthon will take place in Boulder, CO, featuring a full marathon, half marathon, 10K, and Kids Run. With an epic downtown finish in the foothills of the Rocky Mountains, it's sure to be an incredible event! Visit their website and use code TINA for $20 off the full or half marathon. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Adam. We look forward to hearing your thoughts on the show.

Mar 28, 2022

Tina has bronchitis and has been unable to record a Together Run, so we have another fabulous guest host. Today, Mike takes us on a run and will take you through all the usual Together Run favorite parts- beginning with a check in with nature, followed by a body scan, senses check in, check in mentally and will go on to share about his own running journey. Part meditation, part reflection, part check-in, join Mike for #togetherrun46 Tina mentioned If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Mar 25, 2022

Patti Castalano Dillon was the greatest female distance runner in the United States in the late 1970s - early 1980s. She won her first race, the 1976 Ocean State Marathon, only six months after she started running, earning a BQ. She set world records in the 5 mile, 20k, 30k, and half marathon; American records in the 10k and 15k; and was the first American woman to break 2:30 in the marathon. As one of the first female runners to sign a professional contract with a sponsor, she was a pioneer in women's distance running. Her successes came at a cost, however, which she talks about frankly in this episode. She's risen above the obstacles that she's faced over the years, and her story can serve as an inspiration to us all. For complete show notes and links, visit our website at runningforreal.com/episode292. Thank you to Tracksmith and InsideTracker for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Patti. We look forward to hearing your thoughts on the show.

Mar 21, 2022

Our first LONG Together Run, and today, hosted by Darius. Darius takes us on a run over two hours, he can become the perfect companion to your upcoming long run. Darius will begin with the usual check in with nature, body scan, senses check in, check in mentally and emotionally and go on to share about his running background, educational background, mental health, and his running dreams. Join Darius in this very Running For Real run as he takes a wrong turn, attempts to fuel while recording (another first in Together Runs), and offers 30, 60, 90 and 120 minute options for runners to enjoy. Part meditation, part reflection, part check-in, join Darius for #togetherrun45 Tina mentioned If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Mar 18, 2022

Journalist Tonya Russell has written for publications including The New York Times, The Washington Post , Self , The Atlantic , and Marie Claire . She's also a runner, coming back from a series of injuries. In this episode, she talks honestly about being a Type A runner, toxic positivity, and the emotions that being injured evoke. For complete show notes and links, visit our website at runningforreal.com/episode291. Thank you to Athletic Greens, Allbirds, and InsideTracker for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website , and since the FOOTPRINT.FUTURECRAFT is still in limited supply, you can subscribe to our weekly newsletter and we'll let you know when they become more widely available. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Tonya. We look forward to hearing your thoughts on the show.

Mar 14, 2022

Come join Tina for a run with a friend, even if you are on your own for every run. Tina takes you on a Together Run around St Louis in this meditative, calming, reflective run. Each run begins with a body scan and senses check in, then Tina asks how you are, really, and then chats with you as if you were by her side. Part meditation, part reflection, part check-in, join Tina for #togetherrun44 Tina mentioned Come join the Together22 Brave space meetup tomorrow at either 1pm or 8pm EST. Sign up for the newsletter here and you will be sent the links Register for the Tracksmith shakeout run with Tina and Tommie Runz No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Mar 11, 2022

Yassine Diboun is a champion ultrarunner, routinely finishing near the top in some of the world's most demanding and prestigious races. He won and set the course record at the Leona Divide 50K in 2013 and was a member of the silver medal-winning U.S. team at the IAU World Trail Championships in 2015. What people may not know is that he can be found not only running the trails, but manning race aid stations dressed as a cowboy… or an astronaut. As owner of Wy'east Wolfpack in Portland, Oregon, he connects people to the joys of health and wellness through movement. Today he and Tina talk about his journey to becoming a top ultrarunner, connecting to nature, and why he's known for the fun that he brings to volunteering. For complete show notes and links, visit our website at runningforreal.com/episode290. Thank you to Tracksmith and InsideTracker for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Yassine. We look forward to hearing your thoughts on the show.

Mar 7, 2022

Run with a friend without physically running with someone else. Join Tina for a Together Run around St Louis. It will feel like you are with her in this run that begins with a body scan and senses check in, asks how you are, really, and then chats with you conversationally. In this run, you will even get to meet a special friend in Tina's life. Part meditation, part reflection, part check-in, join Tina for #togetherrun43 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Mar 4, 2022

Neely Spence Gracey and Cindy Kuzma know a thing or two about setting and achieving goals. Neely is a three-time Olympic Trials qualifier and has her sights set on qualifying for the Trials in 2024. She was the top American at the 2016 Boston Marathon and has broken 70 minutes in the half. Cindy is a writer, author and podcaster who has helped countless athletes come back from injury with her book Rebound and her Injured Athletes Club podcast. They've teamed up to write Breakthrough Women's Running: Dream Big and Train Smart, drawing on their personal experiences and those of the successful women runners they interviewed. Their objective is to help women achieve their running goals and to recognize the ways that those goals can - and should - change throughout their lives. For complete show notes and links, visit our website at runningforreal.com/episode289. Thank you to Athletic Greens, Allbirds, and InsideTracker for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website , and since the FOOTPRINT.FUTURECRAFT is still in limited supply, you can subscribe to our weekly newsletter and we'll let you know when they become more widely available. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Neely and Cindy. We look forward to hearing your thoughts on the show.

Feb 28, 2022

It's Together Run Monday, but for the second week in a row, there is no Together Run to join. Tina talks about compassion and empathy towards ourselves in moments where things don't turn out as planned. Find the rest of the 42 previous Together Runs here. Oh, and it is the FINAL WEEK to vote for Running For Real as Best Fitness Podcast for Sports Podcast Award! We are competing for the win, help us win! Tina mentioned Vote for Running For Real as Best Fitness Podcast for Sports Podcast Award No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Feb 25, 2022

Callan Porter-Romero is a mixed media artist and muralist, a flavor chemist, and an aspiring marathoner. She tells the stories of her multicultural community through her artwork, particularly her paintings of hands. "The way that I've approached art is about giving room for those stories and making people acknowledge that they exist." Callan is of Black, Japanese, and Mexican heritage, which she shares at the very top of her website. That multicultural background isn't unusual in her hometown of Oakland, CA, but the area is changing, which in some ways has been detrimental to the community. As she explains, the "exchange of cultures is really critical and crucial to the community of Oakland. And so I put that out there as a way of reminding that people like me still exist in this community." Oakland has evolved because of the cultural exchanges there, and her artwork is about giving a voice to the voiceless by reflecting their narratives and making sure that their contributions are recognized. "My philosophy is that there should be art everywhere." Callan has always been interested in art, but, she says, "my city has a history of gutting the arts programs. And so my experience with art, my relationship with artists, has been really limited. And so I'm really passionate about accessibility to art." She had time away from the chemistry lab during the first part of the pandemic, which allowed her to really think about what was important to her. She realized that she wanted to create public art, so she reached out to a non-profit, Three Thirty Three Arts, that coordinates with artists in the Bay area who paint murals for free. "It's a good reminder that the community is there and hungry for connection." Although municipalities often raise barriers to installing public art, the reaction from individuals is overwhelmingly positive. When Callan is painting her murals, people will come up and tell her, "We need this; we've always wanted a mural here." Being a part of 333 has enabled her "to fulfill that dream and be more ingrained and a part of the community which is really, really important, particularly during the pandemic when everyone has been so far apart." "I think there's a lot of stories you can tell from someone's hands." Besides public art, Callan's other current focus is on painting hands. "There's a lot of hidden labor in people's hands and you know what they've gone through in life, what they've been exposed to or how they feel in a situation," she explains. "The reason why I think hands are beautiful is because you can show age through them. You can show frustration. You can show personality." "What's important to me is that the hand is getting its say." She doesn't try to make her hands realistic; it's the story they tell that's important. That story is often of untold labor. The recycled materials that she uses are "a commentary on the fact that a lot of people who are doing these hidden labor jobs are being used as a replaceable product, where the humanity is stripped from people who are in those positions. And I use these types of materials to comment on that. And in a way, to show that despite the way that society views people like me or people who are in those circumstances, they're still going about their lives." By using recycled materials, she also helps in a small way to cut down on waste. "I'm trying to use those materials that would go to landfill and incorporate them into my art," she says, so she uses cardboard, packaging materials, and fabric from discarded clothing in her pieces. "It allowed me to, in my head, go on an adventure and really feel like I could do whatever, I could be whoever." Callan played soccer competitively in high school and college, so she ran as part of that, but didn't really start running for its own sake until she moved to Santa Cruz after graduating. She remembers that "running through the neighborhood felt like I had more control of my situation and I didn't feel alone and it also allowed me to explore." When she ran her first 10k, it was the first time that she'd run that far and she won first place in her age group! Now she's working towards her next goal, completing a marathon. "Don't have any zero days." As runners, we can use running as an analogy for just about anything. Callan can compare it to creating art. If she tries something and isn't satisfied, she can always paint over it. She believes that "doing it is what matters; it's like, at least I tried something." For her running, "it's remembering that I might not do the distance that I had wanted to do that day, but at least I did something." She got that perspective from her brother, who told her, "Don't have any zero days." That doesn't mean going out and doing something crazy; "it just means at least you tried something that day and you feel proud of yourself for at least doing one thing." "Don't put pressure on yourself to feel like you need to be something or you need to be acting a certain way. As long as you're thinking actively about wanting to connect, I think that's a good first step." Resources: Callan's Instagram Callan's website 333 Arts Thank you to Athletic Greens,Allbirds, and InsideTracker for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website , and since the FOOTPRINT.FUTURECRAFT is still in limited supply, you can subscribe to our weekly newsletter and we'll let you know when they become more widely available. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Callan. We look forward to hearing your thoughts on the show.

Feb 18, 2022

This is not the podcast episode that it was originally intended to be. That was going to be a full-length conversation with Sidney Baptista, founder of PIONEERS Run Crew in Boston, the PYNRS performance streetwear brand, and the coach for the PACE online coaching platform. That episode sadly was lost. But a situation that could be regarded as a failure became an opportunity to reflect on making mistakes, practicing self-compassion, and the importance of a supportive environment. If you've ever made a mistake in your life, this episode is for you. And if you're a perfect human being who has never committed an error, it's still for you, because you'll have the pleasure of meeting Sid for a brief conversation. He'll be back for a longer talk in the future. "I wanted to reach out and say it was someone else's fault other than my own, knowing full well that it was my fault and it's okay to make a mistake." After an anxiety-filled night thinking about all of the things that can go wrong when you're an entrepreneur, Tina awoke in the morning to find out that one of them had. She was told by her editor that the podcast file that she'd sent him didn't contain any audio. Somehow the interview hadn't been recorded. After the initial shock wore off, she decided to record an episode about making mistakes and reached out to tell the Running for Real team about it. "Admitting mistakes is easier when we are surrounded by a safe community of people." She knew that her team wouldn't think any less of her for making a mistake, and she also trusted that her listeners wouldn't be judgmental. For Tina, the Running for Real community is a "safe, encouraging, supportive environment, where I feel like I can share and can admit my mistakes and can talk about these things." Especially at this time in history, when there's so much blaming and shaming, and people are afraid that anything they say or do may be used against them, that safe space is something that everyone needs. If you feel as though you wouldn't feel comfortable speaking out if you made a mistake, think about how you can create a supportive environment. "If we don't allow ourselves the opportunity to make mistakes and to admit a mistake, we are also losing opportunities to be able to fix it, to be able to learn from it, to grow." When you tell someone about a mistake that you made, they may have advice for how to turn it into something positive, or at least less negative. It also gives you an opportunity to connect more deeply with that person, and helps them to feel that they can share their mistakes. It's only by acknowledging a mistake that we can move forward. And never underestimate the positive outcome that may result from it… Post-It Notes were created when their inventor failed to make the strong adhesive he was trying to develop! "Shame thrives on silence, judgment, and secrecy, and by bringing that out into the light I didn't allow it to take over my mind." Tina posted about what had happened on Instagram, and reached out to Sid to apologize and to ask if he would talk about it. Not only was he not angry, he thought "people will really enjoy this, and taking something that didn't work out and making it kind of a teaching moment and a learning moment is really cool." He could relate; it was a failure in his concert-promoting business that led him to running. That, however, is a story for a future episode… Resources: Sidney's Instagram PYNRS TikTok Stay on PACE w/Coach Sid #Running4Real Superstars Running for Real Newsletter Mindset: The New Psychology of Success Thank you to Tracksmith and InsideTracker for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Sidney. We look forward to hearing your thoughts on the show.

Feb 14, 2022

In this chilly #TogetherRun, Tina takes us on a run in St Louis beginning as always, with a check in with nature, body scan, senses check in, check in mentally and emotionally. Before going into the conversation part of the run. This week, Tina talks about the relationship we have with our past selves. How do we learn to love and respect choices that now we would never have made. How do we come to peace with the behaviors of ours that we might not be too proud to show. We tlak through this, in this week's together run 42. Part meditation, part reflection, part check-in, join Tina for #togetherrun42 Tina mentioned Vote for Running For Real as Best Fitness Podcast for Sports Podcast Award No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Feb 11, 2022

In the summer of 2018, James Ro mentioned to some friends in their group chat that he wanted to start a running group. He posted an Instagram story and invited other people to join them. That informal gathering evolved into the Atlanta Run Club (A.R.C.), with a mission to change their community through love, solidarity, and running. Their vision caught the attention of big names in the fitness industry, which has enabled A.R.C. to produce countless weekly runs, global campaigns, social functions, and organized races. Today their ethos of inclusivity and the experiences they provide reach far beyond their home city. "Running communicates such a strong parallel in life; the sport of just moving forward and overcoming hurdles and testing your endurance and perseverance." James hasn't always been a runner; as a matter of fact, his earliest memory of running was "not actually a pleasant one." In elementary school, he recalls," I felt like I was always behind other kids doing mile tests and different physical exams and ironically,I learned to fall in love with it more so because of the benefits and the reward that you get from practicing it and continuing to do it." But, he says, "as I continued to evolve through different seasons and stages of my life, running became my ally in really just overcoming different hurdles and challenges in my personal life." "The entryway into that sport should be welcoming, should be all-embracing and inclusive." He wanted to share the benefits that he derived from running with others, and create a "space of community for others to feel included and to be able to conquer their own journeys through running." He and his friend Christian Haahs, now the creative director of A.R.C., started tossing ideas around. Their intention from the beginning was that A.R.C. would be a community of "social athletes, people that kind of come out and their primary reason of wanting to run is to simply interact socially with others, and fitness just happens to be something that we all know we have to do because it's good for our health. But first and foremost prioritizing that human connection element." "The best way to, I think, engage in diversity and inclusion is to simply walk alongside and symbolically and metaphorically and literally run alongside people in life." As an Asian-American, the son of Korean immigrants, James is no stranger to racism and discrimination. His goal, however, isn't to "all get on the same page," but rather to "appreciate that we're on different pages and still be able to run in the same direction." That, he says, is "when you'll find the synergy in understanding each other and appreciating each other's differences." A.R.C. has allowed him to "manifest and live out what we've always dreamed of, which is a space of inclusivity that is not mono-cultural, that is not exclusive in any sense." "Running can also be a metaphorical vehicle to communicate a larger message to the world. " James has found that "when people are running towards something together, it kind of just draws attention to 'What are they like? What is the 'why' behind their miles? What is the reason why they're running?'" By exploring that, and getting "creative with how you use it in the community, it can scale out to something as big as getting people to stand behind and rally behind a message and make an impact on not just your community, but different communities around you too." "It's not that I really enjoy the process of running, but I love how I feel after it." It's the "benefits and rewards" of running that he embraces. "I love the discipline that it brings," he says. "I love the just the feeling of accomplishment and completion, and being able to deal with others and create goals and accomplish goals and track goals, and I think when you take such a multi-dimensional platform like running that can really touch different areas of your life, you can make it to be anything you want." "For me, the journey of holistic health and wellness has always started with the mind." Running and working out have always been "a form of therapy" for him. He believes in using "physical activity as vessels to strengthen the mind," and being outdoors is part of that too. "I love running out on the trails every now and then, and there's just something about being able to connect with nature and being in tune with your outdoor environment, and in those moments and experiences, it grants me such a feeling of inner peace and reflection." Just as he wants others to enjoy the benefits of running, he wants them to be able to experience the therapeutic effect of being in nature. He's become actively involved in fighting climate change, partly by joining the Allbirds Allgood Collective, "a collective of people coming together to make the world and our local spaces friendlier, more accessible, more inclusive and just better overall." "My approach and perspective is everyone has their source of inner peace and just learning to appreciate the differences in that, right?" The church plays a major role in the lives of Korean-Americans; as James explains, "It was such an immigration hub for our parents' generation to come together. It was the one place where people can gather consistently to just see each other and share cultures and eat the same foods together." Religion is often a source of division, but he's found that "it's expanded my view on people in a really good way. I think it's fueled me to really appreciate and see human connection from a different angle." People may not share a faith, but "the beauty is in the fact that we're all just on different pages." "We all represent different things, but we're still able to move forward and still appreciate the accomplishment of finishing a race, the accomplishment of 'hey, we're in this together.'" Resources: Atlanta Run Club Instagram James' Instagram Atlanta Run Club website Allbirds Allgood Collective Thank you to Allbirds, Athletic Greens, and InsideTracker for sponsoring this episode. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website , and since the FOOTPRINT.FUTURECRAFT is still in limited supply, you can subscribe to our weekly newsletter and we'll let you know when they become more widely available. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to James. We look forward to hearing your thoughts on the show.

Feb 7, 2022

It has been a snow filled, bitterly cold week in St Louis, Jennifer took us on a run through a beautiful trail in Asheville for this #togetherrun. Jennifer takes us through the usual check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation where we can get to know her and feel like we are running with a new friend for the first time. Join this fun run in the woods for something different on your next run. Part meditation, part reflection, part check-in, join Jennifer for #togetherrun41 Tina mentioned If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Feb 4, 2022

Wyn Wiley, a.k.a. Pattie Gonia, and Ryan Montgomery are a couple with a shared mission. As Wyn says, "we are really open to learning new things and messing with systems and trying to change this world." Pattie describes themself as a "professional homsexual, queer environmentalist, and drag queen, building community for queer people, allies and our planet." Ryan is a record-setting pro ultra-runner who will be competing in the 2022 Western States on a Golden Ticket. Pattie is a founder and Ryan is a founding member of The Outdoorist Oath, an organization committed to taking action on climate change, actively working to ally all people in the outdoor community, and supporting a connection to the outdoors for everyone. Wyn: "We remind each other all the time that life isn't just the work you do or the sport you do, but it's having a person to spend time with." Looking back on the backpacking trips he's done, Wyn has realized that "it's never about the mileage, it's never about all this s*** that I think it is, it's about the people and the love of a thing." Ryan has the same perspective on running, which is rare, although as Wyn points out, that may be because "he's fast, so he can run in the daylight while everyone is running in the night time most of the time." Wyn: "I really look for North Star people in my life." Wyn credits his chosen family with teaching him about slowing down and enjoying life. His emotionally-invested friendships have made Ryan examine his own relationships and recognize that in the running community, "oftentimes we have friends that are just our running acquaintances and we only meet up to run and perhaps there's not actually a ton of depth there." But he's also come to the conclusion that that can be okay: "you served a purpose in my life and I've learned something and now there's another set of people in my life that have other purposes." Ryan: "I approached Javelina as a way of just celebrating who I am and just having fun with my crew and the people around me." The Javelina Jundred bills itself as "the original 100 mile trail run party" and as such, Ryan says, "it becomes this big celebration of diversity and uniqueness of expression. As someone who identifies as a queer trail runner who, you know, likes to paint his nails and maybe occasionally wears a crop top when I run, I loved the energy there." That energy and the support of his friends helped him to a second place finish with a time of 13:33:52, and secured him a Golden Ticket to the 2022 Western States. Ryan: "Running is a lifestyle for me and second is competition and performance, and I think making sure that I have that mindset as I approach my sport has been fundamental." Ryan has seen so many runners who jump into the sport and quickly get burned out because of the pressure from their sponsors to produce results. He believes that you need to ask yourself why it is that you're running; it shouldn't be just to win a race. Making it a lifestyle is key to longevity. "I want to be a 50 year old, a 60 year old, a 70 year old running races still," he says, "and having that mindset is going to make my sport and myself so much more sustainable." Wyn: "Never for a day underestimate the ability that all of us have to be a voice that other people listen to." The current running industry model, they both agree, is antiquated and needs to change. "The day and age of just sponsoring athletes is done," Wyn says. "I'm going to push for dollars to be put behind people who aren't just serving themselves but are serving their communities." He also encourages people to take action themselves. "I thought that allyship or advocacy or being a community voice was reserved for people only if they had a million followers or only if they had a blue checkmark by their name or only if they went to school for this stuff. What I'm seeing allyship and action actually look like is people taking their privileges and talents and skills and unique access to communities and people and truly making change happen." To that end, Wyn has founded The Outdoorist Oath, a non-profit that will provide free education on how to activate as an ally and create a community that can help shape the future of the outdoors. Ryan: "If you're passionate about something, you've just got to go ahead and do it yourself and tap the people in your circle that are also passionate about that." That means using the tools at your disposal, which for many people can mean the privilege that they were born with. Privilege is often regarded as a bad thing, but Wyn says, "it just means there's a lot less obstacles in my way than another person's way and so what can I do with that?" Wyn: "Look for opportunities to collaborate, to learn from other people." There's so much that we can learn from others, especially if we're open to diverse voices. As Wyn points out, "If you read different history books when you grew up, would you maybe understand different perspectives about the world?" Ryan's advice is "when you're met with otherness, when you're met with a difference, lead with curiosity and say, 'well, why is that?' or 'tell me more' or you know, 'tell me more about yourself and why you think that way.' When we enter a space where we're prohibiting new information from coming in to help us learn and grow is when I think there's something extremely wrong." Ryan: "I think that it is so much better to build a bridge rather than cause a crack between two people." Resources: Pattie's Instagram Ryan's Instagram The Outdoorist Oath Instagram The Outdoorist Oath website How to Save a Planet podcast episode with Wyn Jordan's Instagram Alison Desir's Instagram Thank you to Allbirds, Athletic Greens, and InsideTracker for sponsoring this episode. Allbirds is all about doing things better, like collaborating with Adidas to create a performance running shoe, the FOOTPRINT.FUTURECRAFT, with only 2.94kg CO2 per pair. Their products are made from natural and recycled materials, and best of all, they know who they are. They are confident in what they do, and are changing the entire running industry before our eyes. You can see their entire collection on their website , and since the FOOTPRINT.FUTURECRAFT is still in limited supply, you can subscribe to our weekly newsletter and we'll let you know when they become more widely available. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Wyn and Ryan. We look forward to hearing your thoughts on the show.

Jan 31, 2022

Join Tina for a tired run around St Louis where she shares which races she will be doing and why she was torn as to which ones to to. Tina also shares some things that have been weighing on her mind, and asks listeners to forgive thesmelves for things they have not been doing as well as they hoped either. Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation. Part meditation, part reflection, part check-in, join Tina for #togetherrun40 Tina mentioned Vote for Running For Real as Best Fitness Podcast for Sports Podcast Award No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jan 28, 2022

Brittany Charboneau's Instagram handle is @funnyrunner26.2. Once you know that, it's not surprising to learn that she chose to race at Disney World this month in costume - four costumes, actually. She was competing in the Dopey Challenge, which consists of a 5k, 10k, half marathon and marathon on four consecutive days. Her goal was to have fun, which she did, but she accomplished more than that - she won all four races, becoming the first person in the series' 29-year history to do so. "The beauty of this whole race experience was I got to do exactly what I wanted to, which was race in costume." When Brittany pitched her coach on the idea of running the Dopey Challenge, she explained that it was "about keeping the joy and the fun with all of it." Her coach supported the plan, providing that she upped her costume game, which she did, running as Elsa from Frozen 2 , Bing Bong and Joy from Inside Out , and breaking the marathon tape as Cruella de Ville. "I'm such a big believer of everything happens for a reason and hindsight; you get so many golden nuggets of things that are like, oh, you are on the right path." It was a freak accident that led to her running the Dopey Challenge. She was 10 days out from the Boston Marathon and crushing her training when she was knocked down by an off-leash dog while on a run. She suffered a concussion and injured her back, but was determined to power through the race. But by mile 15, she had to start walking, and she ultimately dropped out at mile 18. She took a week off and started thinking, "what do I want to do that's gonna bring me joy? How can I still use this fitness, but just go play and kick off the year in a different way because my 2021 ended this way; how can I kick off 2022?" Brittany runs with different themes for different days, and on the day that the dog collided with her, the theme was Disney. Looking back, she says, "I take it as it was putting me on my right path, because if I had run Boston, I would never have run Disney." "There are lots of roses but there's a lot of weeds too, that are part of this whole story and whole journey." When she first started racing as an elite, Brittany didn't anticipate all of the pressure that would go along with it, even though she acknowledges that in her case, much of it is self-imposed. She struggled with imposter syndrome after she got a contract with North Face, asking herself, "Do I deserve this? Like, why me? There's a lot of other fast people; was this a fluke?" "I have a lot more to offer as a person and what I can do vs. just my times or just winning certain races." In her moments of doubt, she reminds herself that "people get invested in different athletes just for who they are. Like my favorite athletes, if they have a bad race, it's like, yeah, but overall she's a badass and I think she's amazing and she's funny or something like that." She finds it hard to believe that people feel the same way about her, though. At Boston, she was sure that "the cameras are going to be on me as I'm sobbing on the sidelines." They weren't, and she realized that nobody cared except to reach out and make sure that she was all right. "It wasn't this whole dramatic thing that I had played out in my head of this big story of 'breaking news' that I dropped out of Boston." "When I started racing elite, I thought if I can just look like everyone else, I will race like everyone else. And for me, that meant being severely under-fueled." Dealing with imposter syndrome hasn't been Brittany's only struggle. For years she was determined to maintain a shredded physique, even though it was detrimental to her running and her health. She finally started working with a dietician, who has helped her change the way that she thinks about food. She recalls, "I had to print out this mantra for myself and I put it on my fridge when I first started working on fueling, that said, 'do you want to look like an elite athlete or perform like one?' because there's a big difference." She knows that she'll probably never conquer her feelings about food, but she won't let them control her. Instead she tells them, "you're gonna sit in the back seat, you're gonna be on this ride, you don't ever get to drive, but you're probably just going to be here and I acknowledge that." "It's not been like running on a rainbow and I'm just shooting glitter out of everywhere and I'm just like 'this is so easy, this is wonderful.'" Brittany's goal is to have fun with her running, and not allow her intensity to take the joy out of it, but that isn't always easy. She explains, "if you think about an artist, as they're creating different pieces, they're having to put a lot of intention and thought behind the pieces that they're creating and I feel like it's the same for my running." However, she says, "the fun is work, but like anything that is really hard work, it's so much more worth it if you can just stick it out and stick through it." " I hope [the listeners] chase their own joy. I hope they have a really great year, as well. I'm just putting all of those good vibes out for everybody in the running world too." Resources: Brittany's Instagram Brittany's website Mercuria Running Thank you to Tracksmith, Athletic Greens, and InsideTracker for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Brittany. We look forward to hearing your thoughts on the show.

Jan 24, 2022

It has been very cold in St Louis this week, and today we have our third guest hosted #togetherrun. Join Superstar and community member Brendan for a run. Brendan takes us through a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation where we can get to know him, and talk through some of the things on his mind. Part meditation, part reflection, part check-in, join Brendan for #togetherrun36 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jan 21, 2022

Fans of track and field know Dawn Harper-Nelson as the gold medalist in the 100-meter hurdles at the 2008 Olympic Beijing Games and as the silver medalist in London four years later and at the 2017 World Championships. In 2018 she announced that she was retiring to start a family, but was back on the track a month after giving birth to her daughter, Harper. Dawn is an inspiration not only to mother runners, but to all women who want to pursue their dreams. Her bid to make the Olympic team one more time is chronicled in the new documentary, Hi I'm Dawn Harper-Nelson . "When I was pregnant with my daughter, I just had this moment when I thought, when she sees these interviews, I do not want her to say, 'oh, so wait, all of mom's dreams had to stop because she was gonna have me.'" It wasn't long after Dawn announced her retirement that she realized that "I still have a desire and I'm fine physically; I'm capable; I'm actually gonna go back." It wasn't just about her aspiration to keep competing, she remembered conversations that she and her friends had about how their own mothers had stopped pursuing their goals after their children were born. She didn't want her daughter to feel that she bore that responsibility. "I'm going to chase this dream, you know, and we'll see where it goes." Dawn resumed her training after Harper's birth in pursuit of a spot on the 2020 Olympic team. She says, "I'm happy that now we will forever have Hi I'm Dawn Harper-Nelson , where she can look at that and see herself and see me and know I included you in every part of it; even when I was at track practice, mama was thinking of you… so she knows,' oh, I was loved,' even when she's not in my presence." "I just feel like now it's an outpouring of support because women are like, 'I don't know if you have someone to support you, and I don't know you, but I'll support you.'" Something that helped Dawn as she returned to competition was the support she got from other women. She's always made a point of being supportive herself, reaching out to help other women, and sharing with them what she's learned. That mentality has allowed her to establish "amazing relationships," even with the women she defeated on the track. After a race, her competitors would come to her, wanting to talk about what had happened. "It was weird," she acknowledges, "but I was like, I'm doing something right where I'm leaving the door open. I'm not cocky about the win." "I love track and field… I just love to see the guts and glory that's been poured out, you know? So yeah, I'm going to be involved in track and field." Whenever Dawn really does retire from running, she knows that track will still be part of her life. After years of being interviewed, she may take her place on the other side of the microphone: "I've had some discussions with people about being in front of a camera and so I'm excited, because that means I'll interact more with my community." She recognizes that "I've been blessed with other gifts that I did not nourish;I did not feed. And so now it's exciting to feed those things and really step out on a limb." "Whatever your dreams are, whatever your goals are, they're valuable; they're worth it. Most importantly, you're worth it." Resources: Running Realized episode with Dawn Hi I'm Dawn Harper Nelson Dawn's Instagram Dawn's Twitter Thank you to Athletic Greens, UCAN, and Tracksmith for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Thank you, UCAN. I have been talking about them for years and they are my ONLY source for fueling while I am training and racing. And without fail, I have a product of UCAN every day, whether it is a Peanut Butter Chocolate Bar or their delicious Cookies and Cream Protein Powder. I am also excited to share with you a NEW product, a gel! It's fueled with Superstarch and ready to go wherever you are headed. Go here and use the code TINAUCAN for 20% off your order! Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Dawn. We look forward to hearing your thoughts on the show.

Jan 17, 2022

Tina is back to running from her home in St Louis, reflecting on her trip home to England, why we need to make diffituclt choices that not everyone can understnad, and how she continues to follow her heart. Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation. Part meditation, part reflection, part check-in, join Tina for #togetherrun38 Tina mentioned Vote for Running For Real as Best Fitness Podcast for Sports Podcast Award No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jan 14, 2022

This is the time when a lot of us are thinking about our running goals for the new year. Maybe you have a big race in mind, or you want to be more consistent in your training. Maybe you're struggling because you feel as though you "should" have a goal, but don't. Steve Picucci has coached hundreds of runners, many of whom have won championship titles and achieved their personal bests under his guidance - including Tina, who also happens to be his wife. In this episode they share their thoughts on setting goals, the way they shift over time, and how they might not always be what you imagine. Tina: "...those of you who say, 'I have this really big goal that I want to accomplish,' or 'I really want to make this year count,' or 'this has to be the year I do X, Y, Z,' whatever that may be, when we think of our running in those terms, we're kind of setting ourselves up for failure." For one thing, she says, "the fun is sucked right out of it." Unless you're a professional runner, by putting those pressures on yourself, you're taking something that should be an escape and a joy and making it one more stressor in your life. When you place a time limit on achieving something, or take the Eminem-like approach that a particular race is your "one shot," you're putting yourself in a position where it's unlikely that you'll reach your goal, and even if you do, you'll have missed out on so much along the way. As Tina says, "We already walk the line between commitment and obsession as runners, and I really think that having that need to commit pushes us over into the part of obsession." Steve: "I always tell the athletes I work with that a lot of the stuff we do outside of the running is just as important or more important than the actual running you do." The obsession with achieving a goal leads many runners to get so wrapped up in specific aspects of training that they neglect other parts. They get injured or don't recover sufficiently to reap the benefit of their workouts because they're overtraining, and as Steve observes, "people just kind of miss the fact that one of the most important things is you've got to be consistent and you're never going to be consistent if you're overtraining." Steve: "It's okay to have that big, top-step goal, but you've got to focus on the little goals, the intermediate steps, to get to that big goal." Runners often focus so narrowly on one big goal that they don't appreciate the smaller steps along the way and give themselves credit for accomplishing them. Those steps don't have to be time goals; they could be remaining consistent with your strength training or foam rolling. A goal doesn't always have to be a number. Steve: "You've got to figure out where your passions are and what you want to do and then also evaluate where your commitment is." One key element to achieving a big goal is being realistic about it. You have to be honest with yourself not only in terms of if you have the physical ability, but if you have the resources. Do you have the time to devote to it? Steve: "I think modifying [a goal] is a little bit of a hard thing because you want to keep that big dream goal, but I think it's okay to have a different route you can take, as well." Maybe your goal is to qualify for Boston, but you can't quite meet the standard. Might you be able to do it in a couple of years when you're in a new age group, or in a better position to do the necessary training? Maybe you're a masters runner and your fastest times are behind you. You have to "not forget the past, but not compare to it, just like you don't want to compare yourself to every elite athlete or every high-level Olympian." Steve also points out that "a goal doesn't have to be tied to a time or even a race." It doesn't have to be something that's obvious to other people; it just has to mean something to you. Goals aren't the only things that might need to be modified. When you know what you should be doing to achieve your goals but you're not doing it, Steve recommends asking yourself, "What's the one thing I can do today to help me down the path to get back to that?". Most importantly, "If you don't get everything right, don't beat yourself up about it." Tina: "I just want to remind you that even if things seem to be falling apart right now, even if you're not managing to do what you want to do and it's looking like once again you're letting yourself and everyone else down, you are not. You're out there doing it, even if it's not as much as you'd like. You are doing something that most of the population is not, and accomplishments and successes don't make you who you are." Resources: Tina's interview with Mary Cain Mile 20 Mental Training Course #Together22Goals Thank you to Athletic Greens and Zencastr for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Zencastr is an all in one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy. Go here to get 30% off your first three months. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Steve. We look forward to hearing your thoughts on the show.

Jan 10, 2022

Another special episode this week. Join podcast host (and podcast guest) and all round runner inspiration, Marcus Brown with Tina for this week's together run. Tina and Marcus went for a sunrise New Years Day run along one of Tina's favorite loops in St Albans. Hear the two friends go through a check in with nature, body scan, senses check in, check in mentally and emotionally and go onto a conversation. Tina and Marcus discuss the "new year, new you" hype that appears this time of year. Instead, Marcus asks the listeners to consider loving, forgiving, embracing, you, in this moment. Part meditation, part reflection, part check-in, join Marcus and Tina for #togetherrun37 Tina mentioned Running Realized As always, no sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jan 3, 2022

We have our second guest hosted #togetherrun this week. Join Superstar and community member Camilla for a run around Venice in the early morning. Camilla takes us through a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation where we can get to know her, and talk through some of the things on her mind. Camilla starts the run at San Bortolo near Rialto, then takes us through Venice passing all of these famous sites: San Marco Santo Stefano Academia bridge Punta salute Along zattere Santa margherita San toma The photo of Camilla is from San Marco Part meditation, part reflection, part check-in, join Camilla for #togetherrun36 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jan 3, 2022

We have our second guest hosted #togetherrun this week. Join Superstar and community member Camilla for a run around Venice in the early morning. Camilla takes us through a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation where we can get to know her, and talk through some of the things on her mind. Camilla starts the run at San Bortolo near Rialto, then takes us through Venice passing all of these famous sites: San Marco Santo Stefano Academia bridge Punta salute Along zattere Santa margherita San toma The photo of Camilla is from San Marco Part meditation, part reflection, part check-in, join Camilla for #togetherrun36 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Dec 31, 2021

2021 has been an exciting year for Running for Real. We've changed direction a little bit, but one thing that remains constant is our sense of community and our desire to make everyone feel included and welcome. Our theme for the new year is #Together22, and we're looking forward to getting to know you all better. Another change is that the Running for Real team has grown. To help you get to know us better, the team members have chosen podcast episodes from the past year that especially resonated with them. We hope that you enjoyed - or will enjoy - them as much as we did! These are the episodes that we selected. To read each team member's comments, please visit the show notes page on the Running for Real website From Kat Mackay, Community Manager: Special Edition NYC Together Run 29 Jon Green: Green is the New Bronze - R4R 264 From Maria Vargas, Strategy and Philosophy: Running Realized Episode Three: The Inner Disconnect (Shaun Martin segment) From Kelsey Wang, Head of Design and Sandy Guiterrez, Creative Content: Mishka Shubaly: We're Here Because We're Not All There - R4R 267 From Stacey Saunders, Events Manager: Kayleigh Williamson: Don't Let Somebody Else Tell You What You Can and Cannot Do - R4R 270 From Jeremy Noessel, Podcast Editor and Audio Consultant: Malcolm Gladwell: A Little Focus Goes a Long Way - R4R 258 From Erica De Los Santos, Inclusion Manager: Jordan Marie Brings Three White Horses Daniel: Running for Cause - R4R 225 From Sally Pontarelli, Content and Operations Manager: Tommie Runz: You Can Only Control You at this Moment - R4R 262 A big "thank you" to all of Running for Real's podcast guests, listeners, and partners this year! Resources: Sign up for the Running for Real Newsletter Running Realized podcast Tina's Together Run in St. Albans Maria's blog, It's Your World Kat's Instagram Thank you to Athletic Greens, Zencastr and goodr for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Zencastr is an all in one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy. Go here to get 30% off your first three months. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA for 15% off your order. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here.

Dec 27, 2021

What a special treat! Today you can join Tina for a run through the English countryside. Run amongst sheep (literally!), squelch in mud, go through kissing gates, and even check out a red phone booth. This run is through the Shropshire hills and will be as close as you can get to running through West of England Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation. Part meditation, part reflection, part check-in, join Tina for #togetherrun35 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Dec 24, 2021

Josh Lifrak was the director of the Chicago Cubs' Mental Skills Program when they won the 2016 World Series, ending a 108-year championship drought. He was the Mental Performance Coach for the New York Mets, and now he helps even more people optimize their performance through his work with Limitless Minds. The Covid-19 pandemic has made the past couple of years hard for a lot of us. Today Josh shares his advice on how to work through these difficult times. "I was realizing that I could have a bigger reach, a bigger scope of contribution in the world, if I were to move away from sports." The work that Josh did with sports teams had a huge impact on them, but he felt that his direct sphere of influence was tiny. He'd also been working with different companies, and says that he "was seeing how what we teach in sports has this incredible reach into the corporate world." He realized that one of his biggest values was in terms of workers' contribution. Even though his position in major league baseball seemed to be a dream job, he left it in order to reach more people and to "have them have these moments of 'aha!' and these moments where their lives were getting impacted." "[Team manager] Joe Maddon…always used to say, 'be present, not perfect.'" Changing his career was stressful, but when he's faced with a situation that could seem overwhelming, Josh reminds himself that "the attempt to be perfect…it's not realistic. And I think once you accept that, then you can kind of move past it in a lot of ways." "A lot of times we hear, 'Gotta be positive. Be positive, be positive.' Well, the reality is there's things to not be positive about." Instead of trying to find the positive in everything, he accepts the negative aspects of a situation and then figures out how to move forward. As he explains, "You can't change what's already happened, but your actions can change what happens in the future. The past is not predictive of the future, but what you're doing in the present is." "The biggest thing is making a conscious decision for our own direction in our own minds and deciding how we want to be on a daily basis." Being intentional in his actions is a big part of Josh's philosophy. That means doing things "with purpose, on purpose." You have to establish your own values, rather than simply accepting someone else's agenda. " When you decide who you're going to be, then your actions kind of align with that," he explains. "When you're in something that you don't really like, what that really is doing is giving you an opportunity to see what you do want." The past couple of years have been hard for a lot of people, but Josh sees the other side. He offers some advice for 2022: "If there were things you didn't like or if it was a tough year for you in 2021, take stock of that and go, 'Okay. Well, what would the flip of that be? This is what I don't want; I'm pretty clear about that. What could I do to flip that on its head? And what does that look like if it was 180° the other way?'" Resources: Josh's previous interview on Running for Real Josh's Twitter Josh's LinkedIn Limitless Minds' website Thank you to InsideTracker, Athletic Greens, and Zencastr for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Zencastr is an all in one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy. Go here to get 30% off your first three months. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Josh. We look forward to hearing your thoughts on the show.

Dec 20, 2021

Tina is back home in St Albans, England, and takes us through a together run along one of her favorite loops. Sharing memories, experiences, and moments that made her the person she is today. Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation. Part meditation, part reflection, part check-in, join Tina for #togetherrun34 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Dec 17, 2021

Exactly a month after they ran ten miles of the New York City Marathon together, Tina and Elyse Kopecky connected to talk about eating to support your running, how "healthy" eating can become unhealthy, dealing with a picky eater, and how to set the tone for your entire day. Elyse is a mom, a trail runner, and with her co-author, elite runner Shalane Flanagan, a three-time New York Times bestselling author. "I did want to run a marathon at one point in my life, just to experience it." Elyse was a competitive runner in college, but she suffered from low bone density and stress fractures, amenorrhea, compartment syndrome, and I.B.S. By the time she graduated, she was burned out on racing and had no desire to get back on a starting line. "I still had a love for running and got really into trail running," she says, "but just running casually, like going for five mile runs with friends at a slow pace." As time went on though, she wanted to run a marathon. It happened that her 40th birthday coincided with the New York City Marathon's 50th anniversary and her friend Shalane Flanagan completing the six world marathon majors in six weeks, finishing in New York. Clearly it was the race that she had to do. "I wanted to prove to myself that all the nutrition advice that I was giving everyone else would work for myself." She was nervous going into training: "If I ended up with a stress fracture while marathon training, I would think I was a fraud, like none of my nutrition was working." But it did work; she ran the entire 26.2 miles without ever hitting a wall. She used to think that she couldn't eat before running because she has a sensitive stomach, but training for the marathon taught her that eating before a run actually helps her. "When I'm marathon training, I'm like a grizzly bear." Elyse says that people would be surprised if they saw how much she ate when she was marathon training. It wasn't easy because I.B.S. limits the foods that she can tolerate. She had to cook constantly, which was the hardest part of training. "The miles are the easy part; that doesn't take up as much time," she says. That doesn't mean that she only eats "healthy" foods. During training, she found that she needed gels and sports drinks, because "sometimes foods that seem less healthy are the ones that are going to fuel me the best." Everyone has to find what works for them, but the important thing is to take in enough fuel. Elyse observes, "I used to think that I wasn't a long distance runner because I never felt good past five miles, but now I realize that it was because I wasn't eating enough beforehand to feel good past five miles." "I think I was meant to have a picky kid so that I could relate more to parents and who knows, maybe this will result in a book down the road." Some people, like Elyse, can't eat certain things because of health issues. Others, like her son, just don't like them. Her daughter will try anything and has "an incredible palate." Elyse says that "with her being my first kid, I was like, I don't understand what's wrong with parents, like why they can't figure out how to feed children." Her son is a different story. She's figured out what he will eat, and makes sure that he has healthy, balanced meals, even if that means preparing the same dishes over and over. "They're not vegetables," she acknowledges, "but I think parents get caught up that it has to be vegetables. There are a lot of nutritious foods that are not vegetables." "I think I need to put it out there more on social that I do eat normal. Like my family does go out for tacos, we do get pizza take-out on Fridays." There are a lot of Run Fast. Eat Slow fans in Bend, OR, where Elyse lives, and they frequently stop to talk to her at the supermarket. She jokes with Shalane, "I don't want them looking at my cart because I have tortilla chips in there, and ice cream, and beer." She emphasizes though, that it is a joke. "I want people to know if you think you're eating perfectly, you probably aren't. If you're stressing that much to where your diet is perfect every single day, then maybe you're not enjoying food, and it gets to a point where it's unhealthy to eat overly healthy." "The more you restrict yourself, the more you're going to want that food." Because she allows herself to enjoy all foods, Elyse doesn't develop a craving for something because she's been depriving herself of it. That allows her to easily avoid overindulging over the holidays, which is a pitfall for so many people. She likes having something sweet every day, but she tries to make sure that it's something healthy, like homemade muffins or cookies made with butter. "I think that food is meant to be enjoyed and everything should taste delicious," she says, "even healthy food." "We believe that how you start your day impacts your whole day." Elyse and Shalane's new book, Rise and Run, is subtitled, Recipes, Rituals, and Runs to Fuel Your Day. The title reflects their belief that, as Elyse says, "how you start your day impacts your whole day, and that's everything from your mindset in the morning, to getting outside and getting the first rays of sunlight and setting your circadian rhythm by moving outside. That doesn't mean you have to go for a 10 mile run, but even just a two mile walk in the morning at first light can really impact your entire day in a positive way." The book is full of advice about training and how to start your day more mindfully, and of course, delicious, nourishing recipes. As Elyse says, "the biggest part of starting your day right is what you eat in the morning." Resources: Elyse's website Run Fast. Eat Slow. website Rise and Run Elyse's Instagram Thank you to goodr, Tracksmith, and Zencastr for sponsoring this episode. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA for 15% off your order. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! Zencastr is an all-in-one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy. Go here to get 30% off your first three months. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Elyse. We look forward to hearing your thoughts on the show.

Dec 13, 2021

Tina hoped to share a Together Run through Boston before flying to the UK, but rain meant this was not possible. Instead, Cynthia leads us through a guided run with a special twist. As a runner pianist who balances between these two disciplines, Cynthia gives us something unique and enjoyable to try for this run Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation. This week, Tina discusses Part meditation, part reflection, part check-in, join Tina for #togetherrun33 -- No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Apple (iTunes) Podcast | Sticher | Castbox | Overcast | Spotify | Google Play | iHeartradio | Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Dec 10, 2021

Although she's only 25, Lucy Bartholomew has been competing in ultras for a decade. She ran her first, the Surf Coast Century 100k, alongside her father, and the successes kept coming. In 2017 she raced in fifteen ultras and was the first place female in eight of them. The following year she ran her first 100 mile race, Western States, and finished third in the women's race. All of those medals came at a cost, however, and for a time she lost her love of running. Today she talks about how she regained her joy in the sport and now appreciates it more fully than she ever did before. "People asked what happened when the numbers went up, but when the numbers were so low that I was clearly unwell, no one asked any questions. In fact I was put on a pedestal." Lucy participated in a project at a heart institute in 2018, the year she triumphed at Western States. Her numbers were incredibly low - body fat under 12% and a heart rate so slow that it didn't register on the lab's equipment. The doctors were amazed and impressed; it was "like a hall of fame moment," she recalls. But those levels were impossible to maintain, and when she went back a year later, the numbers were all higher. She was stronger and healthier, but the reaction was, "oh, you're out of that elite athlete percentile and you're like, normal, God forbid." " I remember sitting there," she says, "and just being like, my photo's just gone off the wall of fame, and I'm now this normal human, which is just not good enough for their standards." "Overnight I gained 50,000 followers on Instagram. So 50,000 people started following me and they started following a version of Lucy that was not sustainable." After Lucy crossed the Western States' finish line in 2018, she suddenly had tens of thousands of new followers, who only knew her at her thinnest. When she gained weight after the race, people's comments made her start to question herself. "It just puts a grain of sand into your mind, just kind of like, am I doing everything wrong?" By the end of 2019, that grain of sand had become a sandcastle. "I think that I had lost the race of Western States before I had even begun." Running Western States in 2018 had been a joyful experience. She remembers an article that was written about her, saying how super-stoked she was. "And I was," she says, "I was just like, oh my God, I can't believe I'm in this position. I didn't come here to lead the race. I'm in front of Courtney freaking Dauwalter, like what is going on?" When she ran it again the next year, everything had changed. She was in the worst headspace of her life, and says, "if I have one regret in my running career - I don't use the word regret - but I disrespected that race. I ran it, but I didn't love it. I despised the fact that I was out there. I endured it, which the previous year, I enjoyed it, not endured." She hadn't looked at her watch for the first nine hours of the 2018 race because she was loving it so much. But in 2019, she says, "I looked at my watch for the first time probably a mile in and went, 'is that all we've done?'" "I don't love this anymore, and I've always said that I would stop the moment that I outrun my love for running." In retrospect, she knew that she should have rested after the 2018 Western States, but she kept racing. "Then the Christmas season I chilled out a little bit," she says, "had my three days off for the year, God forbid." She resumed her schedule of back-to-back ultras in the new year. Thinking about her racing calendar, she says, "I'm like, you are an absolute goose, Lucy. Who do you think you are, standing on all those start lines and doing that to your body?" "I learned from Western States that I won't stand on the start line if my head and heart aren't in it." Lucy had raced the Ultra Trail du Mont Blanc (UTMB) seven times and loved it, but when she arrived in Chamonix in 2019, she says, "I was like, I really just want to sit at a cafe and chill out, and sit in the river and do something else. I just want to get the chairlift up. Like, do we have to run?" "To be a great runner, you have to have the ability to run but then also to be able to cheer on others." She dropped out of the UTMB, but instead of sulking because "this was just turning into the absolute crumble of the year," she decided to support the people who were racing. She explains that when she was younger and would spectate as her dad raced, "I started to realize that you can be on the sideline and you can just be miserable about the fact that you're not in the race or you can be on the sideline and you can make people's day." She left Chamonix feeling proud that she'd respected herself enough to pull out of the race, and happy that "I was able to still be a part of the sport that I love, because whilst I wasn't loving the act of running, I love the philosophy and the community of running, and that's more important to me than any race ever." "It was just the most beautiful experience that put me in a position where it was kind of like, this is what matters." The lockdowns in Australia during the Covid-19 pandemic gave Lucy an opportunity to reset. After only being allowed one hour of running a day, 5 km from her house, she was ready for a challenge. She and two friends decided to run the extremely difficult Larapinta Trail in the Northern Territory of Australia. There were times on the trail that were "really, really tough," but at the end, when the community came out for the finish, she realized that "this is why I love this sport and this is what I want to do. I want to tell stories and I want to show places to people and I want to create community." The past few months presented Lucy with a different kind of challenge. She was diagnosed with cancer in one eye and has undergone surgery to remove the tumor. But the love and support she received when she revealed her diagnosis on social media have made her realize that people care about her as a person, not only about her appearance and her ability as a runner. Now she's eager to get back out on the trails. "I can be a part of the community and I can be out where I love, in nature, and that's kind of what I've taken away from a really challenging few months." Resources: Lucy's Instagram "Running Out," the documentary about Lucy running the Larapinta Trail Lucy's website Lucy's podcast interview with Dylan Bowman Thank you to Tracksmith, InsideTracker, and Zencastr for sponsoring this episode. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off site wide! Zencastr is an all-in-one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy. Go here to get 30% off your first three months. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Lucy. We look forward to hearing your thoughts on the show.

Dec 6, 2021

Join Tina for one of her first runs post covid, and while she still feels tired, the conversation is still strong. This is another good example of giving yourself compassion during physically stressful times. Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation. This week, Tina discusses what it is like to have you the listener know so much about her while knowing very little about you. She discusses the good and bad of this situation Part meditation, part reflection, part check-in, join Tina for #togetherrun32 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Apple (iTunes) Podcast | Sticher | Castbox | Overcast | Spotify | Google Play | iHeartradio | Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Dec 3, 2021

What is the world's longest footrace? The answer might surprise you. It doesn't cross the Sahara desert, or follow the Iditarod trail. It takes place in Queens, NY, and covers only a tiny portion of that borough - one 883m block, to be precise. The Sri Chinmoy Self-Transcendence 3100 Mile Race circles that block 5,649 times, and runners have 52 days in which to complete it. That's the equivalent of running two marathons every day for 7 ½ weeks. Harita Davies has completed it three times, only the second woman to achieve that feat, finishing it this year in 50 days, 13 hours, 23 minutes and 14 seconds. "After I had that physical movement and the kind of adrenaline and everything that the team sport and just the movement brings, I would feel great, you know?" Harita struggled with depression as a teenager, but found relief in sports. There were times that she'd stay in bed all day, then drag herself to a 5:00 p.m. water polo match in her pajamas, thinking "God, we have to play water polo," but within a few minutes of playing, her depression would lift. "I always remember," she says, "how that to me was like a miracle." "Having this goal is so incredibly rewarding when you achieve it." Doing an Outward Bound course in her native New Zealand when she was 18 was a "huge influence" in Harita's life. Learning how to do new things and working with others helped her find something strong within herself. The course culminated in a half marathon, and she was worried that she wouldn't be able to complete it. When she did, "it wasn't that I thought 'I'm going to become a runner now,' but I was like, 'wow, that was an accomplishment.'" "It was kind of a no brainer; it was like you start meditating and you start running." A couple of years later,she went to a meditation class that followed the philosophy of Sri Chinmoy. He advocated athleticism, and the combination of meditation and exercise resonated with her. "I just started meditating and I started running," she recalls, "and the two of them have been the solid points in my life… from then on, I've never had the one without the other." "I really couldn't run for more than a couple of miles for quite a few years. I would just be exhausted. And so that was a really, really challenging time for me because running had always been such an important part of my happiness and my peace and my identity." By 2007, Harita was running ultramarathons. After one multi-day race, she didn't recover well, and the endometriosis from which she'd suffered for years became much worse. She was unable to run for five years, but it led to an unexpected discovery. Since she couldn't run, she had to walk. "I was always like, I hate walking, you know, I'm someone who runs and I don't like walking," she says, but she realized that "yeah, well maybe you need to learn to like walking." She wound up not just liking it, but loving it. "We limit ourselves so much by the way we define ourselves without even really thinking that much about it ." The mental shift that came about when she had to stop running made her realize how "we so often put ourselves into a cage in the way that we define our happiness and what we need in our lives." Despite her health issues, Harita decided to do the Sri Chinmoy Oneness Home Peace Run, the world's largest peace torch relay. She spent three months running around the United States, and by the end of it, the endometriosis had gone away. "It really all came down to being happy and following my heart and following my inspiration and not being bound by what I felt like I should do or what was the right thing to do." After the Peace Run, she no longer saw running as something that she needed to do, but as a blessing. In 2017, following her heart and inspiration led her to enter the 3100 Mile Race. At the start line, she thought, "this is outrageous; I can't believe it's me who's standing here," and says, "I was surprisingly surrendered to just having a disastrous experience my first time." Not only was it not a disaster, she completed it and did better than she had ever imagined she would. More importantly, it made her realize that by running it, she was part of something bigger. It takes a huge village to put on the race, and the runner's role, obviously, is to run. But as Harita points out, "there's no way you'd be able to do it without all these other people playing their role. And in the end that is just such a beautiful thing and that's a huge part of the beauty of this race is that we all play our roles and in the end it creates something." "I felt like this in a way added almost responsibility to womankind to do my best." The second and third times that Harita ran the race, she was the only woman and felt an added obligation to excel. She'd come to realize that as a woman there were elements that were very different than they were for men, but she couldn't really identify what they were. She contacted Dr. Stacy Sims, an expert in human performance, particuarly sex differences. They worked together on Harita's nutrition and hydration for the 2021 race, which resulted in her smashing her previous record by 20 hours and 11 minutes. "There's no way that I thought that I could do this and I could, so whatever your dreams are, whatever impossible fantasies in the back of your mind, just start and give it a go because you have no idea of your capacity until you try." Resources: Tina's interview with Sanjay Rawal Tina's interview with Latoya Shauntay Snell Dr. Stacy Sims' website Dr. Sims' book, Roar Thank you to Tracksmith, UCAN, and Athletic Greens for sponsoring this episode. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! Thank you, UCAN. I have been talking about them for years and they are my ONLY source for fueling while I am training and racing. And without fail, I have a product of UCAN every day, whether it is a Peanut Butter Chocolate Bar or their delicious Cookies and Cream Protein Powder. I am also excited to share with you a NEW product, a gel! It's fueled with Superstarch and ready to go wherever you are headed. Go here and use the code TINAUCAN for 20% off your order! AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Harita. We look forward to hearing your thoughts on the show.

Nov 29, 2021

No together run today. I explain why, and give you a few important updates I think we all need to keep in mind as we go into the holiday season. As always, honest, unedited, and real. Links I mentioned: Together runs archives Partners discount codes Gift guide with non traditional ideas

Nov 26, 2021

Accept where you are now to get to where you want to be. Long-term fulfillment is more valuable than short-term gain. Progress is nonlinear. Those are valuable principles for runners to follow, but they're relevant to every aspect of your life, as Brad Stulberg explains in his new book, The Practice of Groundedness. Everyone could benefit from practicing groundedness, but Brad's model for success is especially pertinent for driven, type-A people, which describes many runners. Following his advice will help you become a better runner and person. "Many people these days… are feeling a constant coming up short in a sense of never enoughness. I call this heroic individualism and I define it as a game of one-upmanship against self and others." So many people feel as though they always need to do more, achieve more. That could mean breaking a goal time in a race or getting a promotion, but whatever it is, it's accompanied by the belief that once you achieve it, you'll feel fulfilled. The solution to that arrival fallacy, Brad says, is what he calls "groundedness, which is a sense of strength and stability from where you are." "Groundedness does not eliminate goal setting or striving or even ambition, but what it does is, it situates it so that it's more durable and sturdy because it comes from a place of enoughness." Brad points to research that says that "if you play not to lose, you tend not to perform as well as playing to win... When we are feeling unmoored or frantic or like we need to do something and then we'll finally be content, generally you do that from a place of playing not to lose." If instead you feel as though where you are right now is enough but you want to get better, then you start playing to win. That's more likely to lead to a flow state or being in the zone, and is associated with more sustainable peak performance. "We often confuse excitement and ease, even though they're very different things." Excitement, Brad explains, is "feeling that rush in your body of how great it's going to feel if you nail that workout in two weeks, or you PR that race... Ease, on the other hand, is what you get when you're present in the middle of a workout and your sense of self just kind of melts away because you're just flowing into the run." "Excitement, if you actually feel physiologically what that's like, is a lot closer to anxiety than to happiness, whereas ease is a lot closer to happiness than anxiety." Excitable runners believe that if they nail a workout, they'll be happy all day, and they're filled with self-doubt if they miss a workout or don't hit their paces. A more easeful runner, Brad says, "is someone who can look at the entire process of improvement, of self discovery, of learning about themselves as a person, as an athlete, and kind of settle into the training." He offers Eliud Kipchoge as "the ultimate embodiment of ease." "Yeah, you're faster when you're lighter, but you're slower when you're on the couch with a stress fracture." Being an easeful, rather than an excitable, runner can mean the difference between long-term success and burnout. The excitable approach may work for a few training cycles, but it will be unsustainable in the long term. "Those hits of excitement are really powerful. But if you do those things over and over and over again, you start to feel like crap." Whether it's in running or other aspects of your life, you need to learn how to not give in to the craving for excitement. Outside of running, that might mean ignoring the urge to check your phone to see if you've gotten an email or a "like" on your social media. Instead, work on staying grounded and present in the moment, and not allowing yourself to be distracted by the momentary high of an affirmation online. That doesn't mean that you have to disconnect entirely. Brad believes that "trying to have a goal of just being present always… is really hard in the 21st century and I think you set yourself up for a lot of failure and then a lot of self judgment if you have such a goal." Instead, set aside blocks of time when you want to be fully present, and eventually you'll find that those blocks can get longer and longer. It may not be easy at first, but it will be worth it. As Brad says, "No one ever looks back and says a really happy moment was having a viral post. So I think it's really important to remember this." resources: Brad's website The Practice of Groundedness: A Transformative Path to Success That Feeds--Not Crushes--Your Soul Brad's Twitter Thank you to Insidetracker, Athletic Greens, and Zencastr for sponsoring this episode. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get $200 off Ultimate + Free InnerAge, or 25% off site wide! AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. Zencastr is an all in one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy. Go here and use the code "runningforreal" to get 30% off for the first three months! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Brad. We look forward to hearing your thoughts on the show.

Nov 22, 2021

Join Tina for a unique together walk (while you run) as she takes her time off running and is unable to compete in her 50k due to her children having Covid 19 (and now Tina has it too). You become Tina's therapist in this raw, vulnerable, open time together as she works through her feelings about missing her goal race becuase of her kids being sick. If this is your first together run, one of the others would be a better fit, but if you are a regular listener, or have learned to care about Tina and her journey, this together walk will be a way to connect. Part meditation, part reflection, part check-in, join Tina for #togetherrun31 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Apple (iTunes) Podcast | Sticher | Castbox | Overcast | Spotify | Google Play | iHeartradio | Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Nov 19, 2021

Guarina Lopez is a storyteller who uses not only words but also images to share stories of the land and indigenous communities. A member of the Pascua Yaqui tribe of Tucson, AZ, she currently resides on the present and ancestral lands of the Piscataway and Nacotchtank in Washington, D.C. She's a runner; the founder of Native Women Ride; a writer, photographer and filmmaker; and our guest on today's episode. "There's always storytelling; it's all over, you just have to listen for it." As Guarina explains, "we come from storytelling traditions because a lot of times our languages weren't translated into English for the wider populace." When she wanted information about her heritage, she had to ask somebody, and then, she says, "I never just got an answer, I got a story." Her father was a great storyteller, which, she believes, "really kind of broadened the way that I heard the words. So when I think of storytelling and language, before I write things down, oftentimes on my run I will hear the way words sound, like these words sound beautiful together, or it'll just appear in my mind." "I think that I was photographing a lot of things I was trying to understand, or things that I was passionate about ." Guarina was already drawing and writing stories as a child, and then at age 12, she picked up a camera. Her mother was homeless for a long time, and she began taking pictures of unhoused people, "capturing stories that I was trying to figure out that ended up being related to my life." She started by shooting in 35mm, but eventually switched to a heavier, medium format camera. Photographing people was harder, and she had to think about composition in a different way, so she started to photograph the land. A pivotal moment occurred when she was on a road trip through the Pacific Northwest. "That's when I really made the shift of the way that I think about land, and how we use it and how we see it and perceive it is different." While driving through Oregon, she pulled over and "there was an abandoned lumberyard and it almost brought me to tears because I I saw all of these trees that had been killed for nothing, but they were stacked up in all these beautiful, like modern kinds of ways, just slats over slat over slat. And so there were all these gorgeous lines. And so I was at once mesmerized by the beauty of the natural shapes, and then angered, because why would you do this?" "It just stopped me in my tracks and I thought, this is the land fighting back. These are the trees saying, you know, 'this is our place.'" Guarina moved to Washington, D.C. and was overwhelmed by the greenery and the resurgence of life of the plants there. When she goes running and comes across a tree breaking through the sidewalk, she says, "I'm just like, 'yes!' because that is what you do'" - even though she knows it will probably trip her up on her next run. In her daily life, she tries to create a relationship, "whether it's with the land, or the waters, or the animals." "You can't just completely erase everything. That's not how Mother Nature works." The U.S. and much of the world has become accustomed to extracting as much as possible from the earth. Indigenous peoples, on the other hand, believe that you "only take what you need, and then you see the natural resurgence and natural growth processes of animals and plants and the entire ecosystem." "I want to tell stories and I think the stories that need to be told are the ones that have never been told." Stories are told about people who have done amazing things, but as Guarina says, "if that's the only person that's representing their particular community, it's really not representative." We need to recognize that everyone has a unique story, that "we're all just ordinary people, but you never know what stories people have." It's worthwhile to learn them. That, she says, "is where you'll find the thing you don't know." Guarina finds much of her inspiration when she's out for a run. After the first two miles or so, she says, "stories come to mind. I start thinking about what I want to teach, what I want to write about, what I don't know about." "Nature will always provide no matter where you are, and nature will never fail. You know, I will never know enough. I will never know it all. And it changes from day to day. And so my process when I go out there and run is to think about how can I make my day better, and the run, the run itself always does that for me." Resources: Guarina's Instagram accounts: Guarina Paloma Lopez Yaqui Rain Runner This Native Land Modern Natives' Personal Regalia Native Women Ride Call Me By My Name Project Thank you to Tracksmith, Athletic Greens, and goodr for sponsoring this episode. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with co-founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA for 15% off your order. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Guarina. We look forward to hearing your thoughts on the show.

Nov 15, 2021

Join Tina for a very tired #togetherrun as she recovers post NYC marathon before her 50k next weekend. After connecting in with nature to start the run, join Tina for a body scan, senses check in, and conversation for this week's together run. While there is only one option for the run, it means we are all doing the same thing. Tina discusses the importance of recognizing when you are tired, and knowing it is okay to admit things are tough. Part meditation, part reflection, part check-in, join Tina for #togetherrun30 Tina mentioned Running Realized No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Listen to the Running for Real Podcast here: Apple (iTunes) Podcast | Sticher | Castbox | Overcast | Spotify | Google Play | iHeartradio | Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Nov 12, 2021

Fernanda Maciel uses ultrarunning to draw attention to environmental and social issues around the world. She's completed the Ultra Trail du Mont Blanc (UTMB) nine times, earning a spot on the podium four times and winning once; is an Ultra-Trail World Tour champion; and among other feats, holds the World Female Record for running up and down Mount Kilimanjaro. "In Brazil, I was always running on the trail. So my love for the waterfalls and the rivers and for the nature there was giant, so that was part of myself." Fernanda studied law at university because it was her dream to become an environmental lawyer and protect nature in her home state in Brazil. She practiced law for a time, but was dismayed by the role that politics play in determining environmental policy. "Maybe I can do something for the environment, but being outside, being outdoors… just inspire people to be a little bit more aware about what's going on." She decided that she could make a greater impact by committing herself to ultrarunning full time and bringing attention to environmental and social issues in the places where she runs. The White Flow project was born, and began with her becoming the first woman to run the Camino de Santiago de Compostela (860km in ten days), which she did to raise funds for children with cancer in Spain and Brazil. "I did this project in Aconcagua, running up and down the highest mountain in America, and then part of the project was also about the environment and how they recycle their rubbish in the park." Fernanda had dreamed of running up and down Aconcagua, in Argentina, and in 2016 became the first woman to do so. She used the feat to learn about and share how a huge national park can manage the garbage left by visitors. "I think more than the win, is for me just to finish. You suffer, you learn so much, you know, when you suffer, and during this race, you learn a lot." Fernanda has taken on a new challenge every year, but there's one that she's done multiple times - the UTMB. It starts and finishes in Chamonix, in the French Alps, and covers around 170 kilometers (106 miles), circumnavigating Mont Blanc, the highest mountain in Western Europe. Although she lives in Chamonix now, the cold conditions are still a challenge for her; as she says, "I think because I'm from Brazil, I need to train three times more than European people." Although she's been victorious there, there have also been times when she hasn't finished, but she doesn't regret them. "The victory is cool," she says, "but I think I learned so much when I couldn't finish." This year Fernanda has had to forgo races and record-setting after suffering a brain injury in February, while belaying her boyfriend rock climbing. She's on her way to a full recovery, and says that as a result of the accident, "I'm really connected right now much more to the universe than I was before." "Just be grateful for where you are right now. I think the simple life is the most beautiful one and I wish the best for everybody. And yeah, just enjoy the mountains and the trails because this is a beautiful gift that you have." Resources: Fernanda's website Fernanda's Facebook Fernanda's Instagram Fernanda's Twitter Running Realized: Running and Climate Change with the UN Humanitarian Office Running Realized: The Sustainable Road Race Fernanda's video for the UN's World Humanitarian Day Thank you to Athletic Greens, goodr, and Insidetracker for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with co-founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA for 15% off your order. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Fernanda. We look forward to hearing your thoughts on the show.

Nov 8, 2021

A different take on together runs today, but equally as enjoyable. Join Tina and other runners from the community in New York as they complete a together run in Central Park the day before the TCS NYC marathon! Tina interviewed some runners in the community to have them share their story and inspire us with their journey. Feel the energy and buzz from the excitement and anticipation, and use it to rev up your run into something special. So join us for #togetherrun29 in New York Tina mentioned Running Realized No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Nov 5, 2021

Sonya Looney describes herself as a normal person who has been able to achieve extraordinary things through hard work, self-belief, determination, moxie, and grit. That includes being a World Champion mountain bike racer who has competed in over 25 countries, in places like the Sahara Desert, the Himalayas, and the Mongolian steppes. She's also a runner, a TEDx speaker, an entrepreneur, and host of her own podcast, The Sonya Looney Show . "I love the ultra endurance stuff just because I feel like you really get to know who you are as a person." Sonya's mountain bike races are usually 50 - 100 miles or 24-hour races. She loves the endurance aspect, and also that "you have a lot of time out there and it's so mental, and the range of emotions that you experience in the course of a day is so diverse, and you wouldn't necessarily feel those in your daily life." "If I can safely push through this thing, then that builds my confidence and my self- belief for the next time." The obstacles in endurance mountain bike racing require the rider to make a choice: do I go on, or do I quit? Life, of course, is the same. As Sonya says, "you learn over time that giving up makes you give up more," so she chooses to take on the challenges. You can look back on the hard things that you did and got through, and then "you can remember that and then you just keep going and going." "Optimism is accepting the difficult things as they come up, but knowing that with effort and maybe a little bit of grit that they can get even better." Sonya believes that to do those hard things, you need to train optimism. That doesn't mean "just blindly thinking that everything is going to be fine and ignoring all the difficult things." You need to be aware of your negative thoughts, but instead of giving into them, you can work on confronting and overcoming them. "The outcome isn't the most important thing about what you're doing." One of the greatest fears that people have is failing to meet the expectations of others, or even harder, of ourselves. Sonya emphasizes the importance of being focused on the process, because "you're not entitled to the outcome. Like you might think, "I deserve to win' or 'I deserve this,' but so does everybody else out there that's working just as hard as you, or maybe even harder than you. So really it's about being proud of your effort at the end of the day." "Our lives get over complicated, focusing on all these things that we think that we need to feel good." One thing that Sonya has learned through her travels in other countries is that "you don't really need that much to be happy." There are places where people live very simply, but they've found a way to make it work for them. Seeing that has made her ask herself what she really needs to feel fulfilled, and to appreciate all "the basic things we take for granted." "Ask yourself, what are the consequences if I don't speak up and will I regret it if I don't speak up or do the thing?" Sonya has chosen to compete in some smaller races in other countries because it's important to her "to have a different lens on life," even if that means passing up more prestigious races that could get her bigger sponsorships or more media coverage. She's found that when you don't follow your heart, "a lot of times you do regret it if you don't do it, and that's because it's clashing with something that you fundamentally believe in." "I think a lot of us do feel like people will love us more if you achieve more." Following your own path can be difficult, especially if it means doing something that you're afraid you might not be good at, or that other people won't approve of or understand. But Sonya believes that "if you have the courage to explore that curiosity, to just open a door or to try an opportunity that comes your way that sounds interesting, you're going to learn so much." As she says, "it's not my quote, but be brave enough to suck at something new." "Just focus on the joy of getting better, because there is a lot of fun in getting better at something, but it requires getting started, even if you're bad at it." Resources: Sonya's website The Sonya Looney Show Tina's interview on Sonya's podcast Sonya's TEDx Talk Sonya's Instagram Sonya's Facebook Running for Real NYC Marathon Watch-Along Thank you to Tracksmith and Generation UCAN for sponsoring this episode. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands , and you'll get free shipping! Thank you, Generation UCAN. I have been talking about them for years and they are my ONLY source for fueling while I am training and racing. And without fail, I have a product of UCAN every day, whether it is a Peanut Butter Chocolate Bar or their delicious Cookies and Cream Protein Powder. I am also excited to share with you a NEW product, a gel! It's fueled with Superstarch and ready to go wherever you are headed. Go here and use the code TINAUCAN for 20% off your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Sonya. We look forward to hearing your thoughts on the show.

Nov 1, 2021

Together run monday! Join Tina for a 30, 45, and 60 minute connective, reflective, peaceful run. We will ground ourselves with nature, check in with our body and mind, and take in our five main senses, before having a chat. Each group finishes their run with a few strides. This is as close to running with a friend without running with a friend. We love hearing feedback and seeing you out on your together runs. Be sure to share and sign up for the watchalong this weekend! Part meditation, part reflection, part check-in, join Tina for #togetherrun28 Tina mentioned Tracksmith's shakeout run Sign up for the Running For Real watch along Steve Donziger on Drilled Podcast Steve Donziger story Brett Goldstein and Brene Brown COP26 Video about #thehumanrace campaign Running Realized No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Oct 29, 2021

When you read about Jerome Foster II's accomplishments, you'd be forgiven for assuming that he's worked in the public sector for decades. He serves on the White House Environmental Justice Advisory Council; is one of the major organizers of Fridays for Future Washington, which holds weekly climate strikes in front of the White House; helped to organize three of the largest climate marches in the Washington, D.C. area; and is the executive director of OneMillionOfUs , an international youth advocacy and voting rights organization. That would be an impressive resume for someone at the end of their career, but Jerome is only 19 years old. In today's episode he talks about why he's devoted himself to addressing the climate crisis, shares advice on how we can all take positive action, and tells why, despite all of the challenges, he's hopeful for the future. "It's the system that has to change because the system is what caused the problem." Small actions taken by individuals won't solve the climate emergency; meaningful change has to come from the government and corporations. As Jerome explains, "There's the fossil industry which pays the officials to not take action and that's why we don't have climate action. It's just that the system is money in politics. And people have to understand that beyond voting, we have to also be actively aware and actively pushing our elected officials if we don't elect people that are real champions of the people." "If a company makes a product, they have to be accountable to that product that they make and what happens to it." Companies place the responsibility to live sustainably on the consumer, but very few people have the option to change their lifestyle in a meaningful way. It's the companies that need to take action. It's almost impossible to shift away from using plastic, but a company like Coca Cola could revert back to the way it used to do business, when it sold soda in returnable glass bottles. What consumers can do is choose companies that only create renewable products. So many companies produce one sustainable product, then use those profits towards the production of other materials that destroy the planet. Jerome advises that consumers should "tell that larger company, say Coca Cola, that until all of your products are sustainable, it doesn't matter that one of your bottles is sustainable because that one bottle is fueling the whole system." "You shouldn't tell them about the scale of the climate crisis, what you should really do is tell them about how to live sustainably." Jerome believes that scaring young people about the enormity of the climate crisis does more harm than good. Instead they should be taught to view sustainable living, like having solar panels on a house or driving an electric car, as the norm, and "that is how you can raise a generation that sees gas powered cars, and coal, oil, and natural gas as how my generation sees the rotary phone and sees the VHS, like it's outdated." "It just feels like your future was stolen, quite honestly." Previous generations have left it to young people who had no part in the destruction of the environment to repair it, while taking no responsibility themselves. As Jerome says, "I didn't reap any of the benefits that you did when you had fun making this mess. Now I have to spend all of my waking hours fixing what you did and you don't even have the respect to come back and help me clean it up. I think that what we're asking people to do is to help. We don't need apologies. We know that you may not have known back in the day when it was happening that you're making a mess. But now you know, so come and help and come be a part of this movement." "The impetus to why I founded OneMillionOfUs is to have an organization that brought together all justice movements under the umbrella of voting." While interning for Rep. John Lewis, Jerome realized that many social issues intersect, so why not have advocates for all of them join together? He created OneMillionOfUs to unite them, "so that whenever we organize a strike or protest or civil disobedience that immediately transitions into voting. And the slogan was 'take it to the streets, take it to the polls' and 'today we strike, tomorrow we vote.'" Jerome says he feels the most hopeful about the future of the planet "when I'm at climate strike and going in the streets, going out with my friends and saying what needs to be done." There's a tremendous amount to do, but he'll never give up. "I just keep pushing forward because people sent me here to fight for them So I'm going to keep on fighting no matter what." resources: OneMillionOfUs Instagram OneMillionOfUs Facebook OneMillionOfUs GoFundMe Jerome's Instagram Thank you to InsideTracker, Beam, and Tracksmith for sponsoring this episode. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. A new product that I've been trying out is Beam; they help athletes with balance, performance, and recovery. I've used "elevate energy" and "elevate balance" and the flavors were great. I felt that the hydrating electrolyte energy powder, formulated with beetroot, green coffee bean, and citrulline, really helped me and I know they will help you too. Go here and use code TINA for 15 % off your order or 20% off a subscription. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Click here and when you use code TINA15, you'll get free shipping and 5% of your order will be donated to Runners for Public Lands . Thanks for listening! We know there are so many podcasts you could be listening to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Jerome. We look forward to hearing your thoughts on the show.

Oct 25, 2021

It's #togetherrun time! Join Tina for a 30, 45, and 60 minute run together....while apart. We start by grounding ourselves with nature, then check in with our body and mind, followed by paying attention to five of our senses, and then have a conversation. Each group finishes their run with a few strides. Tina carries a small, handheld mic to make it be as close to running with a friend as possible...without actually doing it. We love hearing feedback and seeing you out on your together runs. Be sure to share. Part meditation, part reflection, part check-in, join Tina for #togetherrun27 Tina mentioned COP26 Video about #thehumanrace campaign No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Oct 22, 2021

Kyle Robidoux was ready to run the Boston Marathon this year, with Tina as his guide, until fate intervened in the form of a stress fracture. Any runner would be gutted to have to DNS, and Kyle is no exception. However, he's well versed in overcoming adversity and tough situations. When he was eleven, he was diagnosed with retinitis pigmentosa (RP), a degenerative eye disease that can lead to blindness, and he was declared legally blind at nineteen. Today he shares the story of his journey, how he ensures that he isn't defined by the boundaries that others place on him, and a few beer recommendations. "I had high cholesterol, high blood pressure in my early 30s and I knew I needed a lifestyle change." In 2010 Kyle found that he got tired playing with his two year old daughter; he got tired bending over to tie his shoelaces, for that matter. He was overweight, his biomarkers were bad, and he knew he had to improve his health. He started walking, then running, gradually increasing the time he ran. He didn't have a goal in mind, other than trying to run a few minutes longer every week. "When I hit two hours I said, 'wow, when am I ever going to be able to run two hours again? I should sign up for a race.' And that was when I signed up for my first half marathon." One day, his intended 90 minute run extended to an hour and 45 minutes. He felt great, so he kept going, and when he hit two hours, he realized he was ready for a half marathon. Since then, he's completed over 25 marathons and ultras, including five 100 milers and the grueling six-day, 120 mile Transrockies Run. Getting to that point wasn't easy, not only in the sense of the physical training, but coming to terms with the progressive loss of his eyesight. "I felt angry because all these things were being taken away from me, and what I realized at the end was I was giving up on all those things that I loved and I just needed to adapt and change things up a little bit in order to continue doing them." When Kyle was diagnosed with RP, doctors said that he would be totally blind by college. He and his parents talked about some aspects of the prognosis, but didn't address the emotional impact of vision loss. And for a time, they didn't have to. Kyle was declared legally blind at 19, but it wasn't until his late twenties, he says, that "it really started taking things away from me that I loved, like skiing independently and playing recreational baseball and pick up leagues for baseball and softball. And I was just becoming really bitter and angry." At the urging of his then girlfriend, now his wife, he started seeing a therapist. It was hard for him at first, but ultimately it helped him work through the loss and anger, and gave him tools to cope with his diminishing eyesight. Now he encourages anyone struggling emotionally to at least give therapy a try. As he says, "you don't have to commit 100%, but if folks go once or twice, I feel like you start to see the benefits really quickly, even if it's just once a week for an hour. I think there's tremendous value in that and I certainly feel like if I would have started it earlier, it would have been much more beneficial to my overall well being, and quite possibly my physiological and physical health, in addition to my mental health." "And then I asked, I'm like, 'well, you know because I am an idiot and have an ego sometimes, what happens if I do run Boston?" The coping mechanisms that he's learned through therapy are helping Kyle now, as he processes not being able to run the Boston Marathon. He's run it the past eight or nine years, and was ready to continue that streak this year, with Tina as his guide. But shortly before race day he was diagnosed with a stress fracture in his foot, and reluctantly accepted that it would be best not to run. He could have done it, albeit painfully, but it would have resulted in having to take up to four months off from running, rather than 3 - 8 weeks. The tradeoff, he concluded, wasn't worth it. Since he's usually running Boston, he's only spectated there once, so this year, he says, "I'm gearing myself up to get really excited to cheer." Oh, and also to get together with friends to have a few beers and possibly fill squirt guns with Fireball to shoot at people as they walk by. Basically, he says, "I'm hoping to truly embrace the spectator side of what is so special about the Boston marathon." "I would just say that anyone and everyone can be a guide." Kyle runs accompanied by a guide. Guides are needed for runners of all abilities, and there's training and support available for anyone who would like to be one. United in Stride can help you locate runners who are visually impaired in your community and connect with them. Achilles International has a list of their chapters around the country. Kyle strongly believes that "with a little bit of training and support and strong communication everyone can be a sighted guide." "I tell folks also that part of being a sighted guide, it's great because you're volunteering while doing something you'd already be doing if you're an active runner, right?" Resources: Kyle's website Kyle's Instagram Kyle's Twitter United in Stride Running for Real podcast with Rich Hunter, founder of United in Stride Achilles International Thank you to goodr, Athletic Greens, and Beam for sponsoring this episode. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with co-founder Stephen Lease where he tells the story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA15 for 15% off your order. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. A new product that I've been trying out is Beam; they help athletes with balance, performance, and recovery. I've used "elevate energy" and "elevate balance" and the flavors were great. I felt that the hydrating electrolyte energy powder, formulated with beetroot, green coffee bean, and citrulline, really helped me and I know it will help you too. Go here and use code TINA for 15 % off your order or 20% off a subscription. Thanks for listening! We know there are so many podcasts you could be listening to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Kyle. We look forward to hearing your thoughts on the show.

Oct 18, 2021

Join Tina for something really special, today these together runs are six months old and more runners are joining every week for the community, connection, and closeness to running with a friend. In this 30, 45, and 60 minute run for #togetherrun26, we connect to mother earth, complete a body scan, check in with our senses, and have a conversation. Finishing each version of the run with a few strides. Tina carries a small, handheld mic to make it be as close to running with a friend as possible...without actually doing it. We love hearing feedback and seeing you out on your together runs. Be sure to share. Part meditation, part reflection, part check-in, join Tina for #togetherrun26 Tina mentioned Buy Nothing Groups- see if your area has one. No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Oct 15, 2021

Kayleigh Williamson made history in 2017, when she became the first person with Down syndrome to run in - and complete - the Austin Half Marathon. Since then she's finished 12 more half marathons, numerous races at other distances, and is training for her first marathon in 2022. She's written a children's book, It's Cool To Be Me, dedicated to people with Alzheimer's, which her late grandmother suffered from and which often occurs in people with Down syndrome. Her running journey is inspiring proof of what grit and heart can accomplish. "I had taken her to a doctor at 215 pounds. He looked at her and he told me,'this, it's not gonna end well.'" Kayleigh was in her early 20s when her grandmother had her second stroke and soon after was diagnosed with Alzheimer's. Her mother, Sandy, began researching the disease and discovered that the chance of somebody with Down syndrome developing Alzheimer's is "astronomically higher" than it is for other people. Kayleigh consumed a lot of fast food, processed food, and soda, and weighed 215 pounds. She had developed autoimmune disorders, including Graves' disease, and Sandy knew that she had to do something to help her daughter. "I expected some type of rejection. And the running community, we got total acceptance and 80 pounds came off of her body and every one of her autoimmune disorders went into remission. And today I see how healthy she is." Sandy initially feared that Kayleigh wouldn't be accepted by the running community, but they embraced her. And even though she began running because of Sandy's encouragement, it's her own commitment that takes Kayleigh to the finish line. "I tell her she can stop if she needs to stop," Sandy says. " She never does. And that's the part that's kind of humbling to me whether we're training or we're in the middle of a race because she's got this determination that she just doesn't stop." "You have to get to the point you don't care what the rest of the world thinks." The opinion of others bothered Sandy more than it did Kayleigh. She remembers a race where they were in last place. She grabbed Kayleigh's hand to get her to run faster, and Kayleigh jerked her hand back. At that point, Sandy realized, "It's more important for her to finish the race than what anyone else thinks about where we are in the race. And I think that's kind of the same for life." "If you pick up your toys and go home, you don't influence change." That isn't to say that disregarding others' opinions is easy. Sandy recalls a race where people were openly staring and taking pictures, and she resolved that they would never go back there. But then she realized that the situation would never improve if they just walked away, so, she says, "we have specifically decided that we're going back and we're doing those races over again until we impact that change." "I think anytime you're told that your child is uniquely different in any way, you feel this need to protect them to the point that you think you're fixing it. And really it was the realization that she didn't need fixing." When Kayleigh was born, Sandy was told that she should put her in an institution. Now she's proud that her daughter can stand on her own two feet. She's realized that "she doesn't need me protecting her, a lot of times she needs me to get out of the way." Sandy raised Kayleigh to give everything her best shot. She's done that, and succeeded. "Don't let somebody else tell you what you can and cannot do. Get out there and try it, and if the first time you try it and you don't succeed, but you know in your heart of hearts you can still do it, get up there and do it again as many times as you need to get back up." resources: Kayleigh's Instagram Kayleigh's Facebook Video of Kayleigh at the Austin Half Marathon It's Cool To Be Me Thank you to Tracksmith, InsideTracker, and Beam for sponsoring this episode. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! Click here and enter code TINA15 to get $15 of your purchase of $75 or more. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. A new product that I've been trying out is Beam; they help athletes with balance, performance, and recovery. I've used "elevate energy" and "elevate balance" and the flavors were great. I felt that the hydrating electrolyte energy powder, formulated with beetroot, green coffee bean, and citrulline, really helped me and I know they will help you too. Go here and use code TINA for 15% off your order or 20% off a subscription. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Kayleigh and Sandy. We look forward to hearing your thoughts on the show.

Oct 11, 2021

Together runs are 25 today! Join Tina for #togetherrun25 around the dark St Louis suburbs. In this 30, 45, and 60 minute run, Tina carries a small, handheld mic to make it be as close to running with a friend as possible...without actually doing it. We start with a body scan, then go onto a senses check up, updates from life this week, and have a conversation. We love hearing feedback and seeing you out on your together runs. Be sure to share. Part meditation, part reflection, part check-in, join Tina for #togetherrun25 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: BUT, please fill out this survey to let the Running For Real team know what you are enjoying and what we could include more of. Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Oct 8, 2021

Regina Lopez is a pro runner for Salomon, competed in the 2020 Olympic Trial Marathon, and won her first Spartan Trail Race. Last year she set a new 50 mile treadmill world record (8:41:37), despite never having trained for or run anything longer than a marathon and never having run longer than six miles on a treadmill. You'd never expect that somebody so accomplished would struggle with confidence and self-image, but she has. Today she talks about how she works through those issues, the importance of surrounding yourself with people who believe in you, and taking on the challenge of trying new things. Know that you are equal to them, that if you put in the work and you get in that line, you belong there, and I did belong there. Throughout her twenties, Regina mainly ran marathons, and it was starting to get old. "I was just doing the same thing, and just hanging out with the same people doing the same thing and I just got bored," she recalls. She had friends who ran Spartan races and followed Courtney Dauwalter and other ultra runners, and was intrigued by the idea of running trails and longer distances. So she entered the Spartan Trail US Championship Women's 21K in 2019. She hadn't focused on trail running, and she wasn't sponsored at the time, so seeing all of the sponsored athletes competing was a little intimidating. But, she says, "I just went in that race, I had fun. I was competitive, I raced my own race, and I won." In 2021 she ran her first ultra, the 50K Road National Championship, and earned second place. I wanted to be part of something where I felt included, where I felt that it was something bigger than myself, with people who want to just grow, who are about inclusion, who are about just treating people right. She caught the attention of Salomon, which she believes is the perfect sponsor for her. They're not as interested in her times as in who she is as a person. If that wasn't the case, if she didn't feel welcome, she wouldn't have taken the sponsorship. To live a life where you're not being acknowledged, you're not being appreciated, you're not doing something that's rewarding, then why do it? When Covid hit, Regina realized that she wanted to be more than "just a runner." She'd been so focused on being an athlete that she had never thought she'd have a career. She'd also never had anyone support her ambitions. Then she found her current job, which she loves, working with children with autism. Like Salomon, it feels like a community, and she has mentors to help her grow. When I got into running it made me feel like I was strong, like people's opinions didn't matter to me. Yeah, that's how I gained confidence and so I just put all my focus on running. There were many times when Regina felt alone and self-conscious. She had a speech problem and didn't begin speaking until she was five. Ever since she was a baby, she was called "chubby." It wasn't intended to be mean; people thought it was cute, but it hurt. She was athletic, though, and played basketball and volleyball, and then got into running and weight training. All of that helped her shift her mindset and appreciate what her body can do. When I've been put down so much during my life, I feel like that pushes me to want to achieve that goal. Regina didn't have access to a track and did all of her running workouts on the streets of Los Angeles. She didn't have money for college tuition. But the more that people told her that she wouldn't run competitively or go to college, the more determined she was to prove them wrong. In her senior year of high school, she went to a running camp at UCLA. She earned a college scholarship. When she was at the running camp, the coach told her, "keep running; we need more representation." At first what he meant didn't click, but then, she says, "I went to a half marathon and a woman and her daughter came up to me after the race and the mom, she said, 'thank you so much.' You know, 'you're a strong Latina woman. We need more women like you.'" Now she loves giving the encouragement that she lacked when she was growing up to other young women. It just feels great when I know I'm making an influence. Like there's two girls, they actually went to my 50 mile treadmill race. And every time I see them, they always tell me, "you inspire me," and it just feels great that I'm able to encourage other female young runners. Resources: Regina's Instagram Ecosia - the search engine that plants trees Thank you for listening to the Running for Real podcast! We'd love to have your input on how we can make Running for Real the best that it can be. If you can spare a few moments, would you please fill out our survey? Even just answering the multiple choice questions would be very helpful, and if you could also answer the open-ended ones, that would be great! Running for Real Survey Thank you to Athletic Greens, goodr, and Picky Bars for sponsoring this episode. AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good! Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with co-founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA for 15% off your order. I am thrilled to be sponsored by Picky Bars! I have had Lauren Fleshman and Stephanie Bruce, who founded Picky Bars, on the podcast and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious, but they're made of real food and are made for sport, imagine that…. They're gluten, soy, gmo, and dairy free, with even some vegan options. Click here and use the code TINA to get 20% off your purchase of $25 of more. You can also apply it to a Picky Club membership for even greater savings! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Regina. We look forward to hearing your thoughts on the show.

Oct 4, 2021

oin Tina for her first regular run back from injury. If you have experinced the paranoia of pain returning when getting back to training, you will know this well. Join Tina for this #togetherrun24 where she does a 30, 45, and 60 minute run carrying a small, handheld mic. We start with a body scan, then go onto a senses check up, updates from life this week, and have a conversation. We love hearing feedback and seeing you out on your together runs. Be sure to share. Part meditation, part reflection, part check-in, join Tina for #togetherrun24 Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: BUT, please fill out this survey to let the Running For Real team know what you are enjoying and what we could include more of. Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Oct 1, 2021

There are four cardinal virtues recognized by almost all of the world's philosophies: courage, temperance, justice, and wisdom. Ryan Holiday examines the first in his latest book, Courage is Calling: Fortune Favors the Brave. His other books include the bestselling Stoic trilogy of The Obstacle is the Way, Ego is the Enemy, and Stillness is the Key. He has a popular newsletter and podcast, The Daily Stoic , and on top of all that, he's a runner! On today's episode we talk about philosophy, running, and how they intersect. Seneca talks about this word euthymia, which basically he defines as tranquility, but his definition is that it's when you have the sense of the path that you're on and you're not distracted by the paths that crisscross yours. Seneca was speaking about a basis of human life goals, but it can apply at any level, including being disciplined in your running. Years ago Ryan was out on the track when someone came alongside him, "and now all of a sudden we're racing for no reason. And I remember thinking, he has no idea how long I've been here; he has no idea how long I ran to get here. Why are we in this pointless competition with each other to prove nothing to nobody?" Ideally, we should do whatever we're doing and not be concerned with what others are doing. Ryan says that as a runner, "just because someone else is there, just because someone comes up behind you, just because someone is twenty paces in front of you, to be able to tune that out and just focus on what you're trying to do, to me is the key part of the discipline of running." The Stoics would say that anything you do out of compulsion is not good. I kind of see it as of all the things to be compulsive about, this is probably one of the least bad. Another discipline of running is consistency, which can slip over into compulsion. Ryan acknowledges that he's streak-focused, but also sees it as a strength. For example, he says, "as a writer, the way you write books is by showing up every day and writing a little bit, and that adds up cumulatively to books and that's certainly how I, on a consistent basis, have published what I've been able to publish." He likes to do some form of strenuous exercise every day, but tries to balance out his compulsion to run by biking or swimming. What I love about running is that it's self contained and totally in your control. Ryan believes that one of the things that contributes to burnout is working and "not feeling like you're making progress, not feeling like it's having an impact, not feeling like there's an end in sight, not feeling like you're progressing, not getting any sort of validation or win out of it." Running is the opposite of that because it's rewarding every time that you do it: "It's like you decided to run for four miles, you go run for four miles and then you come home and that's a win. And so what I love about running is that it's an easy win every day. Even the hard days are still easy compared to the rest of the world, which is so much more uncontrollable." The courage to be oneself, to be difficult, to be unusual, to transgress norms or expectations, is just as scary and just as important in the long run as any form of physical courage might be. People tend to think of courage in terms of physical feats, but it's also "when you put yourself out there, when you do what needs to be done despite the fact that it's scary or hard or risky." Ryan tells a story about Margaret Thatcher, who went for her first job interview after university and saw a note that the interviewer had written, saying that she had far too much personality to work there. That's true, Ryan says, she did have too much personality for the job, "but she was courageous enough not to become what she needed to be to work there." There are two kinds of plagues. There's the one that destroys your life and then there's the one that destroys your character. That's one of Ryan's favorite quotes from Marcus Aurelius, who lived during a time of plague. It was only during the current pandemic that Ryan realized that quotes like that one, which he had thought were purely figurative, were literal, as well. Now, he says, it's "like, oh I see what you're saying. Yes, you can get Covid. Or you can get infected with something worse than Covid, which is whatever is making these people scream at grocery store employees or take horse dewormer, you know, whatever. You can get infected with a different kind of disease, a different virus. It's actually worse because it makes you worse as a person. It might not have the same health concerns. But it's almost worse." One of the things that I love about Stoicism is that it's a philosophy that articulates really clearly what our obligations are to other people. For me, the idea that stoicism is this sort of insular personal philosophy really misses what was actually a philosophy designed to make one active in the world. Resources: Ryan's website The Daily Stoic Ryan's Facebook Ryan's Instagram Ryan's Twitter Thank you to Tracksmith, Generation UCAN, and InsideTracker for sponsoring this episode. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more; click here and enter code TINA15. This offer is ending soon! Thank you, Generation UCAN. I have been talking about them for years and they are my ONLY source for fueling while I am training and racing. And without fail, I have a product of UCAN every day, whether it is a Peanut Butter Chocolate Bar or their delicious Cookies and Cream Protein Powder. I am also excited to share with you a NEW product, a gel! It's fueled with Superstarch and ready to go wherever you are headed. Go here and get 20% off your order! Have you not been feeling yourself lately? Gone down a lot of avenues, but not really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to help me find what I may be lacking, or if I just need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners when you sign up! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Ryan. We look forward to hearing your thoughts on the show.

Sep 27, 2021

Tina carries a small handheld mic as she does a 30, 45, and 60 minute run with the community. Join in for a body scan, senses check up, updates from life this week (including talking throguh a small injury), and a conversation. This week we talk about small things that can be done environmentally to add into life...although, as you will hear, it is not quite that simple(!). There is a reason these together runs are very popular, give it a try and join in! Part meditation, part reflection, part check-in, join Tina for #togetherrun23 Be sure to let us know if you would like to attend the Boston meetup on October 10 by emailing Tina Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 24, 2021

At 32, writer/musician Mishka Shubaly could have stepped out of a Bukowski novel. Then, after nearly twenty years of hard drinking, he quit cold turkey. A few months after getting sober, he ran five miles: "My life seemed to shift a few degrees. New possibilities had only been negative for a long time - it was possible that I would wind up in rehab; it was possible that I would wind up in jail. Suddenly some invisible divider had cracked and then shattered. It was now possible that I could do good things, too." Within a year he ran his first ultra marathon. His bestseller, The Long Run , is a raw, yet often humorous, chronicle of his substance abuse and becoming a runner. Mishka no longer has "one foot in the gutter and the other in the grave." On this week's episode, he shares his thoughts on religion, education, getting older, and of course, running. I made it as as honest and ugly as my experience had been, and when I when I turned it in, I was like, this is going to f***ing destroy any writing career that I have because I copped to so much. Because there's just so much filth and weakness, and then the response that I got was wild. When his editor suggested that he write about becoming a runner, Mishka was less than enthusiastic. "I didn't want to write about my transformation," he says, "because in 2011 that was an old story and I was like, "no it's b**s***. I'm not gonna write another one of those Lifetime made-for-TV movies. You know, the guy learns to run and then figures out all these relationships and it ends with this sort of rosy hued sunset and the family reunites, because it's b***s***, you know? And that's not what it's like." That wasn't what his editor had in mind. He wanted him to write about finding himself trapped in the inspirational narrative against his will. So that's what Mishka gave him, and the response was overwhelming. We root for the underdog, and in people's mistakes and weakness and vulnerability, we see our own. Mishka's brutal honesty about his life empowers readers and audience members to share their own stories with him. "Men will come up to me after shows and just reveal stuff to me where I'm like, "keep your voice down; this is a secret," you know? And it's an honor to be entrusted with those secrets. And also it's a f***ing drag because they're like "oh, thank God, I got that off my chest." And I'm like, "yeah, you got it on to mine." I realized that I had felt so alone and so isolated and that was my own invention in my head. People didn't necessarily relate to his circumstances, but his struggles spoke to them. It came as a surprise: "I had no idea that there were so many other people like me out there and now whenever I go to a race - not necessarily a 5K or something, but whenever you go to an ultra - and looking at the starting line, it's like, "what's up, you f***ing degenerates? You know everybody here has some awesome, horrible secret and that's what's driving you to run 100 miles, 50 miles, 50K, whatever it is, that, 'we're here because we're not all there.'" Running is limitless, it's boundless, and that is the hippiest thing that I will say on this podcast. Mishka describes his relationship with running in the same way that others describe their relationship with God: "I know that running is always there, it exists constantly whether I'm there participating or not ... it will always be there for me, it will always be available to me ... it's sort of like air, it's just everywhere, it's all around us, and we don't see it because it's all around us, not because it's not there." I will fight to my dying breath to say that people who take on the burden of educating themselves through any means, it doesn't need to be university, but it needs to be something where you interrogate your own beliefs, that that's an honorable pursuit and that it does make you a better human being. Running isn't the only thing in the air. So is anti-intellectualism, at least in the United States, and it's an attitude that he despises. "It's hard to go to school. It's hard to get an education. It's hard to take on that challenge of learning, to say, 'here's a thing that I don't know, that I don't understand.'" We can't go back and bring back the wisdom that we've acquired, we can't go back and leave the wisdom that we've acquired. Knowledge, of course, comes not only from education but also from experience. Despite the pitfalls of getting older - as Mishka says, "if you live long enough, you'll turn into the creepy old dude at the rock concert" - he wouldn't go back in time to be his younger self. Experience has taught him the value of doing things that don't garner accolades, like making sure that his cat and dog are happy and know that he loves them, even though, as he says, "I can't brag to anybody, 'I ranked second in my age division, competitive cat petting. I'm an ultra petter.'" I'm trying to just do little things where there's no finish line, there's no cheering spectators, there's no award, literally the only reward is in doing it. Resources: Mishka's website Mishka's Facebook Mishka's Instagram Mishka's Twitter The Long Run Thank you to Athletic Greens, Tracksmith, and Picky Bars for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help my immune system be stronger and greater! It is so simple to make and it tastes good, as well. Go here to get a FREE year supply of Vitamin D and five FREE travel packs with your subscription. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more; click here and enter code TINA15. This offer will only be available for one more week! I am thrilled to be sponsored by Picky Bars! I have had a few people from the Picky Bars company on the podcast and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious, but made of real food and are made for sport, imagine that…. They're gluten, soy, gmo, and dairy free, with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order if you purchase a Picky Club membership. A membership entitles you to build your own Picky Club Box, delivered every month. Thanks for listening! We know there are so many podcasts you could be listening to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Mishka. We look forward to hearing your thoughts on the show.

Sep 20, 2021

If you have been missing running with friends, these together runs are a way to feel connected to the running community, and feel like you are running alongside a best running friend. Join Tina for an early morning run including, as always, a body scan, senses check in, and conversation about favorite TV shows, and more. Tina also explains how to do strides, and will take you through 2-6 strides as part of your run. Part meditation, part reflection, part check-in, join Tina for #togetherrun22 Be sure to let us know if you would like to attend the Boston meetup on October 10 by emailing Tina Tina mentioned No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team: Through a monthly donation on Patreon. To sign up, click here. You can share on social media and let others know about what you are loving in these together runs. You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 17, 2021

Multimedia artist and professional ultra/trail runner Christian Gering draws inspiration from running and his Native American heritage. Hailing from Katishyta (San Felipe Pueblo) and the Pi'pil people of El Salvador, he believes that "running is a form of art, and art is also a form of movement." He balances his running achievements, which include winning and setting course records at the Javelina 100K and Jemez Mountain Trail Runs 50 Mile, with creating art reflective of movement and the land. So much of what I've learned through this process is being able to step into opportunity with confidence and knowing that I am capable. One of Christian's recent projects was creating fabric prints for Janji, the first time a runner has designed the apparel. It was a new experience for him, which he equates to running: "It's like that moment that you are on the start line and there's anxiety, potentially ... you're excited by the environment and wondering if whatever you did is going to be enough. And just to remind people that when we put in the work and we manifest and we have that intention, you are enough, we all are capable of whatever we put our mind to." A common saying that they would say would be, " go outside" and I reflect on that so much because that is where the imagination for myself started. Christian's parents encouraged him to be active physically and intellectually. Growing up in Nevada, there was plenty of opportunity for outdoor recreation, and, he says, "I just always held that so close to my heart because when I got the chance to go outside, I had the chance to express myself." He developed his imagination playing outdoors with his friends, where they created games from their surroundings. Heavily involved in sports from an early age, he entered Nevada's Olympic Development Program, hoping to become a professional soccer player. However, he became disenchanted by the politics behind it and the lack of a supportive environment. He decided that it was time to let go of his soccer "dream" and transition to something different. My dad thought it would be a great last bonding experience for the men of the house to share something together, something that would be of significance. Around the time that he decided to stop soccer, his older brother got out of Marine Corps boot camp, and his father suggested that they all run the Las Vegas Rock and Roll Marathon together. During the year leading up to the race, he trained "maybe three months and not even consistently, it was probably like one day of the week I'd run, maybe the next week I'd run two days, and then take a week off and run one other day." At mile 22 of the marathon, as he was limping to the aid station, his dad passed him, "just chipper, you know, big smile, and I could just already feel he has something to say and sure enough,he goes, "All that training, is it paying off for you, Christian?" Christian went on to run cross-country in high school, but after graduation found himself on a different path. After high school I realized, well, I'm not gonna go for sports, so I'll pursue the other, which is my artistic side. It's not athletics; I'll do art. He enrolled in the Institute of American Indian Arts in Santa Fe, where he started using marijuana and alcohol regularly and remembers "just kind of getting further away from moving my body and at the same time I'm starting to see a stagnancy in my creative flow because I'm not moving my body as much." He left art school, and on a backpacking trip into the mountains with friends, felt that he was back in his community. I was going inward and really molding myself to be representative like the mountains, like the landscapes. He went to live with his grandparents, where he worked their farm alongside his grandfather every day, then would go for a run in the mountains. "So much of my relationship with movement," he says, "was also tied to my connection-ship and relationship to land." He enrolled at Fort Lewis College where he joined the track team, becoming their top runner and attracting the attention of the Native community. So I started to make these little zine infographics. I called it "imprints" in relation to setting down footprints on this earth that we leave behind and that hopefully others will pick up. Toward the end of his college career, Christian would be invited to speak to young people who were going on to higher education and would resonate with his story. He realized that he wasn't reaching some of them with a speech, and wanted to give them "a gift of something else, [his] creative passion." He created a zine that he would give to every participant, which led to him presenting workshops, sharing his artwork more, and ultimately to the relationship with Janji. When I think about it, going back to the cultural component, this is a life-way. Christian reflects, "At many points within many different communities, running was sought out as a form of transportation, a form of trade, a form of communication not only peoples to peoples but to the heavens, to the deities and beings above and below. But when you think about it, art was also a way to move a message." What he wants to share with his most recent collection is that "we are that medium between these two components. Between the sky which is greater than us and is above us and the land below us. So much is us being that connection. We're that node, we're that median between those two points." We can be grounded and we can be aspiring to greater things that we may not even know yet. And that is the middle ground. We are that connection. Resources: Christian's website Christian's Instagram Christian x Janji collection Thank you to goodr, InsideTracker, and Beam for sponsoring this episode. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with co-founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA15 for 15% off your order. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. A new product that I've been trying out is Beam; they help athletes with balance, performance, and recovery. I've used "elevate energy" and "elevate balance" and the flavors were great. I felt that the hydrating electrolyte energy powder, formulated with beetroot, green coffee bean, and citrulline, really helped me and I know they will help you too. Go here and use code TINA for 15 % off your order or 20% off a subscription. Thanks for listening! We know there are so many podcasts you could be listening to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Christian. We look forward to hearing your thoughts on the show.

Sep 13, 2021

Join Tina for an unplanned, unscheduled, conversational run that will be as close as running with a friend as possible...without actually running with a friend. As marathon season approaches, Tina gives advice for going into your races prepared and ready. Tina also gives suggestions for fueling and what she will be doing for her races over the next few months. Part meditation, part reflection, part check-in, join Tina for #togetherrun21 Be sure to let us know if you would like to attend the Boston meetup on October 10 by emailing Tina Tina talked about UCAN as her fuel source for the coming races. You can get 20% off your order and find out more about Tina's favorites, here. You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Tina mentioned Tina and Zoe's book Patreon Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 10, 2021

When Sasha Wolff discovered the benefits of running for mental health, she wanted to connect with others who did the same thing. She couldn't find an existing group, so she created her own, Still I Run. What began as a Facebook page and website is now a non-profit charity and a community of runners over 16,000 strong. "The biggest stat out there is one in five Americans will be diagnosed every single year with a mental illness." Even if you're not affected, the odds are that you know somebody who is. Mental illness doesn't discriminate. "Mental illness doesn't care where you are in life," Sasha says. "It doesn't care how happy you are. It just happens. It's like when you get a cold out of the blue or you break your leg unexpectedly, or you have a heart attack. You don't plan for those things, they just happen." "Once I finally started taking that proactive approach, that's when things started to get better for me." When Sasha was first diagnosed with depression, she was given a prescription for Prozac and sent on her way. That didn't work, and since then she's learned the necessity of proactively managing mental health. She has three tools in her mental health toolbox: running, medication, and therapy. "I'm hoping that this conversation really explodes into something bigger because we need the support system now." Alexi Pappas was one of the first professional athletes to discuss mental health. Simone Biles and Naomi Osaka raised awareness further when they stepped away from competition this year. Sasha applauds them: "I think when you have voices like that come forward, it inspires others to come forward, which is why I've decided to be vulnerable about my own story because you hope it at least helps one other person." "It does kind of help you feel like you're part of something larger than yourself." The Starting Line Scholarship helps people overcome the barriers they may have to running. "So our hope," Sasha says, "is that by awarding this scholarship, we're giving you all the tools that you need to get started with this lifelong habit of running for mental health." "Lead with empathy." Sasha realizes that "it's really hard to understand mental illness because it's not something you can see. It's not something you can really understand unless you talk to someone who may have a mental health disorder." The best thing that you can do if you know someone with a mental illness is to be empathetic. If you're struggling yourself, know that you're not alone. RESOURCES: Still I Run website Run.Write.Fight. Starting Line Scholarship Still I Run Facebook Still I Run Instagram Dear Therapists podcast Tina's Together Runs Thank you to Athletic Greens, goodr, and Picky Bars for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help my immune system be stronger and greater! It is so simple to make and it tastes good, as well. Go here to get a FREE year supply of Liquid Vitamin D and five FREE travel packs with your subscription. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with co-founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA15 for 15% off your order. I am thrilled to be sponsored by Picky Bars! I have had a few people from the Picky Bars company on the podcast and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious, but made of real food and are made for sport, imagine that…. They're gluten, soy, gmo, and dairy free, with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order if you purchase a Picky Club membership. A membership entitles you to build your own Picky Club Box, delivered every month. Thanks for listening! We know there are so many podcasts you could be listening to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Sasha. We look forward to hearing your thoughts on the show.

Sep 6, 2021

Join Tina for a together run for a BIG announcement. This run is unplanned, unscheduled, and as always feels like you are running with a friend. If you enjoy relaxed, conversational runs, but are unable to participate in them right now, this will be for you. Tina asks a few thoughtful questions to keep the listener engaged and thinking about their own lives. Part meditation, part reflection, part check in, join Tina for #togetherrun20 Be sure to let us know if you would like to attend the Boston meetup on October 10! We also talk about the virtual Rise Run Retreat coming up September 17-19th, and how much Tina valued the experience of attending in 2015 for the lessons she still uses to this day. With code TINA10 get 10% off your registration when you sign up here. You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Tina mentioned Zoë Rom podcast episode Patreon Rise Run Retreat Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Sep 3, 2021

In this episode we talk about: Jon's experience running for Georgetown University and turning professional Why you may not need a coach, but it's beneficial to get feedback from someone who's knowledgeable about running Jon's philosophy of coaching and how he and Molly Seidel work together The buildup to the Olympic marathon trials in Atlanta and Jon's experience there The impact of the Olympics' postponement on Molly's performance What it was like for Jon to watch Molly medal at the Olympics and the preparation he luckily made Jon and Molly's future racing plans Jon's role as the head coach at Atalanta NYC "The results will come if you just kind of constantly listen to your body, and then also relying on friends or mentors within the sport. Yeah, if you're looking to succeed, I think that's a recipe for success there." - Jon Green Resources: Atalanta NYC's website Jon's Instagram Ben Rosario's video of Jon at the Olympics Molly's Olympic marathon finish (jump to 3:35) Tina's interview with Mary Cain And in case you were wondering about Jon's ZZ plant… Thank you to Tracksmith, Generation UCAN, and InsideTracker for sponsoring this episode. Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more; click here and enter code TINA15. Thank you, Generation UCAN. I have been talking about them for years and they are my ONLY source for fueling while I am training and racing. And without fail, I have a product of UCAN every day, whether it is a Peanut Butter Chocolate Bar or their delicious Cookies and Cream Protein Powder. I am also excited to share with you a NEW product, a gel! Completely fueled with Superstarch and ready to go wherever you are headed off to. Use code TINAUCAN for 20% off of your order. Have you not been feeling yourself lately? Gone down a lot of avenues, but not really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to help me find what I may be lacking, or if I just need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Jon. We look forward to hearing your thoughts on the show.

Aug 30, 2021

Join Tina for a together run talking through how she describes her career and what would she be doing if she had not founded Running For Real. This run is unplanned, unscheduled, and as always feels like you are running with a friend. If you enjoy relaxed, conversational runs, but are unable to participate in them right now, this will be for you. Tina asks a few thoughtful questions to keep the listener engaged and thinking about their own lives. Part meditation, part reflection, part check in, join Tina for #togetherrun19 We also talk about the virtual Rise Run Retreat coming up September 17-19th, and how much Tina valued the experience of attending in 2015 for the lessons she still uses to this day. With code TINA10 get 10% off your registration when you sign up here. You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Tina mentioned Patreon Rise Run Retreat #TheHumanRace Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Aug 27, 2021

"That's what Circa 95 represents. It's to just be yourself. And it's not only us, it's you, it's everybody that wants to be down with Circa 95." Circa 95 was born when Patty and Reph were trying to figure out how to engage more with their community. As Patty says, "our music is really about the people, it's really about where we come from." The name comes from the decade, which was the golden era of hip hop, and is also a play on the numbers. "Because for us it is our 9 to 5 to do music, art, and culture. This is our lifestyle every day. Everywhere we go, we are Circa 95. We want to make sure that young people don't all of a sudden have to put a suit and tie on and change who they are, that they are accepted for who they are wherever they walk into a room." "We don't want to leave this world with an empty backpack." Society tells us that if we have a passion, we have to focus on it to the exclusion of our other interests. Patty and Reph disagree. "We don't have to compartmentalize ourselves as human beings," Patty says. "We're all born with a backpack that's empty, but we want to fill it with the skills and the things that we love that carry us through our lives." " We planted those seeds and now look, boom, it's like we have a full garden." Running crews have played an important role in building community in city neighborhoods. In New York, even when they couldn't run together during the pandemic, members asked themselves, "How can we support each other? How can we continue building throughout the boroughs? And that's still going on to this day, we're still connecting with each other, we're still supporting each other, and we're showing up for each other." It took time, but the city is filled with running crews now. "There's a little Bolt in every neighborhood, Mo Farah everywhere, there's a Sha'Carri in every block." There's so much untapped potential in many neighborhoods, and Patty and Reph want to help kids realize their talent. "We want to get the kids off the block that's like chilling on the corner. Like those are the kids that we want running." They've succeeded; some of the kids who started running with them have gone on to complete marathons. "You know for Lena Horne to have lived there, Paul Robeson, you know what I mean? Running by those buildings where they would have come out of, it's like we are the artists now, but they were the artists of that time." Running enables you to see the spaces around you in a new light. For Reph and Patty, it's been a way to learn about landmarks that are important to them as people of color. It's a way to connect with your neighborhood's history, and by extension, your own. "Try to say 'yes' more to the things that you're scared of, try to say 'yes' more to the things that make you nervous, and get into those feelings and work them out and challenge them." You have to be open to opportunities, willing to connect in different ways, and believe that you have everything that you need to succeed. "Imagine that the world is conspiring to make everything happen that you want, right? That the world is on your side, that you have everything in your disposal even though you might not think so." "Running reminds me every day that I'm in my own race, that I'm in my own pace and I do not have to chase anyone. I only have to chase me." Comparing yourself to others is usually a recipe for failure. As a runner, it can mean being injured when you push yourself too hard trying to keep up with someone else, or being angry with yourself for not being "fast enough" or "good enough." You have to let go of your ego, and remember that "they're just running their race and you have to run your own." "We're trying to keep it real as much as possible and real with ourselves, real with the world around us, real with Tracksmith, with running communities. It's all real and that's what we strive for, reality. The good, the bad, everything in between." Resources: Circa 95's website Circa 95's Instagram Patty's Instagram Reph's Instagram Circa 95's Facebook Thank you to Athletic Greens, goodr, and Picky Bars for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help my immune system be stronger and greater! It is so simple to make and it tastes good, as well. Go here to get a FREE year supply of Liquid Vitamin D and five FREE travel packs with your subscription. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with co-founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here for 15% off your order. I am thrilled to be sponsored by Picky Bars! I have had a few people from the Picky Bars company on the podcast and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. They're gluten, soy, gmo, and dairy free, with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order if you purchase a Picky Club membership. A membership entitles you to build your own Picky Club Box, delivered every month. Thanks for listening! We know there are so many podcasts you could be listening to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Patty and Reph. We look forward to hearing your thoughts on the show.

Aug 20, 2021

"It makes Toy Story look like an afterthought, literally." There are plenty of running movies, most - if not all! - of which have runners as the main characters. What if the running shoes were the stars? Tommie has an idea for a film from a decidedly unique perspective. If this becomes the biggest movie of all time, remember, you heard about it here first! "This feels really good on my body, but it feels great on the spirit." Determined to qualify for the Boston Marathon, Tommie kept training even after his intended qualifying race was cancelled because of Covid 19. His single-minded focus led to overtraining and a tibial stress fracture that took him out of running for months. He turned to yoga to stay in shape, "and that was like this kind of gateway to 'oh, this feels really good on my body, but it feels great on the spirit.'" The rabbit hole of YouTube led him to meditation videos, and when he was able to run again, he decided to bring mindfulness to running and to the rest of his life. "I'm not saying, don't have a goal and have this burning desire to do something, but the gratitude part in that and taking a step back a little bit from it makes you just kind of prioritize it differently." Tommie never lost his "insane desire to qualify for Boston," but incorporating mindfulness and meditation into his running has "made the whole experience just a much more grateful, gratitude based process." Instead of obsessing on details, he says," if you take a moment to zoom out, you can see this bigger picture, you see the beauty of the whole thing." "Realize you only can control you in this moment. You can't control you tomorrow, you can't control you yesterday, you can only control you right this moment and just live in that and make the best decision, the next right decision." In January 2017, Tommie decided it was time to give a "non-alcohol based lifestyle" a chance. It was the toughest thing he's ever done. He had to find out who he was again, didn't know who a sober Tommie was or could be. About a month into it, he started going to the gym and lifting weights "because I just felt like I just needed to reset and tell my body, 'hey, we do care, don't die on us,' you know?" The next year his sister-in-law suggested that they try a vegetarian diet for a couple of weeks. He agreed, then within a few days went vegan. Giving up alcohol had been a huge energy shift, but veganism was an even bigger boost. "One of these days I'd love for someone's first race experience, especially some person of color, to be like, man, there's so many of us." Tommie had gotten to the point of lifting weights six days a week, and was ready for another challenge. When a client asked him if he'd be interested in running the Chicago Rock and Roll Half Marathon to raise money for Move for Hunger, he said "yes." The experience was cool and fun, but looking back, he wishes that it had been a little more diverse. Not that he felt out of place, but it would be nice, he says, to run in a race where "everyone feels like, hey, this is where we all belong." "2020, it was obviously a crazy year with the pandemic. And it put everything in perspective. It made a lot of people zoom out and say, 'Oh crap, now what's really important here?'" Running became more than something that Tommie did for sobriety, fitness, or health. As he realized that he was running with more people who looked like him, and started talking to more people on Instagram, he began to wonder if he might have something to offer in the sense that people would see what he was doing and try it for themselves. He launched his podcast, The Run Eat Sleep Show , where he has conversations with experts who share advice on running and recovery. "We have to normalize Black bodies in the outdoor space in general." When Tommie goes out with a running group, people are "excited to see people like us out there and doing something positive and it's cool that that happens, but at the same time, if you take a moment, you realize this is kind of crazy because it's not normal yet." Tommie brings authenticity to everything he does, including his podcast. He wants his guests to feel that being there is worth their time, but he's not trying to impress them. He asks the questions that he's interested in because he knows that other people are probably thinking the same things. As he says, "I just try to approach it as just normal as hell, you know?" RESOURCES: Tommie's Instagram The Run Eat Sleep Show Chip Time Running Move for Hunger Thank you to Beam, TrackSmith, and InsideTracker for sponsoring this episode. A new product that I've been trying out is Beam; they help athletes with balance, performance, and recovery. I've used "elevate energy" and "elevate balance" and the flavors were great. I felt that the hydrating electrolyte energy powder, formulated with beetroot, green coffee bean, and citrulline, really helped me and I know they will help you too. Go here and use code TINA for 15 % off your order. Tracksmith is a Boston-based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith's designers truly work with the finest materials and keep you in mind as a runner with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more; click here and enter code TINA15. Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Thanks for listening! We know there are so many podcasts you could be listening to, and we are honored you have chosen Running For Real . If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something that a guest mentions, chances are that others are too, and you will help them feel less alone. Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Tommie. We look forward to hearing your thoughts on the show.

Aug 16, 2021

Join Tina for a together run discussing travel goals and hesitations on exploring the world. This run is unplanned, unscheduled, and as always feels like you are running with a friend. If you enjoy relaxed, conversational runs, but are unable to participate in them right now, this will be for you Part meditation, part reflection, part check in, join Tina for #togetherrun18 You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Tina mentioned Patreon Athletic Greens #TheHumanRace Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Aug 13, 2021

We welcome Becs Gentry, marathoner and Peloton Tread and Strength instructor, to the show. This past spring she finished 4th at the UK Olympic Trials while also earning a 5-minute PR. She's also run major races such as the New York City Marathon finishing in the top 20. Becs, who is originally from the UK has since lived in New York City since taking her Peloton position in 2019. "And I'm a huge believer that we should all have pride in any movement we do, whatever sport is your sport, we should take pride in that." - Becs Gentry In this episode we covered... Becs' athletic journey and how she ended up becoming an unsuspecting elite athlete Becs' differing experience as a collegiate athlete in the UK versus in the US Becs' race recap of the UK Olympic Trials and what's coming up for her Finding balance between continuous race training and making space for other future plans The pressure one feels when running at the elite status and how Bec has navigated that "But it's the internal pressure to me makes running less enjoyable. I run because I love to run. I don't run to show other people that I'm good at it." The negative impact comparing your abilities to others can have Resources: Bec's Instagram Peloton Thank you to Athletic Greens, Goodr, and Picky Bars for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and while I was breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Becs, we look forward to hearing your thoughts on the show.

Aug 9, 2021

Join Tina for a together run around Austin on her birthday, including a mid run jump into a spring water natural outdoor pool, Barton Springs. This run is unplanned, unscheduled, and as always feels like you are running with a friend. If you enjoy relaxed, conversational runs, but are unable to participate in them right now, this will be for you Part meditation, part reflection, part check in, join Tina for #togetherrun17 You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Aug 6, 2021

It's a pleasure to welcome Verna Volker on the show. She is an ultrarunner, Hoka Global Ambassador, and the founder of Native Women Running, a space to celebrate and lift up native women's stories. Verna is also a part of Native Women's Wilderness, a platform that shares and elevates native women's stories exploring the outdoors. Verna is currently training for the Javelina 100K in October and the Black Canyon 40K in February. "I wanted to to make a difference where people were seeing native women in a positive light that we are matriarchs, that we are leaders in our families, that we are successful." - Verna Volker n this episode we cover… How she has taken responsibility as a leader to bring communities together and call them to action. "Getting up and doing what you can, is a celebration…" Verna speaks to the importance of holding onto a lens of gratitude in everything we do Being an agent of change to shift the perception of what mainstream media dictates a runner looks like What she has done to bring awareness to the mass graves of indigenous children found in Canada How Verna has used her virtual events to connect and support indigenous running communities in Canada and beyond. Resources: Native Women Running (events) Native Women Running IG Verna Volker IG Native Women Wilderness (website) Native Women Wilderness IG Thank you to Tracksmith, Generation UCAN, and InsideTracker for sponsoring this episode. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. I am also excited to share with you a NEW product, a gel! Completely fueled with superstarch and ready to go wherever you are headed off to. Use code TINAUCAN for 20% off of your order. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Verna, we look forward to hearing your thoughts on the show.

Aug 2, 2021

Marathon training season is here. Tina shares her training plan and advice for runners prepping for a marathon this fall. In this 30, 45 minute or 60 run with 2-6 strides, Tina starts as always, with a body scan, senses check-in, and moves into a natural, enjoyable conversation. Part meditation, part reflection, part check in, part workout, join Tina for the latest together run. Thank you to UCAN for sponsoring this episode. I have used UCAN for many years now, and now we are back in summer, I am loving UCAN protein powder in my smoothies and simply in milk post-run. I also take UCAN energy on my trail runs and long runs. By purchasing UCAN you also support me in these podcasts. You can use code TINAUCAN for 20% off everything on their website You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jul 30, 2021

Excited to welcome Beth Pascall on the show, who just finished 7th overall and first woman at the 2021 Western States endurance race. She placed a record as second fastest female ever on the 100-mile run with a time of 17 hours, 10 minutes, and 41 seconds. Beth is a British pediatrician and took time off from her job as a doctor and spent 10 weeks in the US training for Western States. Beth even got married a few days after her Western States finish. Beth also recently won the Canyons 100K and holds the FKT for the Bob Graham Round with a time of 14 hours and 34 minutes. "The mental preparation is just important as a physical preparation." –Beth Pascall In this episode we cover… The logistics Beth had to go through for training for Western States, the actual race, her wedding right after the race, and her work as a pediatrician. How trying different sports helps you in athletic performance. For Beth it was trying rowing, cycle touring and triathlon, until she found ultra-endurance running. "I don't think I ever really believed I could Western States until 2018 when I got picked." The importance of confidence. "I came to realize that I thought my confidence was affecting my results because I truly never thought I could do well in a race. Just having people around me that really believed in me and gave me that confidence." She's done 250-mile distances which add the sleep deprivation element into it "It's possible to keep going and also learning to listen to your body, that way you'll know what it feels like when you need to back off." Resources: Beth Pascal Instagram Beth Pascal Website Beth Pascal Twitter Beth Pascal's Interview at Western States Thank you to BEAM, Generation UCAN, and Tracksmith for sponsoring this episode. A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too. Go here use code TINA for 15 % off your order. Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. I am also excited to share with you a NEW product, a gel! Completely fueled with superstarch and ready to go wherever you are headed off to. Use code TINAUCAN for 20% off of your order. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Beth, we look forward to hearing your thoughts on the show.

Jul 26, 2021

The best running tips, marathon training advice, and lessons learned from 2:36 marathon runner Tina Muir. Helping you achieve your running goals and dreams. On this running podcast, you will learn from sports psychologists, nutritionists, scientists, runn

Jul 23, 2021

Malcolm Gladwell is known as one of the biggest creative thinkers and voices of our time. We feel incredibly fortunate to have him join us for this episode, which we recorded live and in-person from his studio in New York. Malcolm is also a runner and most recently ran the open mile at the final event of the Trials of Miles series by Citius Mag with Chris Chavez. Malcolm is the author of five New York Times Bestsellers, including Outliers, Tipping Point, and Talking to Strangers. Malcolm recently published his latest book, The Bomber Mafia. After recording the podcast with him, Tina, Knox, and Maria joined him on a run along the Hudson Valley. In this episode we cover… Malcolm's story as a runner who stopped after age 16 and picked it back up again at age 50. Mile race against Chris Chavez in an attempt to break a 5-minute mile. "Being mediocre is much more enjoyable much more fun than being at the top being at the front. mediocrity brings freedom." The story of how he found joy in running again after finding a track club where everyone would enthusiastically say they were a mediocre track club and that was its greatest charm. "It was the most incredibly open and it is the most incredibly open and accepting culture that I've ever encountered. Nobody cares what you do, how rich you are, if you're skinny or overweight, and they don't care whether you run nine-minute miles. I never, in my running universe had known a world of running where nobody cares, and we're all just having fun." I wasted 34 years of running because I didn't understand that the beautiful notion that it doesn't matter. On being wrong: "I quite enjoy the feeling of being wrong because I really love, I love the revision. Discovering you're wrong is one of life's pleasures because it's it is that it's the way you open the door to real knowledge and backtracking is also a pleasure because you get to start over like what's better than that? Like it's like you know, all of the things it's this invitation to rethink something." On truth: a conversation about Mary Cain and Alberto Salazar. On the distinction between discipline and toughness. "I think running builds discipline and discipline is more important than toughness. The idea that somebody has been a runner (discipline) is it is important because it tells me something about their willingness to tackle, in a persistent focused manner, a complex task that's super useful to me. I don't need to know whether they can run 100 miles (toughness). On the importance of a diverse team: "The reason we try to pursue a diverse workforce is we think it makes it's not because we think it looks better or we're fulfilling some kind of social function because we think it makes the work better." When he was hiring for a podcast producer, a woman named Mia's first thing she said in the interview. "If you guys do your show on these ideas, no woman will ever listen to revisionist history." And I was like, oh really, we need to hire you. So we did. Resources: Malcolm Instagram Malcolm's Website Revisionist History Thank you to Athletic Greens, Goodr, and Insidetracker for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal while pregnant. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new listeners. Not sure how to leave a review or subscribe, you can find out here. Thank you to Malcolm, we look forward to hearing your thoughts on the show.

Jul 19, 2021

Reflecting back on the past year and what we have learned. In this 30, 45 minute or 60 run with 2-6 strides, Tina starts as always, with a body scan, senses check in, and conversation. Part meditation, part reflection, part check in, part run, join Tina for a fun, thought-provoking together run. Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription). You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jul 16, 2021

In this conversation with Mary, we go beyond touching on her Nike Oregon Project experience and her New York Time Article, I was the Fastest Girl in America Until I joined Nike . We get to learn from Mary about how she found a new relationship with running and how we can all be a little gentler on ourselves. We hear about her new non-profit, Atlalanta NYC that she's launching, while working with Tracksmith and the New York Road Runners. We hear Mary's wise wisdom on life, the future of running, and being yourself. In this episode we cover… Atlalanta NYC , Mary's latest creation– the first professional team in New York City. It's the first of it's kind doing community service work within the broader New York City area, serving as mentors to younger female girls and bringing on a team of professional women to help make the sport a better place for everybody. Outcome-based models of success versus growth-based models of success. Thinking about our lives and running with a growth mindset instead of being attached to an outcome allows us to blossom as individuals. On the importance of being okay with change. "It's okay for things to change with time. We're all learning, we're all growing in, our society is changing with time. Change is a really beautiful and positive thing and growth should never be treated as a dangerous thing." Her analogy of pretending to run with an egg in your hand will help you feel more relaxed and help you be a better runner. The more you hold on tight and clench your fist, the more likely you're going to break and burn out early. She shares the key is to relax and hold it gently for the majority of your race, then on the last 400 meters you can drop the egg and finish strong. Mary's interview was so special in that it was such an intimate atmosphere for a live podcast and she really embodies what Running for Real stands for, being real and being yourself. Resources: Mary Cain IG Atlalanta NYC Rich Roll and Mary Cain Thank you to Tracksmith, Picky Bars, and Beam for sponsoring this episode. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks. A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too. Go here use code TINA for 15 % off your order. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Mary, we look forward to hearing your thoughts on the show.

Jul 12, 2021

Processing a life changing trip to New York, including behind the scenes information about what it was like to interview Malcolm Gladwell. In this 30, 45 minute or 60 run with 2-4 strides, Tina reflects on what she learned in New York and some of the highlights from her time in Beacon and New York City. Part meditation, part reflection, part check in, part run, join Tina for a fun, thought provoking together run. Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription). You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jul 9, 2021

Lisa Rivera has a heart for community and it beats with a love of running. She is not only a runner and pacer with Harlem Run, but is a social worker working in child welfare, a veteran, a mentor, and a sponsored athlete with Gu Energy. She reminds us of the importance of surrounding yourself with people and experiences who challenge you and make you a better person. She embodies the ripple effect of bettering yourself and uplifting around you. Even if you don't notice the changes at first, she talks about the importance of keeping your strength up because you never know who you are inspiring. "T rail running, run-walking, hiking. If you're an athlete, you don't have to look a certain way. You don't have to be running by many miles. You are still a freaking athlete and people need to understand that and acknowledge that." –Lisa Rivera In this episode we cover… What growth means and how we experience it. It could be conversations with friends, a session with a therapist. It could be listening to motivational speeches, listening to a podcast, or having a conversation with a friend. It's about self-awareness and continuing to evolve into your best and most authentic self. Lisa's experience as a run-walker and her encouragement for more people like her to join in on running. " I want them to see, I look like you too. I am like you, I come from your communities." She's running the TransRockies Run in Colorado in August and is doing the three day challenge through Google. She'll be running her first ultra of 60 miles on the trails. We learn about the group, Harlem Run and why it's a great group for strengthening the running community in Harlem. "The first time with Harlem Run community was just amazing, they stayed with me, I felt seen, I felt heard I felt supported and safe the whole time," Lisa said. She shared that people there told jokes and gave advice like maybe not running in cotton socks. It was a great experience as a new runner and now is part of her every-week running training. Resources: Instagram Lisa Rivera Harlem Run Thank you to Athletic Greens, Goodr, and InsideTracker for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Lisa, we look forward to hearing your thoughts on the show.

Jul 5, 2021

Join Tina on a trip down memory lane. In this 30, 45 minute or 60 run with 2-4 strides, Tina runs through Big Rapids, Michigan, a town she spent five years in. Tina reflects on some of the most meaningful memories from her days at Ferris State, as well as some regrets, and moments that changed her trajectory. Part meditation, part reflection, part check in, part run, join Tina for a fun, emotional together run. Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription). You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jul 2, 2021

When it comes to finding synergy between running and our core selves, Kriste Peoples has found it. As a meditation and mindfulness teacher, running coach, avid trail runner, and outdoor guide, Kriste helps us all use running as a tool to feel more present in the hustle and bustle of life. Kriste is a leader in inspiring women to pursue adventure in the outdoors while maintaining a grounding presence within themselves. "When we're running we're invited to pay attention to what's going on in your body and opens us up to deeper connections with the people we are with. It also allows us to come back more relaxed and refreshed to be better people in our relationships at home and have more compassion for others." –Kriste Peoples In this episode we cover… Exploring the parallels between our running practice and meditation practice. How you can cut through the noise and narrow down the core of what mindful running means to you. Redefining what meditation looks like for you. It doesn't have to be a solitary space or rock garden. It can be those 5 breaths you take when you feel flustered while heading out the door with a mug in one hand, a child in the other, your tote bag on your shoulder and shoes in the other arm. "You can catch yourself in a moment. Just breathe five seconds now. You would be very hard pressed not to have five seconds in your day. If you don't have five seconds, you've got bigger problems than not being able to meditate." We need connection in America right now. Running has the power to heal and bring a healing presence to those who are united by it. The ways we can look back at our lives and reframe moments and redefine what they mean to us. Resources: Kriste's Website Instagram @KristePeoples Thank you to Athletic Greens, Picky Bars, and Tracksmith for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Kriste, we look forward to hearing your thoughts on the show.

Jun 28, 2021

Join guest Together Run host and Running For Real Superstar member, David Skytte for a 30 or 45 minute run with 2-4 strides. David begins the run with a few warm up exercises, followed by a body and mind check in. He leads us through an exploration of our five senses and gives us something to think about. Part meditation, part run, join David for a fun together run. You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Jun 25, 2021

Physical health and mental health go hand in hand. As a high school and later a college athlete, Emma Abrahamson shares about her habits as a competitive athlete and how they led to a decline in physical and mental health, but also her story of unearthing a well-balanced lifestyle that not only helps in performance but keeps her body and mind happy. Emma followed a different path after college, as she started a Youtube Channel blogging about the running world. She's someone who is shedding light on many issues athletes face with regards to body image, physical health, and mental health. She also has a popular food Instagram, One Crazed Foodie , a line of nutrition bars Crazed Foods , and her own podcast, Convos Over Coldbrew. "I feel confident in who I am as a human being not as what I look like. I feel, even though my body is bigger or different, I just feel so much more confident in my body." –Emma Abrahamson In this episode we cover… Looking after your body and overcoming amenorrhea/RED-S How you can take a moment of boredom and make something out of it! Emma shares how she started her Youtube channel as a simple vlog with her iPhone and it grew steadily. Body image as she shares how her college self thought about her body and now how she has evolved to be more accepting. Culture change within high school and college sports with regards to mental health and body image. What causes the disconnection between your body and your period. Emma shares how getting out of shape helped her mental health. Importance of surrounding yourself with people who lift you up, because they're the ones who will help encourage you to know yourself and keep living a healthy lifestyle. Resources One Crazy Foodie on Instagram. Emma's personal Instagram @emmaabrahamson Crazed Foods nutrition bars Convos Over Coldbrew podcast Thank you to Athletic Greens, Goodr, and Insidetracker for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Emma, we look forward to hearing your thoughts on the show.

Jun 23, 2021

On this bonus episode we welcome Chase Jarvis, founder of Creative Live and author of Creative Calling. Co-hosting this conversation alongside Tina is Running for Real team member, Maria Vargas, a longtime follower of Chase's work. Together, the three of us dive into the topic of creativity and how it is interwoven into all that we do, including sports. In this episode we cover… Exercising the muscle of creativity and being intentional in practicing it same ways we practice physical exercise. Simplifying the complex. Creative Live takes a complex topic such as photography and making it easier for regular people to understand and learn. Running for Real takes a complex topic like running and makes it more relatable. On the way creativity empowers us to shape our own lives and environments. Similar to how running changes your body or starting a business changes your mind, creativity give us agency. Create before you consume. –Marie Forleo Beginnings hide themselves in endings. Chase shares the story of Best Camera App ending and Creative Live beginning. Creativity is connecting seemingly disconnected things in a new way. A dive into Chase's book, Creative Calling and how we can use it as a toolkit to design our best lives. Resources Chase Jarvis Instagram @chasejarvis Creative Live Creative Calling (book) Limited edition shoe collaboration with K-Swiss called 'The Creator' and are designed with diverse, creative lifestyles in mind. They're irreverent, a bit wild without being overstyled. Road tested for utility. Thank you to Tracksmith, Picky Bars, and Insidetracker for sponsoring this episode. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Chase, we look forward to hearing your thoughts on the show.

Jun 21, 2021

Join me for a 30, 45, 60 minute run with 2-4 strides. We start with a check in with our body and mind, check in with our five senses, and then a conversation. In this episode, I talk through a difficulty I have been working through in my life, and talk about the awkwardness of social media sharing when someone sees you doing it. Part meditation, part run, all Tina. Would love for you to join me. Thank you to UCAN for sponsoring this episode. I have used UCAN for many years now, and now we are back in summer, I am loving UCAN protein powder in my smoothies and simply in milk post run. I also take UCAN energy on my trail runs and long runs. By purchasing UCAN you also support me in these podcasts. You can use code TINAUCAN for 20% off everything on their website Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts.

Jun 18, 2021

Joining this episode is Zach Bitter, an ultra-marathoner, endurance athlete, and coach. We dive into human performance during long stretches of endurance sports, how to wrap our heads around discomfort and touch distances, and the science behind gear like arm sleeves and their benefits doing long ultras. Zach is the 100 Mile World Record Holder (11 hours 19 minutes 13 seconds), 12 Hour World Record Holder(104.88miles), has 9th Fastest Time Recorded on the JFK 50 Mile Course, and is a three time National Champion (50mile x2 and 100km). We deep dive into the inner mind of Zach and how he is able to take extremely long distance races and break them down into manageable training plans and mindset training. In this episode we cover… Different types of fatigue: mental and physical Training for a road race vs trail race and how pacing works with each, as well differences in recovery for each. How your body handles hard surfaces during road races compared to the uneven terrain of trails and how your body mechanics are different. Training cycles throughout the seasons (from extreme cold to extreme heat) and how you transition between them and begin anew with each season. Training gear- learning about shoes like Altras which have zero drop and toe boxes, to hearing about how arm sleeves generate a cooling effect (for hot runs) and a warming effect (for cold runs) Resources: Human Performance Outliers Podcast Zach Bitter Website Zach's Instagram Thank you to Momentous, Tracksmith, and Picky Bars for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Zach, we look forward to hearing your thoughts on the show.

Jun 14, 2021

Join me for a 30 or 45 minute run in St Louis. We start with a check-in with our body and mind, take in all our senses, and then have a conversation. I answer the question about which sport I would do if I was not a runner, and then reflect on the other sports I have committed to during my life. What would you do if running wasn't an option? And what other sports have you enjoyed in life? I also talk a little about working with brands and the discomfort that comes from both sides. How irritating it is to see people online who are exploiting other people with the products they push. Part meditation, part run, all Tina. Would love for you to join me. Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription). Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts.

Jun 11, 2021

Bravery. Courage. Strength. Vulnerability. Our guest today is Angela Pohl, one of our own Running for Real community members. She shares with us the story of her breast cancer diagnostic and treatment journey as she gets ready for a double mastectomy surgery on June 11. There's so much we can all learn from Angela, starting with her admirable mindset. From her, we learn how we can use our runner's attitude of courage and determination as tools to aid us in some of life's hardest challenges. "I had been chronicling my whole running journey for a couple of years now, and just all of the learnings that I've had through that, the mental training and all the progress that I made through that I decided that I was going to be very open about sharing my breast cancer journey as well because it's a chapter of my running journey or my overall journey." –Angela Pohl During 2020, Angela ran 55 half marathons, 13 full marathons, and was training for a 100-mile ultra when she got diagnosed with breast cancer. In this episode, she helps us cover… Importance of self-checks and mammograms- even if you believe yourself to be a healthy runner or athlete. Don't put things off. First it was COVID hesitation to not go to the doctor's office, then it was a marathon training cycle putting off doctor's visits until she finally went. There's always something going on, but checkups are important. Don't put them off. "Not everybody who goes through a cancer journey wants to be seen as a fighter or battling or warrior. Some people are on a healing journey. They feel that the cancer is part of their body, so they don't want to fight their own body. They might not want to use that kind of metaphor just because has some kind of violence, you know, associated with it. For me it's kind of a journey. I'm a race addict. And so I thought it would be kind of fun if you can call this fun at all to, you know, pretend that this is a whole race that I'm going through, and it's probably more like a multi-leg ultra marathon." "That is something that I learned from running about how to stay in the mile that you're in, not, look all the way down at the results will start worrying about that because you just need to take it one mile at a time." Angela learned that exercise is good while you're going through chemotherapy. Even just going on a walk. Angela co-founded a non-profit, Good Running, in 2016. Each month the group of runners selects a non-profit and donate $20 directly to the organization. They also gather raffle prizes and runners get a raffle ticket for every mile they run or walk. It's all about runners doing good, together. Resources: Angela's Instagram: @goodrunning26.2 (Message her some words of kindness and encouragement) GoodRunning.org Sarah Canney's Rise Run Retreat Thank you to Momentous, Athletic Greens, and goodr for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. AND for my UK and Canadian friends, you can participate in this deal as well, so take advantage! Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Angela, we look forward to hearing your thoughts on the show.

Jun 7, 2021

In this episode, we run along a quiet trail near St Louis. If you are missing nature around you, this run will be a perfect way to check in with your body. Part meditation, part run, all Tina. Would love for you to join me. Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription). Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts.

Jun 4, 2021

Sika Henry is proof that we can speak our goals into existence. If there's anyone who exemplifies persistence and determination, it's Sika. After years of training, a serious bike, crash, and even a pandemic, in May 2021 Sika became the first U.S. Black Female Professional Triathlete. In this episode, Sika shares how she started as a college walk-on, to the workaholic life in New York City, to then come back to sports as a marathoner, and now a triathlete. "I believe in speaking things into existence. No matter how crazy it sounds, just put it out there. The worst that can happen is it doesn't happen. And then so what, even if you feel embarrassed by it, it's like, who cares? At least you had the guts to attempt it and go after it." –Sika Henry In this episode we cover… Sika's childhood and early life as an athlete, she shares how she didn't peak until a few years into college but that she never quit on her dreams. The power of cross training swimming and biking have had on her running abilities. The intensity of triathlon as a sport. She shares that even "recovery days" entail swimming and an easy run. It's intense weeks and weeks of training. Sika opens up about her serious bike crash that landed her in the hospital and put a pause on her dreams of becoming a professional triathlete. It was with encouragement that she got back on her feet. She knew becoming pro would be a huge step in Triathlon for her to be an example for younger generations and represent inclusivity and diversity in the sport that only until last month didn't have a black woman as a professional athlete in the United States. She shares that only 0.5% of the sport is made up of Black people and that 64% of Blacks lack basic swimming skills. Sika shares the importance of supporting organizations that are making strides in aquatics and swimming accessibility. Organizations Sika recommends: Diversity in Aquatics and Black Kids Swim Resources Instagram @sikahenry Sika's Website and blog Strava Article Thank you to Momentous, Tracksmith, and Picky Bars for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Sika, we look forward to hearing your thoughts on the show.

May 31, 2021

Join me for a 30 or 45 minute run with 2-4 strides. We start with a check in with our body and mind, take in all our senses, and then have a conversation. In this episode, I answer Elizabeth's question about my most challenging race. I talk about the two races I consider to be toughest, one I handled badly, and the other I handled well. If we were running alongside one another, what would you say was your most challenging race? When you upload your photo to social media, be sure to answer that question. Part meditation, part run, all Tina. Would love for you to join me. Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription). Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts.

May 28, 2021

As marathons and full races are starting to come onto the scene again, in this episode we welcome someone who talks about training for and preparing for a marathon, along with fun topics of creating running music playlists and the current rise in podcasting. Matthew Huff is a writer, runner, running playlist extraordinaire, and author of Marathoner: What to Expect When Training for and Running a Marathon. In this episode, Matthew shares about his love of books and how his book about marathoning culture came to life. In this episode we cover… Matthew's new book about a what to expect when training for and running a marathon. He also writes for many of the publications you may know and love, including Buzzfeed and Runner's World. We talk about a love affair with books: "I'm envisioning like in Beauty and the Beast, how she goes into the library. With the ladder that you can climb up and swing around the room on your ladder. But then just imagine that she took all of those books and moved into a New York tiny apartment." The rise of podcasting: "Not everybody can write a book. Not everybody can make a T. V. Show about a topic. But if there's a topic that you're really passionate about, you can probably find one other person who's passionate about that and make a podcast about it. How his new book celebrates the people who run the marathon as well as include pictures, graphics and full color charts with information and training advice for the marathon. There are few books that contain both the training advice and the history and fun facts of running. This new both has both and goes beyond to share the beautiful crazy parts of running and welcomes all types of runners into the sport. We also talk about curating running playlists. Are you a jazz-listening runner or classic rock that puts a spring in your step. Resources: Matt's Instagram Marathoner: What to Expect When Training for and Running a Marathon Runner's World Thank you to Momentous, Athletic Greens, and Goodr for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Matthew, we look forward to hearing your thoughts on the show.

May 24, 2021

Join me for a workout? After our regular mental and physical check in, we do 5 x 1 minute hard (with 1 minute recovery) together. We check in with our senses and surroundings and wrap up the 30 minute with another check in. The 45 minute group will do an additional 2 x 1 minute in the final 15 minutes. There is no pressure, paces, or expectations here. We are all just doing this for enjoyment and to work hard together. It does not matter what speed or training level you are at, join me for this pickup workout. Would appreciate your thoughts on these workouts. Do you like them more or less than the runs. I may add them in once a month. Part meditation, part run, all Tina. Would love for you to join me. No sponsor for this episode, but I talked about Athletic Greens ( you can use this link to get a one year free supply of Vitamin D with your order ) and I talked about Beam. You can use code TINA for 15% off everything on their website. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts.

May 21, 2021

This episode is like eavesdropping on some friends's conversation– we welcome Sabrina Little and Sara Mahoney, two of Tina's close friends. We have a great dynamic between Sara, a professor of exercise physiology and researcher of nutrition and ultra-endurance performance. We also have Sabrina who is a professional ultra runner for Hoka, a philosophy professor and a mom to a 11-month-old. We loved getting to learn about each how each of these worlds– one more scientific and one more philosophical– are intertwined with running. In this episode we cover… How Sabrina's trade of reading things that people have read for hundreds of years helps her ask the questions about what it means to be human. These deep questions we often don't pause to ask, unless we're maybe on the trail or running. Sara shares about FKT's (Fastest Known Times) and how they differentiate from Strava segments which are smaler sections. She says FKTs can be created more of an experience and with more formality. On mental toughness...Sabrina shares that she has researched and written about this topic. "Oftentimes we hear these phrases like, 'no pain, no gain,' or 'pain is weakness leaving the body.' It's indifferent to the kinds of pain that we're talking about. So if we're talking about injury, then no pain no gain is just imprudent, and it's poor stewardship of your body. If we're talking about pain in the way that people often describe discomfort, then that's a kind of edifying pain, but I guess it takes a bit of prudence or experience to know the difference." On knowing your limits…Sara shares, "You don't have to like you don't have to take everything so seriously. And be yeah like you know as you said, it's okay to do it on occasion for like an experience where you're finding your limits but you don't have to do it three times a week every week." See running as a celebration, not as a test to see if you're good enough or worthy enough. We will always good days and bad days, but the important think is to keep working on it over time and move the needle closer to a place of self-love. If you see others doing it, it tells your brain it's possible you can do it too. Resources: Sara Mahoney IG Sabrina Little IG Fastest Known Time Website Thank you to Momentous, Athletic Greens, and Picky Bars for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options. Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Sabrina and Sara, we look forward to hearing your thoughts on the show.

May 17, 2021

As always, we start with mental and physical check ins, assessment of our five senses, and reflection. We spend the second half of the run, I answer Jerry's question about the strategies I have learned, and how I learned to race. What have you learned about how you race best? In the final part, I answer Camilla's question of would I reset my PRs and why or why not. Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts on the show.

May 16, 2021

As always, we start with mental and physical check ins, assessment of our five senses, and reflection. We spend the second half of the run, I answer Jerry's question about the strategies I have learned, and how I learned to race. What have you learned about how you race best? In the final part, I answer Camilla's question of would I reset my PRs and why or why not. Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts on the show.

May 14, 2021

"At the end of the day you need to think about, what am I doing to be a better person, a better human for my community? Not just supporting Black people, but supporting women, supporting trans. What are you doing to be a better person?" –Marcus Brown In this episode we cover… The benefits and value of having a run coach even if you aren't a professional runner. "If you want to be one of those people who reaches your best, whatever that is, then a coach is going to be the person who's gonna help you get there. Letting go of the misconception of perfection. Letting go of the idea of a perfect race. Just focus on doing the little things right. Kids pick up what you do, not what you say. Marcus reminds us of the importance of modeling behaviors for kids because they are watching all the time. He says he's mindful of getting and training and coming back day in and day out because those are the actions he wants to show his kids. Even when external circumstances impact a race or training, it's important to accept and move on. He shared that during the Boston Marathon of 2018 when the weather was terrible, he had to switch off from what was happening."I had to accept that the weather is terrible and that I was going to get through it," he said. "Just one foot at a time." Running is like a mirror exposing our weaknesses. But it's the practice of facing those things that you learn the most about yourself. Life is challenging and there will be more things that will try and knock you down. More challenges down the road, but if you take a breath and see your own worth, you'll realize you are good enough and have everything you need to make it through them. As co-founder of Black Trail Runners with Sabrina Pace-Humphries, Marcus says the goal of the group is to one day not have to have it exist with that name, but right now it is very much needed in order to help people feel comfortable running in outdoor spaces and feel included. "We just need to appreciate that if someone's lived experience isn't the same as ours, we should still listen to them and we should still trying to pay them some kind of respect." Inclusion needs to transcend just being included on covers of magazines. Of course, that's an important step, but the real questions are: Who is making decisions to put the person in the magazine? Who's making decisions about what they wear? Who's making decisions of how it's presented? We need to have that kind of representation in the places that matter. As yourself: What am I doing to be a better person, a better human for my community? Resources Marcus's website Marcus's Instagram A Runner's Life Podcast Black Trail Runners Thank you to Momentous, Tracksmith, and Goodr for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Marcus, we look forward to hearing your thoughts on the show.

May 10, 2021

In this together run, join me for a 30 or 45 minute run. We will pay attention to how we feel mentally, emotionally, and physically, reflecting, taking in our scenery, and enjoying some random conversations. In today's run, I answer questions from Uta and Chip. Submit your questions, and I would love to answer it on another run. Part meditation, part run, all Tina. Would love for you to join me. Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts on the show.

May 7, 2021

"I like running for the same reason I love to cook. I'm not looking at my computer screen, I'm not looking at my phone, I'm just outside and I'm present and that to me feels really valuable." –Julia Turshen In this episode we cover… Cooking is a marathon, not a sprint. How we can turn cooking from being frustrating and feeling like a chore to finding joy in it and feeling engaged and relaxed. Reflect on the role of home cooks in our culture and society, especially the often undervalued labor of home cooks and their role in family, community and household. Thinking about all the things that have to happen for us to cook at home. Everyone involved in the process: people who grow our food, who stock grocery shelves, who mop the floors at grocery stores, who work the cash registers, who deliver things on trucks, and more. Julia's childhood surrounded by diet culture and how that ultimately led her to write a cookbook about pushing against diet culture and pushing for us to redefine what healthy means for each of us. How and why Julia started Equity At The Table (EATT), a free directory featuring women/gender non-conforming individuals in/around the food industry and focuses primarily on POC and the LGBTQ community. Resources: Cookbook and website : Simply Julia Equity At The Table (EATT) Julia's Instagram Thank you to Momentous, Tracksmith, and Generation UCAN for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. I am also excited to share with you a NEW product, a gel! Completely fueled with superstarch and ready to go wherever you are headed off to. Use code TINAUCAN for 20% off of your order. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Julia, we look forward to hearing your thoughts on the show.

May 3, 2021

First, through the storytelling of Victoria Lo , a Chinese American runner based in Brooklyn, NY, tells the story of a recent mid-run panic attack. Second, a discussion on the intersection of racial trauma, racial identity and running with Jenny Wang, PhD and Licensed Psychologist. Then, a breakdown and call to action on how the listener can take next steps on being an active participant in making running and the world a safer space for our AAPI community. Finally, a poem written and read by Daryl Murphy . Meet the guests: Victoria Lo Avid runner (9 full marathons, 2 ultra relays & 15+ half marathons) Founder of Chinatown Runners UI/Visual Design NYC Bridgerunners Dr. Jenny Wang Clinical Psychologist & Speaker Doctorate of Philosophy in Clinical Psychology Founder of Asians for Mental Health Community Calls to action: We need to give ourselves permission to feel Resources for Asian American mental health Asian Mental Health Collective - https://www.asianmhc.org/ Follow Dr. Jenny Wang @asiansformentalhealth on Instagram Watch the Amend 6 part series on Netflix Follow @chinatownrunners Each month Chinatown Runners highlights a specific Asian-American focused organization to support, head to chinatownrunners.com/donate If you take action and do one of our suggested takeaways, tell us! We would love to hear what you did, and how it changed you. Tag us in a post on Instagram or email info@runningforreal.com to share. A special thank you to Daryl Murphy for sharing his poem for this episode, follow Daryl on Instagram @stretchmurphy for more about his 365+ day running streak for Miles For Justice. Running Realized is hosted by Tina Muir and Knox Robinson. Produced by Jon Phillips. Original music, sound design, and mix by Daniel Brunelle. Edited by Gordon Bramli. Cover image created by Mari De Monte and Toby Kelleher. Learn more about Running Realized Follow Running Realized on Instagram Learn more about Running Realized here Thank you to Tracksmith for partnering with running realized Tracksmith is a Boston-based running apparel brand, born from a desire to celebrate both the history and the evolving culture of running. Their team works to create a space where stories and conversations from all corners of the sport are welcome. They believe that stories have the power to both inspire the next generation and grow the sport. And they know that conversations drive change and empower new perspectives. Check out the Tracksmith Journal at journal.tracksmith.com to learn more. Thanks for listening! To help out the show: Leave an honest review on iTunes . Your ratings and reviews are appreciated! Share a screenshot of the podcast on your social media and encourage others to go listen too. Be sure to tag Running Realized if you share on Instagram (Tag Knox and Tina too!) Thanks for joining us. See you on May 24 for Episode seven!

May 3, 2021

Let's go for another run together...from apart. In this together run, join me for a 30 or 45...actually 50ish minute run. We will spend time noticing how we feel mentally, emotionally, and physically, reflecting, taking in our scenery, and enjoying some random conversations. This week I am running from my home, testing out the audio experience of this versus a quiet trail (although we do venture over to some quiet trails during this run) Part meditation, part run, all Tina. Would love for you to join me. Be sure to go check out Momentous products, including Brain Drive that I used in my trail race, which helped me to concentrate for almost 4.5 hours. Check out LiveMomentous.com and use code TINA for 20% off.

Apr 30, 2021

"How do I find a group to train with? I don't feel comfortable doing this alone, do you know any, any Latino groups?" These are the questions Maria Solis Belizaire asked when she realized she wanted to run a marathon but didn't know where to start. Today, she's the founder of two organizations, Latinos Run and Latinas Run which support over 25,000 runners across the USA in cities including New York, Phoenix, Miami, Houston, Los Angeles, and more. Latinos Run is a global movement bringing together Latinos through running and fitness to lead healthier lives and inclusive running spaces. Latinos Run and Latinas Run celebrate the multicultural communities that make up Latin countries and create welcoming atmospheres for all runners no matter where you're from or what pace you go. "It's not about just the Latino community or the Black community. We need everybody to kind of lift each other up. So we always welcome everybody. We have a lot of people who are not Latino within our running group and we are all for it. We welcome everybody." – Maria Solis Belizaire In this episode we cover… Maria's story of growing up with running as part of her life but not finding an inclusive community or guidance as a kid resulted in her quitting the sport. Fast forward and she turned this obstacle into an opportunity to start her own inclusive organization, Latinos Run, which today supports over 25,000 runners of all different cultures, not just Latinos. The incredible variety of cultures within the Latino community. "You have people from Central America, South America, the islands like Puerto Rico. It's an extremely mixed and diverse community. And even within that community, you can see people from Argentina who are maybe typically more white than those from Dominican Republic who might be more culturally mixed with Indigenous or African roots. So we are very, very different." Maria shares about growing up in South Florida being surrounded by mostly Cubans and it wasn't until she got to New York that she started learning on her own and asking what Hispanic means, what Latino means, why some Hispanic or Latino countries have more African roots, others more Indigenous, and others more white. Faces and paces. How being inclusive in running doesn't only mean creating inclusive spaces for people of all cultures, but all paces too. Of not leaving anyone behind no matter if they're running a 15 or 18 minute pace or if they have a disability. She shares the story of a man who finished a 5K with a walker and cried at the end because he felt so supported. How she's constantly up against misconceptions from the Latino community itself that Latinos are fat and Latinos don't run so they don't belong in the sport. When in reality Latinos have been running for thousands of years. Running with Latinos Run sometimes becomes like a party. Everyone's having a great time and many families show up, not just individuals. It's a very welcoming atmosphere. The story of Maria's father who for the majority of his life has run on his treadmill every day, but doesn't feel safe running outside even in his own neighborhood so he won't attend races. Latinos account for one of the largest growing groups in the country, making up 52% of the US population growth( 2019 ) yet running and health brands are leaving them out despite Latinos growing purchasing power. They also make up minimal percentages of road races and even less in trail races. There is a positive shift happening where the Latino community is becoming healthier and we're seeing a change within the general running community being more inclusive. Resources: Maria Solis Belizaire Instagram Latinos Run Latinas Run Thank you to Momentous, Picky Bars, and Beam for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bars and for good reason, they align well what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport by athletes. There are gluten, soy, gmo, and dairy free options and some vegan options. Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks. A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too. Go here use code TINA for 15 % off your order AND you can get 20% off if you purchase a subscription. Thanks for Listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Maria, we look forward to hearing your thoughts on the show.

Apr 26, 2021

Join me for a run? While we cannot be physically together in person, we can run together from far apart. In this together run, I will take you through a 30 or 45 minute run, where we will spend time paying attention to our bodies, reflecting, taking in our scenery, and talking about the songs we feel represent us best. Part meditation, part run, take a step closer to running without music or headphones. Come join me? Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off. Question for you to reflect about: What five songs do you feel represent you?

Apr 23, 2021

Today we are having a crossover episode, sharing episode five of Running Realized: The Lifelines Of Your Running Shoes. Be sure to go subscribe to Running Realized to catch up on the previous and future episodes of season one here. An exploration of understanding the environmental impact of the running footwear industry - what sustainability looks like now and what we hope for it to be in the future. First, we'll hear the story of the lifecycle of one pair of running shoes, from concept to landfill with Bennett Grimes, Senior Product Manager of Footwear at REI's Co-Op. Next, we'll have a discussion on the future of materials with Jad Finck, VP of Innovation and Sustainability at Allbirds. Then, a breakdown and call to action on how the listener can take immediate next steps on being an active participant in making the running industry a more sustainable place. Finally, we'll hear from Zoë Rom, Runner, climate activist and Associate Editor at Trail Runner magazine, as she reads her poem, written exclusively for Running Realized, "Last Words." Meet the guests: Bennett Grimes Senior Product Manager at REI 2:18 marathoner Father to 17 month old Baker NCAA XC All-American with Western Washington University 13 years in the running/footwear industry Jad Finck Vice President of Innovation & Sustainability at Allbirds Mechanical engineering degree from Stanford University MBA from the USC Marshall School of Business. Calls to action: Be intentional with your purchases & vote with your dollars, buying sustainable products, especially from companies that are testing out sustainable products, sends them a big message that consumers see sustainability as important Research and reaching out to companies you care about to ask them for their carbon numbers Donate your shoes to SolesForSouls, Shoe4Africa, or other donation services If you take action and do one of our suggested takeaways, tell us! We would love to hear what you did, and how it changed you. Tag us in a post on Instagram or email info@runningforreal.com to share. A special thank you to Zoë Rom for writing an original poem to go with this episode, find Zoë's DNF podcast for similar shows to Running Realized. Running Realized is hosted by Tina Muir and Knox Robinson. Produced by Jon Phillips. Original music, sound design, and mix by Daniel Brunelle. Edited by Gordon Bramli. Cover image created by Mari De Monte and Toby Kelleher. Follow Running Realized on Instagram Learn more about Running Realized here Thank you to Generation UCAN, Momentous, and Athletic Greens for sponsoring this episode. Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. I am also excited to share with you a NEW product, a gel! Completely fueled with superstarch and ready to go wherever you are headed off to. Use code TINAUCAN for 20% off of your order. I would like to introduce to you Brain Drive from Momentous, I tested it out on my trail marathon race and I was able to stay focused and present during the WHOLE race. It has also been helpful for me while I am getting work done in just providing me with that focus that I need. It's caffeine free which I also love. Go here and use code TINA for 20% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to , we look forward to hearing your thoughts on the show.

Apr 16, 2021

Zoë is a writer, journalist, environmental advocate, and runner. She has been an associate editor at Trail Runner Magazine for two years and she finds joy in being like a mechanic for other people's writing. "It's kind of a dream job because you get to tinker with other people's sometimes far superior engines and learn how to like better build your own," she shared. Zoe fell in love with trail running, climbing and mountaineering while living in Boulder while attending the University of Colorado. She also writes, produces and hosts the DNF Podcast . "I'm here to challenge myself. I'm here to challenge our culture, I'm here to challenge the media. I'm here to challenge trail running because I fully believe it can be this amazing, inclusive, wonderful place that I sometimes see glimmers of and then it's just not all the way there." – Zoë Rom In this episode we cover… The parallels between writing and running. The discipline behind both. [11:00] Helping push along the running industry in a direction that is more representative of what the sport is and what the sport wants to be. [23:00] "I love trying to find people who have been overlooked by or straight up passed over by our industry and try to bring their specific stories and voices to prominence by just, you know, either giving them a platform and like helping streamline their writing." [33:00] Shared about how we can move toward setting aside our insecurities and egos and listening to other people's stories. Journalism is amazing and impactful but what Zoë does is write less about like facts more about raw stories from experiences. "Facts never change anyone's mind, but it's very hard to discount other humans lived experiences."[49:00] Resources + People mentioned Zoë's Instagram Zoë's Website DNF Podcast "Beating the Boys" article Thank you to Momentous, Tracksmith, and InsideTracker for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Insidetracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Insidetracker to help me decipher the science behind it all. As Running4Real listeners they want to give you all the deal of the year, to take control of your health and wellness. You can get 25% off the entire website using code TINAMUIR Go here to find out more Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Zoe, we look forward to hearing your thoughts on the show.

Apr 12, 2021

Join me for a run? Something totally new today. While we cannot be physically together in person, I thought maybe we could do the next best thing. Run together from far apart. In this guided run, I will take you through a 30 or 45 minute run, where we will spend time paying attention to our bodies, reflecting, and appreciating our ability to be out in nature. Part meditation, part run, this will be a way to take a step closer to running without music or headphones, and I would love for you to join me. Please let me know if you enjoy these, I would love to make them a regular thing where I could answer your questions on the run. Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off.

Apr 9, 2021

We're excited to welcome Dean Karnazes who's back for his third time on the show. In this episode we explore the hard parts of the past year and how running has served as mental medicine for Dean. He also shares about his background as a surfer and how that influenced his running, about his ethnicity as a Greek, his new book, A Runner's High: My Life in Motion. Dean Karnazes is truly an ultramarathon athlete. Among his many feats, he's run 50 marathons, in all 50 US states, in 50 consecutive days. He's run across Death Valley in the middle of summer, a marathon in the South Pole, and run 24 hours straight on a treadmill in Times Square. Dean is also a father, husband, and author. " I think for a lot of people it's not failure that that holds them back, it's the fear of failure. So I'm not afraid to fail. And I'm not afraid to try new things And I'm always curious about new challenges… I mean, writing a book is every bit as challenging as an ultra marathon if not more so. It's just as grueling. It's just it requires the same sort of commitment and discipline." —Dean Karnazes In this episode we cover… Dean's new book, A Runner's High: My Life in Motion. We learn Dean was a competitive surfer. He explains that to him surfing is very much like running in that it's somewhat of an art form. "You know you can surf without being in competition. You can run without being in a race, so they're very similar in that regard." You can love competitions but not feel the need to compete with other people running. "I think the biggest competition is myself. When I stand at the finish line, if I feel like I perform to the best of my ability, then I'm pleased with my performance. And, you know, you can't control other people. You can't control the environment. All you can control is yourself." How running during the past year has served as a medicine and been more essential for our heads than our bodies. Surrender to whatever is going to happen. Let it happen, you'll figure this out and find a way through. It's very much like running an ultra. Resources + People mentioned (links) New book: A Runner's High: My Life in Motion Dean's Website Dean's Instagram Dean on episode 081: Is the Fear of Pain Holding You Back? Dean on episode 150: Running For Good Thank you to Momentous, InsideTracker, and Beam for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Insidetracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Insidetracker to help me decipher the science behind it all. As Running4Real listeners they want to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use Code: GIFTFROMRUNFORREAL for this amazing deal. A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too. Go here use code TINA for 15 % off your order. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Dean, we look forward to hearing your thoughts on the show.

Apr 7, 2021

Chris Gethard is a well-known comedian and actor. He hosted a show called The Chris Gethard Show and now hosts a podcast called Beautiful/Anonymous: 1 phone call. 1 hour. No names. No holds barred. "We did in fact understand one another on a very deep level," Tina said. "In a strange way, beautiful anonymous. We had a beautiful conversation, and before Chip tagged us in a tweet, we were anonymous to one another. This is one of my favorite interviews of all time." In this episode we cover… Chris shares that while he's not a runner due to nail-patella syndrome affecting his knees, elbows, and hands, v ery interested in how running is a platform that promotes empathy and kindness. Part of this is that his work has leaned on empathy too because he grew up feeling like he didn't belong, and even a little "freakish" and feeling like an outsider. He shares that his direction with comedy and Tina's direction of her running and podcast both overlap in empathy. [10:00] Empathy for the inner critic. Chris shares his story of being bullied as a child, while Tina recounts the endless headspace during long solo runs that allowed self-criticism to sink in. Together they discuss how empathy can help us be kinder to ourselves and the people around us. Being the kind of friend that others sometimes can't be to themselves. [15:00] Chris shares how comedians have a responsibility to reflect on the attitudes and the current times and connect with the audiences. How growing up in a very including and diverse neighborhood helped him connect easily with people of all backgrounds. [34:40] At a time when late-night show writing rooms and staff were largely made out of white men, Chris on the other hand shared, "I had female representation, always had queer representation. I hired people who had immigrated to America who weren't born here. I was doing that because that gives me more ideas. I don't need to hire other people who have my life experience." [47:00] Everybody out there has something going on. "Doing Beautiful Anonymous has taught me is I have to assume that other people are having a rough time or in their heads about something… I have to lean into the idea that if I can let my ego and my needs go and assume that other people might be dealing with something and to give them the ultimate benefit of the doubt." [44:55] At a crossroads. In this serendipitous episode Tina and Chris who have never met before and come from completely different backgrounds, realized they share similar crossroads. Chris is asking himself if he wants to return to comedy while Tina is asking herself if she wants to return to professional running. They both ask, "how do I keep going?" and"how do I bring the joy back?" Enjoy this episode about how a runner and a comedian actually do have a lot in common and are both exploring projects that feel right and do good in the world. Resources + People mentioned Chris Gethard Instagram Beautiful/Anonymous Chris Gethard Website Running Realized Podcast Thank you to Athletic Greens, Momentous, and Koala Clip for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. I have been a big fan of Koala clip for years, using it on most my runs. It's a convenient way to take your phone and keys with you on your run without it getting in the way or being uncomfortable. You can either clip it on the back of your sports bra or on your waist. It doesn't bounce, does not move, sweat resistant, very comfortable, and I don't even feel it. For my listeners, you can get 10% off your order by using code RUNNING4REAL so go here and check out some of the colors they have. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Chris, we look forward to hearing your thoughts on the show.

Apr 2, 2021

This is a conversation filled with wisdom, history and persistence. Tony Reed takes us back to how his childhood commitment to 3 miles a day (running, walking or crawling) as a way to beat his pre-diabetes prognosis ignited within him a life-long love of the sport. In this episode Tony embodies the growth we can achieve if we have the courage to pursue our dreams and challenge ourselves along the way. He shares about his story as a runner parent and his experiences in the corporate world. Tony is someone with incredible wisdom about what it takes to work hard toward something you believe in, even it's the least traveled path. Tony was first Black runner in the world to finish marathons on all of the continents, including Antarctica. He is one of fifty people worldwide, who completed the marathon "hat trick" which consists of finishing (1) at least 100 marathons,(2)a marathon on all seven continents, and (3) a marathon in each of the fifty States. He is also the co-founder and executive director of the National Black Marathoners Association. In this episode we cover… Running marathons was secondary to Tony. He shares he started running and walking 3 miles a day after learning he was pre-diabetic and that exercise might help. He's kept his commitment to 3 miles a day throughout his life.[29:15] Tony has run 131 marathons. He shares that it's easy for people's initial reaction to be in awe, but he reminds us that it took him 40 years. We so often look at the snapshot but we don't look at either what goes behind the scenes or how long it took. [07:20] His my mother introduced Tony and his brother to collecting postage stamps, which sparked a love of travel."Our mission was to see the world, it was to get out of the project, was to get out of the ghetto and literally to travel to see the entire world." [29:30] Music is part of Tony's running. He shares that with every marathon he picks a theme song in his head and has songs associated with all the marathons. "At the Hartford, Connecticut Marathon we had 5.5 inches of rain during the race. I found myself singing the lyrics to Parliament's Aqua Boogie funk song…And so he talks about dancing underwater without getting wet. And I visualized myself running this marathon and the raindrops were partying."[14:23] Tony says there's something in his mind about not wanting to run the perfect race. So during the Dallas White Rock Marathon he had a mile and a half left when he realized he hadn't stopped to walk the entire race. So, he stopped and walked 25 yards then he picked it back up. [16:55] When Tony started running marathons, social media wasn't around so there was no way of finding out how to run a marathon. During his quest for information, he discovered Ted Corbitt and his accomplishments. After learning Ted Corbitt was Black, Tony decided to find a way to recognize the accomplishments of Black distance runners so he co-founded the National Black Distance Running Fall of Fame in 2013. Marilyn Bevans and Ted Cobitt were the first to be inducted. ( Bevans was recently interviewed an episode of Running Realized ) [21:40] Ted Corbitt is actually the person who came up with the concept of the five borough race in New York City. He was also one of the first presidents of the New York Road Runners Club, as well as for the Road Runners Club of America. He was the first Black runner on the Olympic marathon team in 1952, and was an ultra runner. He is the person that they generally call the father of distance running in the U. S. [21:40] National Black Marathoners Association is working to plant seeds to improve distance running for Blacks throughout the country including scholarships and mentoring One other project is getting Ted Corbitt on a national stamp. You join in supporting this initiative on here . [59:50] Tony shares that he hopes the pandemic is giving people an opportunity to reflect on why they run. Are they running for the medals? Are they running for their health? Are they running to relieve stress? "I like to say one of the things that running taught me was to go through to a self-analysis to look at my weak points. So again looking at what is a real or perceived weakness and then doing something to prove that this is indeed a strength." Resources + People Mentioned Learn more about Tony Ted Corbitt Black Heritage US Postage Stamp Project National Black Marathoners Association Marilyn Bevans interview on Running Realized Thank you to our wonderful sponsors Momentous, Insidetracker, and Tracksmith for sponsoring this episode. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. InsideTracker provides you with a concrete, science-backed, trackable action plan for reaching your performance goals and being your healthy best. InsideTracker is offering my listeners a 25% off discount to their entire store. Go here and use Code: TINAMUIR for 25% off your order. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Tony, we look forward to hearing your thoughts on the show.

Mar 26, 2021

*Note* This episode was recorded before the mass shooting in Atlanta. At Running For Real, we stand against the racism towards Asian American Pacific Islander communities that has risen during the COVID-19 pandemic. Carolyn is Taiwanese-American and grew up in Houston, Texas after her parents immigrated to the US. During much of her childhood she struggled with navigating the different worlds of being Taiwanese and American. She's now a mother, dietician, runner, and creator of the Instagram page, @diversewerun which features stories of runners who are of different cultures. We also talk deeply about how we can do our part and begin to heal. How we can create a world that is stronger and inclusive not only to skin color, but of cultures, traditions, age, genders, and so much more. Carolyn shows us that in running and in life we can all be more inclusive to people who are different than us, because that's the beauty of being human. "And so if this virtual space can be even just a place where someone can feel like they're not alone… I want @diversewerun to continue to exist as a safe space for people to feel seen and where they can connect with others who who are like them and hopefully help expand and broaden people's worldview." — Carolyn Su In this episode we cover… Growing up navigating two different cultures (Taiwanese and American) and what she experienced as a child going to school and feeling out of place and different. [08:30] The history of the treatment of Asian cultures in the United States. It's important to understand the history so we can understand what is going on today, and how we heal. [27:30] The importance of normalizing conversations about mental health and the impact on relationships. [1:02:38] Resources + People mentioned @diversewerun Instagram Carolyn on Grounded Podcast Carolyn on the Morning Shakeout Podcast Carolyn's feature on Tracksmith Journal Thank you to my wonderful sponsor Momentous, Insidetracker, and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Carolyn, we look forward to hearing your thoughts on the show.

Mar 19, 2021

If you or someone you care about is having a tough time through this pandemic (and we have all gone through waves of highs and lows), this episode is sure to bring comfort. This is a conversation with Renee McGregor ( @r_mcgregor ) about how food continues to be a coping mechanism for many people as a way to get us through tough times. But most of all, she helps shed light on how we can develop healthier relationships with food. Renee is one of the leading Sports and Eating disorder specialist dietitians and has spent 20 years working in clinical and performance nutrition. While she's a sports dietician, she focuses her work on eating disorders and helping people establish healthy relationships with food and training as well as mental health and female health. Renee has worked with sports teams in the 2012 London Olympics, 2016 Rio Paralympics, and Commonwealth (Queensland 2018). Renee is also an author and podcast co-host of Train Brave. "It's important to tune into your emotions and work out that they are trying to tell you something." —Renee McGregor In this episode we cover… How we have been using and abusing food to help us get through tough times, especially COVID. [0.11:00] How we can change the way we talk to young adults, teenagers, and children when it comes to food to help them develop a healthy relationship to food. [25:50] The anxiety and depression happening for many right now, and how to be there for someone you love going through that (while also recognizing that it can have a huge impact on our mental health). [46:00] We talk about body image and perfectionism. [1:03:00] And much more. There is a reason this is Renee's third time back on the podcast. I appreciate her advice and wisdom, and hope listeners do too. Resources: Renee McGregor's Website Renee McGregor's Instagram Previously on Running for Real Episode 33: Is Healthy Eating Ruining Your Life? Previously on Running for Real Episode 99: A New You Is More Than Just Healthy Eating Book: Orthorexia Podcast: Train Brave Thank you to my wonderful sponsor Momentous, InsideTracker, and Beam for sponsoring this episode of the Running for Real Podcast. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all. Go here to get 25% off on their ENTIRE store. A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too. Go here use code TINA for 15 % off your order. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Renee, we look forward to hearing your thoughts on the show.

Mar 12, 2021

When you have a talent, a gift, or awards to your name for a sport, it is easy to rely on those to get things in life. Of course, you work hard, but you also are boosted with constant praise and recognition for what you can do. When that sport is removed by personal choice or external force, there is a reckoning that happens. Who am I? What do I do now? Do I even matter anymore? I've had few guests on the podcast who understand that experience similar to mine. I believe that most can relate to the feeling of having to back off from something you love or even step away entirely, which is crushing but voluntarily choosing to when you could keep going to work on a business, that can be hard to admit. While no one is judging you, it can feel like you are wasting your talent, that people are going to be disappointed in you. And our guest today knows that all too well. Jesse Thomas is a former professional triathlete, CEO of Picky Bars, podcast host, as well as father to Zadie and Jude and husband to Lauren Fleshman. We talked about struggling to feel like you are enough, figuring out your identities, and how being an athlete of any kind(and I mean athlete in the sense of anyone who participates, not professional) can help make you a better person and better at what you do outside of your sport. How We Define Ourselves While Jesse is well known as a former professional triathlete, entrepreneur, and podcast host with his wife Lauren, he shares that the largest part of how he defines himself personally is just his family. The most important thing to him is being a great dad. "Priorities ebb and flow. We have specific times in our lives where we have the best chance or ability to achieve a specific goal that is finite. And in order to put time into that, you do need to sacrifice other things for a little while," he shares. "As long as you're communicative about the length and duration and depth of that sacrifice, then you can often get through it." Primary Parent During Jesse's time focusing on racing and Picky Bars, Lauren was the primary parent, and now they've switched. With Lauren working on a big project, Jesse is the primary parent. "We certainly hope that we're teaching them lessons about self-care and the pursuit of things that bring you joy and hopefully make an impact in the world." "Retirement" Writing a blog and doing a project with Triathlete Magazine made Jesse realize the emotion he was carrying in the decision to stop racing professionally. "I'm super thankful for everything, but I'm gonna move on to the next phase of my life," Jesse said. "It felt really good. It felt it was a relief. Like I can now fully pivot into the next phase of my life, which was around becoming a "professional" "unprofessional" CEO for Picky Bars as the majority of my focus." Confidence is key Confidence is the tool Jesse says he learned from racing and it transcended into life with family and with running Picky Bars. Confidence that it's going to work out regardless of the challenge you face. As athletes, we ride such roller coasters with injuries, training, and races. But that teaches you a lot about business, especially when it comes to identifying what you can and can't, and believing everything will work out in the end. Picky Bars Picky Bars is a reflection of Jesse, Lauren, and Stephanie, the founders. It's a brand that promotes positive messages and in doing things around healthy positive body image, sustainable relationships with food, and inclusion. "What what we want to do now is build it too, to a place where it's making a super positive impact on all of our communities with, great product, great messaging, great givebacks, and making it an amazing place to work. " Resources Jesse Instagram Picky Bars Website Picky Club Work, Play, Love podcast Triathlete Magazine Article Lauren Fleshman on Running for Real Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Momentous for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter , Facebook , Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Jesse, I look forward to hearing your thoughts on the show.

Mar 5, 2021

As someone who was known as "the girl who got her period back" for a while, I have never actually addressed periods on my podcast until now. In this two-part episode with WUKA founder Ruby Raut as well as coach, physician and researcher Megan Roche. Ruby was born in Nepal, and shared her experience as a young girl who would got sent to her aunt's house during her period and would not be allowed to talk to any boys or men. That experience internalized a shame in Ruby that she was determined to bring out into the light. Ruby founded WUKA, the UKs first period pants brand, and while I have no affiliation to the brand, I am inspired by Ruby and all she has done to change the conversation and look after our planet (especially as the brand was started in my hometown...which I did not realize till we talked in the interview!). In part 2, Meg and I discuss the logistics of running on a period. Does it help or hinder your running? What period products are options for runners? And most importantly, how do we stop feeling embarrassed about something that 50% of the population goes through every month. I also ask her how the heck ultra-marathoners do it! This episode was long overdue, and I really believe it will be valuable to runners. Take a listen. Ruby Raut Ruby is originally from Nepal and now lives in St. Albans, England (Tina's hometown). She is the co-founder and CEO of WUKA, the UK's 1st period underwear brand. Ruby is an environmentalist at heart and is doing her part in making it easier for women to have access to period products that don't harm our planet. When she was young, Ruby shared about the experience of getting her first period. In Nepal, her mom made her a makeshift pad with an old saris cut into squares. Then she got sent to her aunt's house and during her period was not allowed to see boys or men, be out in the sun, or leave the house. Ruby shares how the taboo around periods in Nepal is very strong but even after moving to the UK, she realized that even with more access to disposable menstruation products, there was still shame around periods. Ruby saw this as an opportunity to tackle the period taboo and the environmental factor that comes with single-use menstruation products. That's why WUKA was born– as a sustainable solution to period products and is on a mission to make them accessible to everyone who needs them. Megan Roche As a coach, physician, and researcher, Megan Roche ( previously on R4R episode 109 ) sees many athletes who come talk to her about their menstrual cycle. She shares that the number one thing is taboo. That many athletes have trouble vocalizing what they are experiencing "I've seen that a lot more coaches, especially due to the work by Stacy Sims, who highlights kind of training around the menstrual cycle training, with the menstrual cycle. There are more and more coaches just straight out asking athletes and talking about the menstrual cycle as this very early conversation in the coaching process," Megan says. For example, before starting your period, there's a phase many people feel tired and bloated. But a lot of athletes know that when you get your period, you're primed and ready for competition. Megan shares that her husband, David, is a coach to many female athletes and creates an open environment about the topic. Because if a coach understands how you're feeling around the menstrual cycle-related to performance it can help them contextualize the importance of it. When it comes to long Ultra races, Megan explains that period blood is just like other bodily fluids. People just have to be prepared for it and understand it's just another variable on the day. Changing tampons or silicone cups during trail races is part of it. She also says it can be helpful to use a chafing cream such as Squirrel's Nut Butter as well as packing an extra pair of shorts. Resources: Learn more about WUKA Listen to Megan Roche's podcast, The Happy Runner Thank you to my wonderful sponsor goodr, Generation UCAN, and Momentous for sponsoring this episode of the Running for Real Podcast. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. They have even introduced a new super starch granola that has been in the works for quite awhile. It is delicious and just what you need for a little snack. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINA20 for 20% off of your order. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Ruby and Megan, I look forward to hearing your thoughts on the show.

Feb 26, 2021

The changing relationship runners may have with the sport throughout our lives. For Evie, she just moved back to Australia after years of living in the UK. She was also a sports psychologist and enjoyed a lot of sports before having twins last year. Now she's slowly introducing sports into her life again and building her career back up. Evie predominantly loves swimming and triathlon and has competed at an amateur level and age group competitions. It was when she was pregnant with twins that her life changed and she turned to walking as a way to keep active. As a psychologist, she learned how to prepare for changing times. "I've learned lots of skills in terms of how to be adaptable and flexible, and we're going to talk about mental flexibility," Evie said. "When the twins were born again, I really didn't do much. And I remember, you know, is sitting on the couch, thinking I can't remember the last time I have sat for so long." She talks about the importance of checking in with yourself because going from a competitive athlete to having no support at all after having children and during COVID, it's difficult to find time for yourself. Our relationship with running and sports is constantly evolving so we must be flexible and adapt with it. Creating a Plan B. After realizing her original plans of early swims weren't working, Evie came up with a strategy called Plan B to ensure she gives herself grace and flexibility while still making space for activities she enjoys. "On Monday morning, check with my husband to see what meetings he's got that day. Can I slip out during the day for a lunch Swim? Can I go in the evening, or should I just bump it to the next day, or can I do some yoga at home?" Mental toughness is the ability to perform at a consistently high level regardless of what you're faced with. When it comes to scheduling time for runs or other sports, those sorts of challenges and adversities are part of that mental toughness athletes should build up. But the flexibility aspect is just as important. It's about practicing compassions with yourself and allowing yourself to be flexible and not beat yourself up over skipping workouts. That's where Evie's Plan B comes in handy. But you should always treat yourself with self-compassion because there's a difference between pushing through discomfort and a place of pain where you should stop. How do you recognize the difference? Evie suggests creating a pain log for developing an understanding of your own pain threshold. Write down details about the injury like what intensity it was when it occurred and how long it occurred for. Develop flexibility Develop that flexibility by doing things you don't normally do, or don't do things you normally do. It doesn't even have to be sport-related. Think about it's reconnecting with what's important to you in life. There's always a purpose. Ask yourself why you run? What is it that you love about running? What is it that you love about your training? "Realize that we haven't just got obstacles in the way, we've got opportunities here to be creative and to focus on small goals," Evie says. "Think of what you can focus on. What you can do and what you can't do." Evie is taking new clients again Evie is back ready to help people with the goals, challenges, and adversities they face. Although she's in Australia, she can work with people anywhere. She's registered in the UK and is waiting for her registration in Australia. "I've always had a really strong interest in injury and helping people manage transitions with the sports, including injuries." RESOURCES: Evie's past episodes on episode 108 and episode 114 Evie's website Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries by Carrie Cheadle and Cindy Kuzma Thank you to my wonderful sponsor Athletic Greens, Momentous, and my New podcast for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. My new podcast with my co-host Knox Robinson from my 200th episode has launched! These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. Subscribe below to listen to the new podcast. Apple (iTunes) Podcast | Stitcher | Castbox | Overcast | Spotify | Google podcasts | Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Evie, I look forward to hearing your thoughts on the show.

Feb 19, 2021

Who is Alison Staples? Alison is a physical therapy assistant, Crew leader at Riot Squad Running, run ambassador at Under Armor, and coach at Formula Running Center. What was it like starting running age 30, did any part of you feel behind? I had no idea about anything running. I ran in what we're getting to how I started running, but I had no idea about the right community. I didn't know the distance around a track. All I knew was that I just ran down the street and came back and it was, like, the most exhilarating fill in the world. I had no knowledge of anything else. The first time, I had to go for a run. It was awful, but I kind of just stuck with it because it was hard. And I was like, "Oh, this is hard. I think I like it." I was more of an elliptical person up until I started running. What made you decide to want to try running after being an "elliptical person"? I really wanted to run someday, but I didn't understand how people liked it. I went to the gym three days a week. I had my elliptical routine, the 25 or 35 minutes. And then I just did, like some squats and stuff and that was it. I was good. I worked at the time. Well, I still do. I work for a pediatric hospital, I work with kids and adults with spinal cord injuries. And in 2008, we decided to put together a team, a charity team for the Baltimore running festival. One of our co-workers had gone up to Boston and just fallen in love with the Boston Marathon, especially the hand cycle division and thought it would be a good idea to bring that back to Baltimore, especially to our patients who are paralyzed and can't walk. We put together a team for the Baltimore running festival, and I had a girlfriend, a Black woman who I really admired, there aren't a lot of Black therapists, so I looked up to her in that regards, and then she loved running, and I didn't see a lot of black women running at the time, so she was just like this magical unicorn, and I teased her about it all the time. But I secretly admired her tenacity when it came to like running how dedicated she was. When this charity team came around, she was like, "You know what? I think this would be good for you to do. You can meet so many people like this. Who knows? Maybe you'll meet your husband." That's how I met my husband. I'm, like, sign me up, so I was like, yeah, you know, whatever I'm doing 5k. And she told me I could not do a 5k. She wasn't paying the race fee for 5k. We had to do a half and I was like, I don't know what a half is, but it's not full so fine, and that that is how I got coerced into my first race It is really important to have people in our lives who believe in us a little bit more than we believe in ourselves, those role models, how could someone find a mentor like that? I think it's doing the things that you're most scared of, all the things that take you out of your comfort zone, and then you'll find someone who continuously pushes you out of your comfort zone and continuously sets the bar higher for you than you will ever set the ball for yourself. So, you know I was content on the elliptical, and she's like No, no, no, you have to do a half marathon now. Granted that's a huge job, and no one has to do that job, but that goes for anyone. So maybe you're like a solo runner and you really want to run with the group But you're really intimidated by your pace or just groups in general. So, maybe you find a group with less people, but, yeah, just stepping out of your comfort zone and finding things to do that you are scared off. We generally put you around people who will push you out of your comfort zone and really tap into potential that you have for sure. I don't know about you, but I've found with the mask situation that I find it easier to do things like that right now. I don't, I don't know why, maybe it's like I feel protected by the mask or something. But I've done quite a few things lately on my own where I'm taking in groups because I don't know, I feel like that sounds weird. Comforted by the mask like it allows me to be braver and just go out there on my own. I don't know. The crazy thing about this pandemic is that it strips us all of what we thought was important before. So, like, who cares about what? Choose the clothes you have on, or, you know, the fact that we're all struggling. Maybe the same, maybe in different ways. But who we are, in essence is all that is needed to show up. And I think that's been one of the greatest lessons of this pandemic. How has your relationship changed since? Do you ever encourage her to do something she hasn't? It's so funny because you know, the funny thing about this situation is that she had me sign up for this race. And then she left the job, maybe, like a few weeks later. So she left me to train by myself and I tease her about it all the time. Like since then, she's moved to a different state, but we still keep in touch. She still goes out on her run. She still motivates me, even if she doesn't know. So she'll post like, wow, she really got up and ran at four o'clock in the morning. Let me get up. She still motivates me and she just thinks that it's so funny how my running journey has evolved when she had to literally push me out the door. And she's like, you know, this is not about me anymore. This is about you tapping into something that we didn't even know that you could have the potential to tap into, so I think it's both inspiring on both our parts just to watch each other grow in the space. What would be your advice to someone listening, who has a friend in their life that they want to encourage to do something outside of the home? Yeah, I think you should always know how to push the people around you. So I need my friends to curse me out all the time, and I'm fine with it because that's what's going through my mind. But I think you really have to find a circle and trust people, too, you have to welcome people into your space. There's a certain amount of vulnerability that you have to have in order to let people, and you have to trust people with that space that you give them. So the first step is just to find someone that you really trust someone that you respect and someone that has your best intentions at heart. What about the friend who wants to be encouraged? One of the beautiful things about coaching is that you get to see people in their weakest moments. You get to pull people out of whatever headspace they are in, help them hang in there. You really get to tap into that person and figure out like, and so isn't very vocal about what it is that spot on her. But I can see like she's fighting really hard. So maybe I just saw her like she needs to relax. And it's really about observation and figuring out how you can best serve someone versus you putting yourself on somebody else. What happened after that first race? Well, before the race, I did nothing, right. I went and bought a brand new pair of shoes the day before that matched the shirt because, you know, if anything else, I was gonna look good in this picture. Well, the shoes were right out the box. And when I got to the race, I just looked around. I was like, Wow, this is You know, I thought running looked a certain way and I got there I was like, Wow, there are small people. There are big people. They're tall people, you know. There are White people. There are Black people, there are men, there are women. That's just kind of amazing that there are all these different types of people, and I thought our running was just for thin white females or white males. Even just being at the start line was just amazing. And then having the support of my co-workers there is, well, it was just a really good feeling. So everything you know, I think I had trained up to eight miles when I say, trained, loosely trained, loosely trained up the eight miles I did seven. And then the pain set in. Well, one of the things I love was just like, you know, you always find those run angels on the course and they come and go in different ways. Maybe it's somebody at about 8.5 miles who's just telling you you could do it, keep going. And that to me, it was like the most exhilarating and refreshing And like most memorable part of the race, was just all these people just supporting you throughout the entire time that you're out there on the course. Did you pay attention to see if others were struggling around you too? I was looking around trying to see if anybody noticed that I was dying. Instead I saw other people who needed to be saved as well. I was always true. Yeah, but it was great. So I found myself also encouraging other people. So I'm like, Great, This is great. Like, you know, this is our first run together. I ran the first few miles with the co-worker. So I'm like let's just zone out to the song and we'll make it up this hill. So I was surprised that as a new runner this is my first race, I found myself encouraging other people, and that gave me the motivation. Though I did receive encouragement and to keep going along in a race, that's really cool. My finish line picture is of two of my co-workers. It was like the most ridiculous thing ever. I'm being held up by two of my co-workers helping me through the finish line. But it was so funny because like, this is like, my first race. It's amazing. I made it. Yeah, And then when I went out just, like, loosen up my legs a few days later, I'm like, wow, that's crazy. I really did it. I really I'm not gonna say ran because I didn't run out 13 miles but I'm like, well, I really participated in a half marathon, I did it and even though I was still in pain, I'm like, wow, you know, I could do anything so I think after that feeling came I loved that. Were you hooked from there? You know I was still at the point where I had to still let my friends drag me into things. So the same friend was like, hey, let's go do it another half in Philly. So it was still at the point where my friends were dragging me, I'm gonna say, dragged me, but more pushing me. And granted, it doesn't take a lot to convince me to do something. When did you start pushing yourself? I think after my first full marathon, I completely bonded with it, and I really wanted to figure out why, and I really wanted to get better at being a runner after my first marathon. So I took a RRCA certification class just to get better for myself as a runner, not to coach anybody else, which it's funny how this kind of spiraled into what it is now. But it wasn't till after my first marathon and I thought like, this is really about me now in my journey and running and not about anybody having to drag me along. Now it's not so much about the running. It's about the mental part and about the emotional aspect that comes with running. It's more about the life journey and the life lessons that running teaches you versus the physical aspect of running itself for sure. What have you been doing to keep yourself and others motivated during this time? Yeah. So for myself, I look at my outdoor runtime as my peaceful tranquility, like my me time just to get away from the phone, get away from the computer just like really zone out. And I think I've done a few virtual races, although I take them less seriously than I do training myself. I'm not a fan of virtual races, but I think they do serve that at that point for people right now. For me running right now, it's just about a release. It's about maintaining some form of normalcy. It's about just maintaining the fitness that I've had, and if I capitalize on, if I get faster, so be it. Right now it's just about a release for me, and for the people I'm coaching. They really just love having accountability and consistency in just some sense of a normal life. What has the pandemic taught you about running? I love how it's gotten back to how simple it was before a training block. You know, you have this marathon, you have the 16 week training block day in, day out, it's unforgiving. It's time based. You have to hit these paces, and you know, you could certainly do that now. But for me, it's like I love going without a watch, leaving my watch at home. I love going on a run and not even worrying about what my paces are. I love going on a run and not even posting about it. I love waking up like okay, today I want to do eight miles tomorrow. 12. That's fine. This is what I feel like doing today. Maybe tomorrow It's like a track workout. So I love the flexibility of just, like, kind of going along with the flow and really just enjoying the simpleness of running that I think sometimes training takes away for sure. You run with a metronome, why? I used a metronome a lot in my clinic because a lot of my patients have gait deficit. So maybe one extremity is a little bit more effective than the other. And they just need timing as when to put that affected leg down. So for me my cadence has always been on the lower side, maybe like 164-166. And granted, I'm tall, but I'm not like, terribly tall. And it annoys me when I go out and run with my friends who take quicker steps, they always finish faster than me. It seems to be like less effort. So it's like, you know what? I really have to try to get in the habit of turning my feet over, and I can't do it on my own. Like it just, it just never worked out for me. So a metronome, I use it a couple times a week, and it really helps me the run is just like it's just less effort. I really don't think about it. I've tried to listen to playlists of like 171-180. But then I get too caught up and singing and get too caught up in the words. Let me just put on some monotonous ping ping ping ping ping ping ping. So I know when I put my feet down and I'm sure the crazy run around the neighborhood with this loud pinging happening, but it's therapeutic, it's calming to me. Why did you become a Physical therapist? I was kind of floating around for about a year. I was bartending. And then I started volunteering at the hospital. Now I was volunteering in the kids department and then they had an opening in spinal cord injuries. And it was just amazing to me that no two injuries are the same. Everything is different, everybody presents differently and people who have spinal cord injuries, some of their injuries are traumatic, meaning like car accidents. Some of them have non traumatic meaning, maybe one day they just woke up feeling sick and then 12 hours later, they couldn't walk. These were people who needed a lot of help, not just physically but emotionally. And I think that that is something that really resonated with me and why I chose to stay in it. How difficult has it been with all the emotions of the last year on top of working in a career like that? Yeah, the first two weeks I worked there, I cried every single day. It's like, Oh my God, I can't believe this is awful. This five year old kid is now paralyzed because of this accident, or this person lost their whole family and all they have is movement below the neck. This is the saddest thing in the world. Then I had to look at it differently, like wow, this person had this thing happened and they still show up every day. They are still hopeful for recovery in some type of way. And maybe, you know, maybe for them the highlight of their day is coming into therapy and seeing all these other people just being in this community and giving their all for maybe one or two hours. So, you know maybe the person isn't walking. Maybe the person is sitting up for 10 seconds or something that we take for granted. So much of my outlook on it really changed, and I think that is like the most incredible feeling I have when I leave work. Do you think about your patients during your runs? Absolutely. It's one of the reasons why I started running in the first place. I ask my patients to do these hard things with limited mobility, and my body works perfectly. There's no reason why I can't go out here and push myself if I ask my patients to do, you know, hard things. So I think about them on every run. I think about them when everything gets hard. I'm like, You know what I ask people to do hard things, and there's no reason why I can't do the same hard things. They motivate me way more than they'll ever know. What have you noticed about people going through spinal cord injuries in their approach? I think you know it just depends on where they are in the injury. There are some people who haven't fully accepted, I'm not going to say more, except who are still struggling with the injury itself and everything that comes with the injury. So it's not just the physical, it's the "I can't", I haven't stood up with my parents in, like a long time. I haven't taken a picture with someone or I'm not gonna be able to walk my daughter down the aisle. So a lot of the emotional component. I think just seeing the transformation, oh, wow like we did it and we're gonna walk, we're gonna work on strength training so that I can walk my daughter down the aisle, or this was amazing that I was able to last, you know, 20 seconds sitting up. Whereas last week I could only do 10. I think that just being in this environment of seeing other people really work hard, is good for, like, mental psyche. What would you like to remind able bodied runners? There's no bad run. You've never had a bad run. And I can tell you this: I don't know your pace, I don't know your heart rate, your cadence, but you have never had a bad run. All runs are good when your body works the way it's supposed to. It's just a blessing to be able to get up and leave the house and just have your body work the way it's supposed to. So I really look at this running thing and just physical movement as a blessing in itself. You know, I've had patients just cry, you know, in front of me like, "Will I ever walk again?" And some of those moments are really hard hitting because it's like, wow, like, you know, you really just don't even know what people are going through. And you really just don't appreciate how complex and how amazing it is that the body works the way it does. So you've never had a bad run to whoever thinks that they had one or it's about to have one. You've never had a bad run. Do you ever find it hard to not say anything when runners do take their bodies for granted? When I first started working, I felt bad for having a horrible day because I'm like Alison, you're not allowed to have a bad day because you work with people who have it 10 times harder. But then someone had to remind me that my problems aren't insignificant just because someone else's problems are significant. So, you know I went on the trail, ran like last year, tripped and strained my upper hamstring, and then it's been like a complete annoyance ever since. You know, sometimes I get frustrated but it's like one of those things where, you know, I was out doing something that I loved, and it just happened, and it's a gentle reminder to take it easy. I think sometimes we look at injuries like my body is failing me. Knowing your body is telling you that you are doing too much and you need to rest or you need to strengthen. Something is off. Your body is not failing you with the injury. Your body is trying to tell you to take it easy I think. I think just changing the perspective on how we look at things really helps adjusting to how we deal with things. What advice do you have for runners stuck in an injury cycle? Listen to your PT. Do you do the home exercise program they set you for! I have a friend now who is working her way back out from injury, and her PT has given her an amazing run-walk schedule. She's like, "Oh you know, I'm just gonna add a few minutes." No, don't. Because the plan works. Runners have the most frustration when they're almost back to recovery. So maybe they're back to walking but they still have some foot drop, and that is the most frustrating part of the injury versus when they couldn't walk it all. I think in this great space I'm almost there, but I'm not there yet is the most frustrating thing. But you have to kind of remember that you're in this for the long haul, so don't rush the process. We are so divided right now, how can we heal from that? I think the country has always been divided. I think it's been something that has been hidden before and I think that this needed to happen in order for us to start healing. We can't heal in any regards until the problem is right in front of our face. It took a pandemic. It took us having to be home with nothing to pay attention to outside of this, for the healing to start to happen. And I love the direction that it's going. Yes, it's awful and it's heartbreaking and it's triggering and there's a lot of division, but it kind of has to happen in order for us to keep progressing and to keep moving forward. There are more people now who are speaking out and more people now who are devoting time and energy and efforts and money into eradicating racism and, you know, unifying people than there were before. But I think that this had to happen and I think we had to identify and just call it out for what it is versus trying to hide behind, you know, everything is fine. You know, this has been a problem. Before we can get to the healing, we need to speak about it. How do you handle feeling like you are not doing enough to move the country forward, particularly with the racial reckoning of 2020? This has been nothing new to us. It apparently was to a lot of other people. I think that there was this big shift of non Black and Brown people looking for things to do. I'm just gonna speak for myself as a Black person. I felt like I had to do something. Oh, I'm not doing enough. Maybe I need to educate or, you know, whatever. I need to do something. And for a long time, I had these feelings like I'm not doing enough and I had to have my girlfriends say to me. You just showing up is enough. So I think for me and for anyone else who is listening, who feels that maybe they're not done enough, I think you just showing up in the space as you are and being genuine about it is enough. What does showing up mean to you? Showing up for me means to keep trying to keep doing the things that I'm doing to keep being in the community. To keep having my run group run through the streets of Baltimore to keep showing up in spaces where I'm not normally seen just to keep being me unapologetic like that is what showing up is for me, it is not to change anything It's not to be anything different than I've been It's just to keep showing up. What can listeners do to show up? You have to do what feels right for you. So maybe protesting isn't your thing, don't go to a protest. Maybe your thing is a monetary donation where you can just donate and feel good about it and be anonymous about it. Maybe that is you. Maybe you wanna hold a book club? Maybe that's your thing. So you don't have to go outside of who you are in order to be a voice to someone around. You just find your people enough with your people. Just keep showing up, how you are, but don't have to be like this whole big bang. I think sometimes we get really caught up in the big visual things that you could see and a lot of the work is behind the scenes. So, like a lot of the work done for protests is done behind the scenes. It's not just about the protests, it's about what are you going to do after the protest? And I think that, a lot of times we missed that point, you know? What are you doing behind the scenes? So just whatever it is that resonates to you, do that. I have patients, I have Black patients and one thing that really grinds my gears is that, you know, sometimes therapists we like to call our patients lazy, as a way to motivate patients. And now, granted, it's not the best way to go about things, but it happens. But one thing that really makes me upset is when a White therapist calls a Black patient lazy, and I don't even think that it's intended, you know, to be anything more than a tool for motivation. But in my mind as a Black woman Black people have been called lazy for years. So please don't call this Black patient lazy because they are so it's just little things like that that I think that we all do you sometimes and aren't aware of. How can we think about the bigger picture? I'm speaking about a 17 year old kid here right? So the 17 year old kid who was a star football player got shot and is paralyzed. He's not lazy. He is depressed. So we have to stop looking at things for what they are and look at it for the bigger picture, right? So whoever it is you thought this bias about, let's look at the bigger picture. Maybe they're probably not what you're thinking. That's probably something bigger systemically happening that you have to look at. And you have to educate yourself on and you have to be consciously aware of. So you have to look at the bigger picture of systemic issues around you versus what it is in front of your face. I remember I went to one of my co-workers how she had like, a finger painting party and I couldn't get in she had the gate locks and, you know, eventually she came out and I made a joke with her, and I was like, I would have climbed your fence, but I'm pretty sure I would have gotten arrested for trespassing, and she didn't say anything about it until just recently. She was like, You know what else and that stuck with me for the past five years, I have to say that never would have occurred to me that I could be arrested for trespassing. And you looked that way when you were just trying to get in, I invited you to my place and the gate was locked if you like, I never would have looked at it like that. So I think it's just being aware of how differently different cultures and different races view things and the experiences that we have gone through and being really empathetic to that. One final, fun question: You have an unhealthy emotional attachment to your camelback, tell us about that. I named my camelback and her name is Dora the Explorer. And I pack her with snacks and, you know, we go out and we have a good time. I never know what's gonna happen with Dora, but she is like my best run friend. When all else fails, I have Dora. So it's kind of ridiculous that I'll take her on, like, even like a full mile run. I put like a whole bladder full of water I put a whole bunch of snacks and it's just like it's kind of like my weighted blanket like it's just like a security. Like I'm fine. Whatever happens, I have my phone. I have my snacks. I have my water. All's right with the world. Resources: Alison on Instagram Implicit Bias Test Thank you to my wonderful sponsor goodr and Tracksmith for sponsoring this episode of the Running for Real Podcast. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Listen to Running Realized with Tina Muir and Knox Robinson The trailer is already out, the podcast comes out February 22nd. Subscribe below on your favorite podcast player. Apple (iTunes) Podcast | Stitcher | Castbox | Overcast | Spotify | Google podcasts | Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alison, I look forward to hearing your thoughts on the show.

Feb 12, 2021

How did Maria get here? Tina shares that a few months ago, she realized she wanted to bring someone on board to help her grow and steer Running for Real in a new direction. After posting a job listing, she was blown away with responses. But Maria's caught her eye. She sent Tina a video answering the questions on the application. "Something in my gut just told me this is the right person," Tina said. What does she do? Maria's focus is on storytelling and communications with a little twist of marketing. It's about telling stories in ways that reach people's heads and their hearts. She helps us define Running for Real and our mission of using running as a vehicle for internal and external change. Maria makes you think twice about the word, "Awareness" "I was as guilty as anyone else of throwing around "raising awareness, awareness awareness," says Tina. "Then Maria made me think twice about using that word." Why? Maria says back in college she took a communications class and the professor strictly said never to use the word "awareness." We are all too familiar with organizations raising mealth awareness, environmental awareness, running awareness, etc. But just because you're aware of something, it doesn't mean anything unless you act on it. If we don't bring things into life then awareness doesn't get us anywhere. "To know and not to do, is not to know," Maria says. That is why she thinks we can all take a step further. Past awareness and into action. This is an excellent article for reference. Maria's story Maria was born in Bogota, Colombia and her family moved to the U.S when she was three years old. She grew up in Gainesville, Florida, went to college at the University of Florida, and moved to Austin, Texas in 2018. While she doesnt fully identify with being fully Colombian or fully American, at an early age she learned to value hard work perseverance. It was ingrained at her from the beginning the importance of keeping in touch with her roots while taking advantage of living the land of opportunity. Love of Water and Land Her love of sports began in the water. Swimming was a big part of her life and she swam competitively through high school. When she was younger, the only running she did was running stadiums as conditioning for swimming and she saw any sort of running as a chore. That changed when she moved to Austin which is where she started doing triathlon and getting involved with November Project and other running groups like East Side Beer Runners and Austin Runners Club's Morning Jo's group. "I was overwhelmed by the people that are part of the running community here. here. It wasn't this elitist runner group that I had in my mind, but a rather welcoming group of diverse runners who reeled me in and caused me to fall in love with the sport," she says. "Running is a common ground because we're all so different. It creates a safe space for us to have special conversations and form meaningful connections. Even for a long time, I didn't know what my friends did as day jobs because we just had so many other things to talk about!" Prickly Pear Prickly Pear is a mindset, a community that Maria and her sister Luisa started in 2018. They are sending out the message that you don't have to follow the mainstream ideas. That you can go out on your own and do something different. That you can be yourself. They spread this message through their Instagram and their monthly publication called The Commissary that spotlights stories of everyday people doing positive things and spark curiosity. They're bringing together people of different cultures and skills like artists, photographers, and small business owners so they can show up for one another and help each other live more meaningful lives. Tina describes it as more traditional media where it's enjoyable to sit and read intentionally rather than scroll through. Maria's 3-2-1 Corner Each week in Tina's newsletter, Maria shares three things to ponder about, two recipes, and one challenge. What makes the new Running Realized podcast special? Maria believes the word, "Realized," is what makes this new podcast with Knox and Tina so special. "Realized" acts more of an action verb because it's about turning conversations into actions that listeners and ourselves can take to be part of helping humanity thrive. It comes out on February 22nd. Where are we headed? Running for Real has undergone a revamp . There's a new website, logo, and even the podcast has a new cover. But at the core, the mission remains the same: having honest and real conversations. Maria explains that hard conversations can be had with people who share different opinions if we are able to just find common ground. For us, the shared interest happens to be running. It's what allows us to connect with others who have different backgrounds and cultures than ourselves yet share similar struggles. "I think ultimately what I think Running for Real is about is literally humanity in running. So how can we show up as 100% human in this sport and then have that transcend into other areas of our lives? Whether it's how we show up with our partners, our neighbors, and our parents; how we show up at work; how we show up with the planet, and caring for the earth. So how can we just bring more humanity into running? We already have it in ourselves, but how can we show up even better." Who is Amber Moore? Amber has so much heart. She cares for everyone she crosses paths with and cares deeply about them. She has been working alongside Tina for two years helping her keep Running of Real running (no pun intended) while Tina had Chloe during the summer of 2020 and works mostly in the background publishing podcasts and engaging with the community through social media. "My favorite part is setting up the podcast because while it's a huge project, I love that it comes together as a beautiful product that helps a lot of people," she says. Amber is also a mom of three little ones and lives in Utah. Amber actually grew up playing soccer but her love for running has evolved over the last few years. She is a fountain of knowledge of Running for Real podcasts, having listened to pretty much every single one. In this episode, Amber shares her top 5 (and a bonus) episodes of the show: Amber's Five Favorite Episodes Candice Huffine | Amber loves that Candice didn't care what people thought of her and instead took the world on like nothing else mattered. That she was brave in her fight to figure out a place for herself since she wasn't accepted as a traditional size model because she was too large but she was too small to be considered plus size. Hillary Allen | "She's a fighter," says Amber. Falling and getting back up again and again. That's what makes her so inspirational. Dean Karnazes | "I just really like that even though he's this big, huge ultra marathoner, he has time for the little people," Ambers says, "and I really enjoy that about this podcast whenever you have those types of people." Rosalie Fish . | Amber shares, "me being in Utah, we have a lot of Native American reservations… but I hadn't realized I didn't realize that on actual Indian reservations how terrible it can be. And it really hurt me honestly. Everyone needs to be taken care of, but listening to Rosalie Fish and hearing all of the tragic things that she's heard about and gone through it made me really think about my own experience here in Utah. It made me really think about how my time is spent and who I should be helping." Sanjay Rawal and Billy Yang "When I started running, I just wanted to get out there and with my lovely double stroller because I had two little kids at the time and I just pushed them everywhere I went. But with Sanjay, he really says that it's just you and the pavement and I loved how he spoke about running in a way that when you run you could just leave everything else behind." Billy Yang is Amber's bonus favorite. One she enjoyed learning about his struggles and how vulnerable and transparent he is with his runs. Perhaps Amber's favorite thing about all Running for Real is that there is always a life lesson in each episode. (YES!) - Amber ;) RESOURCES Maria @iavargas Amber @bamoore313 Article: Stop Raising Awareness Already Karamo Brown RRP Prickly Pear's The Commissary Prickly Pear Instagram Thank you to my wonderful sponsor Momentous, Athletic Greens, and Running Realized for sponsoring this episode of the Running for Real Podcast. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Launching my new podcast with my co-host Knox Robinson from my 200th episode on February 22nd. These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. If you want to sign up to be the first to know more about this new podcast sign up here to get more information. There is also a trailer with this episode, so take a listen and I'm excited to know what your thoughts are. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Amber and Maria, I look forward to hearing your thoughts on the show.

Feb 5, 2021

"Yeah, sport is a vehicle for social change outside of the quarter of the field. We've seen sports lead social movements, and I think sport is one of those things that everybody can relate to. It's one of those things that bind us together, regardless of our other differences." –Chris Mosier Who is Chris Mosier? This week's conversation is with Chris Mosier, the first transgender athlete to compete for Team USA, first transgender man to represent the United States in international competition, first transgender athlete to qualify for the Olympic Trials in any sport in a category different than their sex assigned at birth, and Chris is the person credited for the International Olympic Committee's policy change for transgender athletes. You don't know what you don't know. Chris says a lot of us have a fear of doing wrong because someone might get hurt by what we say, but it shouldn't prevent us from trying to do our best to step in and be an ally. There's an idea of intent vs impact where our intent might be good, but the impact might still be hurtful. However, it's just important for us to acknowledge the hurt we may have caused, and then vow to do better. Which pronouns should you use? Learning the terminology is a good first step. For example, misgendering is one of the most common things that happens in the trans community. Mis-gendering is when someone says "she" instead of "he" or, says "he" or "she" instead of"they" for somebody's pronounce that they use. Pronouns are how we refer to people when they're not around. She/her and he/him are the most common ones, and there are people who use they/them as their pronouns too. Most recently, they/them has been approved by the dictionary to say that even though it is plural, it can refer to one singular person. Chris explains pronouns are personal and we tend to make assumptions about people's pronouns when we meet them. In the past year, we've seen a big push for people to put their pronouns in the bio of the social media, in emails, or in the window of digital meetings so people know what to correctly address you as. He says this is not just for transgender or non-binary people. It's for everyone especially if cisgender people and allies do it because it opens space for everyone to be addressed how they want to be addressed. You can learn more terminology at transathlete.com You can't control other people's opinions, but you can always control how you respond. "I realized over time is that I am not responsible for anybody else's thoughts or opinions. What other people think of me is none of my business," Chris says, "but what I can control is how I respond." You are possible. In 2010 Chris didn't think transitioning was possible. He saw the high school and college kids documenting their transitions but didn't see any adults. Didn't see people in a mid-professional career. Didn't see any trans men playing sports with men. He just didn't know that it was possible. It took a long time for Chris to even learn about trans identity and to learn the word transgender in a meaningful way. For him to realize it's a possibility, then explore that with himself. He knows how women are treated in sport Chris knows how women are treated in sports because he was treated that way before transitioning. Women weren't given the same playing time. Women got the hand-me-down uniforms and second rate equipment. The men's team got celebrated while the women's team got a brief mention. He shares the mind-blowing statistic that women's sports only get 4% of media coverage on the whole of all sports. "I'm really grateful that I've had the experience of being raised and socialized as female, competing in sports as a woman and then transitioning to mail seeing how differently I'm treated, seeing all of the harms that are done to women in sports. I think it just gives me this really unique perspective about gender, about power, about masculinity and femininity, and about positioning in the world privilege and all of those things that can help me be a better advocate." Chris says we have to understand that athletes come in different sizes, shapes, body structures, types of abilities and athletes receive different support. How do you compete in sports as a trans-athlete? In 2020 Chris became the first openly transgender male athlete to compete in an Olympic trial. Even though he had to pull out because of an injury, he said his main goal had been getting to Olympic trials as a way to break the barrier and open the door for the next person who comes after him. What policies and protections exist? Chris explains that in terms of trans policies, rules around transgender affect access to housing, protections for young people in schools, and the military. There were a number of harms committed by this previous administration against the trans community including targeted efforts banning trans people from public life. It was a top-down presidential initiative going through the Department of Education, and even Homeland Security. But in terms of political and legislative actions, Chris says we have a long fight ahead of us. In the running world, when Chris first transitioned, he had to write to the New York Road Runners and ask how he could switch categories. He said nowadays many governing bodies have adopted new policies, and others wouldn't make the changes until the Olympic level made them. Chris keeps track of these policies on his website, transathlete.com In terms of public image and media, Chris says we're seeing positive representation and seeing a celebration of achievements. More people can look and see someone like themselves in the media represented in a positive way or telling their story in their own voice. What can we do? While big change lies in the hand of governments and companies, changing public opinion is a wonderful way to get the change to happen. It's what inspires people to stand up and speak out and say, "This is not what we want, we want equality. We want people to be treated fairly. We want people to be treated with dignity and respect. And this does not align with our values." How you can be an ally. "Don't be afraid to engage with trans people and ask questions, respectful questions. The biggest thing is probably thinking about why you need to know that information. And if it's not something you'd ask any other person in the room probably don't ask a trans person, but don't underestimate the impact that you can have in anyone else's life." If you have any social circle– friends, and co-workers, you can make an influence by being a good ally in those spaces that can have a profound impact down the road. Everybody has a role to play– whether it's in transphobia, homophobia, racial justice, sexism. Resources: Trans Athlete Website Chris Mosier Website Chris Mosier Instagram Amelia Gapin R4R Episode Thank you to my wonderful sponsor goodr, Momentous, and Generation UCAN for sponsoring this episode of the Running for Real Podcast. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAUCAN for 20% off of your order. Go here to learn more. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Chris, I look forward to hearing your thoughts on the show.

Jan 29, 2021

" I absolutely believe that I could do whatever I want to do. It's not gonna be easy. Maybe I'll fall on my face, maybe I'll fail ridiculously… but I wanna try." — Nat Mitchell 4 Things We Learn from Nat 1. Relationships Relationships are beautiful, intricate parts of our lives. Whether it's marriage or friendships, relationships have profound impacts on us and overtime you peel back layers of people and get to know them better. You learn what makes them tick and what makes them happy. "Relationships are so important when you can dig deep within someone's heart and just really figure out who they are," Nat says. And it's not always perfect. It's messy and it can be disappointing, but the more you get to know people at their core, that relationship can be the thing that gets you through turbulent times. 2. Family Nat's love of running and sport can be traced back to her family. She was just 7 years old when she started running with her parents. Her dad would even run 14 miles to work several times a week. From him, she learned persistence and discipline. Her mom was a model but made it her mission to shield Nat from society's norms about women and their bodies. She taught her to love who she was, no matter what. 3. Patience Life, like running, has no quick fixes. Just like there's no quick way to get fit, there's no quick way for us to go back to pre-2020 normal. There's no quick way back into running after pregnancy. There's no quick way to achieve your goals. It all requires patience. Even back in Nat's pregnancy, patience was key. Early on, she developed preeclampsia, a complication affecting the kidneys and liver. She shares how it affected running during pregnancy and her ease back into it afterward. Nat recognizes the importance of listening to your body and her advice for women coming back into running from pregnancy or injury, that it's okay to take your time. Ease back into it. 4. Just Try Nat just turned 48 years old and is still running far. "I know I'm not 21 years old and don't have the freedom someone who can solely focus on running… but I believe I could do whatever I want to do. It won't be easy, maybe I'll fall on my face. Maybe I'll fail ridiculously, but I just want to try." Suite Run Podcast Nat and her husband, Jerold recently launched their podcast called Suite Run. Runners know that every time they're in a new city, they want to find places to run that are safe and easily accessible. Places that allow you to explore the beauty of where you're traveling. With their new podcast, listeners can learn from other runners what their favorite hometown run routes, trails, coffee shops, and cafes are. Next time you're in a new city, you know which run routes to go on and places to check out. Resources: Nat's podcast: Suite Run Podcast Nat's website: Nat Runs Far Nat's Instagram Thank you to my wonderful sponsor Momentous, Tina's New Podcast, and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Launching my new podcast with my co-host Knox Robinson from my 200th episode in February. These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. If you want to sign up to be the first to know more about this new podcast sign up here to get more information. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Nat, I look forward to hearing your thoughts on the show.

Jan 22, 2021

"R unning is a very small part of me as a person. So I do think this entire past year has been a great exercise for athletes to embrace all parts of themselves. To realize that you have more to offer than just running. To feel free to speak your mind about it." — Amelia Boone Love, community, and a strong support network. I think the number one thing I've been seeking all these years is community. Eating disorders are very isolating. They're diseases that thrive in secrecy, she says. It wasn't until understanding that all those lies and secretiveness were impeding the things that I wanted in life: love, community, and a strong support network. Aligning Actions with Core Values The biggest thing in this past year for Amelia is making life decisions in accordance with the values that are important to her. Number one is community, which is the reason she uprooted herself and I moved to Colorado from California because that's where the majority of her friend group is. Her advice is listing your core values and the things that are motivating you and then trying to align your actions with that. Something that helped her navigate this was ACT therapy: acceptance and commitment therapy. We're not athletes in a vacuum Running is a very small part of Amelia. She shares that this past year has been a great exercise for athletes to embrace all parts of themselves. What makes you unique apart from running and sports. For her, she's involved with plenty of other things including being an attorney. Ask yourself– Do you realize that you have more to offer than just running on and like your field? Feel free to speak your mind about it, she says. "Yes, I still run most days, but it's probably third or fourth on my list of things." Looking ahead "I'm just trying to embrace it as another year of adventure on being okay with the unknown," Amelia says. The number one thing to focus on right now is just compassion. Compassion for yourself and compassion for others, because everyone is going through different battles right now. And that, to me, is the one thing that we need more of in this world is just total compassion for each other. Resources: Link back to episode 10 Amelia's website Amelia's Instagram Thank you to my wonderful sponsor Momentous, Goodr, and Tracksmith for sponsoring this episode of the Running for Real Podcast. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. Go here and use code TINA for 20% off. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really take into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect to many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Amelia, I look forward to hearing your thoughts on the show.

Jan 15, 2021

*Explicit language warning in this episode "You don't have to solve all the world's problems in one go... You can't solve it all once, but just start doing any something better than nothing." –Stephen Lease Stephen Lease is the CEO and Co-founder of goodr, a company that makes sunglasses that are fun, functional, and affordable. Sunglasses for people who think running is fun. Stephen is an entrepreneur at heart and after five failed businesses, goodr became the one that soared. In this episode, Stephen and Tina reflect on his company's response to a controversial social media post and its evolution since. Stephen shares his own journey as a runner and what it means to merge his love of the sport with his knack for being an entrepreneur, and doing good for the planet. Pineapple Gate and Owning Mistakes Companies are people, and sometimes people make mistakes. Stephen recounts how a few years ago, goodr posted a photo on social media that received a lot of backlash. It was a result of not having the right checks and balances in place. Since then, goodr has been doing a lot of behind the scenes work to ensure this doesn't happen again, and to have much more empathy for the world. "It was not okay," Stephen said. "We didn't have the checks and balances that we do now, but we got to learn from it. We now review everything as a committee so that multiple eyeballs are on it. There's an approval process of names and copy so that this doesn't happen in the future." Fail while daring greatly We live in a world where it's easier to point fingers than it is to look inside. Stephen quotes Theodore Roosevelt's famous"A Man in the Arena" speech reflecting on how sometimes it's better to fail while daring greatly than not playing the game at all. Running Journey Stephen didn't start running until later in life. He ran his first marathon when he was 30 then got into ultras in 2017. "One of the funnest things about running," he says, "is there's just always somebody around the corner that is way faster than you. And I remember meeting people who are 100 mile runners and then saying outlaid to myself, 'there's no way I would ever do that.' And flash forward to being around enough people. Enough friends. Then all of a sudden, something that seemed unobtainable in a moment is like, this is obtainable. It's not gonna be easy, but I could prove to myself that I could do it." The Perfect Storm "I love entrepreneurship and starting companies and business culture. And I loved running. So talk about a perfect storm of things. It all enabled me to marry two sides of my life that I love." Stephen also admits to his privilege as a white heterosexual male in America. He says he grew up in a lower middle-class family, but his parents didn't push him to be anything he didn't want to be. He was problem-solving for himself early on and met his co-founders of goodr back in high school. goodr For the Planet goodr is part of 1% for the Planet, a nonprofit founded by Patagonia for businesses and individuals to commit to donating 1% of their top-line revenue to causes that benefit the Earth. Additionally, goodr has purpose projects where everyone spends 10% of their time on nonprofits or art-related projects. That's where the idea came for becoming a carbon-neutral company. To the team at goodr, it's important for them to offset their carbon footprint as a way to allow athletes– runners, cyclists, golfers– anyone who wears their sunglasses, to feel they too are protecting the outdoors. "You can't solve it all once, but just start doing any something's better than nothing. Progress, not perfection. That's the I think that's the biggest message with the environmental movement," Stephen says. Resources: 1% for the planet Go here to get 15% off at goodr The Science Behind Creatine Video Thank you to my wonderful sponsor Momentous, Tina podcast ad, Athletic Greens for sponsoring this episode of the Running for Real Podcast. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. Go here and use code TINA for 20% off any product as Momentous. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Launching my new podcast with my co-host Knox Robinson from my 200th episode in February. These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. If you want to sign up to be the first to know more about this new podcast sign up here to get more information. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Stephen, I look forward to hearing your thoughts on the show.

Jan 8, 2021

"The most important thing that I will ever do with my life is finding a way to convince people to believe in their own dreams and to find a way to understand that it's not about the how it's about the thing that drives you to live the life that makes you happiest." — Jon Rankin On your heart Growing up, Jon didn't know he had talent. But he knew he'd accomplish what his heart went after. This led him on a running journey through attending UCLA to then being an alternate in the Olympics. He reminds us that, " Your heart knows all the answers to all the questions that you have about what the heck you're supposed to be doing with your life." We are trained to ignore our intuition and gut because it's not always clear it's the right thing. But Jon says things always work themselves out and that it's about moving forward and doing what makes you happy. On Identity It's easy to get caught up in identifying yourself as a runner, Jon says. We often take up the identity of the sport we do versus the person who does that sport. Jon says this is similar to race. "As a black man, I don't think about being Black. I see myself as a man who happens to be Black. You know, I don't put the color before the person of the human being. I'm a human being." On Parenting Parenting isn't easy, but Jon says it's about time and love. Every mistake is a part of the journey because there's an unspoken understanding that allows those parent-child bonds to never be shaken. He says relationships get better with time and love. On Running Jon has never looked at the rosters to see who he would run against. He didn't want to know. because he felt he didn't need to know. Why? He shares that in running just like in life, you can't dictate how others are going to do, you can only focus on your own performance. Trust your own talent. On Being an Artist "I felt like in many ways, I do anything in life as an artist, I'm a creator. A performer," Jon says. Running is like a performance because you communicate through every step and every surge. You go through the moves, the failures. Running is a canvas you can paint with your efforts. Living with Kidney Disease When he was 26, Jon was going through a routine physical exam a few weeks before the Olympic trials when the doctors discovered he had kidney disease. He was at the top of his athletic career when suddenly gets told he as a progressive terminal illness which ended his professional running career. But Jon chose to see this ending as a new beginning. He made the choice to re-examine what was important in his life. Relationships, family, life's meaning. He questioned everything and suddenly running wasn't as important as it used to be. This led him on the path to starting a family, starting his own business, and still having a positive relationship with the sport. Go Be More In 2007 Jon came up with the idea to start his company called Go Be More based on the fairy tale of the ginger bread man. He saw this story of the little cookie who didn't want to just be born to be eaten. Jon says every human being is born into this world that wants to consume who they are before they have a chance to be who they were born to be. So Go Be More was born. Jon's a writer, a storyteller. He wanted to be like the Ginger Bread Man and inspire others to Go Be More. "We are the gingerbread man. We are born into this world that wants to tell us who we are based on our religion, our sex or sexual orientation, our class our ethnicity. You know what we're born and yet within us, you know, we know that we want to be something more than we're more than what the world says we are so that box that we're born into this identity. It's what the world has placed upon us and so we have to cast it away. We have to find a way to Go Be More. To run towards the thing that truly will help us to be who we were born to be." Jon may have not achieved all the running dreams he had, but he is certainly a happier person because he chased them. Resources: Jon's Website Go Be More's Instagram Jon's Instagram Thank you to my wonderful sponsor Momentous, Generation UCAN, and Tracksmith for sponsoring this episode of the Running for Real Podcast. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. You can go here and use code TINA for 20% off any product as Momentous. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAUCAN for 20% off of your order. Go here to learn more. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jon, I look forward to hearing your thoughts on the show.

Jan 1, 2021

This is Michael Gervais's third appearance on the Running for Real podcast and the conversation goes deep into unpacking courage, vulnerability, optimism, growth, and change. As a high-performance psychologist, Michael dedicates his life to helping humans flourish by living in the present moment more often. In this episode he reflects on the accelerated changes 2020 brought to humanity, and the ways we can incorporate those lessons learned in 2021 and our higher purpose lives. Michael is someone who spends his life guiding others through navigating the toughest feats and edges of limits– whether it's high-performance athletes or business executives. But what makes him special is his wisdom in high stakes environments transcends into our daily lives, our own crises, our own athletic goals, career goals, and personal purpose. The most dynamic people work from the inside out They dictate their experience in life, independent of their external circumstances. On the contrary, people who are struggling allow their outside experiences to dictate their inside experience. This is why right now is the time to invest in your inner life because your inner life will reflect how you show up in the outside world. First Principals In 2020 we began having hard conversations with the people around us about things that matter. As our social circles shrunk, our old friendships of "convenience" like people we ran with, went from superficial chats to real talks about illness, politics, and social justice. 2020 re-evaluated our relationship with relationships. Goals support an overarching purpose Michael encourages us to be purpose-driven, not goal-driven. It's about how we engage with life rather than what we want to accomplish in life. Goals are important because they should be structured as a ladder to your higher purpose. It's the intersection of when you're on the edge of your capacity and still able to have a little fun. Setting Intentions Instead of New Year's resolutions, Michael sets a clear intention he wants to explore for the year ahead. He shared that in 2020 his intention had been "play," and that it was challenged quite a bit throughout the year. But having an intention makes it easier to set smaller goals that support that higher purpose. Highlights "Crises are a natural accelerant to change." "Change is reflected by your personal philosophies." "Train for a growth mindset like you train reps in the gym. Train for mindfulness, calm, and confidence." Resources Follow Michael: Finding Mastery | Instagram | Twitter | Facebook Compete to Create: Michael's Website: Compete to Create Michael on Rich Roll Podcast Michael's Previous episodes on Running for Real Michael Gervais BONUS Episode: Handling Panic and Anxiety Michael Gervais: There Are No Shortcuts To Living An Insightful, High Performing Life Thank you to my wonderful sponsor Momentous, Athletic Greens, and Teas with Meaning for sponsoring this episode of the Running for Real Podcast. Momentous is having a great giveaway right now but it's not what you are thinking. They are choosing 5 people who will post a photo of themselves on Instagram on how they are doing self care. And those 5 people will win $1000 to be donated to a charity of your choice AND a 1 year supply of a Momentous product of your choice. All you need to do is tag @LiveMomentous and use #progressnotperfection and post the photo anytime before January 1, 2021. AND if you could tag me in there as well that would be great. Also you can go here and use code TINA for 20% off any product as Momentous. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Teas With Meaning is committed to providing organic loose leaf tea blends and authentic tea experiences. Developed in the heart of Oakland by educator and tea connoisseur, Kamilah Mitchell, a brain tumor survivor and cancer warrior. Go here to support this wonderful business. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Michael, I look forward to hearing your thoughts on the show.

Dec 25, 2020

Hope Virgo embodies true Running for Real spirit. She demonstrates the courage of speaking the truth and being honest with oneself, especially through challenges. Hope has written two books sharing about recovery from eating disorders, mental health campaigner helping young people and employers, and is an advocate for people with eating disorders. In this episode, Hope shares with Tina her story of going through years of anorexia and her journey of recovery, with hopes to shed light on this issue that many people are battling alone. Hope shares that there are so much shame and guilt around anorexia or any eating disorder, that it's difficult for people to accept they have a problem and seek help. She was actually an outpatient at a hospital for 6 months before turning into an inpatient at the hospital and lived there for one year. Then came the daily journey of choosing recovery and choosing to move forward with it every day. Take Aways Embrace how you're feeling on a day to day basis. Don't distract yourself from your emotions. It's braver to say you're having a hard time, rather than bottling it up. Once you start showing vulnerability, it helps pave the way for others to feel more comfortable showing vulnerability. Have a conversation with someone who's struggling and ask them what's going on and how you can support them. In America, only 6% of people with eating disorders are actually underweight. While eating disorders are there, they might not be physically apparent but are very much there mentally. Hope believes in the power of community to help people through their mental health and eating disorders rather than being institutionalized. Be proactive. Have people who help you stay accountable, support networks, and a plan in place. If you know of someone who's struggling, do other activities with them that are not related to food or going out to eat. Highlights "Eating disorders are a mental health issue, not a physical illness." —Hope Virgo "People with eating disorders come in all shapes and sizes. They can be people of all different races and backgrounds. 25% of cases are actually male. —Hope Virgo "We all have good days and bad days and throughout life, we work our ways up and down that spectrum. It's about replacing those unhealthy coping mechanisms (whether through food or exercise), and replacing them with healthy things that work (like journaling or going for a walk)." —Hope Virgo Resources: Hope's Website Hope's Instagram #Dumpthescales Campaign Hope's favourite places to go for Support: The Hub of Hope (and not just because it has my name!) – it provides a quick way to pull up a list of services in your area. It also has a crisis text message scheme just in case you need someone to talk to Student Space : Set up by Student Minds has a place for finding support, a place to reach out for support, and blogs to read The Mix: One of the best sites I have come across! It offers online support, as well as a heap of information. It is mainly for under 25 year olds but there is a lot of great stuff on there! Eating Disorder Help BEAT: BEAT: Helpline: 0808 801 0677 Student line: 0808 801 0811 Youth line: 0808 801 0711 - BEAT provides online support and phone support Anorexia Bulimia Care : another amazing safe place for you to go. And if you are over 18 they also offer a be-friending scheme First Steps ED: A fantastic charity that focuses massively on early intervention, giving you a space to come and speak out up. NEDA : ( US Based) – this organization has some brilliant blogs as well as a crisis text messenger service and helpline Support for Families / Carers FEAST is for parents and carers of those struggling. But again a really valuable space to go for support and to read blogs YoungMinds: Parent helpline 08088025544 University support Student Minds : A huge hub of knowledge – have a look at their blogs and their support sections Thank you to my wonderful sponsor Metpro and Momentous for sponsoring this episode of the Running for Real Podcast. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use. This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best. Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer! Go here to get 14 days free on the app! Momentous is having a great giveaway right now but it's not what you are thinking. They are choosing 5 people who will post a photo of themselves on Instagram on how they are doing self care. And those 5 people will win $1000 to be donated to a charity of your choice AND a 1 year supply of a Momentous product of your choice. All you need to do is tag @LiveMomentous and use #progressnotperfection and post the photo anytime before January 1, 2021. AND if you could tag me in there as well that would be great. Also you can go here and use code TINA for 20% off any product as Momentous. The founders, Pernell & Rod, created BLK & Bold with a desire to make purpose popular. They welcome the obligation to equip young people with tools to live their best lives and overcome familiar unfortunate circumstances by turning a daily ritual, enjoying a cup of coffee & tea, into a means of giving back. BLK & Bold pledges 5% of its profits to initiatives aligned to sustaining youth programming, enhancing workforce development, and eradicating youth homelessness. Check them out here to learn more about this amazing company. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Hope, I look forward to hearing your thoughts on the show.

Dec 18, 2020

Alya Alghamdi is a track and field athlete from Saudi Arabia. Growing up in a place where girls couldn't participate in sports, she never imagined she would be on the way to try and represent her country in the Olympics as a female runner. In this episode, Alya shares about fleeing her country and going into hiding in Europe because she didn't want to conform to the cultural traditions of arranged marriage. But it was during her time abroad where she became fascinated with sports like surfing, swimming, cycling, and running. It was through running that she found solace because it was the one thing she could do by herself. Alya's unique story is one of resilience, of persisting through hardship even though the future doesn't look promising. Having faced setbacks like not being able to return to her country for fear of her life, she dedicated herself to studying the law until she found a gap that let her prove she could opt to not have an arranged marriage. Or when she spent years training for the 2016 Olympics and was denied likely because she was older than the others. but while the younger athletes stopped training after their races, Alya kept going. She still keeps going. Alya's spirit is one that is determined to keep breaking barriers. Her story isn't over yet and she's still training and building herself up for the 2021 Olympics and record settings in the 60/100/200 meters. She is striving to have Saudi Arabia honor women equally as men in sports, and her dream is to carry the Saudi flag at the Olympic games. As a symbol that women athletes deserve it just as much. Lessons Turn your phone off while in a workout. Aim for that feeling where nothing else matters except what you're immersing yourself into at that moment. Whatever you give, you get back. Whether in sport, school, or education, whatever you sacrifice or invest in, will be returned to you. It can be relationships, family, hobbies. But you have to give up something in order to make room for what you want. Allow yourself to be inspired by other's stories, but remember everyone's story is different and yours is unique too. So choose things that resonate with your own goals and life. Highlight "Everyone is born with a gift. You just have to be fearless about it." —Alya Resources Alya Instagram Connected to Goodness by David Meltzer Pages and Time aim to promote literacy within correctional facilities by donating new + used paperback books. Thank you to my wonderful sponsor Metpro, Generation UCAN, and Alaffia for sponsoring this episode of the Running for Real Podcast. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use. This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best. Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer! Go here to get 14 days free on the app! Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAUCAN for 20% off of your order. Go here to learn more. This is a great and empowering website, which helps you to really look at the products you are purchasing for your family and friends. A social enterprise that has the goal of empowering empower African communities through the advancement of Fair Trade, education, sustainable living and gender equality. They have products for hair, face, body, babies and kids, lifestyle products, and a few supplements. Go and check out their products and the good work here . Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alya, I look forward to hearing your thoughts on the show.

Dec 14, 2020

Dave Hollis says whenever a change is introduced into your life, it shakes your identity. In this episode, Dave and Tina backtrack elements of Dave's life that led him to unearth nuggets of wisdom about navigating change, hard times, narrating your own story, and a methodology of setting goals and getting after them. What makes Dave special is he traces lessons of life back to his own chapters of life as President of Theatrical Distribution at the Walt Disney Company and how leaving that role and entering the unpredictable world of the entrepreneur shook his identity. He talks about stepping into your unique gifts and finding humanity in your struggle. About not worrying about the "what if's" and "how long's" and instead of appreciating the gifts of the current moment. Two Notes to Younger Self: The things you think will make you happy, will not. Find happiness, hope, and gratitude in your current situation because it's all you have. Three Questions to Ask: Where did the story come from? Does the storyteller have credibility? Do they have credibility on this topic? Gift Yourself: Recognize the humanity in your struggle. Once you do, you'll give yourself two things… You'll find other people going through similar experiences as you and will make you feel less alone. You'll open the possibilities of accepting help. Suffering thrives in darkness, so by opening to others, others in similar situations might have a hack or tool to help you. Setting your vision and goals: Set a clear vision of yourself 5 to 10 years from now. Then take a look at your 5 areas of health (mental, emotional, physical, spiritual, and relational) and see how you can advance each of them with small goals for the next 3 to 6 months in whatever environment you find yourself in. Highlights "When you accomplish a goal, you reframe what you had believed you had the capacity for." —Dave Hollis "Struggle is universal. The headwinds, grief, and hard times are a reflection of your humanity. It's not a reflection of you being weak or broken." — Dave Hollis "Friction is breaking down the muscle so you can build it back up." —Dave Hollis "Leave the dock of something certain, for growth sits outside the choppy waters of the harbor." — Dave Hollis Resources: Dave's Instagram Hollis Co . Podcast Rise Together Dave's New book The Power of Now BIPOC Rising Hearts - Indigenous- led grassroots group elevating native voices and interconnection across social, racial, economic, and climate movements. Thank you to my wonderful sponsor Momentous and Tracksmith for sponsoring this episode of the Running for Real Podcast. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Dave, I look forward to hearing your thoughts on the show.

Dec 11, 2020

Jordan Marie Brings Three White Horses Daniel is someone making waves at the intersection of sport and advocacy. She's a fourth-generation Lower Brule Sioux Tribe runner doing her heart's work in using running to amplify voices and representation of Black, Brown, Asian, Muslim, Two-Spirit, Immigrant, LGBTQ, and people with disabilities. Jordan believes transformational change comes from the intersectionality of these groups. That each community must have an equal voice in the conversations around social, environmental, and economic justice. In this episode, Jordan traces her childhood growing up on a reservation in South Dakota, to later moving to Maine and facing prejudice and racism. The invisibility and systems of oppression she witnessed, led her to move to Washington D.C. and help bring Indigenous communities and other marginalized groups seats at the table and voice to be included in discussions. That's where she founded Rising Hearts , a grass-roots group elevating collaborative efforts among all racial, social, climate, and economic justice movements. Jordan's running life is heavily influenced by her grandfather and mother because running is embedded in Indigenous tradition. That's when she realized running was her vehicle for drawing support and education around Indigenous rights. In the 2019 Boston Marathon, Jordan painted a red hand on her face to bring to the spotlight the Missing and Murdered Indigenous Women (MMIW) movement. For each mile of that race, she honored a different missing and murdered Indigenous womxn, girls, two-spirits, and relatives affected by MMIW, and the last 0.2 miles for her grandfather. Through running and advocacy, Jordan is striving to pave the way for new Indigenous athletes. Lessons 1. Movements are intersectional. We must show up for each other with strength in numbers. 2. Dismantling racism and systems of oppression must be done through work in un-learning, re-learning, and building a better future. 3. Be proactive. Have conversations with family and friends about anti-racism, open up a discussion at the dinner table, and teach kids at a young age. But come at this from a good place, not a place of frustration and anger. 4. Following, supporting, amplifying, donating, and centering are all ways to support marginalized communities. Highlights "We don't want to cancel people out, we want to bring people in." — Jordan "It's heart work, not hard work." — Jordan Resources: Jordan's Instagram Jordan Marie Daniel's Website Rising Hearts Resources from Jordan : Books to read, articles, and podcasts to listen to Running on Native Land Initiative (Launching January 2021- bringing land acknowledgment into running and races) Runner's World Article Organizations Jordan supports that are helping support ending injustice and violence in Native communities: National Indigenous Women's Resource Center Tribal Law and Policy Institute Indigenous Women Hike Thank you to my wonderful sponsor Metpro and Athletic Greens for sponsoring this episode of the Running for Real Podcast. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use. This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best. Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer! Go here to get 14 days free on the app! Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jordan, I look forward to hearing your thoughts on the show.

Dec 4, 2020

For Damian Hall, life is about striving for progress, not perfection. As a record-breaking ultra-marathoner, Damian is also a father, coach, journalist, and author. He's set seven FKTs (fastest known times), most recently setting the record in the UK's Pennine Way. In this episode, Damian shares about his journey to becoming a Carbon-Negative Runner and why it's important to him as a way to take care of our Earth. Tina and Damian also dive into how trail running differs from road running and the beauty of traversing through spectacular places. One of the ways Damian loves to run and be in nature is through fell running, or hill running. With origins in England, it's a sport where runners race up a gradient, often without clearly marked trails. It's a combination of cross-country, trail, and mountain running. Soon enough, Damian found himself traveling all over the world for races. From the Saharan desert to arctic Sweden, and Mont Blanc. All the flights and transportation left him feeling hypocritical with the climate emergency and his love of the outdoors. So, he decided to offset all his races and become carbon negative with the help of an organization called Our Carbon . He says you don't have to be perfect or go for something this big, but any small changes help minimize your footprint on the planet and keep climate on our agenda. Damian and Tina also talk about how run races create a lot of waste, like T-shirts made of polyester which does not break down easily. In 2020, so many races got shirts printed then the races got canceled and the shirts went to waste. Organizations like Trees, not Tees are helping events and participants avoid this issue by planting trees instead of shirts people won't wear. 4 Lessons In trail running, you're not going in a straight line. You're weaving back and forth all the time and using different muscles instead of pounding on the same ones when you're road running. It's okay to walk during a trail run or race. It helps preserve muscles for later. Your personality helps dictate your approach to training or how you plan an ultramarathon. For Damian, his traverse of the Pennine Way included banking energy and power napping, but it's different for everyone. You don't have to make huge life changes to reduce your waste footprint on the planet. Simply reducing your consumption helps and not buying things you don't need, like the latest watch or another pair of shoes. Instead, opt for secondhand items or better yet, experiences. Highlights "We're all in this system heavily reliant on fossil fuels and it's difficult to escape. While we can't be perfect, we can make small lifestyle changes." —Damian Hall "Build memories instead of buying items." — Tina Muir 2020 Giving Guide Damian collaborated with Running for Real to help us put together a giving guide of ideas for sustainable products to gift this season as well as experiences other people can appreciate instead of tangible gifts. Maybe it's gifting your kids wooden toys instead of plastic ones, gifting your friends secondhand books, or making a donation for an organization to plant a tree. We guarantee there's something for everyone in this giving guide. Resources: Damian's Website Damian's Instagram Totally FKT film Damian's Film My Run Interview Trees not Tees Our Carbon Thank you to my wonderful sponsor Metpro, Insidetracker, and True Laundry for sponsoring this episode of the Running for Real Podcast. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use. This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best. Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer! Go here to get 14 days free on the app! Insidetracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Insidetracker to help me decipher the science behind it all. As Running4Real listeners they want to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use Code: GIFTFROMRUNFORREAL for this amazing deal. The black owned business hightlight for this week is True Laundry founded by Ali B Muhammad, Malik Saleem, and Abdur-Rahim Shaheed in 2012 where they believe that Quality Exceeds Value. A company is only as good as the promises it keeps. They promise the quality of our products will always exceed the value. True Products, is a startup manufacturing and Distribution Company that specializes in household cleaning supplies. True Products has over 25 distributors and currently does business in over 18 states throughout the country. True Products has positioned itself as an international, premier provider of household cleaning products, utilizing a unique approach to providing affordable, quality products and excellent customer services for Consumers, retail outlets and government agencies. True products is an American based, Veteran-owned corporation headquartered in Atlanta, Georgia. Check them out here to help support their mission. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Damian, I look forward to hearing your thoughts on the show.

Nov 30, 2020

Samantha Gash is an authentic storyteller, world-class athlete, social entrepreneur, and mother. To her, running is the mechanism that helps her contribute to causes larger than herself. Driven by social impact, she's helped raise over 1.3 million dollars for causes including women empowerment and child access to education. In this conversation, Samantha and Tina unpack the deep wisdom she's learned over the years, and how lessons she learned as an athlete translate over into helping navigate life's obstacles. Samantha touches on her expeditions in Australia and South Africa and completing the 4 Deserts Grand Slam– four 250K ultra marathons in which she was the first woman and youngest person to complete in one calendar year. 4 Lessons Good ideas take time. Samantha encourages us to look inward at our intentions behind our ideas. We have to break them down to the core and discover the "why" behind why we do what we do. Our ideas won't be perfect at first, they take time to change and grow. Don't let ego drive your life. Ego can burn and destroy you, Samantha says. It can consume what you're doing and why, so you must keep it in check. Don't be afraid to show parts of you that aren't perfect. It's good for people to see rawness in you, and then see your growth. Ask yourself, "What can this experience be outside of myself?" Passion is about endurance. The word "passion" gets thrown around in the context of pursuing a job you love. But Samantha reminds us that the Latin root of passion means endurance. It's about finding ways to get through tough moments. There are always going to be monumental setbacks, but you have to keep grinding. Don't rush the process, take breaks, and look at your life with fresh eyes. Change is always happening. Life isn't static. For Samantha, COVID-19 changed her life overnight. Races halted, goals paused, traveling canceled. But she said she somehow was able to adapt to new habits without skipping much of a beat. She said since her life has normally always been filled with change, she's become used to pivoting. Quarantine has allowed her more time with her son and husband as well as reminded her to go back to her roots as to why she began running in the first place. Highlights "Don't rush into things. Your body and mind take time to adapt. Things need time to organically build." "I'm a realistic optimist. I'm good at saying, 'this situation isn't optimal and I'm struggling, but how can I pivot that into something positive?'" "Maybe the adventure and running that I experience in ultramarathon environments are my vehicle, my mechanism for contributing to something bigger than myself." Resources: Samantha's Podcast Samantha's Instagram Samantha's Website Samantha on the Rich Roll Podcast Thank you to my wonderful sponsor Athletic Greens and Insidetracker for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more. Insidetracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Insidetracker to help me decipher the science behind it all. As Running4Real listeners they want to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use Code: GIFTFROMRUNFORREAL for this amazing deal. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Samantha, I look forward to hearing your thoughts on the show.

Nov 27, 2020

For Daryl Murphy, running is a vehicle for justice. Having been a runner throughout his teens, Daryl ran for several years at Ohio State University until the structure of the college sports system disenchanted him from running. Then, years later at the start of 2020, Daryl's coworker asked him to do a 5K with him. This was a catalyst for him to get back into running. Soon enough, Daryl ran a virtual half marathon until another friend gave him an idea for another challenge– 30 consecutive days of 5K's. Initially he didn't think he'd get to 30 days, but after his first consecutive seven days of 5K's, they just became part of his daily routine. But after 30 days, he couldn't stop. Daryl was just a few days shy of completing 50 consecutive days when George Floyd was killed, so the emotions and injustice around Floyd's death fueled Daryl's drive to push past 50 days. Soon friends begin getting inspired by Daryl's runs, so he decided to take what he was already doing, running, and use it as a vehicle to spotlight racial injustices and raise money for Black Lives Matter. His runs took the name, Miles for Justice when Daryl decided to create a Pledge It campaign. Supporters could pledge a dollar for every mile he'd run in one month. The first campaign benefited Black Lives Matter, and the second for justice for Breonna Taylor. So far he's raised over $10,000 dollars and is planning a third campaign. Daryl hasn't stopped running. He shows us we can transform small actions we already do every day, into impacts bigger than ourselves. 3 Lessons You can take something simple you already do every day and turn it into something that benefits others It's ok to not know how to do something, such as raising money for a cause like Daryl did. But the important thing is to take a chance. There are so many resources around to help you, you just have to look around. When days get hard, remember why you started in the first place. For Daryl, on days he didn't want to run, he remembered he was doing it for Breonna Taylor. Highlights "Anyone can add something like this into their daily life. I was already going on these runs, but now I'm going on these runs in the name of justice." " I'm going to keep doing this every single day just to let you know we have a voice. Change is happening and will continue to happen. As slow as it may come, we will continue to be here every single day." Resources: Daryl's Instagram Miles for Justice: Breonna Taylor Miles for Justice: BML Santa Monica Daily Press article Shoutout to Aaron and Joshua Potts for connecting us with Daryl. You can also listen to the episode we did with them on growing diversity in running here . Thank you to my wonderful sponsor Momenteous, Tracksmith, and Tawa Threads for sponsoring this episode of the Running for Real Podcast. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. Go here and use code TINA for 20% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Tawa Threads reflect the natural beauty, contours and silhouettes of the lands we love to wander. Tawa Threads' styles and bold, exploratory colors seek to elevate underrepresented communities by giving proceeds back to organizations who implement inclusive outdoors experiences.Designs include an assortment of apparel and home decor that are uniquely hand printed providing each print with its own unique character. Feel free to use discount code RUNWITHTAWA10 at checkout when purchasing your product. Click here to learn more! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Daryl, I look forward to hearing your thoughts on the show.

Nov 23, 2020

Importance of Female Role Models Jacob grew up surrounded by three strong sisters and mother. From a young age, he saw them as role models of strength and courage. Today, as a father to four daughters, Jacob says he knows he's not someone his daughters can aspire to be because they'll always see him as a man, as their father. He shares he's constantly looking for strong women to point to because having been surrounded by strong women his whole life, he wants his daughters to have the same. Exercising Your Strengths "It's about putting in the time and being patient. Let your body adapt to gradually increasing stimuli." — Jacob For Jacob, he had spent the majority of his childhood running 5Ks and 10Ks. It wasn't until later in life when he learned of his uniquely high VO2 max and lactate threshold which gift him with having more endurance. That's when he learned about marathons and later ultras. That's where he found his strength. As a coach, he shares that the greatest opportunities to improve as athletes are in aerobic development. "So many people focus too much on anaerobic and not enough on aerobic. Perhaps the best way to find out where your talents and strengths are is to focus on building your aerobic base. Build your lungs." He also discusses what it's like to explore new activities like trail running. He says you can start small by doing your easy runs on trails first, then introduce strides or hill repeats on trails. A good indicator of where you're performing at your strongest is how well you're feeling during certain workouts but also paying attention to how quickly you recover. Who is Tommy Rivs? The largest part of Jacob's story is his brother Riv's recent illness. Rivs is Jacob's younger brother. An ultra-marathoner with a big beard and an even bigger heart. "He's just a very kind soul. A renaissance man of some sort," says Jacob. Rivs speaks multiple languages including sign language and French. He makes videos with iFit so people can run while learning about different cultures. He's a husband, father, and helps others with their running journey through his physical therapy practice. Rivs and Jacob were even training to qualify for the Olympics. But earlier this year while in the Grand Canyon, Rivs got sick and couldn't get out. He was coughing blood and thought he might have COVID-19 so he self-isolated for two weeks until he got too sick and his wife took him to the hospital. After many tests, it was discovered Rivs has a rare form of lymphoma. He went from being a world-class athlete to being on life-support for over three months, in a coma, and paralyzed. Jacob shares Rives is now out of the ICU and is undergoing chemotherapy. He's in a rehab facility to help him regain strength and mobility before undergoing a bone marrow transplant. In the past months, Jacob helped put together a Run with Rivs Challenge, which the running community around the world showed support for. Organizing this helped give Jacob a sense of meaning and purpose since he's not able to physically be near Rivs or his family due to COVID travel restrictions since Jacob lives in Canada. Paradigm Shift For Jacob, the whole experience with Rivs has increased his sense of empathy toward what others are going through and a deeper appreciation for the human experience. "Like most runners, I pride myself in being independent and low maintenance. But this experience has exposed my vulnerabilities, fears, weaknesses, blind spots, and given me a new appreciation for humanity and the running community," Jacob says. Ask for Help "It's ok to not have all the answers and to ask for help. I think this is particularly helpful for men to hear because we spend so much of our lives believing we have to be strong and independent, and it is our responsibility for others to rely on us— not the other way around. We can become better people through these tough times." Resources: Jacob's Instagram Jacob's Peak Run Performance Tommy Riv's Instagram Tommy Riv's Facebook Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Inside Tracker for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! InsideTracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Inside Tracker to help me decipher the science behind it all. As Running4Real listeners they are wanted to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use code: GIFTFROMRUNFORREAL for this amazing deal. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jacob, I look forward to hearing your thoughts on the show.

Nov 20, 2020

Often our most important training days as runners are the ones when we do nothing. Our recovery days are crucial, and without them, the hard work we put it wouldn't result in much. When our muscles are allowed to heal properly, they can repair themselves and grow stronger. A continual pounding doesn't allow for that. With all the stress-related and emotionally-heavy issues we have been faced with recently, it seemed like a good time for a more relaxing episode. Like our legs and lungs, our minds and souls could do with a recovery period, so that's what we aimed for in this episode. Oren Jay Sofer is an author, instructor, guide, and teacher. HIs expertise is in mindfulness, meditation and nonviolent communication. You can hear his voice and join in his classes that he hosts on his website, or on apps like Calm and 10% Happier. If you need a break from the world this week, and advice on how to deal with the stress we're all experiencing, read on and tune in. What is Meditation? If you're like me, the first thing that comes to mind when thinking about meditation is an old man sitting crossed-legged somewhere in nature for hours on end. This can definitely be described as meditation, but so can many other forms of meditation. The point is typically to be aware of your thoughts, but not judgmental. The definition of mediation varies, but a starting point you can think about is that meditation is training for your mind. If you find your thoughts wandering, or maybe even catch yourself thinking some negative things, don't feel like you are failing at meditation. The point isn't so much to have a perfectly clear mind as it is to understand how your mind works. Keep practicing. Why Meditate? To begin, Oren gives a short parable on how meditating is effective. This is incredibly important for those of us that feel like we don't have time to meditate. Think about a logger who spends his days cutting down trees with his axe. As time goes on, his axe becomes dull, and so his rate of falling trees starts to decrease. To make up for his inefficient axe, he works harder, faster, and longer. A fellow logger notices his axe and offers him a sharpener, but he replies that he doesn't have time to sharpen his axe, he needs to reach his tree cutting quota. You get where this is going. Meditation isn't an extra thing that is required of you that takes energy. Meditation is the sharpener that will allow you to perform more efficiently at all the tasks you are faced with. What Else Can Meditation Do for Me? Another visual story can illustrate what mediation might do for you. A hamster runs on her fixed wheel all day long. At one point she is approached by another hamster who introduces her to meditation. She jumps off the wheel for a while, meditates, and then gets back on, running faster than ever. After a while, the meditation she does everyday prompts her to think about her fixed wheel, and why she is always running on it. What is the purpose? What else is there to do? Meditation can help you clear your mental inbox. It lets all the thoughts roam around without judgement and slowly you begin to find those things that are most important. Meditation and Your Relationships A great benefit of training your mind through meditation is the ability to communicate more rationally and effectively. We are faced with a myriad of issues and relationships today that require a lot of control and focus when communicating. As you train your mind to recognize your thoughts before you speak them, you'll be a better communicator. What to Do Today Oren suggests four things to practice in order to keep ourselves and relationships healthy. See if there is one that you can implement today! 1) Stay connected with people. Don't let different opinions get in the way. Nearly all our stances can be boiled down to a similar goal we have. Work to see what that is. 2) Take care of yourself in basic ways. That means rest, movement, meditation, and food. 3) Limit your news intake. This can be extremely draining and addictive. Stay engaged, but set limits. 4) Stay nonviolent. This is similar to number one. See the humanity in everyone. We all have vulnerabilities, and as we see them, we are kinder to one another. Resources: Oren's Website Oren on Instagram Oren on Twitter 10% Happier Calm Book Thank you to my wonderful sponsor Tracksmith, Inside Tracker, Tee's Kreation for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. InsideTracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Inside Tracker to help me decipher the science behind it all. As Running4Real listeners they are wanted to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use code: GIFTFROMRUNFORREAL for this amazing deal. Owner and CEO Timesha, created a crystal based business with all sorts of jewelry for those who want to help to maintain their good energies. She offers free shipping with orders over $45 and you will get a free gift as well. There are plenty of great reviews and recommendations of what you could be looking for if you are unsure. So go and check her website out here and show her some support. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Oren, I look forward to hearing your thoughts on the show.

Nov 16, 2020

Getting Down to the Core As someone who was accustomed to training for race after race and sticking to rigid schedules, Des says 2020 has helped her slow down and enjoy the time she spends running. She says it's allowed her to think about what it would be like to go from thinking of the sport where performance is top-of-mind, to getting the point where she's a life-long runner for the love of the process of running. That's not to say there are days where motivation gets tough. While there aren't races to look forward to, Des says what helps keep her spirits lifted is thinking about why she started running. "For those struggling with motivation to get out the door, think about the why. What was the thing that got you started, that made you buy your running shoes and get out there." Destober With races canceled, Des decided to make the most out of a training plan-free season and worked up her own challenge others could participate in— Destober. Inspired by Travis McKenzie, Destober was Des' plan to run the miles in the dates of October. October 1 is one mile, October 2 is 2 miles, and so on. This put her at a grand total of 496 miles for the month, and the last run being a 31 miler. You've got to stick with the grind, she says. Just keep in mind the reason you started running in the first place. This way when racing comes back, you'll be many steps ahead of others. Seasons are all temporary As cold months and dark days get closer, Des and Tina discuss winter training especially in places where snow and ice become barriers to outdoor running. But Des says the important thing is to remember seasons are temporary. We'll get through them and just need to make adjustments. Just like in the summer you hydrate more and wake up earlier, we must also allow ourselves to change our expectations. "If it's C-game conditions, you can't expect an A-game," Des says. Be flexible with your goals. Women in Running Des has no doubt moved the needle for women in running. Looking forward, she said we must strive to involve more women as coaches and in the administrative part of the sport, whether it's World Marathon Majors or the World Athletics."We need women in those positions to show other women that that's something they can do," she said. There's an Upside to Everything For Des, the Destober challenge pushed her limits in a way she wouldn't have been able to had she been training for the NYC Marathon in a normal year. She shares how she's been spending more time with her family than ever before and is making sure to embrace the silver linings of this time. "There's an upside in everything, it's really how we view it and decide to make of it." Thank you to my wonderful sponsor Generation UCAN, Bumbleride, and Itz Glitz Girls for sponsoring this episode of the Running for Real Podcast. Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. I was so excited to start up this partnership with Bumbleride and their eco friendly products. Their running strollers have really taken into account how the ride is for your child. They are thinking about the environment when they put their strollers together with the plastic frame being made of 25% recycled water bottles. You can check out more about their stroller that I am in love with here . Or check out their website here to look at all of their products and to support this great company. Owned by two young sisters Kenzie and Kya, who are soccer and track athletes and they have created this line of clothing for pre-teens, teens, and young adults. If your child is into track and field this is the place for you! I just love the positivity they are sharing with the world through their clothing line. Go here to check out their clothing line, things are selling out so make sure that you check them out soon! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Des, I look forward to hearing your thoughts on the show.

Nov 13, 2020

Rich Roll is a fountain of wisdom, a cultural figure in the podcast world, an icon in endurance sports, and a champion for plant-based lifestyles. Although in college he'd been one of the top swimmers in the country and later a lawyer, his life became interrupted by alcoholism. So it wasn't until his 40's that Rich retook the reigns of his life and started exploring veganism and endurance sports. Now an accomplished athlete, author, podcast host, and father of four, Rich is best known for his humble curiosity and ease of conversation. The community he's created has transcended beyond endurance sports and into nutrition, mindfulness, sobriety, entrepreneurship, climate, and bringing people together to discuss hard topics of our current world. But his journey wasn't an overnight success straight into Ironmans and Ultras. It's been a series of smaller choices added up over the years. This is what makes Rich special. It's easy to see the humanity in him and see parts of yourself reflected in his story. In this conversation, Rich and Tina dive into the power of vulnerability and finding joy and meaning by exploring the edges of your comfort zone. One Foot In Front of the Other "The best time for doing anything, if not yesterday, is today." — Rich Roll You have to be willing to begin something without knowing where it's going to lead you, says Rich. Dropping all expectations tied to the result and falling in love with the process of starting something new. This is true for Rich's athletic feats as much as his career. It's easy to get paralyzed by getting too wrapped up in what the ultimate destination looks like, whether it's a race or a career goal, that you prevent yourself from the space to imagine the possibilities along the way. "I've learned that when you move forward, goops open and opportunities present themselves," Rich said. "But if you don't take that first step because you're waiting for those opportunities before you begin, they're never going to materialize." Be You "There's no one else in the universe that is you. Your unique perspective on yourself, humanity, and the planet is valuable. Nobody else has your experience," says Rich. The things you put out into the world are a reflection of who you are. By being honest and vulnerable about it, it resonates with other people because they see themselves in you. But vulnerability takes courage. For Rich, his podcast platform is a safe place guests can be open and feel comfortable being honest with their story. "True strength can only be summoned through acknowledging the problem and allowing yourself to experience whatever you're feeling." For Rich, honesty, and sincerity are taking the form of speaking up about current events. He shared new directions he's exploring with his podcast about being part of the positive change in the world and not shying away from issues but trying to tackle them not in a political or activist way, but as someone trying to have a meaningful conversation about difficult things. It's these moments of discomfort and truthfulness that give our lives meaning. Challenging ourselves, our ideas, and bodies. Putting ourselves in positions to strive and fail so we can learn who we are at our core. There's No Prescription Rich says it's important to stay grounded with practices that allow us to lead more authentic lives. There's no prescription, it's different for everyone. Whether it's time alone on a trail, journaling, or meditation, it's like putting on the oxygen mask on yourself first so that you can be the best version of yourself and maximum service to other people. Tina and Rich both agree that finding ways to live life mindfully and purposefully allows them to be better parents, coworkers, and friends. Finding moments of stillness and reflection helps them stay connected with the real reasons they fell in love with their endeavors, whether it's podcasting, running, or other feats. Voicing Change Rich is someone who aligns his actions with his values. Most recently, he's embodying this with his latest book, Voicing Change. It's a compilation of timeless wisdom and inspiration lifted from his podcast guests over the years. Evergreen stories of ordinary people who through vulnerability and courage, have some extraordinary wisdom to share. Resources: Voicing Change by Rich Roll A Life on Our Planet How to Save a Planet Podcast Margaret Klein on Running for Real Podcast Darin Olien on Running for Real Podcast Thank you to my wonderful sponsor Generation UCAN, Tracksmith, and Go Be More for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. The black owned business for this episode is Go Be More, a brand with the reminder to chase your dreams. The founder is Jon Rankin, a motivational speaker, Olympian, and kidney disease survivor. The Go Be More brand represents more than just comfortable clothing. It is a wedding ring for your personal goals. It's a motivator, a constant reminder, and a physical representation of your commitment to be who you were meant to be. Go and check out their website here where you can check out their merchandise, podcast, blog, and their Just One Challenge. And start to make that difference in chasing your dreams! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Rich, I look forward to hearing your thoughts on the show.

Nov 9, 2020

Mark "Mace" Macy and his son, Travis competed in the Worlds Toughest Race. Except their story goes deeper to make it more motivating, powerful, and inspiring than any other competitor in the race. Mace was diagnosed with Alzheimers a few years ago, and Eco Challenge Fiji was potentially his last race. Being a legendary adventure racer who had competed in many Worlds Toughest Race events before, Mace knew he could handle the toughness aspect, but how would his mind and body handle the challenges of pushing to the limit. This conversation with Travis and Mark involves going over the race, but then so much more about dealing with the challenges of Alzheimers, which currently affects one in ten Americans over 65 and is expected to affect 14 million Americans by 2050. We talk about the reality of having this challenge come up for their family, and how Mace thought it would never happen to him, being the epitome of health and fitness. Mace gives his advice for people who are working through the challenge of Alzheimers and both Mark and Travis have advice for family members to be supportive. We talk about the grieving process that is occurs upon diagnosis. How it is natural and normal to experience that feeling. And Mace, keeping the fun always, tells us a funny story from the race. This episode covers a serious topic, but these two remain upbeat and positive. A great lesson for life, and one I am proud to share on this podcast. Resources: Travis Macy Instagram Travis Macy Twitter My Runner's Connect Travis Macy Episode Angelo Poli from MetPro Episode Thank you to my wonderful sponsor Generation UCAN, Metpro, and Go Be More for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use. This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best. Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer! The black owned business for this episode is Go Be More, a brand with the reminder to chase your dreams. The founder is Jon Rankin, a motivational speaker, Olympian, and kidney disease survivor. The Go Be More brand represents more than just comfortable clothing. It is a wedding ring for your personal goals. It's a motivator, a constant reminder, and a physical representation of your commitment to be who you were meant to be. Go and check out their website here where you can check out their merchandise, podcast, blog, and their Just One Challenge. And start to make that difference in chasing your dreams! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Travis and Mark, I look forward to hearing your thoughts on the show.

Nov 6, 2020

"It's hard to be what you can't see." That's the idea that has inspired Sabrina Pace-Humphrey's to make a change in the trail running community. As a child, you had dreams and goals based on the people you saw, but if none of them looked like you, it was hard to imagine yourself doing it. Young black runners haven't had enough idols to look to, and in the trail running community? They've been nonexistent. That doesn't mean there aren't any black trail runners, but they are almost never in the public eye. That is, until Sabrina took over the cover of the most recent Runner's World magazine issue. Sabrina shared her excitement for trails, work on diversity expansion, and running tips with us. You won't want to miss it! You Need More Than Just Shoes to Run We often celebrate running as the simplest, most inclusive sport. "All you need is a pair of shoes!" While that may be the only gear you need (though even that can be debated!), a running community is also crucial to supporting runners of all types. Without races to participate in, groups to run with, coaches that encourage and teach us, running wouldn't be what it is today. For the minorities in running, the need for more than shoes is even more imperative. When it comes to trail running specifically, there are additional barriers. Simply the geography of trail running is a natural excluder of black runners. Most trails happen to be outside of urban areas where black populations are sorely outnumbered. For Sabrina, a black, middle-aged mother, the odds are overwhelmingly stacked against her. Sabrina has worked to change that. She co-founded Black Trail Runners and speaks out to brands, helping them find ways to expand their target audience to people of color. She told us that for companies it has to begin internally. In order to become more inclusive and diverse, you have to look at the process for the decisions you make. How are you picking who you're hiring? Or marketing to? That's where it begins. So You Think You Want to Be a Runner Sabrina didn't start running until she was in her early thirties. Now she's an ultra-marathoner, on the cover of Runner's World, and a running community leader. As mentioned before, she's a mother, a grandmother, a woman of color, and a native to the British countryside. If anyone wasn't "meant" to be a trail runner, it was probably Sab. Long story short, if she can do it, so can you. Sab started running after having her fourth child. Her doctor recommended she find some type of exercise to combat her postpartum depression. She had never enjoyed running, but decided she would try to run a mile. That first run was awful. She felt like she couldn't breathe, that she couldn't do it, but then, she finished. Ever since that first run, although many have been similar in difficulty, she's never regretted finishing a run. "It's a miracle, it's magical," she says. Sabrina's Secret to Tackling Long Distances Sab has now run some very impressive distances. She's competed in what's commonly known as the "toughest footrace on earth," Marathon Des Sables, a 250km race in the Sahara Desert, along with many other ultra-marathons. Even with those mammoth races under her belt, she still takes it one step at a time, chunking up each training session or competition into smaller bits. A very visual piece of advice that Sab gives when you are out on a run that just feels plain hard, is to think about the devil and angel on your shoulders. The devil tells you that you can't do it, that you're not meant for it, or that it's too hard. Sab pictures stepping on that devil with every step forward she takes. Each one pushing it further and further down. You can do it, and the angel on your shoulder will be proud when you finish. Whoever you are, you can be a runner. People like Sab are making sure of that. If you don't see a runner like you, be that runner for the next person. Take one step at a time, chunk it up, and let that little devil know what you are capable of. Resources: Sabrina on Instagram Sabrina on Runner's World Black Trail Runners Black Trail Runners on Instagram Black Trail Runners on Facebook Marathon Des Sables Thank you to my wonderful sponsor Tracksmith, Momentous, and Trumpaclart for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. Go here and use code TINA for 20% off. A place where you can go support #BlackLivesMatter movement by purchasing t-shirts made by Matthew James Barker and other products. They are committed to raising funds for Black Lives Matter. Based out in the UK, go to their Instagram or their website to show some support to them for the Black Lives Matter movement! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Sabrina, I look forward to hearing your thoughts on the show.

Nov 2, 2020

Who do I want to be when I grow up? Emma Roca. I have had the opportunity to speak to and learn from a lot of women, but Emma is someone who is the absolute definition of a strong woman. Emma from Team Summit, who represented Spain in the World's Toughest Race: Eco Challenge Fiji has accomplished a lot. She has a PhD in biochemistry, owns three businesses, is a professional firefighter, world class adventure racer, and is a mother to three kids. That in itself would be enough to have us questioning if she is even human (and I ask her this in the interview), but above all that, the thing that stands out about Emma the most, is her attitude. Emma is someone who gives her very best, but approaches life with humor and humility. We talk about being a mother, raising strong girls, and how to be a role model for children in your life (yes, even if you are not a parent). We cover the importance of a team or support network around you for whatever it is you are trying to do, and why we need to surround ourselves by people who believe in our strength. And we talk about how exercise can be a major way to destress (and don't we need it right now!) even if it means you miss out on relaxing in other ways. Emma is truly one of the most motivating women I have ever met, and if you do not already love her, you will after this episode. Resources: Emma's Twitter Emma's Website Emma's Facebook Angelo Poli from MetPro Episode Thank you to my wonderful sponsors Metpro, Altra, and Sophie Williams for sponsoring this episode of the Running for Real Podcast. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use. This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best. Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer! I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Altra Running Europe has now started a new giveaway for the European listeners out there, enter here for a bi-monthly giveaway for your choice pair of shoes. You can also go here and you can enter to win your own pair of shoes. AND if you do enter I will send you a 20% coupon code to Altra Running Europe . I would like to introduce you to Sophie Williams, she is doing a great deal for the anti-racist movement being an author of Anti-Racist Ally and Millennial Black (releasing in April 2021). She has been in so many articles in really getting the word out on how to be an anti racist. Welcoming you with her personality, you are just going to be hooked in and you just can't stop watching her content. She is also located in the UK so go and check her out here as well as following her on Instagram to show her your support. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Emma, I look forward to hearing your thoughts on the show.

Oct 30, 2020

By now we know that the planet needs saving. There are millions of tons of human-made garbage floating in the sea, forests being burned and otherwise destroyed, and gases rising into the atmosphere multiplying the negative natural disaster effects. It's not exactly a pretty picture. There is a lot of work to do if we want to minimize the damaging effects of climate change. It can seem overwhelming, but the scale of the task doesn't have to discourage you. The fact is, we need all hands on deck to make a difference. The ship will go where it needs to go if we all do our part. Darin Olien has dedicated most of what he does in life to tackling this problem. He's a nutritional guru, and an environmental activist, but you probably know him best from co-hosting Down to Earth with Zac Efron. He shared his experiences with us about being a Netflix star, and more importantly, what we can do about climate change. How to Talk About Climate Change As we are learning from the current election and shows like The Social Dilemma , we tend to hear from and talk to similarly-minded people a majority of the time. Your social media circles and likely even a lot of the people you see in person, have similar ideas to you. What does this mean? A few things to remember: First, if you speak up often, you are probably mostly speaking to the choir. We know you care about climate change, and so do we. So what? What are we going to do about it? Second, because you are mostly speaking to the choir, you don't feel the pressure from different opinions and so your voice becomes more aggressive and there is less room for those with different priorities or beliefs to participate. Darin came across these same feelings while filming Down to Earth . He knows that if he were in charge of making the film, it would have been less conservative. Fewer people would have watched, and those that did would have been "in their pod" already. Instead, the people that watched the show didn't expect to learn about the environment or their health because they weren't being talked to, they were just listening in on the conversations. Consider these things as you talk more about climate change. First of all, expand your circle. We can't keep talking to the same group of people if everyone is going to get on board. Be willing to hear different thoughts and understand some people have varying priorities. Second, be kind and play the long game. Keep friendships and be the person that your friends and family know they can go to if they want to learn more. Our actions don't change overnight. Sometimes just knowing who they can ask climate change questions about when they start thinking about it more is the best thing you can do. How We Can Make a Change Now Opening the gates of communication is a great way to start, but posting that you care about the planet on Instagram isn't going to be what saves it. We need big change. Really big. To be perfectly transparent, bigger than what we can do on an individual level. Making small changes in our lives is a good thing! Being aware of our consumption is important, but to make a difference we need the big players to change. Corporations have to fundamentally change. No amount of recycling is going to change the trajectory we are on. In fact, Darin told us that less than 10 percent of what we think is going to be recycled actually does. Most of it goes in the ground or a dump somewhere. Even then, consumer products aren't the biggest contributors to global warming. So how can we change the system? There are two ways to get to the corporations. One is from policy. We need to use our vote to get the right people in office and the right policies passed. And two, we need to vote with our feet and wallets. Simply put, companies won't make things that we don't buy. There is hope. More and more countries, companies, and individuals are changing their ways. Many experts estimate that it is too late to avoid damage from climate change, but all that means is that the sooner we work to change, the less damage there will be. It's important to not give up hope and to act as soon as possible. Keep learning and keep acting on what you learn. Resources: Darin's Website Down to Earth Documentary Footprint Shakeology Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Team Onyx Adventure Racing for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! As being a part of the World's Toughest Race, Team Onyx was the first all-Black team in the expedition racing, representing the best qualities and strength that come from diversity. As you may remember Coree Woltering is on this team and they could use as much support as they can as they are trying to get into the World's Toughest Race: Patagonia. Visit here to show your support by buying their apparel, learning more about the team, and what events they have coming up. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Darin, I look forward to hearing your thoughts on the show.

Oct 26, 2020

Tashi and Nungshi Malik are changing the world by inspiring young girls and women all around the world. Having received the highest award for women in India, the Nari Shakti Puraskar, in 2020, they are on a mission to show Indian women and girls that they can do anything they dream of. It was a pure joy to talk to Nungshi and Tashi on the podcast for the latest World's Toughest Race episode. They both have a fun approach to life, and they are not afraid to amke fun of themselves or joke about their family relationship. If you have siblings, you will recognize many of the struggles from this episode! We discuss why young girls in India are told to find a nice, cushy job, to get married and gave kids. But Tashi and Nungshi want to show that there is more to life than that, that they can maximize our time on this earth, and do it together. We talk about the importance of family being supportive, and how fathers in particular can help girls to dream big and see they can do anything boys can. Nungshi and Tashi talk about their experience on the Worlds Toughest Race, not as one of the elite teams trying to win, but just to show that "ordinary" people can complete things like this too. This episode is motivating and courageous, and will make you reconsider the way you see the world. Resources: Nungshi and Tashi's Facebook Nungshi and Tashi's Instagram Nungsho and Tashi's Twitter Thank you to my wonderful sponsor Athletic Greens and True Laundry for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! The black owned business hightlight for this week is True Laundry founded by Ali B Muhammad, Malik Saleem, and Abdur-Rahim Shaheed in 2012 where they believe that Quality Exceeds Value. A company is only as good as the promises it keeps. They promise the quality of our products will always exceed the value. True Products, is a startup manufacturing and Distribution Company that specializes in household cleaning supplies. True Products has over 25 distributors and currently does business in over 18 states throughout the country. True Products has positioned itself as an international, premier provider of household cleaning products, utilizing a unique approach to providing affordable, quality products and excellent customer services for Consumers, retail outlets and government agencies. True products is an American based, Veteran-owned corporation headquartered in Atlanta, Georgia. Check them out here to help support their mission. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Tashi and Nungshi, I look forward to hearing your thoughts on the show.

Oct 23, 2020

The modern woman is often faced with more than ever before. She is expected to take care of all the "traditional" motherly demands that come with raising children and maintaining a home, but she is also often expected to have a career, be involved in the community, and overall be perfect. Dr. Libby Weaver is helping to change the feeling of non-stop demands on our lives. Her book entitled "Rushing Woman's Syndrome" directly addresses the feelings that many busy women are going through. She helps women to find a more balanced approach, showing that calming down and controlling the amounts of anxiety or pressure we place on ourselves will allow us to do the things we need to, and do them better. You Choose How to Respond One of the first thing to realize as a "Rushing Woman" is that you have a choice. You are in control of your actions and how you choose to respond to situations. With practice, you can even have a major influence on how you feel. Dr. Libby references Victor Frankl, a holocaust survivor and neurologist, who explains that everyone can choose their attitude in "any given set of circumstances." When someone asks a favor of you, or your toddler throws his plate against the wall, or your boss yells at you for someone else's mistakes, you have a split second when you have a choice of how to respond. One way to respond in a way you won't regret is to expand that split second. Pause and give yourself time to think about how you would like to react before you do or say anything. This will help you to feel more in control of the situation and therefore act like you do. "I Don't Have Time for That" Have you ever read an article that describes the perfect morning routine? Or maybe your favorite magazine tells you to meditate 20 minutes a day, cook all your meals at home, exercise 47 times a week, and walk everywhere you go because driving your car is ruining the environment. Let's be real, you don't have time for everything, and neither does anyone. However, when it comes to your wellbeing, there are some things that are worth "having time for." The fact of the matter is that while you don't have time for everything you do have time for any one thing. It's often said that it's not that you don't have time for it, it's that it's not a priority in your life. This can be hard to believe, but it's rather simple to understand. Just think of the last time you had an emergency. Maybe you had to take your child to the ER to get stiches, or your car broke down, or your basement got flooded. That day, you made time for everything else, and took take of the emergency. When we are forced to prioritize something, we can realize what the crucial activities are. So, pick a few things that are absolutely crucial to your health in your mind, and treat doing them like it's an emergency. Getting eight hours of sleep is not impossible. But maybe working out for an hour, cleaning the house, working, playing with your kids, making dinner, going to a town meeting, AND sleeping eight hours is. Here are three ways you can find the time to do your emergency to-do items: 1) Start saying no. There are some things you can probably simply cut out. Maybe it's the town meeting or an extra project at work or helping your friend move. It's not easy to say no, but it's an option, and a great way to feel in control. 2) Ask for help! Maybe you aren't the person that likes to say no, so instead, ask for help yourself. Your spouse, a friend, a colleague, even your child can help free up some of your time. 3) Use your resources. You can be creative here, but if you know that getting sleep, or making time to cook at home really boosts your productivity elsewhere, don't be afraid to spend some money to help get some things done. Hire a sitter for an hour just to take a nap, or pay someone to walk your dog or clean your house. If this is an option for you, it may be the best option. Dr. Libby has so much more to add to getting out of the rushing woman rut. Tune in to this podcast and consider picking up her book (linked below). Remember, you are in control of your life. Make it a beautiful one. Resources: Dr. Libby's Website Dr. Libby on Instagram Dr. Libby on Facebook (Book) Rushing Woman's Syndrome: The Impact of a Never-Ending To-Do List and How to Stay Healthy in Today's Busy World (Book)Man's Search for Meaning Thank you to my wonderful sponsor Tracksmith, Momentous, Inside Tracker, and Tawa Threads for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Collagen, vitamin C is a necessary co-factor in collagen synthesis, and the consumption of vitamin C alongside collagen peptides has been shown to increase the effectiveness of collagen supplements. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to play. Most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. Go here and use code TINA for 25% off. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Inside Tracker can come in for you. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Inside Tracker to help me decipher the science behind it all. Click here to get 10% off your order by using code TINAMUIR. Tawa Threads reflect the natural beauty, contours and silhouettes of the lands we love to wander. Tawa Threads' styles and bold, exploratory colors seek to elevate underrepresented communities by giving proceeds back to organizations who implement inclusive outdoors experiences.Designs include an assortment of apparel and home decor that are uniquely hand printed providing each print with its own unique character. Feel free to use discount code RUNWITHTAWA10 at checkout when purchasing your product. Click here to learn more! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Libby, I look forward to hearing your thoughts on the show.

Oct 19, 2020

Coree Woltering is an openly gay, black man who is unapologetically real and fights for what matters to him. He wears bright, dazzling speedos to compete in, and is one of the best ultra-endurance runners in the country, yet what he wants to raise awareness for the most is something you might not expect; midwest (American) athletes being overlooked by brands when they are equally capable of representing a brand well. Coree himself has become evidence of this, signing to The North Face earlier this year. In this episode, we talk about Coree's entrance into the running world, beginning early, but not really knowing where his strengths were until he tried his first marathon in his late teens. Coree did not think about the lack of black role models in the running or triathlon world he grew up in, looking up to people like Chrissie Wellington for a source of inspiration. We talk about our society's need to put people into boxes, which encourages marginalized groups to form. Just like we say being a runner is only part of who we are, being black is only part of Coree, as is being gay or being from the midwest. We go on to discuss his experience in the World's Toughest Race: Eco Challenge Fiji, and whether there was added pressure being the first all African American team with Team Oynx, and things beyond their control going wrong, and forcing their race to face a heartbreaking decision. This episode is packed with inspiration, and Coree's perspective in life is one we can learn a lot from. Resources: Coree's Instagram Coree's Twitter Coree's Website Thank you to my wonderful sponsor Generation UCAN, Athletic Greens, and Fenn Coffee for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! This week's black owned business, Fenn Coffee sought to deliver on a need affecting many triathletes' needs. Using high-quality coffee with low acidity to minimize effects. Anyone climbing their own personal mountain knows that, when hitting plateaus, pushing to the next level requires more. Innovation. Improvement. Something better. That is precisely where Fenn Coffee began. They stand for something even more by fair-trade Coffee, organically grown beans, family and women-run farms, low and zero-emission roasting, and an employees-first mentality. Check them out here for more information about their coffee and the apparel they have. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Coree, I look forward to hearing your thoughts on the show.

Oct 16, 2020

How have the interactions with others influenced your life? This is an impossible question to answer. Even for someone that feels extremely introverted, anti-social, and loves the idea of off-the-grid, your life is shaped by the people that have been in it. This is not a bad thing really, it's just how our species functions. There are pros and cons that come with the natural tendencies of human nature and relationships. The great cities humans have built could not be done individually. Of course, the great destructions also come at the hand of collective effort. The goal then is to harness the good of community, and work to lessen the negatives. Today's episode circled around the various communities we are a part of. Our guest, Colleen Quigley, has been an influential presence on social media for the last several years, becoming more and more well known as an elite runner. She makes up one of the 11 Bowerman Babes and competed in the 2016 Olympic games. Early Competitions Colleen didn't dream of competing in the Olympics when she was younger. In fact, she didn't like competition very much in general. She loved dancing, but didn't like the dance competitions. Colleen is definitely a competitor today, but she feeds off the enjoyment of the event, not necessarily off the competition itself. For younger athletes, or for those new to a competitive sport like running, there appears to be a lot of pressure. Outside influence can make anyone feel nervous about public performances, and when you are new to something, every event carries more weight. You simply don't have enough experiences under your belt to feel relaxed about the current one. While it's okay to be serious about what you are training for, don't let the seriousness of it dominate your feelings. Colleen suggests trying to focus on play and enjoyment. Running is a lot of things: serious, tiring, therapeutic, fun, exhilarating, etc. You get to choose which parts of it to focus on. Remember that one bad day doesn't define who you are, but neither does one good day. Collect as many positive thought moments as you can to shape what running is to you. Finding Motivation Competing on a world stage has given Colleen many opportunities to develop and find the motivation that has pushed her to the top. Running with the other Bowerman Babes and a solid group of collegiate athletes has definitely played a big part. She says that when she is able to run with a group of people, bad days aren't as bad because she can find someone to keep her motivated. When we surround ourselves with others that have similar objectives, we move each other along. Finding someone or a group of people that motivate and inspire you, but don't unnecessarily pressure you is worth it. If you haven't found that group yet, keep looking, they are out there. Colleen also finds motivation in pondering on the great opportunities she has. We get to run; we don't have to . Going through injuries is something that has cemented that idea for Colleen. When you don't get to run, you'd do anything to run, even in the worst weather. However, it can be difficult to remember that we get to run. Somedays you simply just want to lie in bed and forget about it. A good way to remind yourself of your opportunities is to journal. Rereading your journal during unmotivating times is a great way to see how far you've come and remember why you want to get out of bed! Be an Active Contributor It is becoming increasingly easier to be a passive consumer of social media. The apps and websites we use are strategically made to keep us there scrolling, clicking and watching. Don't feel awful about your struggle to limit your time—it's not easy for anyone. However, make sure you are using the tools that exist to limit your passive consumption. Using time tracking apps, having others keep you honest about your time spent online, or making sure to comment and post as much as you scroll will help make the social media experience more positive. Take advantage of the great people around you, and build up those you can. We are very lucky to have such a supporting group of humans to create great things. Let's do it the right way! Resources: Colleen on Instagram Colleen on Twitter The Social Dilemma Protect Our Winters Brene Brown on Instagram Clare Gallagher First Interview RFR Clare Gallagher Second Interview RFR Thank you to my wonderful sponsor Tracksmith, Momentous, and Run Mitts for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Collagen, vitamin C is a necessary co-factor in collagen synthesis, and the consumption of vitamin C alongside collagen peptides has been shown to increase the effectiveness of collagen supplements. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to play. Most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. Go here and use code TINA for 25% off. The black owned business for this week features Susan Clayton of White Paws Run Mitts., They carry primarily the running hand mitts as well as face masks for runners. Which has been rated one of the best face masks for runners. There are 9 colors available for the face masks, and are comfortable, water resistant, have reflective strips, and made right in Baltimore. So go and check out their website here to learn more about this great product. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Colleen, I look forward to hearing your thoughts on the show.

Oct 12, 2020

James Lawrence, AKA The Iron Cowboy, does not shy away from a challenge. Running 50 ironmans (140.6 miles) in 50 days in 50 different states (yep, you read that correctly), is not exactly for the faint of heart. I know what you are thinking (I was thinking the same thing), He must be incredibly talented, resilient, strong. But actually, James genuinely believes he is genetically average. He just believes in taking on challenges that find your limit, and he has an iron grit that allows him to just keep on going. We talk about James' experience completing this unbelievable event and discuss the self-doubt that can creep in when people are judging and attacking you that can threaten to rip us apart from the inside out. James then goes on to share about his experience in The World's Toughest Race: Eco Challenge Fiji with his team, Iron Cowboy. Covering 416 miles of oceans, jungles, rivers, mountains, and more, all in 10 days. Which one was truly tougher? How did he handle the experience when he went from three events he knew well (running, biking, swimming), to most totally unknown activities he had never tried before? If you have ever wondered how you would get on in the Worlds Toughest Race, this will show you, and make you reconsider what you thought were your ultimate limits. If you need a dose of inspiration during a time there is a lot pulling us down, this is for you. Resources James Lawrence's Twitter James Lawrence's Website Thank you to my wonderful sponsor Generation UCAN and Run Smart Podcast for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. Brodie Sharpe is on a mission to bring clarity and control over running injuries. When you do start listening to this podcast you will start to unravel those reasons behind those stubborn injuries. Join the movement by sharing the RIGHT information. This podcast is not just for those who are injured, it is a way to learn how to be a better and healthier runner. Subscribe to the Run Smarter Podcast to learn all sorts of tips to keep on being healthy. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to James, I look forward to hearing your thoughts on the show.

Oct 9, 2020

Today is about getting started. Action. It can be the most difficult, and yet the simplest part of any goal. Physically, it makes sense. If you think of a bowling ball, it has no problem smashing those pins down once you get it rolling. The most impressive event of a bowling ball's existence is actually not all that difficult. The more impressive part is probably the person that gets it started. Think about how this applies to other things we are impressed by. The finish of a race? An impressive concert? Maybe a progressive law being passed? For any of these things to happen, there had to be a beginning. Something that got the ball rolling. That beginning probably wouldn't have wowed you, but it might have made all the difference. Our guest today is Latoya Shauntay Snell. She's a mother, a runner, a chef, a cyclist, a writer, and more. She's a strong voice for the black community and for body politics. Like you, she had a time when she got started. All the things she's done had their first step. She shared with us what that's been like and her journey so far. What is Toxic Positivity? When we share what we are doing, especially as we are just getting started, it's very easy to want to come across as all sunshine and daises. You don't want anyone to see your bad side, your unfinished product, your struggles. But can avoiding the hardships end up being a bad thing? Yes! If we only share the good, we aren't giving the whole picture. This can hurt us and the people we are sharing with. Allowing ourselves to be human, to be real, is so important to our mental wellbeing. It also helps us connect more with our audiences or friends and family. This doesn't mean you have to share everything, nor does it mean you can't be a positive person and work to put a positive spin on things. It just means to not keep it all in, to not hide it all. Share how you are feeling and you'll be surprised when people reach out and tell you they've had the same feelings too. You're Not a Late Bloomer Whether you just graduated college or just retired, it's not too late to get started. Latoya sees and associates with a lot of athletes that are running, lifting, or otherwise getting active for the first time, or at least the first time in a long time. It's becoming more and more popular to start training with purpose without necessarily making it a career or working to be an elite athlete. And it's happening at all ages. There can be unnecessary pressure to plan out your life at a young age. A career, a degree, a hobby. It can feel like you will miss your opportunity if you don't start yesterday, but we are seeing competitive weight lifters in their 60s and 70s who didn't start till they were over 50, and ultrarunners that run 50 or 100 miles in similar age ranges. The point is, it's not too late. Why can't you be the next outlier? It has to be someone, and the more outliers the better because it starts becoming normal. Don't let anything about you deter you from starting today. Your race, your gender, your age, whatever it is, you're not a late bloomer and you can get started. Give Yourself Grace Black lives matter. I will continue to say it on this platform, and I will continue to try to do my part. I hope that you will take the challenge to get started. Be an ally, and know that mistakes will come. They do with anything we try to do, that's just how it is. You'll probably say something wrong, at the wrong time, or to the wrong person, but you're trying. Give yourself grace as you get started. Latoya would be proud of you. Know that most people understand that you are making an effort, and that's what matters. So, whatever it is you have been putting off, accept that the getting started can be the hardest, and that the momentum will carry you through the challenges. You can do it! Resources: Latoya on Instagram Latoya on Twitter Latoya's Website Black Girls Run Click HERE to learn about more about the National Sexual Assault Telephone Hotline. Call 800.656.HOPE (4673) to be connected with a trained staff member from a sexual assault service provider in your area. Thank you to my wonderful sponsor Generation UCAN, Tracksmith, and Solar Sister for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. This organization I discovered on my own, and I have donated to because I am very passionate about their cause. Solar Sister trains and supports women to deliver clean energy directly to homes in rural African communities. They provide essential services and training that enable women entrepreneurs to build sustainable businesses in their own communities. You can join in their women led movement of making the world a better place and to power the future. Go here to go find out more. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Latoya, I look forward to hearing your thoughts on the show.

Oct 5, 2020

Imagine covering 671km (416 miles) in just over 5 days by trekking, biking, rafting, climbing, paddle boarding, swimming, rappelling, and crossing oceans by boat. Exhausted already? Me too. But that is what Team New Zeland did to win the World's Toughest Race: Eco Challenge Fiji. Today, we are kicking off this series with one half of Team New Zeland, Nathan Fa'avae, and Sophie Hart. Not only are these two adventure racers tough as nails, but they have been on the top of their game for a long time, all the pressure was on their team to win. It was theirs to lose. We talk about their Eco Challenge Fiji experience, but then so much more. We cover the mom guilt Sophie experienced when she went from going out training whenever she liked, to suddenly needing to be there all the time for her two children. We talked about Nathan's leadership skills, and why every member of any team is important, you never know who could be lifting another team member up when they need it most. If you enjoy being a part of a team, you love to learn from inspiring people, or you are just interested in hearing from genuine, kind people. This episode will speak to you. There is a reason Bear Grylls called Nathan the Michael Jordan of adventure racing, and you will see why after hearing these two world champions. The World's Toughest Race was an annual event every year from 1995 to 2002, but then stopped (although none of the guests I interviewed are quite sure why). The 2019 Eco Challenge Fiji was the first one in 17 years. The amazon prime series, hosted by Bear Grylls is full of inspiration, heart, and toughness, and it has been a massive hit for good reason. Thank you to my wonderful sponsor Generation UCAN and &Mother for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Now this week I am featuring a business that is close to my heart. Founded by Alysia Montano along with Molly Dickens who created this foundation building on the movement #DreamMaternity, bringing attention to the lack of sponsorships to female athletes who chose to become mothers during their athletic careers. This is a non profit to help transition the movement to impact. You can donate to this great movement and to help them break barriers, you can also purchase some of the items on their website to show your support. Check it out here for more info. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Nathan and Sophie, I look forward to hearing your thoughts on the show.

Oct 2, 2020

Some issues pervade all businesses, industries, and individuals. In 2020 alone we have seen a handful of them. The far-reaching effects of Covid-19 has changed everyday life for every individual around the world. Social injustices have affected millions of people directly or indirectly in the United States and elsewhere. Addressing these issues isn't easy, but to initiate change and progress it's important to do so. As a running community we care about this planet deeply. Collectively we get to see as much of this planet as any group. Running down alleys in the city, around parks, in local gyms, along beaches, and up mountains, our feet take us just about everywhere. We want to keep the world clean so we can breathe the air, enjoy the view, and share it with future generations. Today's guest gave us more insight into climate control, an issue we have discussed before. Dr. Margaret Klein Salamon shared with us new perspectives on what it means to battle global warming and why it is so crucial to start now. This is a bipartisan issue that we should all be able to get behind because the planet is important to all of us, runners especially. The Biggest Threats of Rising Temperatures Dr. Klein Salamon explains two major reasons for concern that climate control is currently presenting. First is what is called feedback loops. A feedback loop in this sense is essentially a reaction from rising temperature that in turn creates more rising temperatures. Think fires. Increased temperatures mean more fires and more intense fires. These fires then add to carbon emissions that raise temperatures further. It's a snowball effect, but in a much more damaging way. The second and larger issue is the threat on food production which Margaret says is a pending "collapse of civilization." With rising temperatures there is likelihood for droughts across various countries around the world. Immediately this results in food shortages and mass exodus. We have already seen what can happen when millions of citizens try to leave their country in a short amount of time and the burden it places on individuals and countries. Many Syrian refugees are experiencing this first hand. What Needs to Happen? By now you have heard all about our "carbon footprint." The amount of greenhouse gas emissions that we are responsible for does make a difference. However, Margaret argues that the small things we are trying to do, might not make that big of a difference, even collectively. Refusing plastic straws, eating less meat, and riding our bikes instead of driving our cars are all positive things, but frankly, they hardly make a dent in the problem. Large scale, political, and industrial change is what needs to happen if we are to stabilize what is world temperatures. Margaret says that the entire system really needs to change if we are to have a chance. This means that people in charge have to make some big decisions. Our best use of time might be spent trying to influence who is making those decisions and how they are making them. What Can We Do? It can be extremely hard to deal with this kind of information. Anger, sadness, shame, and frustration may all come out at once. Dr. Klein Salamon encourages you to not let your emotions go to waste. Take that energy and try to make some progress. In her new book, Margaret explains that allowing ourselves to feel these emotions will help us battle what is ahead. It's okay to feel these things, in fact it's what might make the difference in how we act. This really is a simple, though critical, issue. Temperatures rising will cause problems, potentially civilization collapsing ones. If we have a way to stop that from happening, we ought to. That's the simplicity of the decision. Implementing it may be the hardest thing humanity has done, but it will be the most important as well. Resources: Margaret on Rich Roll's Podcast What Lies Beneath The Climate Mobilization Margaret's Book Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Under Belly for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! The black owned business for this week is all about The Under Belly, owned by Jessamyn Stanley. A yoga studio you can access right from your phone, where she is your guide to cultivating mindfulness in your everyday life through yoga. I just love what she is doing for the world in bringing more peace into our lives. Check her out here and show some support. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Margaret, I look forward to hearing your thoughts on the show.

Sep 25, 2020

Running is a challenge. It's physically painful and mentally exhausting. It seems like such a natural way to move our bodies, but at the same time it can feel so absurd when there's no need for us to travel in that way anymore. Like most of us, you've been in the middle of a training session or race and thought "Why am I doing this?" And when we aren't telling ourselves how hard running is, our friends and family are sure to do it for us. "You're crazy." "Why don't you just go to the gym?" "Isn't running bad for you?" Now that we all agree how difficult running can be, let's add a few things on top of all that. Suppose you have five children, all demanding your attention and draining your energy resources throughout the day before you get in a workout. Now add working fulltime on top of that. How about running in 85 °F weather? Let's say you do this with a long skirt, long sleeve shirt, and a headwrap. And by the way, you're running fast enough to qualify for an Olympic marathon spot. This is exactly what running is like for Beatie Deutsch. Beatie grew up in New Jersey in an Orthodox Jewish family. Shortly after high school she went to study in Jerusalem. She fell in love with the city and never looked back. Now she lives there with her husband and five children, managing everyday motherhood with working toward her Olympic dream. Beatie left us with some wonderful advice on motherhood, training, and her secret to her success. Read on! Motherhood Advice Beatie considers herself a new runner, with only four years under her belt and already competing on a global level. She really started to take off in the middle of raising her family, and at one point had four children in six years. Like so many of us, being a mother comes first. And although running is now her job, that wasn't always the case. Balancing work with motherhood and selfcare took everything she had. There are two pieces of advice Beatie gives to those with kids. "Your kids read off your energy," says Beatie. She reminds us that kids are resilient, that we don't need to worry quite as much as we do, and that if you are calm and relaxed, then your kids won't be as likely to be anxious or stressed either. Secondly, Beatie says that our kids only have one mom. "Those years go by so quickly, and you don't get them back," she says. Whatever stage of child raising you might be in, it's a great reminder. Take time to watch your children play or fall asleep and take a mental picture. Those moments are precious and rare. Feeling Comfortable as a Woman So much of feeling empowered as a woman today has to do with how we look and what we wear. That isn't a bad thing! "There's not just one way for a woman to feel comfortable," says Beatie, "Beauty is in diversity." Sometimes it may feel that showing off your body and getting rid of your insecurities about how you look in a bikini or a sports bra is the only way to feel empowered. If that is what makes you feel like a strong woman, then you go for it! This is a simple reminder that empowerment comes from within, with making decisions that you feel confident in no matter who is looking. If that means wearing a tank top, leggings, a hijab, a skirt, a sports bra, or any other thing, then that is beautiful. There isn't one way to feel beautiful, comfortable, or empowered. You're Capable of More Than You Know Beatie's faith has given her a lot of strength in her running. Your ability to get better day after day is much more mental than physical, and working on your self-beliefs can help you get further than you ever thought possible. "Don't doubt yourself," says Beatie, "The power of your mind is really incredible." Beatie's last advice is to keep taking baby steps, and she means baby steps. When running 200 splits, she'll often only see 0.2 second improvements week to week, but they are still improvements. Remember, running is a challenge, and each baby step forward should be celebrated. Keep moving forward and find joy in running. Resources: Beatie on Facebook Beatie on Instagram Beatie's Website Beatie on "Run Farther and Faster" Beatie on "Ali on the Run" Beit Daniella Nancy Clark Interview Renee McGregor Interview Jennifer Gaudiani Interview Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and City Fit Girls for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! You already know one of the founders of City Fit Girls, Takia McClendon, who founded this business with Kiera Smalls. They built this group to make people feel welcome, inclusive and to feel like they all belong no matter what your fitness level is. They provide a strength club online, that has simple, efficient and effective workouts for just $10 a month and you can cancel at any time. They have online coaching who can tackle your specific fitness goals with you. So feel free to visit here to learn more about their mission and get fit with them! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Beatie, I look forward to hearing your thoughts on the show.

Sep 18, 2020

The global pandemic has a lot of us out running. New runners and those re-familiarizing themselves with running are joining the throng of runners. It is fantastic to see. It's one of the few exercises where no gym is required and social distancing is easy to maintain. Whether you've gotten back into running over the past few months or just started running this week, it's a good time to remind yourself of the basics and develop a plan that will help you enjoy the sport for years to come. At the core of Jason Fitzgerald's goal is to help runners run more, better, and longer. He has worked to find the answers that we all need to know if we want to run our best for a long time. Shortcuts and quick fixes don't produce sustained progress and often result in injury and burnout. Jason has created "Strength Running" which is a curriculum all about strength running for runners. On his website and podcast, he shares the benefits of strength training and which types of exercises help runners increase their distance and speed and prevent injury. Jason answered your questions about how to build a strength training center in your home, theories about running that have changed over the years, and how to get started in running. Read along! The New Runner If 2020 has you running like you never have before, we totally get it. How else can you escape what has turned out to be a wild year? Welcome to the club! Running is a great way to calm your mind, explore your city, get some fresh air, and stay healthy. When you are first getting into running (or getting back into it) make sure to treat yourself with kindness. Don't set too high of expectations, and allow yourself to get over the hump. "Stick with it. Be consistent. And be gradual with your increases in mileage and intensity," says Jason. "Do some strength training so you can stay healthy and strengthen your muscles, so you can reduce the likelihood of injury." Jason also mentions that your body needs a few weeks to get used to running. You'll likely be tired and sore as you get used to being on your feet for so long and moving your body in that way. After 2-4 weeks, you'll get over that initial hump. Why Do Runners Need to Strength Train? It may seem that all of the strength required to run can come from running itself. While your legs, core, and upper body will all go through changes as you begin running, there are some parts of your body that need to be strengthened to support this activity. One of the most crucial preventative measures for runners is to develop the muscles that allow you to have good form while running. Injuries often come at times of fatigue because your posture and form become compromised. When you put too much pressure on different parts of your body, like your knees, then your likelihood of injury increases significantly. Your core and hips are two areas that often need more attention in order to give you that stable foundation, but don't be over concerned about getting into the gym for hours every week. Building a lot of muscle isn't the goal in strength running. Strength training as a runner usually means doing a few exercises for 10-20 minutes after most runs. Jason's Three Strength Training Motivations As a runner, you definitely didn't sign up to lift a bunch of weights, and it might be something you want to avoid at all costs. However, it doesn't take much to make sure you are allowing yourself to run your best. If you are finding it hard to spare some time to do strength training on top of your runs, Jason suggests decreasing your mileage to make time for it. A few extra miles per week might not make a big difference, but a strong runner's body will. Here are three more motivations for you if strength training sounds like the pits. 1) You will feel empowered. As you build strength, pay attention to how you feel. When you build your strength, you will feel more confident and that will translate into the other work you do. 2) You will be a better runner. It's as simple as that. You will be able to run longer, faster, and for more of your life. Like Jason mentioned, he would rather you skip some of your running than skip a short strength training session. 3) You will look better naked. Enough said. More tone and more muscle will have you standing in front of the mirror a bit longer than you usually do. Keep up the good work! Let's all keep running and make sure to do those exercises that will give us the best running life. Check out Jason's website to learn more! Resources: Jason on Instagram Strength Running Website Strength Running Podcast Jason's First Interview on RFR Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and RunGrl for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! A digital and event platform for black women who use running as a means to impact the world for our community. Sharing and celebrating the diversity of what it is to be a long distance runner. Founded by friends based out of Washington DC, who wanted to expand on the picture of what a long distance runner looks like, by telling stories of long distance black women runners. They offer MANY resources, nutrition tips, product reviews, training, wellness and self care. Check them out more here! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jason, I look forward to hearing your thoughts on the show.

Sep 11, 2020

When have you felt that you needed permission to do something? The obvious may come to mind first, asking for a day off of work or an extension to pay a bill. These are life events that certainly require some communication if you want to avoid unfavorable consequences. However, there are lots of things we avoid doing in life because we feel we need some type of permission. Often the only permission we need is from ourselves, and giving it would make life so much better. Today's podcast is about equality and empowerment. Empowerment comes as we give ourselves permission to do things that make life better. This could mean going after your dreams, but it can also mean simple things, like showing someone you care about them. You can look at it as giving yourself permission, or as something that doesn't require permission. Takia McClendon has been empowering women for years. She has found that if you feel empowered yourself, you are much more able to empower those around you. From being a strong voice in the black community to helping all types of individuals find a love for running and wellbeing, she knows what it means to empower. Lean in to Your Feelings In 2013 Takia and her friend Kiera started City Fit Girls. Like many, they had decided they wanted to have healthier lifestyles and used one another as responsibility buddies. During their journey, they found that many people didn't have access to a healthy lifestyle because there weren't groups that were inclusive. Sure, they may say that all are welcome, but if everyone is white, skinny, and runs a seven-minute mile, how inclusive does it feel? If you are looking to find a group of people to run with or increase your overall well-being, don't be afraid to try multiple groups. It's okay to feel scared, and it's even okay to get there and not feel welcome. The fear you have is valid. This is exactly what happened to Takia when she joined her first running club. So, when they started City Fit Girls, they had a "No Runner Left Behind" policy, and they meant it. You should feel validated in your feelings, but don't let them stop you from doing what you want. Embrace the fear or worry or pain, but don't think that it can't be resolved. There are more and more extremely inclusive groups available to join, and if the first one you attend isn't what you wanted it to be, then you don't need to stay. The Race Conversation We cannot talk about empowerment and inclusivity without talking about race. This is a subject that is important to the Running for Real community and it's a conversation that will stay. What we are learning about today and over these last several months has been enlightening, and for many, rather heavy. But this has been a reality for many in the community for their entire lives. This conversation may feel tiring, but it's important to think about why that is so, and how tired the black community feels. It's not a moment, it's an entire lifespan. It's everyone's responsibility to help, and to those that aren't sure what they can do, Takia gave some great advice. "Just practice being better," says Takia. What we are looking to change can't happen overnight, so try to make changes that are sustainable. Make an intentional effort to be better, and don't feel like you need to reach out to everyone. Start small, encourage the people you know until your actions become habits. Then when the opportunities to help those that need it, you'll be ready to act. One of the best ways you can help contribute to the change that needs to happen is to not let unacceptable things slide by. If you are white, don't wait for a black person to tell an individual or a company what they are doing or saying is wrong. This is where your voice can be most important. Give support by not making the minority or the suppressed group do all the talking and fixing. Empower Just Because Helping others is a responsibility we have as human beings. We are better off as a whole when we look out for each other. The best thing you can do is help for the sake of helping, without any expectation of reward. The reward is that we get to help each other, it's a beautiful thing and something the running community does very well. I hope each of you can learn from Takia. Give yourself permission to help others and just practice being better. Resources: City Fit Girls Takia on Instagram Takia's article on Medium The New Jim Crow Just Mercy Thank you to my wonderful sponsor Tracksmith, Altra, and Harriets for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15 I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Harriett's Bookshop is a black owned business based in Philadelphia here in the US. I just love that it was named after the brave Harriet Tubman. This is a great source to learn more about being an anti-racist and to just broaden your mind. So let's show our support for them! Visit here to take a look at the wonderful selection or you can give a donation via Venmo here . To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Takia, I look forward to hearing your thoughts on the show.

Sep 4, 2020

As a woman of color, a runner, and a marketing guru, Alexandria Williams knows what it means to be overlooked by brands. She sees untapped value in audiences that companies have been missing, whether intentionally or otherwise. Now, the environment is catching up to these companies, and those that don't act will miss out. Running on Accident Like many black runners, Alex didn't grow up with the idea that she would like running long distances. When she was a senior in high school, she joined her godmother in running a 5k. It wasn't exactly a perfect race, (she got lost from her godmother during the race) but ended up at the finish line all the same where she found a celebration. The afterparty made her think that she wanted to do this type of event again, but it wasn't for many years until she would race once more. Alex ran that first 5k because of her godmother, who was also black. Her next long race wasn't until she met another black runner. In short, Alex has found a passion in running and in being a running influencer, but she never would have found this passion if it weren't for a couple of happenstance moments and people. She wants to change that. Today she is working to give black runners a voice and a spotlight to help more of them find running. Barriers as a Black Runner In addition to having very few public examples of long-distance runners, black runners also have obstacles that many white runners haven't dealt with or thought about. Firstly, Alex has to think about her safety continually. Before she even steps out the door, she is conscious of what she needs to do to prepare for a run. "Anytime I'm leaving [the house] I have to think of protection," says Alex as she describes picking out workout clothing that she knows others will recognize as running apparel. What you may not realize, is that part of her protection is trying to make people understand she is just out for a run. Most of her clothing says the word "Run" or "Running" on it. If she carries pepper spray, she buys it in colorful options so people don't mistake it as a gun. When she bends down to tie her shoe, she sometimes does so in the street just so she is far enough away from homes so she doesn't appear to be burglarizing. In fact, Alex says she has only felt completely safe in one run she has ever done. It was also a race, the Marine Corps marathon, where you have to enter through security in order to participate. For once, everyone knew that she was there to run, and that her running bib was actually hers. "It basically takes the military for me to feel safe while running," says Alex. These are not one-time thoughts for black runners. These aren't adaptations they have had to make since Ahmaud Arbery's death. This is simply the way of life. Of course, this is not all. Runners of color also experience a lack of support and understanding from companies and other runners. Something as simple as the differences in body type go unnoticed. From haircare, to body shape, to skincare, unique people need unique products. One size does not fit all. Adding the Human Aspect to Your Brand It's time to be more inclusive, to add diversity, and to reach audiences that are currently unseen. We need more runners of color on magazine covers, more brand ambassadors that look like the people they are trying to reach, and more ways to include everyone. "You can't promote something that is [supposed to be] healthy and omit the people that are trying to get to that size," says Alex. Including clothing that fits everyone and sponsoring people that can relate to more of your audience is a great way to add to a brand's strategy. We have a lot of work to do, but it's always done step by step. Whether you are in a position of influence or a private individual, a CEO or a stay-at-home parent, black or white, you can make a difference. The power is yours and we all need all the help we can get. Resources: Alex on Instagram Alex on Twitter Alex's Website Black Girls Run Instagram National Black Marathoners Association Run Influencers Thank you to my wonderful sponsor Tracksmith, Generation UCAN, and Be You 4 Life for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Be You 4 Life Apparel is not just a company but a brand that stands up for self awareness and confidence. The owner, Sandra has a podcast to speak on embracing who you are called BeingYou365. She stands up for her community to find the power and self awareness within yourself. So let's check out her business here and show her some support. And I have enjoyed listening to her podcast as well, so why not check it out? Go here to give it a listen. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alexandria, I look forward to hearing your thoughts on the show.

Aug 28, 2020

Have you given yourself time to truly reflect on the racism in this country? How about your own thought patterns that may not be completely positive? 2020 has turned into a year of reflection. With the additional time spent at home and alone, and the issues our world still faces, it would be a shame if we all didn't grow at least some during this time. Many are wanting this year to be behind us, but let's not forget about the progress that often comes during challenges. As runners, we know growth doesn't precede struggle, but this is true for our minds as well as our muscles. Aaron and Joshua Potts are the voices behind the "2 Black Runners" podcast. They share their love for running and their perspective as black runners in a running world that is often overflowing with white runners. It is easy to fall in love with these two as they speak freely and passionately about what they love. The Black Running Community One of the first questions that Joshua and Aaron answered was, "Why are there fewer black runners?" Compared to many other sports, there is a very low representation of black athletes in long-distance running. Joshua and Aaron noticed this as they increased their distance and speed as they competed during middle school and high school. As they thought about the question, Aaron and Joshua came up with several barriers and a few suggestions to attract more black athletes to long-distance running. One of the obvious issues with long-distance running is that it can be viewed as an elitist sport. For poor black Americans, running cannot be an attractive choice of sport because it doesn't provide a monetary solution to their problems. Unlike football, basketball, and other popular sports, running doesn't give multimillion-dollar contracts to its athletes. In that way, this type of running is a primarily white privilege. Aaron and Joshua also suggest that an increase in black coaches and black runner influencers could bolster black runners. Joshua, who is now a collegiate runner, says that running in college was the first time he had a seen a black running coach since he was coached by his dad. More black coaches during a child or teenager's life that are reaching out and letting them know about the sport could make a major difference. When Aaron and Joshua grew up, they were influenced by their father to run because he knew it was a way for them to get scholarships. Running was a means for them to better their lives. Running doesn't have to be an elitist or a sport only for white runners. In fact, it should be quite the opposite! How simple a sport it is, and yet we've allowed it to push away many potential runners. On a broader scale, we can work to get 5Ks in black communities and put black runners on the covers of magazines. On a more personal level we can work to understand the barriers, and be supportive and inclusive of individuals. Something as simple as understanding how running affects someone with dreads, cornrows, or a weave can be important. These types of hairstyles take time, money, and are easily disturbed by exercise. Be aware. Be understanding. What are Microaggressions? There is a lot of learning and unlearning to be done by society, and you can help by doing so yourself and speaking up when you hear something inappropriate. Something that you can work to avoid and correct are microaggressions. Microaggressions are small statements that you may not perceive as offensive, but come off as such. They turn individuals into exhibits, and it's something you should work to avoid. Examples of microaggressions include statements like, "You're not like our other black friends," "Can I touch your hair?" or "I'm so happy to have a black roommate." Simply, these statements are showing these people that you view them as objects or tokens, more than individuals. How Do I Talk to a Black Runner? Perhaps you want to be more inclusive towards black runners but are unsure how to go about it. According to Joshua and Aaron, it's pretty simple, "Don't be weird about it." You should talk to a black runner the same way you would talk to any runner. Talk to them because they are a runner, not because they are black. "Don't think that you have to make that person your friend," says Joshua, "Try to find something in common with them." In the end, be kind and work to unlearn some things, but don't be overly worried about saying things that are wrong. We all make mistakes. Trying to be better is the best way to be better. Resources: 2 Black Runners Podcast Running Report YouTube Running Report Instagram Just Mercy Film Marielle Hall Interview Thank you to my wonderful sponsor Tracksmith and Taylormade for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Go here to check out their 100 days of Summer email campaign where they talk about anything and everything running. If you are interested into looking at the Tracksmith Fellowship, where they want to highlight stories of the runners our there through their talents other than runner. Go here to see more information. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Taylormade Child and Family Services is the black owned business that is being highlighted in this episode. I wanted to highlight Erica Tucker in all of the great work that she is doing for her community including Child & Adult Counseling, Family Counseling, Coping & Adjustments, Anger Management, Behavioral Modification, Depression, Anxiety, ADHD, Phase of Life Changes, and Relationship Issues. There are even one on one sessions and group sessions, and so much more, thank you Erica for all you are doing for your community and for this crazy time right now. Go here to show her some support for being there for her community. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Aaron and Joshua, I look forward to hearing your thoughts on the show.

Aug 21, 2020

"I've been in love with America my whole life." These were the words of Knox Robinson as we took time to talk about running, America, and his insights into the movements happening around the nation. When you listen to Knox, you get lost in his words and realize that you probably don't spend enough time being alone with your own thoughts. This episode will have you contemplating and pondering – and probably looking at running in way you never have. Tune in. "Hide and Write and Study and Think" Knox has always been interested in written word and running, but it wasn't until later that he realized how closely related writing and running are. He says he was a writer and reader since childhood, "with the eyes of a runner." "Running is a metaphor for life," he says, and the way he treats running and writing, it's easy to see how that is true for him. Early on during the pandemic, Knox traveled to Mexico with his partner where he was able to view the unfolding of the events from a distance. One of his mantras, first written by Langston Hughes, influenced him to use this time to contemplate, to write, and to be "[out of] the crosshairs in the US during this time." His gut instinct was right as the pandemic turned out to be a catalyst for other events in the US that turned very political. To Achieve or To Be A lesson to be learned from Knox's experience, and one that is often applied to running, is the idea of mindfulness. It's also defined as being present or in the moment. As someone who loves image and text, and values deep thought, he has come to the crossroads of what social media does and is. There can be authenticity on social media, but at the same time, it is good to get away from it all from time to time. This reminds me of running by feel. It is okay to have numerical goals that we pursue, but running without the watch may be the ultimate goal. We all have 101 reasons why we run or why we started running, and that is perfectly good. However, if we want to run for life, we may have to alter or pivot our reasons we run from time to time. Maybe even, return to the reasons we began running. For Knox, a light bulb switched on when he had his son. Looking at his child and seeing his unwavering and relentless efforts to simply be was inspiring. "It shook me to my core," he says, "When did I have such a drive and will to bring all my faculties not just to achieve, but to be. Kids aren't achieving a goal when they are born, they are just expanding into life." Can using all of your efforts to simply be a runner be more rewarding than working to achieve a PR? It's probably a good question to ask ourselves. Twice as Good It would be a mistake not to discuss Knox's take on being black in America. Rightly so, Knox doesn't believe he needs to put all his efforts into being twice as good, like generations before him felt they had to be, just to prove who he or his race is. The best thing he believes he can do is to be true to the values he has. "Whether it's on a social media platform or a coaching opportunity, the important thing is to be honest and to be oneself. If I can just stand up and speak declaratively about how I perceive things, whether that is a way a workout should be run or the political conditions in America, then all my efforts might go to engineering that clarity." Knox leaves us with this beautiful takeaway about where and how we can exert ourselves. Whether it is in standing up for our values, working to be the best runner we can be, or learning from and sharing with others, working to become something (collectively and individually) rather than just achieving something should create the best outcomes. Resources: Knox on Instragram Knox on Rich Roll's Podcast BlackRosesNYC Instagram Articles: Going Long: An Interview with Knox Robinson New York Times: How I Fell in Love with Running Wired: Alberto Salazar, World Records, and Athletics' Greatest 'Hug' Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Heal House for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Episode 200 GIVEAWAY of $1200 worth of prizes $100 to Tracksmith A pair of shoes of your choice from Altra Unboxing experience from Athletic Greens Ultimate test from Inside Tracker Essential Nutrition bundle from Generation UCAN Available for TWO people in the US only go here to enter! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Knox, I look forward to hearing your thoughts on the show.

Aug 14, 2020

Sarah Crouch Takeover What if the one thing you loved to do was taken away from you due to an illness or disease? But, what if through hard work, dedication, and months and years of pain and suffering you were able to overcome the odds and do something that very few people have been able to accomplish? That is the story of Brandon "B-Hudge" Hudgins. Brandon is a professional runner, owner of a sub four-minute mile personal record, and author of the book, Victory Over Vasculitis. Brandon's journey from his inability to even run to his amazing accomplishment at the Sir Walter Miler in 2015 is not only incredible, but inspiring. What is Vasculitis? Vasculitis is a subset of autoimmune diseases in which the body's immune system attacks the blood vessels by mistake. In short, Vasculitis causes your body to attack itself. Brandon said his form caused inflammation in his tissue due to hyperactive B cells believing his own tissues were foreign, thus trying to kill them. Brandon began experiencing symptoms his junior year in college, which caused him to begin to fall ill. His physical health was suffering, and he began to fall behind in many cross country and speed workouts. When doctors were finally able to diagnose him with vasculitis in 2008, a quick Google search showed that up until the late 1980's the disease had a 90% death rate. However, due to advances in modern medicine, doctors have discovered ways to treat the disease by rebooting the immune system. Treatment, including oral chemotherapy and thousands of milligrams of prednisone, started soon thereafter. Despite these challenges, Brandon continued to run, comparing each step he took to the final 50 meters of an 800-meter race. The Road to Success is Always Uphill Each one of us will face hardships and trials in both our training and in our lives. We can choose to see these trials as a stumbling block, meant to make us fail, or view them as an opportunity meant to see how far we can push ourselves to achieve our aspirations. While the world seems to be full of suffering, it is also full of people overcoming it. The path to your success will typically never be easy. This path is made even more tumultuous when a possibly fatal disease is lurking in your body, which causes artery to inflame leading to a decrease in blood flow. As endurance athletes, blood and oxygen flow to your body is vital to your overall health and success as a runner. In 2015, seven years after Brandon's diagnosis and a year and a half removed from treatment, he was finally feeling like his training was "clicking." In June he ran a 3:42 1500 meter, resulting in a 2 second PR. He was not only beginning to hang with the elite runners in training, he was running with them. Brandon continued to push himself through the pain of his training and the effects of his disease with the end goal being, to run a sub four-minute mile. 2015 Sir Walter Miler On August 7, 2015, in Raleigh, North Carolina, 28-year-old Brandon Hudgins stepped on to the track, destined to do what many believed impossible up until 1954 when Roger Bannister became the first person to run a sub four-minute mile. Brandon knew he had put in the time, the speedwork, and the miles to accomplish this incredible feat. Now he just had to go out and do it! Brandon ran his first 400m at 59 seconds, followed by a 60 second 400, then another 60 second 400. As he looked at the clock coming into his last 400-meters he said he had a lot of run left in his legs and was "in the zone." Knowing this could be his opportunity to break four minutes he became antsy but stayed patient. As he came through the backstretch into the final 200-meters he could hear his coach yelling at him to let it loose. It was on this day that Brandon won his victory over vasculitis. He finished the mile in 3:59.67. He said it was like a weight had been lifted off his shoulders. His journey to this point in his career meant so much to him. He had gone through so much and in turn put a lot of training into this moment. Victory Over Vasculitis While vasculitis is a rare disease, resulting in fewer than 200,000 cases per year, Brandon made the decision to share his story and his journey in a book he authored titled: Victory Over Vasculitis. He is bringing awareness to the disease and inspiring other athletes to overcome the awful effects of this disease. He showed the world that it is not the disease that defines you, but how you handle it. Since contracting the disease and documenting his experience, Brandon has had the opportunity to speak with other young runners who are in the early stages of vasculitis and share positive messages of hope with them. Run your race and finish strong, regardless of resistance and adversity. If you have the right mindset and stop making excuses, refusing to take no for an answer, your ability to grow and succeed will flourish. Resources: Brandon Hudgins Website Vasculitis Foundation Brandon's Twitter Brandon's Instagram ( Book) Going the Distance: The Journey of a Vasculitis Patient on the Road to Olympic Glory Thank you to my wonderful sponsor Tracksmith and Altra for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get $15 off your first purchase of $75 or more, click here and enter code FORREAL15. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Brandon, I look forward to hearing your thoughts on the show.

Aug 7, 2020

The world we live in is a different place to the last podcast I recorded. Although COVID-19 was here when I finished up for maternity leave, times are certainly changing, and fast (although maybe not fast enough with some things). I wanted to record an update of how things have been going, something you requested upon my return, and then an update on what I have been learning and working on during this time. The first half of this podcast is solo, talking through the climate we are living in, and then I bring in Alison Desir for the second half of the episode. Although Alison was only on the show a few months ago, for episode 182, we wanted to go deeper into the systemic racism and racist policies that have been holding black people back. I know you want to make changes and do what you can to dismantle racism, but are really unsure how, especially in terms of the running world. Alison and I discuss ways we can all help change things, beyond protesting out in the streets. This episode is about as real as it comes, with both Alison and I recording with children on our laps, but as you know, for most of us, this time is just about doing the best we can with the situation we are in, and that's what we did. Tune in to this update episode, and then we will spend the coming four episodes exploring some of the ways being a black runner has meant a totally different experience to being a white runner. I have tried to explore how being a person of color affects us in the past, bringing on guests to talk about this like Alysia Montano, Nellie Acevedo, Rosalie Fish, and Alison's previous episode, but over the coming episodes we will be going deeper. From episode 201 onwards, I will be giving away a sponsor spot (for free) to a black owned business every week for the rest of the year. If you have a business you would like to see featured (or you own one yourself), email me tina@tinamuir.com Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Generation UCAN for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alison, I look forward to hearing your thoughts on the show.

Jul 31, 2020

Sarah Crouch Takeover Our lives are full of ups and downs. Each of us embark on our own journey that many other people may know nothing about. Kate Landau, one of the fastest master's marathon runners in the world, is one of those individuals who has fought her own physical and psychological battles involving eating disorders and a constant need to be the best, which had major implications on her social life and emotional health. Kate shares with us her journey and how she was able to overcome these issues and compete in the Olympic Trials at the age of 19 and also 43. Early Running Years Kate was destined to run. As a sixth grader she was running, winning races, and gaining the attention of running coaches, which lead to her being placed on a Junior Olympic Training plan. Kate went onto compete in the Junior Olympics and qualified for Nationals. As a seventh grader Kate began racing against high school age individuals and placed 2nd in the State Meet, losing only to a senior. Realizing her true potential as a runner, Kate began to watch girls older than her go through growth spurts and slow down, causing them to lose speed and races. Kate decided she wanted to stay small so she could continue to be fast. Terrified to lose the success she was having, Kate turned to an eating disorder in order to maintain her weight and continue to compete at a high level. Eating Disorder and Injuries Calorie counting became Kate's life. She began cutting out solid foods and drinking only juices. If she did eat, she ate small portions. Kate calculated that she could burn approximately 100 calories per mile she ran, so if she were going to run 8 miles, she would eat 800 calories. Weighing herself became an addiction and she did this daily. She lost friendships and chose not to establish relationships due anorexia and her decision to not eat. Kate said it was a lonely feeling, living in this existence and trying to hide her disorders from other people. While Kate was a competitive athlete, she was also a competitive student. She had to have straight A's and wanted to be her school's valedictorian. She was constantly under stress due to studying, training, and hiding her eating disorder. While Kate was seeing success in both academics and athletics, she prayed to have this disorder taken from her but she didn't know how to let it go. Due to a lack of nutrition and constant training, Kate's body began to break down on her. She suffered multiple injuries throughout her college running career, including up to 25 stress fractures and was told by doctors she had the bone density of a 65 year-old-woman. However, despite her injuries and eating disorders, which continued into her 30's, she still continued to compete at a high level and make it to Nationals each year at Georgetown. At the age of 19 Kate competed in the Olympic Trials and did an interview for the New York times regarding her eating disorder. She pretended like she was over it and denied having an eating disorder, noting that she had gained some weight. But, this was not the case. Kate's battle was far from over. Kate eventually stopped running due to the injuries her body was sustaining and took up cycling. She began cycling 3-5 hours a day. But, due to her eating disorder, she eventually was not able to cycle for even thirty minutes without getting and becoming completely fatigued. Depression had been an ongoing issue, coupled with a complete breakdown of her body, Kate decided it was time to admit she had a problem and seek out help. Overcoming Years of Adversity A Google search helped Kate learn more about eating disorders and locate a doctor that could help her. She also began meeting with a nutritionist who helped her establish healthy eating habits. These two things, combined with medication helped Kate begin to see the world in a new and brighter light. She adopted a dog, started socializing with people at dog parks, and several months later, much to her surprise, got pregnant. By the time Kate became pregnant her whole outlook on life had changed and she was in a better place, both physically and emotionally. Kate began running and pushing her daughter in a stroller during training runs. Eventually she ran a 5K Turkey Trot at a 6:08 pace, and then a half marathon. Running became about the joy and satisfaction of being out exercising as opposed to the constant need to win and compete. She eventually worked her way up to a marathon and placed second overall. She then ran Boston in 2:40, placing 2ndin the Master's division, a 2:35 at Eugene, and a 2:33 at Chicago. Kate then went on to run in Atlanta in the Olympic Trials, finishing 14thoverall with a time of 2:34:07, at the age of 43! Kate has stopped limiting what she easts and doesn't allow herself to go hungry. She has stopped constantly weighing herself and is enjoying her new found freedom. Through her struggles Kate has gained invaluable life experience, which has aided her in becoming the mother and runner she is today. The struggles that we face, both public and in secret, provide us with advantages and life experience that can help us push through the pain we experience in life, or the pain we experience at mile 20 of a marathon. It is important that we don't focus all of our energy on the future and that we choose to live in the present. Worry about the things that you have control over. Take those challenges that are thrown at you and push through them. What you do in middle school or high school does not create or influence who you are for the rest of your life. If you find yourself struggling with problems, don't be afraid to seek help, because when you get through them, and you will, you will come out a better and stronger person. Resources: *Note* If you or someone you know is struggling from an eating disorder, it is time to talk to someone about it, it can make all the difference in the world.. Contact the National Eating Disorder Hotline at (800) 931-2237 or visit the NEDA website. Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Kate, I look forward to hearing your thoughts on the show.

Jul 24, 2020

Sarah Crouch Takeover We all live in our own comfort zones or personal bubbles. Stepping out of our realm of comfort can be extremely hard and even scary and will come with unexpected challenges. Sometimes these challenges overcome us and seem to be too much, but when we rise above these challenges and get out of our comfort zones amazing things can happen. Kenyan born Aliphine Tuliamuk is one such individual that left her comfort zone to pursue her dreams, becoming an inspiration to us all. Leaving her friends and family behind in Kenya, Aliphine moved to the United States where she earned a college education, was a First Team NCAA Division I All-American in cross country, multi-event USATF Champion, and most recently, winner of the 2020 Women's Olympic Marathon Trials. Preparation Precedes Opportunity Aliphine was raised in Posoy, in the county of Pokot, Kenya. Getting an education wasn't something many people strived to do, noting that the highest education many could reach in Kenya was a community college education. However, as Aliphine traveled, her desire to get an education and run began to take form and develop. During her senior year in high school in 2008, Aliphine learned about the United States and the opportunities available to her to run and attain a college education. During this time of her life Aliphine made many sacrifices to further her running abilities, including moving away from family for months at a time to get access to better training. This preparation was vital to her success when the opportunity to run at a University in the United States of America presented itself. A former student athlete of Iowa State University was in Kenya looking for athletes and spoke with Aliphine about athletic scholarships in America. It was at this point Aliphine decided she wanted to run in America and that she would attend Iowa State University. By 2009, Aliphine had left her family, her country, and all she knew to pursue her dreams of running and moved to America. After spending two years at Iowa State, Aliphine transferred to Witchita State University where her abilities and talents began to flourish. Find a Role Model Over the course of the next several years Aliphine would go on to contend and win multiple USATF events, raging from 5k's to 25k's. However, Aliphine attributed much of her success not just to her personal training and dedication, but to having strong role models. No matter what your goals or admiration in life may be, it is important to find someone who can provide you with advice and lead you down the right path. These people, whether they be family, friends, training partners, or a teacher, can inspire hope and confidence in you and provide you with the extra needed motivation to accomplish your goals. Aliphine strove to always maintain a hard work ethic in order to inspire others to accomplish their dreams. Make sure you take a moment to share your love and gratitude for your sport, or whatever it is you may do, because if you work hard and continue to want it, whether that be a PR in the 5k, to finish your first marathon, or run in the Olympic Trials, you can be an inspiration to other people. Running has provided Aliphine with a platform in which to inspire others and have a greater and deeper impact on people's lives. Your dreams are valid and obtainable as long as you work hard and seek guidance from your role models or mentors that have gone before you. 2020 Olympic Marathon Trials After Aliphine moved to the United States of America she made the decision early on that she wanted to become a citizen and enjoy the rights to vote and compete for America. In 2016 she gained U.S. citizenship, which allowed her to compete in the 2020 Olympic Trials with the goal of earning a spot on the U.S.A. Olympic team. Entering the race on February 29, 2020, Aliphine said she felt good, her training had gone well, and her head was in the right place. Everything was pointing in the right direction and she was determined to give this race everything she had. However, you can put forth every bit of training necessary, both physical and mentally for the marathon, but over the course of 26.2 miles, anything can happen. Donning one of her trademark, self-crocheted beanies, she was ready to run the most important race of her life. As Aliphine began to pull away from the pack, she as not alone. Molly Seidel, an elite runner and first-time marathoner was hanging off her shoulder. As opposed to try and leave her behind, Aliphine and Molly began to push each other and offer words of encouragement, realizing they were both their for the same reason: to make the Olympic team. Aliphine and Molly were able to push each other to ensure they both made the team. In the end, it was Aliphine who won the 2020 Olympic Women's Marathon Trials with a time of 2:27:23, earning herself a spot on the U.S.A. Olympic team. While this is absolutely incredible, Aliphine said she still feels like her best race is ahead of her. While Aliphine did make the Olympic Team, her teammates did not. She owes a great deal to them for pushing her through her workouts, for encouraging her when she struggled, and for being there for her when training was hard and painful. As a teammate who has not always won, Aliphine said it is important to be happy for your teammates and not just yourself. If you don't win, you can still show your appreciation and support for your teammates who ran well, and when you lose, remember how special your victories are. This is a good lesson that should be incorporated in all of what we do. Be happy for those around you and support your friends and teammates, win or lose. Resources: Aliphine beanies Aliphine's Instagram Aliphine's Twitter Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to sign up! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Aliphine, I look forward to hearing your thoughts on the show.

Jul 17, 2020

When you hear the word "greatness," who do you associate it with? A famous athlete? An Oscar winning actor? A parent or spouse? This word is often associated with other people, but never ourselves. Why is that? Professor Maja Jovanovic has a PhD. in Sociology and dedicated the past four years of her life to researching the reasons behind why we, specifically women, lack confidence and focus our attention on our personal faults as opposed to focusing on our strengths and abilities. Remind Yourself of Your Greatness Think back on your life come up with a list of 10 things you have done that you are proud of. As you ponder on this, these moments should come quick. You should know what you have done and what you are proud of. However, women struggle to compose this list. They tend to think, "Is this 'thing' good enough? Of course it is! When we think of things we have accomplished that we are proud of we always tend to think too big. It is important to recognize the smaller things we achieve each day while on our journey to achieving the great things. Constantly be reminding yourself of these little victories. Far too often we tend to break down what we do into two categories: Total success or utter failure. For example: it is your child's birthday party and she has asked for an ice cream cake. You go to the store and you buy what you believe is an ice cream cake. The birthday party has been a total success and she has had a great time with her friends. As you cut the cake you realize it is not ice cream, but chocolate inside. Your daughter does not notice but you do. Now in your mind, as opposed to focusing on the overall success of the birthday party, you chose to focus on the one mess up. Any number of simple example like the one above can cause us to feel bad and lose confidence in our self. Why is it that we focus so much on negative experiences as opposed to glory in the positive experiences? One way we can build confidence and focus on the good we have done as opposed to ruminating in the bad is to schedule a small amount of time for conduct a Worry Dump. A worry dump is a time set aside throughout your week where you allow yourself to focus on the negative. Think about the mistakes you have made, the bad things that you have done, or the moments where you were unsuccessful. Schedule one hour sometime throughout the week to give attention to these things and then don't think about them again until your next worry dump. When you cease to focus on the negative aspects on your life and begin to give yourself credit for all of the amazing things you are doing, you will become a more confident person and begin to understand your incredible value and self-worth. It's ok to remind yourself that you are great! Stop Saying Sorry and Using Minimizing Phrases Have you ever received a text that you did not respond to immediately? When you finally did reply you more than likely responded with something like this: "Sorry, I was at work and was unable to respond to your message, but I am good, how are you doing?" Why did you apologize for being at work and giving focus to your job? You do not need to apologize for these things. So many apologies are unnecessary. When we apologize, we believe we are being perceived as kind or polite; however, when the apology is not necessary, it has the opposite effect. This is not to say that we stop saying sorry all the time. When an apology is needed and is used correctly, then it becomes empowering. Real apologies should make you feel good afterwards. But, if we find ourselves constantly apologizing for mundane things that require no apology, then it can become exhausting and deflating. While some apologies are superfluous, so are many minimizing phrases that we use on a daily basis. Imagine you are in a meeting at work and you have something to say to the group. How often have you found yourself using one of the following phrases: "I might be wrong on this but," "I have a little idea," "I'm working on a side project," or "I'm not a total expert." We tend to use these types of phrases because we fear coming across too strongly or believe that we may be misperceived as aggressive or cold. It is ok to be confident in your abilities. Be confident in yourself and don't downplay thoughts or comments you might have. Being confident is something that doesn't just appear overnight; it is a muscle that strengthens with use. Constantly apologizing and using minimizing phrases are ways that we are sabotaging our own confidence. We are Olympians in discounting the positives in our life. Present your ideas! Speak up when in groups! And realize that your thoughts and ideas are worth just as much as anyone else. Be Selfish As women, where does a majority of our energy go? More than likely it is to the care of others. Recognize that sometimes, it is ok to be selfish. We have to take care of ourselves. Professor Jovanovic's research has shown women can be so focused on being selfless that they can feel drained and exhausted. We live in a culture that is constantly reminding women of their need to take care of other people that sometimes women forget to take time to focus on themselves. Make time to do the things that you enjoy and that will be beneficial to your mental, emotional, and physical health. Failure is Information When we hear the word failure, we tend to always associate it with something negative. However, what if we took the concept of failure and turned it into a learning experience, which provided us with information that helped us in the future? We are not perfect. We will all fail multiple times in our lives. But, when we step out of our comfort zone and we aren't scared to fail, we will develop a grown mindset. Recognize that mistakes are useful and that each mistake we make provides us with an opportunity to learn. Lastly, remember that failure does not mean you cannot do something. It just means you cannot do something YET. If we cannot do something automatically, we think we cannot do it and that mindset prevents us from trying it again. For example: Imagine your are teaching your child to read. The child becomes frustrated thinking they will never be able to advance to the reading level other classmates are reading at. Each night you have the child read a book and after fifteen books she is now reading at the level she thought she could not achieve. After they have achieved this level of reading, remind them of what they did to achieve it. Show them all the books they read to reach that goal. It is important to be reminded of the small steps we took to achieve the goals we didn't think we would reach. Remember that you are great! Get off the apology train, interrupt the negative self-talk, and recognize your self-worth. If someone offers you a compliment, don't be afraid to accept it! Say thank you and be proud of who you are. When was the last time someone commented on how great your hair was? Was your response: My hair is so gross I haven't washed it in like 3 days. Or was it: Thank you so much, I appreciate that! Become comfortable with yourself, your abilities, and the role you play in your own success! Resources: Get Professor Maja's Self Confidence and Self Compassion Guide here. Professor Maja Jovanovic's Twitter Professor Maja Jovanovic's Instagram Thank you to my wonderful sponsor Tracksmith and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to sign up! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Maja, I look forward to hearing your thoughts on the show.

Jul 10, 2020

Sarah Crouch Takeover Have you ever wondered what it would be like to train with a group of elite runners? To experience their daily schedules, workout routines, and eating habits? Matt Fitzgerald, author of dozens of running books and owner of a 2:39 PR for the marathon had the opportunity to do just that! Matt went to Flagstaff, Arizona and trained with a group of elite runners and documented his experience in his book, titled Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age, which comes out in May. Training with the Elite Injuries become a common theme as we up our mileage and start getting older. For some of us, we may believe we have set our last PR. We can spend months or even years chasing that personal best only to realize those days are behind us. Like many of us, Matt had similar experiences. So, after going through a spurt of injury free running and believing that some of his best days were still to come, Matt developed the idea for Running the Dream. Matt reached out to elite running group, Northern Arizona Elite, about training with them and documenting is experience in a book. Throughout the course of 13 weeks Matt experienced the lifestyle and full commitment of what it takes to be the best you can be. Running with individuals faster than us can be discouraging. We can find ourselves comparing our times to theirs and this can be demoralizing. Imagine what Matt, age 46, felt like training with elite runners half his age at an elevation of 7,000 feet. As Matt arrived to train he couldn't even pass as one of the elite runners, let alone maintain the speed and miles they were. However, this community of elite runners welcomed him in and made him feel like one of the group. Matt's goal was to do everything the pros did. He would cross train in the morning, going through different routines of strength training, and then would run in the afternoon. Training with these individuals took some major adjustments, but once the proper adjustments were made, Matt saw experienced incredible results. Adjusting to the Altitude Matt traveled to Flagstaff, Arizona, an altitude of roughly 7,000 feet from his home in California, which is at sea level. Running at sea level is much different than running at altitude, but Matt was able to adjust fairly quickly and provided these three suggestions. The first suggestion Matt provided was to prepare yourself prior to going to train at high altitude. Matt spent eight weeks traveling the country and ran a marathon each weekend in a different location. Developing a strong base of fitness can have a phenomenal impact on your training. The second suggestion Matt provided was to begin taking iron pills. Your iron supply is crucial if you are going to train and succeed at high altitude. And the third suggestion Matt provided was to start slow. Give your body time to adjust and gradually work up to your goal mileage and pace. Results of Training with the Elite Being dedicated to your training can provide you with astounding results. If we focus on our training and make getting our workouts in a priority, will can surprise ourselves with the final outcome. This was the case for Matt. After thirteen weeks of pushing his body and mind to their limits, he registered as an elite runner at the Chicago Marathon in 2017. At the age of 46, Fitzgerald completed the marathon in 2:39:30, a new personal best! He placed 146thout of nearly 45,000 participants and finished 5thin the men's 45-49 age group. While not all of us may have the time, resources, or abilities to join an elite running group and give all of our attention to the sport, we can give focus to the workouts we are doing now. By saying to ourselves, regardless of how today goes I am going to get my work out in, or, tomorrow I'm going to get up early, fight the urge to stay in bed, and go out on my run, we will also begin to experience amazing results. If we want to continue to improve as runners and set new personal bests it is our responsibility to put in the work. Stop making excuses and get out there and enjoy your next run! Resources Running the Dream (Book) Matt's Instagram Matt's Twitter Thank you to my wonderful sponsor Tracksmith and Generation UCAN for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to sign up! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Matt, I look forward to hearing your thoughts on the show.

Jul 3, 2020

Think back to the first time you tried something new. Were you scared? Nervous that you may embarrass yourself or even fail? Or did you feel like maybe you didn't belong there? Any one of these thoughts would be a perfectly natural response to trying something new. However, changing our mindset from fear and nervousness to confidence in our abilities and believing in ourselves can help us eliminate doubt from our minds and allow us to put forth our best effort. Molly Seidel, did just that! In her first ever marathon, after an ongoing battle with eating disorders and hampered with multiple serious injuries throughout her running career, Molly finished second at the 2020 Women's Olympic Marathon Trial, earning herself the opportunity to represent the United States of America at the 2021 Olympics. Cultivating Early Potential When we think of running for our high school team, we often envision there actually being a team, as well as being surrounded by training partners that will push you and motivate you to train. This was not the case for Molly. Beginning in her freshman year, Molly was the only member of her high school cross country team. She had to learn to be self-driven and self-sufficient in order to further her fitness and compete at a high level. Beginning in her freshman year and ending in her senior year, Molly had won each state championship, as well as the 1600-meter and 3200-meter track races. Molly then went on to compete at the Footlocker National Cross-Country race, which she also won. Molly fell in love with running because it wasn't something anyone was forcing or pressuring her to do. She, like many of us, developed her own personal relationship with the sport. But that doesn't mean there weren't challenges along the way. Recruited out of high school to run at Notre Dame on a full ride scholarship brought new and difficult experiences. While she did win Division 1 NCAA titles in Cross Country, as well as the Indoor 3k, 5k, and 10k, it took a lot of work. She went from being first in the nation to 5th, 6th, or 7thon her team. Not only was she struggling physically, she struggled mentally with her body image and the shame put on her by her first Notre Dame coach. Dealing with negativity and being told she wasn't good enough and a waste of a scholarship throughout her first two years damaged her and left her feeling like she had no control of her own life. Finding Control in the Wrong Places Recognizing that women and men mature differently, especially as they work their way through high school and into college sports is an important thing to understand. You can't treat men and women the same or tell them to just get over it and expect them too. Molly found that there was little room to accept women growing into their bodies at the collegiate level. This added to the anxiety that Molly was already feeling. As a control mechanism to this anxiety, Molly turned to an eating disorder to garner some form of control over her own life. Focusing on calories and how much she could eat to provide her with just enough fuel to get through workouts became her life. This lead to malnourishment, low bone density, and lead to multiple injuries. Confiding in her second coach at Notre Dame, Molly realized she needed to change her way of thinking and entered eating disorder targeted treatment for 4 months, followed by two years in therapy. This helped her to identify that the root problem wasn't just body image, but anxiety and the need to feel like she was in control of one aspect of her life. If you are dealing with an eating disorder, it is best to address it early so that you can get through it without becoming a statistic. Approximately 1/3 of people will die from the disorder, 1/3 will recover, and 1/3 will deal with it for the rest of their life. Realize you are not alone in this battle and know that overcoming this without a support system and targeted therapy may be impossible. It is ok to ask for help to get better. The Power of Positivity Having a positive influence in our lives not only steers us in the right direction, but sometimes even carries us when we are unable to walk. As Molly began to deal with her eating disorder she came to terms with the necessity of a healthy relationship with eating. You are unable to perform at high levels and sustain a long career without properly fueling your body. However, the toll that this disorder took on her body hindered her abilities moving forward. Molly became so obsessed with running at the 2016 Olympic Trials that she made this her sole focus, holding on to this dream tight. So tight, that she broke herself physically, resulting in her being sidelined during the 2016 Olympic Trials. She continued to battle serious injuries, leading her to wonder if she'd ever run again. For one year, Molly ran on a broken hip. Eventually she had surgery, causing her to take six months off. Following that six month period she felt like she was ready to go, only to reinjure her hip. Negative thoughts began to creep into her mind, wondering if this was it. This is a common theme found in many runners. Stress fractures, pulled muscles, tendonitis, or plantar fasciitis flare ups can cause many runners to question if they will ever run again. But, as runners, we know there is something off in our brains, and that we are too stubborn and too dumb to give up running. Molly called her coach from Notre Dame who told her to do what she always does: get through this, be patient, and know that you can do this! The positivity from her coach was like a rope being thrown to someone stuck in a well. Sometimes, that's all it takes, is someone to tell you everything is going to be ok and to pull you out of the hole. 2020 Olympic Trials As Molly entered the 2020 Women's Olympic Trials she did so without a whole lot of ego involved. The past four years had been injury ridden and painstaking. However, running in the trials was something she had reamed about for many years and she was not going to let the opportunity pass. Molly had been waiting for this moment for many years and said she had prepared herself mentally for this to be the worst and most painful experience in her life. Having never run a marathon, and having to start not on the front line, but in the third wave, recognizing many of the incredible runners around her, Molly began the most important race of her life. She recalled passing through mile 18 and feeling the pain in her legs but knew she could still do this. At mile 20 she began to worry, recognizing she was ahead of a lot of the other elite runners, she decided to maintain her pace, hoping to hold on to her spot. The next six miles were extremely painful but focusing on all the hard work and dedication she had put into running throughout her life, she pushed through. Running on the shoulder of Aliphine Tuliamuk and aided by her positive words to stick with her, Molly and Aliphine worked towards the common goal of making the U.S.A. Olympic Team. Molly Seidel finished her first marathon in 2:27:31, taking second place and earning herself a spot on the Olympic team. Throughout her career Molly has experienced incredible lows and remarkable highs. No matter what you do in running, whether you have a great race or a bad day on the course, it is important to remember that running does not define you and that you are a person outside of the sport. Regardless of what stage of life you are in, continue to find joy and establish healthy relationships with what you do, whether that be running, eating, or anything else. Trust the process and do the best you can, that's all anyone can really ask. Resources: *Note* If you or someone you know is struggling from an eating disorder, it is time to talk to someone about it, it can make all the difference in the world.. Contact the National Eating Disorder Hotline at (800) 931-2237 or visit the NEDA website. Molly's Instagram Molly's Twitter Sarah Canney R4R Episode Dr. Jennifer Gaudiani R4R Episode Jessi Haggerty and Meg Steffey-Schrier R4R Episode Thank you to my wonderful sponsor Tracksmith, Altra, and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Athletic Greensis a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Molly, I look forward to hearing your thoughts on the show.

Jun 26, 2020

The declaration of Independence for the United States of America was formally declared on July 2, 1776, and signed on July 4, 1776. However, it was not for another 144 years that Congress passed the 19thAmendment and ratified it, granting women the right to vote. It was not until nearly 70 years ago when the United Nations declared that women's rights are fundamental human rights, and that women should have the right to live free from violence, slavery, discrimination, to be educated, to own property, to vote, and to earn a fair and equal wage. This issue is not isolated to one country, but is a worldwide problem. Women have been fighting a war for years to obtain the same rights which are granted to men. One powerful voice that is advocating for these females, specifically female athletes, is Lindsay Crouse. Lindsay is a journalist for the New York Times, an editor, producer, and competitive amateur marathon runner that is utilizing her position as a tool to bring inequality to the forefronts of our minds. Issues Facing Female Athletes There are multiple issues facing female athletes that are in plain sight of the general public that we should be concerned about. These issues include but are not limited to pregnancy, bullying, emotional abuse, and pay equality. Lindsay worked with top tier female runners over the course of a year to help tell their story and bring to light issues that may not be considered illegal, but that should be seen as unethical. Female athletes have lost money, sponsorship and some even their career, simply because of gender inequality. In a series of opinion articles written for the New York Times, Lindsay highlighted some of these incredible athletes and the struggles they faced while running and competing for large sponsors. Mary Cain was one of the fastest women of our generation, and the youngest American track and field athlete to make a World Championship. After signing with Nike's Oregon Project she was beaten down by the win-at-all-cost culture and was forced to lose more and more weight until her body eventually broke down and she became damaged goods. Allyson Felix, a USA Olympian who won nine Olympic medals in track, was arguably one of Nike's most marketed female athletes. Allyson, along with two of her Nike teammates, Alysia Montano and Kara Goucher, had dreams of being great runners and mothers. However, becoming pregnant and having children caused them to experience pay cuts and risk losing their contracts, simply for wanting to have children. Lindsay, and several brave female athletes helped bring these issues to the forefront of our minds and due to their courage, many top tier sponsors have made changes to their contracts proving these female athletes with guaranteed payments while they for the year and a half surrounding their pregnancies. Without these valiant women being willing to share their stores, future female athletes would be dealing with the same issues for many years to come. Permission to Rebrand Yourself We are living in an exciting time for women's sports and American women should thrilled about what is happening right now. The elite and sub-elite women are running well and are giving strength and courage to women everywhere. These women are not just athletes but have other important roles in their lives such as mothers and full time jobs. Women all over the world can relate and identify with these athletes and should be empowered by them. For Lindsay, she continues to get older but has not let that limit her abilities as a runner. As she is getting older, she is becoming faster than she ever thought she could be. But as she continues to accomplish what she believed to be impossible she has realized that no one should be able to brand you. You have permission to rebrand yourself and be what others don't think you can be. You don't need permission from anybody but yourself to go out and accomplish amazing goals. One person, giving permission in their own life to rebrand themselves, is enough to potentially inspire everyone else in their own lives. Creating Opportunities for Women If you want something to change, don't wait for the system to accommodate you. Make whatever system you are in work for you. There will always be disadvantages, but you can turn those into advantages if you look for it. Many women are accomplishing fantastic things in the workplace, but this is not enough. Think about why you want to do something, and if why you want to do it is really important to you, go get it! Once you've got it, find ways to fix it for other people. You may not always be able to change the system but find different ways to bring other women with you. Women always are made to feel as though they are competing for positions. It seems like there are a limited number of slots for women in the workplace, whereas men don't typically feel as though they have to compete for positions. But remember, if you put the work in, you can get there. You can do whatever you want to do as long as you've prepared yourself. And when the opportunity presents itself, the time and effort you've put into it will be obvious. It is not a matter of being perfect, but of being brave. Change your mindset and be the change that you want to see! While we have come a long way, we still have a long way to go. This is a battle that is being fought every day. We have two choices: act like it doesn't exist and do nothing or find ways to get involved. This is not about women being greater than men, but about women being equal to men. There are incredible female athletes working hard every day to get their chance to shine. It is up to each and every one of us to make sure these incredible people are given every opportunity to succeed, to eliminate the stigma, and to perpetuate the cause. Resources: New York Times articles: Mary Cain Allyson Felix Alysia Montano Lindsay's Twitter Lindsay's Instagram (Book) Brave Not Perfect Thank you to my wonderful sponsor Tracksmith and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Lindsay, I look forward to hearing your thoughts on the show.

Jun 19, 2020

We have all experienced moments of grief. It is devastating and life changing. It is emotional, but very physical. It is heavy and comes with aches and pains. But it has also been said that grief does not change us, it reveals us. Katie Arnold, author of Running Home: A Memoir, and winner of the 2018 Leadville 100, is no stranger to grief. She experienced a devastating loss when her father passed away from cancer. While she struggled with it for nearly 18 months, Katie was able to move through her grief using running and writing as a conduit to healing. No Timeline for Grief Far too often when we lose someone, we are given a timeline as to how long we can grieve their loss. Some people believe a few months is enough time, while others believe a year may be an appropriate amount of time to grieve. This should not be the case. There is no timeline or finish line. Grief doesn't go away; it just changes form. Grief not going away can be a beautiful thing because it means the person you miss and love is still there. But, at the same time, it can make you feel as though you are trapped in a bubble of fog. You may feel lost, depressed, or just weighted down, but that is ok if you cannot see forward or have yet to discover a way out. You won't escape the fog all at once. What you can do is continue to do important things for yourself that can help you move forward, step by step, that will help you feel a better, little by little. Katie found running to be a good release for her. It gave her an opportunity to get out in nature, find her rhythm, and get lost in her thoughts. It is important to listen to that intuitive voice that tells you what you need to do today. If that voice tells you to go for a walk, or listen to music, or read a book, do it. You do not need a plan for any of it. Just be present, live in that moment, and allow the moment to lead you from one thing to the next, and eventually you'll emerge from the fog in a different and better place. Allow Running to Bring Intrinsic Joy Running can bring a lot of internal joy, especially as we remember the reasons why we began to run. Most of us began running not for medals or for personal records, but to lose weight, relieve stress, and to achieve goals we never dreamed possible. Unfortunately, races are being cancelled due to COVID-19, but that doesn't mean we need to stop running. Competition tends to throw our balance off. Our egos love to win, improve times, and do well. Egos want to latch on to PR's. However, this can put us at risk of losing the deeper reason as to why we run. When we run, we need to stop concerning ourselves with how other people view us and how our times stack up against the competition. Allow running to be a creative process and a spiritual practice. Through training, we can develop a relationship and intimacy with our surroundings, regardless of where we live or what our circumstances might be. There is no need to wish we were running in the mountains when all we have is the city. Create a loop to run, develop a relationship with that loop, and be present to it. It will amaze you the things you will notice that can bring you joy. Somedays you may not feel like running and you'll develop a resistance to it through negative self-talk. If you only pay attention to these negative thoughts, you'll develop an intimate relationship with them. Running should be liberating! We have so much freedom to explore our world. So, develop that relationship with where you are, make it a daily thing, and stick with it. Maintain the Current Practices You are Developing There will come a time when the world of seclusion and social distancing we live in now will return to the world we lived in previously. However, when the real world starts up again, hold on to the practices and habits you have developed through this quieter time. Engage in meditation, run without a watch, continue to play with your children outside. Maintain some of the practices you have started right now to keep you from getting sucked back into old habits. While we have been forced into our current position, find relief in it. This time provides us a time to reflect. Some runners become super motivated by races, while others are stressed by them. This time in our life can provide us with more room in our lives to express running in our own true ways. So, find the practices you are doing now, and if you enjoy them and they are serving you, continue to do them once life returns to normal. Change will remain constant in our life; we cannot always predict the future, but what we do now will lead us to the next part of life. It is all part of the process. Use it and come out strong on the other side! Resources: (Book)Running Home: A Memoir Katie's Instagram Katie's Twitter Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Katie, I look forward to hearing your thoughts on the show.

Jun 12, 2020

What has been your personal timeline coming back from pregnancy? Were you anxious to get back out on the road or into the workplace? Or did you feel like you could have been happy never leaving the house again? Did you feel pressure to do things that weren't "just being a mom?" Or did you have mother's guilt as soon as you left your child in the care of someone else? However you felt, and whatever you ultimately decided to do, it was perfectly okay. As we have seen in the past, many elite mother-runners receive a lot of pressure to get back to running as soon as the baby leaves the womb. This isn't anything odd for any mother in the United States where women receive less paid time off for maternity leave than any of the other 40+ richest countries in the world. In fact, companies in the US are required to give mothers exactly zero paid time off after becoming mothers. The lowest country after the US? 8 weeks. This can be a difficult culture and corresponding mindset to overcome when returning to life after pregnancy. The fact of the matter is, you aren't returning to who you used to be after you've had a baby. Once you've had a child, you are a completely new person. This is something Neely Spence has reiterated as an elite runner who has competed on a national level before and after having her son Athens. Neely started running in 8thgrade and didn't stop until she became pregnant with Athens. After her pregnancy, Neely managed to qualify for the 2020 Olympic Trials, but her course back to elite running wasn't without bumps. Read on to learn about Neely's journey. You Are a New Person When Neely decided to begin running after having Athens, she built up very slowly. Her first workout was ten reps of walking for one minute, running for one minute. Later she started running two minutes for every minute of walking. Neely also avoided doing any workouts for the first six months, taking her progress slow enough to "never hate running." Eventually she was running without breaks and preparing for races. Still, she says she could have taken things slower. This being her first child, the only thing she could compare her hiatus from running to was previous injuries. Seems to make sense, right? Both require you to stop running for some time, and both affect your body. But childbirth is completely different than a running injury. "When you come back from an injury, you're still your same person," says Neely, "When you come back after having a baby, you are not the same at all. You are a completely different person. Learning what that person needs and how that looks is much more challenging because it's different to each individual." Not only does your body change, but your entire life changes. As soon as Neely began doing speed workouts, Athens began teething. He went from sleeping like a baby, to, well, sleeping like a baby. Neely felt great building up to those workouts, but the added intensity combined with less sleep wasn't the best combo. Not long after Neely suffered from shin splints, an injury she hadn't had since high school, which is common after pregnancy because of the balance shift from carrying a baby. Then shortly after that Neely fractured her femoral neck (the top part of the femur that connects to the hip). This was another reset that Neely went through due to her pregnancy. In the end it took Neely well over a year after having a baby to get back to the type of training she hoped for. Getting back to running turned out to be a completely new experience, something Neely 2.0 had to learn from ground zero. Be Confident in Your Journey When asked about her plans to grow her family, Neely confidently reported that she is not planning on having another baby until she accomplishes her running goals. Of course, she loves Athens and can't imagine life without him, but she also knows what is best for her. Returning to running after pregnancy taught Neely that everyone has a unique path, one that they should be proud of. Whatever your story, be confident in your journey. No one is quite like you. No one has had the experiences you have. Find your path and take each step forward with certainty. Resources: Neely's Website Neely on Twitter Neely on Instagram Thank you to my wonderful sponsor Tracksmith, Generation UCAN, and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Neely, I look forward to hearing your thoughts on the show.

Jun 5, 2020

We talk about motherhood a lot on this show. It's probably second only to running itself, and for good reason. Since starting this podcast, our fearless host, Tina Muir, has been pregnant twice, and given birth to her beautiful daughter Bailey. Not only that, but Tina first stepped away from professional running to get healthy and start a family. Here we talk about what it's like to be a mother and to be a runner. From professionals like Alysia Montano who competed professionally while pregnant (once when eight months pregnant!), to discussing how quickly to get back into running after pregnancy, to brands that support mothers, we love to talk about running and motherhood. Today we're welcoming back another mother-to-be, Sarah Crouch. Sarah is a familiar voice for those longtime listeners. She is an incredibly fast runner, who has qualified for the US Olympic qualifiers three separate times. She is also a running coach, a birth doula, an entrepreneur, and has a knack for interviewing the interviewer, often getting the best out of Tina. For those that don't know Sarah well yet, you will get your chance as she will be a guest host on the Running for Real podcast for four episodes, as Tina welcomes her second child into the world. Sarah is a natural interviewer and will be speaking with four people she knows during her substitution. Today Tina spoke with Sarah, discussing Sarah's journey over the last year, from running her best times in her life, to fracturing her femur, to deciding to start a family. Listen along and get to know our new host! Just Go for It Last time Sarah was on the show, she had just hit her first PR in four years of running. It was a tough four years, but worth it. Sarah was learning and relearning the reasons you work hard to accomplish a goal, and understanding that the doing has to outweigh the end results for you to be happy. After finishing the Chicago Marathon in 2018, she took three days off and started intense training for the next race. In hindsight, she would have decided to take a longer recovery period. Sometimes the best training you can do is to not train at all. The body needs to recovery before it can perform at its peak. Sarah went on, and in April 2019 she ran the Boston Marathon. Prior to the race, she found out that she had a stress reaction near her knee at the end of her femur. Deciding to run the Boston Marathon still wasn't a simple one. She was in great shape otherwise, running some of the best times ever, and if she did well in this race, she would qualify for the 2020 Olympic trials before the competition peaked in the fall. She also had sponsorships to think about, missing out on a paycheck if she didn't run or didn't finish. Running Boston would be a risk, and in the end, one Sarah would take. During the race, Sarah's femur fractured. She finished the race well behind her goals and her projected finish position and time. Going into the race, she knew that if it fractured, it would mean six months of recovery, still, she stands by her decision. "I will always be a risk taker," says Sarah. She emphasizes that she wasn't advocating that when you are sick, you should go out and play, but for her she was doing her job and doing her best to overcome a challenge. The risk-reward was worth it, and 100 times out of 100, she said she would do it again. In the end, people will have opinions about what you decide to do. Some will always be supportive, some never will. The best thing to do is be confident in yourself and accepting of the consequences, good or bad. We know that we can't please everyone, so do your best to be happy with your own decisions regardless. Sarah Crouch We are over the moon about having Sarah as a guest host on the show. She will no doubt bring a smile to your face as you listen to her for four episodes this summer. See you then! Resources: Sarah on Twitter Sarah on Instagram Hypno Babies Thank you to my wonderful sponsor Altra and Tracksmith for sponsoring this episode of the Running for Real Podcast. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Sarah, I look forward to hearing your thoughts on the show.

May 29, 2020

You went out for another run this morning. It's habitual, religious almost. Running is more than exercise to you. You often crave it (though sometimes you curse it). It can be difficult to explain to a non-runner how you feel—watching the sun peak over the horizon, listening to your steady breath or footfalls, inhaling the clean air just outside the city, along the beach, or in the mountains. How can you explain it? You love the competition, though you aren't pursuing an elite position. Competing with just yourself is often enough for you. It's addictive. When you travel to a new place, you excitably look up running routes and then take off eagerly looking to see what's around the next city block corner or bend in the path. Yes, you run, but you're also a runner . If that sounds something like you, then you are the group that Matt Taylor was looking to serve. The running community is expansive and accepting, but we all go out running for different reasons. For those that breathe running, and use it as a tool to become better, then Tracksmith might be the brand you've been looking for. Matt is the CEO and co-founder of Tracksmith—the "Champion for the running class." Their website says this running class is "the non-professional yet competitive runners dedicated to the pursuit of personal excellence." Matt got his start running at Yale and has since been around some of the greatest runners and brands in history. When working as the head of marketing at Puma, he met and worked with Usain Bolt, the fastest man ever. He told us his story of his work leading up to starting Tracksmith, how his parents had an influence on his entrepreneurial spirit, Tracksmith history, and where Tracksmith is headed now. Listen along as you hit the track, treadmill, or trail today. Middle of the Spectrum When looking for the market gaps that Tracksmith would eventually fill, Matt mentions two things. "The landscape was very bright and neon," says Matt. He mentions that if you took a look at the clothes in your closet, the ones you wore every day, they differed drastically from what you had in running options. Stylistically, they wanted to create something more understated, it "wasn't about standing out," he says. Next was the message they wanted to send. "The industry went to the end of the spectrum" says Matt. Many brands were either targeting those who were beginning runners, or those that were looking to qualify for the Olympics. Tracksmith wanted to feel like a home to those that weren't beginners or Olympians, but still had a desire to compete and improve. Lastly, Tracksmith wanted to cut out the middleman so they could save money to use the best materials available. They discovered that there were some really great fabrics and textiles out there, but big brands were unwilling to use them because of the high cost. Tracksmith works with North American, European, and Asian companies to source their materials, making the best of the best. For the Committed Runner Initially Tracksmith seemed to only be a brand for the really fast; they even had a top that they only sold to Boston qualifiers. But today, they are much more about the mentality of the runner. "We aren't for everyone, and we're okay with that," says Matt, "We are for anyone that is committed to running and wants to get better." To date, they are working on additional sizes for all their gear as well, making sure that they are open to anyone who defines themselves as a runner. At their Flagstaff retail store, Tracksmith has an entire floor dedicated to the committed runner. There you can watch races on their big screen TV, throw your work clothes in a locker before going for a run, grab a coffee post Saturday morning run, make an appointment with a specialist, or grab a few foam rollers to work on those muscles. They are committed to the committed runner. If you find yourself in Boston, check out the Tracksmith store, they are sure to welcome you in. Here at Running for Real, we know that we are more than just runners, but that part of our DNA won't drift away. We are runners, and we are enough. Resources: Tracksmith Tracksmith on Instagram Tracksmith on Twitter Smart Passive Income Podcast The Speed Project 15% Off Your First Tracksmith Order Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Hey friends, I know it has been a tough year, so much we can not control so much going on and we can't see the end in sight. If you are someone who is needing a guide into the job world, if you have a fear of losing your job, lost your job, or don't know where to start in finding a job, I have created a job guide for runners. Giving away a lot of advice, 20 pages worth, along with a bonus episode on the podcast which you can listen to here. I also have incredible advice for small businesses, if you want to check those guides out click below. Job Guide Small Business Guide Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Matt, I look forward to hearing your thoughts on the show.

May 22, 2020

We don't often talk about track and field events that aren't strictly running here, but this episode we took a slight metaphorical deviation. Hurdles: the thin barrier that stands somewhere between two and four feet tall, intentionally placed in between you and your next step around the track. It's a perfect addition to the running analogy, something we need to overcome,that stands between us as the finish line. Today's guest is Emily Abbate, host of her own podcast titled "Hurdle." There she interviews a host of impressive people, all of which have used wellness to overcome their own personal obstacle or hurdle on their journey. Emily gave us some insight into how she got started with the Hurdle podcast, some of her most favorite guests to date, and of course, all about running in her life. Overcoming Your Hurdles Each of us deal with unique hurdles, including (and often especially) those who seem to have the most success in life. We've learned on this podcast that failure and trials are a necessary part of success, and that if we learn from those trying times, we come out stronger. It's not easy to keep a positive attitude in the face of difficulty, but taking the next step forward is what it takes to end up where we want to be. Emily recommends trying to understand what is fact and what is feeling when we approach our own hurdles. Say to yourself, "I feel overwhelmed," instead of "I am overwhelmed," she says. Recognizing that small, yet profound difference takes us from a state of ruin, to a place of understanding. It's okay to feel scared, or anxious, or even defeated, but if you know that it's just a passing state of emotion rather than an unchangeable personal attribute, you can find ways to keep going. Take the Next Step When we do feel overwhelmed, Emily says we have two options. We can either let our feelings and thoughts take over, or we can make a shift. Recognizing that feeling is the best way to make a shift. We can discern our feelings from our environment by slowing down. "The best piece of advice that I would offer is to take a step back and breath," says Emily, "sometimes you just need time to process and remove the emotion from it. Sometimes passion can blind us form a logical next step or a logical explanation of how to move forward." Give it that time, whether it's an hour, a day, or a week and look for that new perspective. Once you are ready, take the next step. Sometimes the easiest way to get through something is to put your head down, look at your feet, and just watch yourself take one step forward. Whatever you are working through, there are small actionable items that you can take to get where you want to be. Break it down enough so that each step feels in your control and completely doable. Get Comfortable with Uncomfortable Like many, Emily started running to lose weight. She tells the story of one summer during college when she made up her mind to get out the door and start running every day. She ran what she thought was a mile which would take her about 14 minutes to complete. Later she found out that she was actually only running a half mile. Unlike many might be, Emily was not discouraged by this realization. Looking back, she was grateful for that moment because it's when she learned to love running. Now she has run eight marathons and has no intention to stop. If you learn to love running, you will want to run for the rest of your life. Remember that as you decide when to run, how fast, how far, and with whom. Learn to love running, and it will carry you through your hurdles. Emily likes to say that she decided to "get comfortable with the uncomfortable" when she first stepped out the door to go running. And now that she is, she knows what to do with the hurdles that come her way. You can too. Resources: Emily on Twitter Emily on Instagram Hurdle Podcast Thank you to my wonderful sponsor Tracksmith and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Emily, I look forward to hearing your thoughts on the show.

May 15, 2020

In the running world we have witnessed some really heart-wrenching events. When you work for years to come seconds short of a podium position, the contention and controversy can quickly rise. Running is a beautiful sport, but it's not always pretty. It's simple, instinctive, and accessible; but it's also competitive, agonizing, and at times, mercenary. Athletes such as Kara Goucher have faced the media and brands head-on in an attempt to play by the rules and work hard. Dealing with doping, fame, and money has made the sport of running occasionally cringeworthy. Shanna Burnette has seen firsthand everything that comes with the pressure to be great, to stay clean, and to work with the right brands. She is a longtime friend of Kara Goucher and also represents her as her agent. Shanna keeps herself extremely busy between being a wife and mother of three, running her own PR agency, and leading her non-profit, Clean Sport. A successful runner herself, Shanna has been in the game a long time, and today she is working hard to pull running back home to its innocent and exciting state. Take the Right Path Together, Shanna and Kara co-host the podcast for Clean Sport, along with Chris McClung. Clean Sport's mission is to encourage athletes around the world to compete fairly. They work with pro athletes and brands to raise awareness and share stories that are positive. This podcast and non-profit helps runners feel confident in choosing the right path, knowing that there are others just like them and a whole slew of fans and consumers who value their values. Shanna feels like she has always been a bit unconventional. Both her and Kara haven't taken the easy or most widely accepted routes. She has seen Kara make difficult decisions that affect her income and her image, but she has also seen the incredible amount of peace that comes with it. Shanna shares just how much Kara was shouldering before she decided to leave Nike. "She made this giant leap, to go to this company whose values she believed in" says Shanna, "I had so much admiration for her for that. The weight off her shoulders was so palpable, [and] we really didn't realize what a strain and a toll that was." Being true to yourself is always worth it. You too may be faced with difficult decisions, ones that may turn your life upside down. In the end, the regret is never about taking the right, although difficult, path. Gain Ownership of Your Running Being true to your own version of running is also important. Shanna has had a complex relationship with running, but it's been positive when she has taken control of what running is supposed to be for her. Growing up, Shanna was a great runner from the beginning. She was one of the best in middle and high school, and was expected to turn it into a career after college. Things changed drastically when she suffered six stress fractures during college. Even worse was when her mother knocked on her university housing door to let her know her father died while running. For a time, Shanna loathed running. It had taken her dad and given her injuries and disappointments. It wasn't until later, when she used running to support her, that she began to appreciate it again. "I would be able to go on a run and just cry my head off," she says, "to be angry and go fast, or go really slow and walk and jog and cry. I think that's what's so beautiful about running." Play the Long Game When it comes to deciding how you want to run, or what brands you want to support, Sharra recommends playing the long game. One run, or one purchase may not seem like a big deal, but a lifetime of runs and a collective effort to support clean sport makes a huge difference. Choose the best path, whether or not that seems like the popular or simple or easy route. Be true to yourself, and be true to your running. The more of us that choose the best path, the easier and more rewarding it will become. Resources: Shanna on Instagram Shanna on Twitter Clean Sport Collective Altra Running Shoes Kara Goucher's Website Modcraft Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Shanna, I look forward to hearing your thoughts on the show.

May 8, 2020

If there's one message that I could get across to athletes at every level, it's simply the idea of "You are enough." It's a beautiful message because it applies to you no matter how many awards you've received, your age, your goals—really anything. If you are a person that has experienced a fairly trial-less life, maybe you consider yourself lucky or a natural, it may feel like you are your accomplishments. On the other hand, maybe you feel like your life is going from one trial to another, none of which seem to make life any better, but you aren't your failures either. Most all of us are somewhere in the middle. We've had our share of positive experiences and setbacks. Learning how to use the failures to our advantage takes practice, and so does realizing that we are more than our greatest accomplishments. It takes a mature person to understand their self-worth, something that young runner Grayson Murphy has done early in her career. Grayson Murphy Grayson grew playing many sports, but navigated toward soccer as she grew older. She had the opportunity to play on a college team her freshman year. When she switched schools the following year, she decided not to play soccer but still wanted to join a team. She knew that she loved being a part of a team and decided that running wasn't too far of a stretch from playing soccer. Turns out she was right. For the next three years it was an anomaly when Grayson didn't PR not only in an event, but in all her training sessions. She transferred schools once again to take advantage of her new found skills and received a scholarship at the University of Utah. She finished her degree in civil engineering as a 5x All-American and signed with NAZ Elite. Believe in Your Personal Journey To this point, Grayson was enjoying everything that came with her running career. She loved the comradery of her team, being in the running community, and the act of running itself. It was after she started training with the NAZ Elite in Flagstaff, Arizona when things starting feeling different for her. "I told everyone I felt like a puzzle piece, that was almost the right piece," says Grayson, "I needed community and I needed family. Flagstaff felt like an extended training camp. It wasn't a home." After one year of training as a professional runner in Flagstaff, Grayson decided to call it quits and head back home to Salt Lake City. "I decided I wanted to build my life how I wanted it to be from the ground up," she says. Of course, this was not an easy task. She was anxious about how people would look at her. From an outside perspective, it looked like she was giving up a wonderful opportunity, doing something she enjoyed and was good at. Not only that, but she would be losing out on her sponsorships, heading home to no job or income. Grayson showed incredible maturity in this decision. She chose to do what she knew was best for her. During this time, she continued to run and realized that it was being out in nature that made her happy. She picked up trail running and three months later, won the Mountain Running Championship. Six months after being home she signed with Saucony. She believed she could be a good rep for any running sponsor; she just needed to keep believing that and the time would come. Now she looks back at these six trying months, and considers them a funny story. The relatively short stressful time, made it all worth it. Follow Your Heart "Success is never final; failure is never fatal." This quote belongs to NCAA basketball coach legend, John Wooden. He understood that showing up every day, after every win or loss, had more to do with the person performing the acts than the failures and the successes themselves. Remember, you are enough. You are more than what things you do or what things happen to you. Follow the path that is true to you, not necessarily the one that will give you the most accomplishments or please the most people. In Grayson's words, "If you follow your heart, you will end up with the days you have day dreamed about." Resources: Grayson on Twitter Grayson on Instagram Grayson's Website Thank you to my wonderful sponsors Athletic Greens and Tracksmith for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Hey friends, I know it has been a tough year, so much we can not control so much going on and we can't see the end in sight. If you are someone who is needing a guide into the job world, if you have a fear of losing your job, lost your job, or don't know where to start in finding a job, I have created a job guide for runners. Giving away a lot of advice, 20 pages worth, along with a bonus episode on the podcast which you can listen to here. I also have incredible advice for small businesses, if you want to check those guides out click below. Job Guide Small Business Guide Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Grayson, I look forward to hearing your thoughts on the show.

May 1, 2020

Mindfulness. Meditation. Being present. Enjoying the journey. These are the trending approaches to everyday life, and for good reason. We don't live on the podium; we live on the street, the trails, the concrete, the pavement. If life is to be enjoyed, shouldn't we try to enjoy as much of it as possible? I'll Be Happy When... Have you noticed that life can often be a string of when's and what if's? For example, "I'll be happy when I get my driver's license," turns into "I'll be happy when I graduate." From there it's, "I'll be happy when I graduate," or get married, or have kids, or when my kids leave the house. Most likely, we don't notice all these thoughts, and so we live from podium to podium and miss out on so many joyous moments. Not to mention, what if the podium moments don't come? Living from disappoint to disappoint is that much worse. But if we learn to enjoy the journey, the end results have less weight, and the we can soak up the process. This doesn't mean we ought to do away with goals. In fact, it's the working toward each goal that can bring so much joy. The direction we head is still important, even if the destination itself is trivial. The daily effort to get there probably brings you more joy than you realize, so let's tune into it. Tyler McCandless This week's podcast guest is a fabulous example of setting big goals and enjoying the journey. Tyler McCandless has had his fair share of podium moments—finishing second in the 2017 USA Marathon Championships and winning several national marathons. He is also a Meteorology PhD Scientist, a husband, and a father. However, the accolades don't do it for Tyler, it's the work in achieving the goal that brings him joy. Sharing Your Goals Tyler is an advocate of letting others know about your goals and dreams, even ones that seem impossible to achieve. Joy comes not only from working toward your goals, but sharing them with others. Making your goals known is not a popular suggestion. In fact, you can find many opinions that tell you to keep your goals to yourself. There is some reasoning behind it such as avoiding negative comments you may hear if you share your goals. This negativity can definitely dissuade you from going after your dreams. So why should you consider sharing your goals? And if you do, how should you go about it? Think about the people you consider your friends and peers. If they told you about their goals, would you support them? If they struggled through them, would you give words of encouragement? I assume the answer is yes. On top of that, think about someone you consider an equal. If that person achieved something great, how much more would you believe in yourself, knowing that you could do great things as well? That's one of the biggest advantages of sharing. You can inspire the people around you. "You can set internal goals and never share them, but I personally believe that's a little bit cowardly," says Tyler, "You want to share to inspire people [and] to have people hold you accountable." It's important to understand that the people you inspire will be different from the people your parent inspires, or a professional athlete inspires, or your child inspires. We all have people we look up to, and we all have people that are watching us. Simply sharing, whatever your level of influence or achievement you believe you have, will inspire others and keep you accountable to your goals. When You Fail If you are working your hardest, it's not a matter of if you fail, it's a matter of when. You don't find your potential until you go over the edge, and failing teaches you much more than winning. Tyler learned this from his coach shortly after setting a PR. "I think you are missing the boat," his coach said at their first meeting after his PR. At that time, everything Tyler was doing, he was succeeding at, including every single training. His coach wanted to see him push himself to the limit. Embrace failure, share your goals, and enjoy the journey. Each one of these will pull you to new levels, inspire others, and put a smile on your face. Resources: Tyler on Instagram Tyler on Twitter Altra Running Steve Jones: RFR Episode 20 Tyler's Favorite Altra Shoes: Superior 4.0 Escalante Vanish Escalante Racer Solstice Thank you to my wonderful sponsors Altra, Generation UCAN, and Tracksmith for sponsoring this episode of the Running for Real Podcast. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Tyler, I look forward to hearing your thoughts on the show.

Apr 24, 2020

The first pair of Altra Running shoes probably don't look anything like what you have in mind. In fact, the first several hundred pairs of running shoes that co-founders Golden and Brian worked on had a variety of logos on them. Altering other running shoes is how they got their start in the shoe-making business and how they came up with their name, Altra. With a goal to fix the running shoe industry, Altra did whatever was necessary to help runners feel great and perform well. Meet Brian Brian Beckstead is a lifelong runner, but running hasn't always been an enjoyable experience for him. He ran competitively in college but sustained four stress fractures in a short period of time that stopped him in his tracks. He took a year off of running about that time, and decided to pursue other hobbies such as fishing. However, he never escaped the running community, working at a running store all the while. Zero Drop After Brian finished college, his friend Golden took over the running store they had been working at, and Brian left to work for another company. Not long after, Brian received a call from Golden telling him that he had altered a shoe by cutting off the heel and noticed how much better the running mechanics were. Soon, they came up with the term "Zero Drop" and were using a variety of methods to remove the heels from shoes including bandsaws and belt sanders. Golden began suggesting this alteration to chronically-injured runners that were coming into the store, and the reviews were outstanding. Longtime injuries were disappearing, and before they knew it, Golden and Brian had altered 1000 pairs of shoes for customers. Altra is Born At the time, they didn't really look at these alterations as a business opportunity. They simply wanted to help runners. Soon they realized that shoe brands were not interested in changing their shoes to incorporate the positives of zero drop. If these shoes were going to be made, Brian and friends either needed to buy more bandsaws, or create their own shoes. One thing led to another; soon Golden found an advanced prototype company in Oregon while Brian landed their first angel investor. "We got really lucky," says Brian, referring to the timing of the investment. It was 2009 and startup investors were hard to come by. However, everything seemed to work out, and one inheritance and a lot of hard work later, they had their first pair of Altra running shoes—this time with their brand name on the side. Fixing the Running Industry In Latin, Altera is "to fix or mend something that is broken." From the beginning, that has been the goal of Altra. Even before it existed as a shoe company, its founders were doing unconventional things to try to help runners. Creating a wide toe box by skipping the bottom two eyelets when lacing a shoe, or literally cutting off pieces of a shoe—these were simply the best improvements they could do at the time. Now Altra is a global company, with resources to make the best possible shoe for all runners. Their goal is to question and challenge the status quo in the running industry in order to help everyone run injury free. "[Altra] is not for the elite, fast runners," says Brian, "Beginning runners are our favorite people to get into Altras." Helping runners is the goal, and they have been willing to challenge many norms in that pursuit. A Changing Industry The running industry is changing and Altra has definitely been a part of that thus far. Nearly every big brand company that makes running shoes has some type of zero drop option. Creating a shoe that encourages great running mechanics is just the beginning. Treating those they sponsor with equality is hopefully something else that starts to gain momentum in the running world. One of Altra's core values is "disruptive." Sometimes not a popular term among their investors, it can have a bit of a negative connotation. But the goal isn't to be disruptive just for disruptive's sake; it is the way to create big change. This has proved successful for Altra thus far, and should only create more positive change in the future. Resources: Brian on Instagram Brian on Facebook Altra Running Shoes Thank you to my wonderful sponsors Athletic Greens and Tracksmith for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. One of the things that I truly LOVE to do every week to get to know my audience better is my Newsletter I will cherish and guard your email. It is a way that I can get to know you all and to build a true connection with you, as social media has been tough on me lately. I know how annoying it is when you sign up for something and suddenly find yourself on 50 other email lists. This is just you and me. I promise. If you are interested go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Brian, I look forward to hearing your thoughts on the show.

Apr 17, 2020

Mountain races and trail runs are becoming more and more popular within the running community. Something about the connection with nature, and wanting to know what lies in the next valley satisfies our spirit and our curiosity simultaneously. This type of running often keeps both our ticking watches and our social media notifications subdued. It really is one of the best ways to move our bodies. Anna Frost was born in New Zealand to a family that would all jump in a bus and go on an adventure at the drop of a dime. Whether it was multiple-day backpacking trips, horseback riding, or kayaking, traveling and being in the outdoors was a common activity. When your entertainment as a child is running along trails, climbing up mountains, or camping with your family, trail racing is bound to be in your blood. Although it didn't come through till after she started college, Anna felt at home when she discovered mountain racing. Later on, Anna discovered that running fulltime wasn't exactly what she planned or expected it to be. She knew she loved running and traveling, but she was no longer finding joy for either. Tune in to this week's episode to learn how Anna became a world-renowned trail runner, why she gave up running, and what she is doing now. Live to Run After Frost (often nicknamed "Frosty) participated in her first mountain race she qualified to compete on the New Zealand team in Italy at the world championship. It was then that she realized that people were doing this type of running fulltime. Her eyes were opened and her take away as she traveled home was simply, "maybe I could do that." One thing led to another, and before she knew it, Anna was being invited to races around the world. She ended up quitting her job and traveling from one race destination to another. Without a steady income, she would often jump on a train to the next race, find a good spot to camp, and train around there until the next race called. Anna's first sponsorship was from Inov-8, and all she received was a pair of shoes. But to her, it was amazing. She was in it solely for the running experience. Her new shoes gave her confidence and allowed her to be a better runner, which was all she cared about. Running to Live Not long after Inov-8 started sending her gear, she had an opportunity to be sponsored by Solomon. Inov-8 knew they couldn't sponsor her in the same way, and encouraged her to go for it. Anna took her first trip with Solomon to Nepal to compete in the Everest Marathon. Life couldn't get better. Quickly, running became a fulltime job for Anna. Things became stressful, but it wasn't the running that was difficult for her. To keep up with sponsorship requests, Anna had to travel frequently, participate in press conferences and push herself when her body might not have been ready. She had discovered the sponsorship lifestyle, and it wasn't what she signed up for. Run Because You Love It Now Anna had to worry about how many likes she was getting on her social media accounts. Pausing during a run to take a good picture was becoming more important than the actual run. "I have to go running because I love it," says Anna. Running for someone else's agenda just wasn't working for her. About this time is when Anna chose to let the "runner" in her die. She decided to quit. Her sponsors supported her and told her to take the time she needed. She rested, she met with a physiotherapist, and she discovered a deeper love for herself. She came back to running with an expectation of no expectation. What others thought of her didn't matter, if she didn't run a certain time she didn't care, and she began sharing what was genuine and honest. She was Anna, a person that loved to run—no longer a runner named Anna. Anna's message today is a combination of what she has learned along the way. "You are enough" she says, "everything else you do is extra." "Falling is not failing," and "[You have to] try and try again, because it's too easy not to try." Keep running for the love of running, get up when you fall down, and spread those good themes as much as you can. You are enough, and you love to run. Resources: Book: Rushing Women's Syndrome Anna's Website Anna on Twitter Anna on Instagram Sisu Girls Thank you to my wonderful sponsor Athletic Greens and Tracksmith for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Anna, I look forward to hearing your thoughts on the show.

Apr 10, 2020

There are moments when life seems out of our control. The loss of a loved one, the inability to find employment, or a broken relationship are examples of trials that can make us feel powerless. The spiral of depression can take us even further down as any attempt to better our situation is overcome by unfortunate events. Seven years ago, this was the exact situation Alison Desir found herself in. Her dad was sick, she lost her job, and her relationship ended all within a short period of time. Happily, her story since then has gone a completely opposite direction. After learning that a friend of hers was training for a marathon, she decided to give it a go as well thinking, "If he can do it, maybe I can do it." As you'll find out, the rest is history. Alison has gone on to run in many races and has created her living around running. She used running to pull herself out of depression and has since used it to inspire others and bring them together. Alison's story is not uncommon. We've seen time and again that running can pull people out of their deepest places. This change often starts with an example of a friend. Today we continue to celebrate running and friendships and what they can do to change the world. Follow along! Get Started with a Run Feeling like you are in complete control of even one aspect of your life can make a huge difference for your wellbeing. Running does that for millions around the world. If you feel unmotivated, trapped, or powerless, go for a run. You can decide to put on your shoes, you can decide where you run, how far you run, and how fast you run. You're in control. Another beautiful thing about running that Alison loves is the pay-off relationship. "What you put in, is what you get out of it." Generally speaking, the more effort you put into your running, the better you will become. It's this one-to-one relationship with effort and results that often starts off a chain reaction of success for many people. Once Alison discovered running, she built on it. Her runs were getting her out of the house consistently, slowly helping her meet new people and building her confidence. She noticed pretty quickly that she was not the typical runner. As a woman of color she was in the minority of marathoners, and she wanted to do something about it. Consistency Builds Trust Alison couldn't keep her love of running to herself. Just six months after her first race she organized "Harlem Run." It was her way of wanting to share what she had found, and help people feel comfortable running. However, for the first four months, nobody came to her meetups. Her mom would reminder her that if she built it, people would come. Today she looks back on those four months and knows that she was just proving to the community that she would be there, week after week. When the first person came to her meetup, she was glued to them. Having the "why" support her during four months of no-shows is what helped Alison stay consistent. When we go after something with a solid purpose, it will give us energy to stay with it during the tough times when the money isn't coming or the people aren't supportive. What to Do If You're in the Majority? Most of us are (obviously) in the majority. It means that when the minority is fighting for themselves, they can really benefit from people in the majority to help them out. As a runner, an entrepreneur, and a woman of color, Alison is sometimes in the minority. So how can we help if we aren't in the group? How can men help women? How can citizens help refugees? It starts by recognizing who is around us and who is in influential positions. Do what you can to include the minority. Sometimes a minority is only a minority in leadership. You don't have to pretend to be someone else, but you can raise your voice around others in the majority and ask to include others and to treat them equally. In short, let's include others. Everyone should feel welcome in the running community, after all, we all have the ability to run. The more, the better. Resources: Alison's Website Alison on Twitter Alison on Instagram Harlem Run Run 4 All Women Global Womxn Run Collective Thank you to my wonderful sponsors Athletic Greens, Janji, Tracksmith, and Altra for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Today I get to announce my brand new partnership with Tracksmith! Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. You can get 15% off your first purchase, click here and enter code TINA. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alison, I look forward to hearing your thoughts on the show.

Apr 6, 2020

We all know the economic fallout of this virus is going to be huge, and many companies have already gone out of business, with many many more expected to not make it through the year. Rather than just cutting employees, this time, big, "untouchable" corporations have also gone under. And what about the small businesses out there, who are not sure if they can even make it through the year? When you and your family have sacrificed so much for your dream, it can be paralyzing to think of how to move forward. Even if you have not lost a job or a business, you could still be affected by the fear of losing your job or business, being a college senior who is about to enter the working world with no prospects, or just someone who fears for the unknown nature of our economy. In addition to that, we all want to be there in the best way we can for those who are going through one of these tough life situations. This podcast episode features two parts, two interviews, with two experts who could address the different angles we may be experiencing this from. The first interview is for those who thought they were in a safe, stable job, and all of a sudden, that is either gone, or at risk of being gone. A psychiatrist was the obvious choice for me to bring on the show, specifically one who works with clients who have dealt with issues like this before. Dr. Michael Dulchin of Union Square Practice is a board-certified psychiatrist with an expertise in both psychotherapy and psychopharmacology. He works with patients with a range of difficulties including depression, anxiety, and attention deficit disorder, as well as relationship issues and work-related problems. Michael is also a runner, so he can speak to other areas of our lives too! Changing our mindset, our approach, our mental state is going to be the best way to approach this. A financial expert could not really give advice for the destroyed self confidence that comes with these situations around losing a job. At the end of the day, our self confidence and belief in our skills and abilities will be what gets us a job, or secures the job we are already in. The second interview is with business coach, Alli Worthington. Alli is here to give advice to the small business owners who find themselves in a very unsettling situation. Alli is a bestselling author of three books, speaker, podcaster, and business coach. Her goal is to help women reach the next level. Alli has helped individuals, small business owners, and Fortune 500 companies be more successful. Alli's no-nonsense, guilt-free take on business, family, and balance lead to appearances on The Today Show and Good Morning America. As a small business owner myself, I feel this strongly, and knew Alli would be perfect for spinning perspective, and helping us to feel in control again. Resources: Michael Gervais handling panic podcast episode Coronavirus for runners podcast episode Get the Job Loss and Financial Stress Written guide (Dr Mike's answers are transcribed, plus 20 other superstars contributed their advice for handling job loss). Own a small business? Get the Small Business Survival Guide, which contains transcribed advice from Alli and a 4 page worksheet to get you back on track. If you want to support me and the businesses who support me: Altra (enter to win a free pair of Altra every month here) Athletic Greens (with my link, you will get 20 servings for free) Generation UCAN (get 25% off with codeTINAMUIR25 if you are a new customer. If you're already a UCAN fan, save 15% with code TINAUCAN15)

Apr 3, 2020

As an athlete, odds are you have heard the name Meb Keflezighi. But as a runner, not only have you heard of him, you've idolized his abilities and been inspired by his amazing career. Meb, a 2004 Olympic silver medalist in the marathon, winner of the 2009 New York City Marathon, and winner of the 2014 Boston Marathon, cementing his legacy as one of the best long-distance runners in history, joined the Running for Real Podcast to discuss training, staying motivated during these difficult times, not letting circumstances define who you are, and the importance of surrounding yourself with people that believe in you. Your Training Won't Disappear With the Coronavirus spreading across our globe many races are being cancelled. Races which people have invested months and possibly even years of training in to. Whether you are at the peak of your training or have recently gotten off the couch to run your first 5K, having your race cancelled can be disappointing. However, the investment you've put into your body throughout your training, the miles, speedwork, and recovery runs don't disappear because of a race cancellation. Take the proper time for recovery and get ready for your next race. Meb suggests that now is the perfect time to identify weaknesses in your training and begin strengthening these areas. While your running may be limited, now is a perfect time to work on your core, do crunches, pull-ups, and push-ups. A lot of great training drills to assist you in these areas can be found in Meb's book, Meb for Mortals. At what Meb believed was the pinnacle of his training, he had been preparing for one of the biggest races of his career: the 2012 New York Marathon. Due to damage done to New York by the Sandy Hurricane the race was cancelled. While Meb said this was devastating he realized it was a good time to recover and refocus. If you are struggling to take the next step because you lack motivation, realize you are in a better position than most others. You will be back! It is just a matter of time. Life is a Challenge Many people are struggling right now, and life is extremely challenging; however, your mentality towards the current issues is something you can control. When it comes to your training you can have the "I'm done" mentality or you can realize that your health is very important and use this as a time to reset. Right now is a perfect time to scale back, calm down, and ask yourself, "What have I done right with my training?" and "What have I not done right?" Then go out and maximize your training. Take this time to refocus and remember why you run. Meb suggests that we look at the bigger picture and realize that sometimes we have to take two steps back to gain ten steps forward. A cancellation of a race can be disappointing, but it also gives you a chance to discover new ways you can come back stronger. We need to remember how important our health is to running and that our health comes first. It is easy to get caught up in thinking about the right now when we need to be thinking about the long term. Continue to be diligent, encourage others, and be there for one another. Don't Let Other People or Circumstances Define You We've all encountered roadblocks in our training or running careers, and Meb is no exception to this. In 2011 Meb was dropped by his sponsor, Nike. He said this loss was tough for him. His self-worth was devastated and believed his running career was over. He'd done the best he could for his country, but those days were behind him. Meb said many athletes dream about wearing the Nike Swoosh on their uniforms because it lets you know that you've made it. But as opposed to let the loss of this contract make him think he wasn't good enough, he decided he would prove them wrong. In 2011 Meb went on to set a personal record at the 2011 New York Marathon, afterwards he set a new personal record at the 2012 Olympic Trials, followed by a fourth place finish in the marathon at the 2012 London Olympics. And, in 2014, Meb went on to win the Boston Marathon two weeks short of his 39thbirthday! It is important not to let other people or circumstances define you. You determine who you are going to be and what you are going to make of yourself based on the circumstances you are dealt. Surround Yourself With People That Believe in You In 2011, shortly after losing his Nike sponsorship, Skechers offered Meb a contract. Other companies such as Ucan, CEP compression socks, and Maui Jim also offered Meb sponsorships. Meb said his sponsors really cared for him and wanted to see him succeed. They were instrumental in helping him achieve his goals and wanted to see him be the best that he could be. He said the powerful and kind words spoken to him by his fans and sponsors are what encouraged him to continue to run. When Meb won races, he said it was not a victory just for him, but a victory for the masses. At meet and greets Meb also stated that people bring him gifts, snacks, and share fascinating stories of losing weight through running. Runners have even approached him and told him his victory at Boston has inspired them to start running and train for a marathon. Kind words and inspirational stories can go a long way in motivating you to continue to train hard and look forward to the next race. Whether your race was recently cancelled, you've experienced a setback, or you are finding it hard to become motivated to get out the door again remember: Most of us have enough areas in our lives where we have to meet other's expectations. Let your running be about your own hopes and dreams. Recall why you started running, reminisce about the feelings you experienced during your "runner's highs" and start training for your next race! Resources: (Book) Meb for Mortals (Book) 26 Marathons (Book) Run to Overcome (Book) The Moment of Lift Meb's Twitter Meb's Instagram Thank you to my wonderful sponsors Vital Farms, Tifosi, and Generation UCAN for sponsoring this episode of the Running for Real Podcast. I have been a BIG fan of Vital Farms for years for their eggs, because they truly do care about their products and where they get them from. It is a brand that I trust, it is Lactose and casein free! With a new product of Ghee butter, it is a clean and versatile butter oil for all your culinary needs. Go Here for a chance to win a year supply of Pasture-Raised Ghee. I am very excited to have found a sunglass brand that are super durable and can be used to for athletic and leisure life styles. They even come in MANY colors and shades for the not so sunny days out there as well. The ones that I like is the Swank Series, go and check them out! Go here with coupon code TINA for 10% off. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Meb, I look forward to hearing your thoughts on the show.

Mar 27, 2020

Have you ever considered using running as a way to tell people what you care about? If not, I'm sure you've seen people that have. Maybe a neighborhood boy or girl on the cross-country team has asked you to pledge a certain amount of money for each lap they run during a fund-raising event, or maybe you've seen a 5K go through your city with every participant wearing pink to raise breast cancer awareness. When you run, you stand out from the crowd. Try going for a run in a new city and see how many people do a double take as you zip past them coming out of a coffee shop or notice the heads that follow you as you play leap frog with a public bus in traffic. We all find running curious, and those willing to run draw the eyes of many. Thousands of people line the streets to watch city marathons, runners and non-runners alike. There is something noble about running, a simple but strenuous act. Strangers give shouts of encouragement along a race course and volunteers are on the ready to hand out water and quick energy. It's a beautiful thing. The running community is made up of much more than just the runners. Running for a Cause When Rosalie Fish found out she could use running in this way, she felt excited, nervous, and powerful. She knew that running was the way for her to tell others about her story, and the stories of people in her community. Rosalie grew up on an Indian reservation in the state of Washington. Her community is made up of about 500 members of the Native American Cowlitz tribe. Unfortunately, a lot of prejudices and stereotypes about Native Americans still exist, and Rosalie was often on the receiving end of unfair treatment in public schools. Things came to an all-time low when Rosalie attempted suicide after the bullying, abuse, and harassment wouldn't stop. She was transferred to a new high school and decided that she would take up running again, remembering how it made her feel as a middle schooler. "The only thing that really kept me grounded […] and kept me going was running," Rosalie said, "I found that when I ran, physically, I was unable to feel sadness." At that time, it seemed that running was saving Rosalie's life, but running would give her life even more purpose later on. MMIW Rosalie kept running, and with the help of a dedicated coach, she was able to enter (and win!) races that she was being denied previously because of her heritage. She continued to race and her success helped her to feel empowered. However, it wasn't until she first saw Jordan Marie Daniel run that she truly felt inspired. Jordan is a Native American from the Kul Wicasa Oyate tribe in South Dakota. When she ran the Boston marathon, she painted a red hand over her mouth and the letters MMIW (Missing and Murdered Indigenous Women) down her legs. Jordan and Rosalie were able to meet and Jordan was inspired to paint the same symbol and letters on herself when she ran at Washington's track and field state championship. She said she was nervous, but her actions have been well received and given her even more motivation to run, giving a voice to those that don't have one. Every Runner Can Be Seen You may think that only the elite runners can use their platform to raise awareness. While it's true that media outlets won't interview every runner that crosses the finish line, there are other ways to be seen. You can't tell me that if you run the New York City Marathon in a giant homemade single-use plastic water bottle that you won't turn the heads of thousands of people. Even if your picture doesn't end up in the New York Times, thousands of people will see you run past and conversations will be had. Just think about the people dressed up as Santa Claus or Wonder Woman as they sweat through the 5K or 26 miles of their race. You and I have seen them. Whether it made us think about going to see the latest super hero movie is another question, but we definitely saw them. If you have something you care about, why not use running as a way to talk about it? Wear a costume, organize a group run, or maybe go big and try to plan a community awareness race. Choose to be like Rosalie and be proud of who you are and what you care about. We'll all be watching. Resources: Beyond Running: Suicide with Shelli Gordon- R4R 143 Urban Indian Health Institute Sovereign Bodies Institute Rosalie's Tedx Talk Rosalie on Instagram Thank you to my wonderful sponsors Butcher Box and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Butcher Box is a company that provides a delivery service of fresh and high quality meats. They are free of antibiotics, added hormones, and each box has 9-11 pounds of meat. You can even customized your choices or cuts of meats from beef, chicken, fish, pork, and bacon. This is a great way to get healthy, humanly raised, grass-fed, and free range meat. I am going to be giving you a special as being a listener for new Butcher Box members by giving away ground beef for LIFE of your subscription that will be included in your box order, as well as $20 off your first order. Go here to sign up now or enter code RUNNING at checkout. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I am very excited to have found a sunglass brand, Tifosi that are super durable and can be used to for athletic and leisure life styles. They even come in MANY colors and shades for the not so sunny days out there as well. The ones that I like is the Swank Series, go and check them out! Go here with coupon code TINA for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Rosalie, I look forward to hearing your thoughts on the show.

Mar 23, 2020

There is a lot of stress, fear, anxiety, overwhelm in our world right now. We have no idea what the future will look like, and that can be hard for us to function, especially when we are all told to stay inside our homes, which can make things even more intense. I knew there was only one expert I wanted to bring on the show to talk us through, help us understand what we can do right now to make things feel a little more under our control. Dr Michael Gervais is extremely busy right now, with his expertise and wisdom being requested all over the world, but he was kind enough to join me in a 20 minute conversation to reassure the Running For Real community. The episode last week with Dr Emily Stoneman on COVID19 was helpful for many, but what you seemed to enjoy just as much, was the second half of the episode where I talked about how to handle cancelled races. I would love to hear if you want to hear more of these episodes over the coming months. They are outside my nature (I love to record ahead of time), but if it is good for the community, I am happy to get outside my comfort zone. If you are feeling overwhelmed and don't feel you have anyone to talk to, many of my psychologist and mental health professionals have offered to connect with Running For Real listeners FOR FREE at this time. Enter your email here and I will get one of them to reach out to you. Please do not suffer in silence. I see you, and I am here for you. Resources: Struggling? One of my psychologist/mental health professional friends will reach out to you, just let me know here CDC website Information for pregnant women COVID19 podcast and race recommendations Get a written version of the COVID19 podcast, along with a guide for how to approach your training for the rest of the year Michael's Finding Mastery Podcast Michael on Twitter Michael on Instagram Michael on LinkedIn Compete to Create

Mar 20, 2020

At what point did you consider yourself to be a runner? Odds are, you were a runner long before you felt comfortable saying it out loud. Maybe it wasn't until after your first 5K, your tenth 5K, or even your first marathon. Perhaps you still don't call yourself a runner, or when you do, you quickly follow it up with "but not a fast one." This is silly. Why do so many of us feel the need to qualify for the Boston Marathon before we can call ourselves runners? We don't see this as often in other hobbies or sports. Imagine saying, "Yeah I have a dog, but he can't do tricks," or "I like listening to music, but I haven't been to a Taylor Swift concert yet, so I guess I don't reallylike music." You are a runner! It doesn't matter how fast, how far, how often or how many races you've been in. There is power in claiming that title, and although I will continue to tell you that you are "more than just a runner," you are one. When you embrace the fact that you are a runner, you start treating yourself as one. A confidence emerges and you join a community that is excited about what they do. Even more than that, you start to do things that help you become a lifelong runner, giving your body the respect and devotion it needs. To the middle-of-the-packers and the ones still nervous to claim the title of runner: This one's for you. Run to the Finish Amanda Brooks is the genius behind both the website and the new book titled "Run to the Finish." She started her website in 2005 as a way to talk about her new found love in running. Since then she has become as expert researcher, journalist, and author, helping runners do what she loves most, running. As a new runner, Amanda felt the need to talk about what she loved with others online because she didn't know a lot of people who were runners. Maybe that's because there were so many closet runners, but she quickly found a group of people like her. As she ran more and more, she also became more interested in the science behind it and soon she was researching everything about running. Amanda considers herself an actionable person. "Tell me what to do," she says when referring to a running warmup. She isn't interested in general advice, but a list of things she can actually do. That's what her website and book are all about. Every new and experienced runner can find things there to implement immediately into their running. Treat Yourself Like a Runner The next step after calling yourself a runner, is to work out like one. No, this doesn't mean you need to run 100 miles a week, or sprint around the track. It simply means you ought to give your body the rehab and prehab it needs. If you want to be a lifelong runner and avoid injury, you shouldn't wait until you are a certain age or log a certain number of miles before you do these things. Many runners don't want to hear it, but you can't simply "just run" if you are in it for the long run. Hip and core exercises, mobility exercises, and strength training are important. But it can be simple to appreciate. Know that every foam roller session is adding to your longevity and satisfaction as a runner. Check out Amanda's website to find what you can do today. Lastly, don't be afraid to literally invest in yourself and your running. Buy a book on running, schedule an appointment with a sports' therapist, or hire a running coach for a few sessions. The investment will be worth it. You will feel validated as a runner and you'll be recovering from injury less often. Now get out there and show the world that you are a runner! Resources: (Book) Endure: Alex Hutchinson (Book) Older, Faster, Stronger: Margaret Webb (Book) Peak: Marc Bubbs (Book) 80/20 Running: Matt Fitzgerald (Book) Run to the Finish: Amanda Brooks Amanda's Website Amanda on Instagram Amanda on Facebook Amanda on Twitter Amanda on YouTube Thank you to my wonderful sponsors Vital Farms and Body Health for sponsoring this episode of the Running for Real Podcast. I have been a BIG fan of Vital Farms for years for their eggs, because they truly do care about their products and where they get them from. It is a brand that I trust, it is Lactose and casein free! With a new product of Ghee butter, it is a clean and versatile butter oil for all your culinary needs. Go Here for a chance to win a year supply of Pasture-Raised Ghee. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Amanda, I look forward to hearing your thoughts on the show.

Mar 15, 2020

Special report episode on Coronavirus. I interviewed Dr Emily Stoneman, an Infectious Disease Specialist working at the University of Michigan, to ask her all the questions we have been wondering, and then addressed what to do as runners. Emily has been working 18 hour days, but gave us almost an hour of her time to help the running community feel at ease. In the second half of the episode, I address what to do if your goal race has been ripped away from you because of necessary cancellations or postponement? I cover this, along with advice for how to plan the rest of your year of training. Resources: CDC website Information for pregnant women Get a written version of this podcast, along with a guide for how to approach your training for the rest of the year Athletic Greens (get 20 servings, a $79 value pack) for free with your order

Mar 13, 2020

Wouldn't it be nice if our motivation was consistent? If every day we woke up we knew exactly what we wanted to do, how to do, and the motivation to actually get it done? Truth be told, we probably experience pockets of this, and maybe some of you can string together months at a time of getting into "flow." Finding our motivations and processes is a process in itself, and it's a journey worth going on. Let me introduce a person that has been on that journey, and done it well, Margo Mountjoy. Margo began her relationship with professional sport as a synchronized swimmer for her home country Canada. Today she is a member of the International Olympic Committee's Medical Commission, a member of faculty and a consultant for multiple Canadian Universities, and a member of the World Anti-Doping Agency. Among these and other things, Margo has served as a team physician and continues her research work in the fields of women's health, anti-doping, and abuse in sports environments. If there is someone who has a great amount of motivation, it's Margo. Pull up this podcast right now to hear all the things Margo is doing to help the sports world. How Does Your Motivation Fuel You? Although going from professional athlete to Olympic committee member seems like an obvious progression, Margo's journey was a bit more winding than you would expect. "I didn't start my Ph.D. till I was over 50," she says. After she ended her competitive swimming career, she attended medical school and stepped away from athletics to focus on her education. From there, Margo completed her residency and began her career as a physician. It was during residency that Margo found a love for promoting physical wellbeing. Since that time, Margo has often been driven by seeing a need and working to fulfil it. Personal accolades or titles don't motivate her, simply helping people does, and it's what has kept her working so hard for so long. Whenever we get discouraged, it's good to complete an inventory and see what our motivations are. When what we do is greater than ourselves, we can always go a little further. "Nothing personal motivates me," Margo says. Receiving a hand written note thanking her for her work can mean just as much to her as having impressive research articles published. Keep the Goal in Mind This isn't to say that Dr. Mountjoy doesn't get frustrated occasionally. "I'm not someone who is going to solve all the problems in the world," she says, "It is a little frustrating at times...but you must remain patient and wait for the opportunity." As she works on changing cultures and systems, there will inevitably be moments that Dr. Mountjoy can't control, but she doesn't feel overwhelmed. She stays ready to act when the moments are given to her. For Margo, keeping the goal as her guiding force is powerful. She has the athlete's best interest at heart which keeps her motivated and patient during the difficult times. We can learn a lot from her vision. As a runner, it's important to have those end goals in mind that allow us to enjoy the moment and do the things that are best for us. Whether that is allowing ourselves to eat enough food to keep our body energized, or keeping a thought of those who look up to us in mind as we hit walls on our runs, having sustainable motivation is key. Know Where You Stand Wherever you are in your running journey, it's good to know where you are. Do you have a pain that is bothering you? Do you have a hard time sleeping? Do you feel like you have less any energy than the people around you? Are you always hungry or always full? We will never be perfect runners, but there is no sense in delaying our potential. Dr. Mountjoy stresses the importance of being aware of all your body functions. Make sure that you are checking in on yourself and doing those things you know will help you perform to your best ability. Get your sleep, eat enough nutritious food, and seek professional advice for any issues that you have questions about. Resources: Jennifer Gaudiani Episode 159 Renee McGregor Episode 99 Jessi Haggerty and Meg Steffrey-Schrier Episode 89 Nancy Clark Episode 25 Margo on Twitter Thank you to my wonderful sponsors Athletic Greens, Janji, Butcher Box for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more! JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Butcher Box is a company that provides a delivery service of fresh and high quality meats. They are free of antibiotics, added hormones, and each box has 9-11 pounds of meat. You can even customized your choices or cuts of meats from beef, chicken, fish, pork, and bacon. This is a great way to get healthy, humanly raised, grass-fed, and free range meat. I am going to be giving you a special as being a listener by getting 2 filet mignons, a pack of bacon, and PLUS $20 off of your first box. When you sign up now here or you can use code tinamuir at checkout for the offer. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Margo, I look forward to hearing your thoughts on the show.

Mar 6, 2020

Life can be overwhelming and busy, however that doesn't mean you still can't find time for yourself. Liza Howard, elite ultra-marathon runner, coach, employee at the National Outdoor Leadership School, and mother of two children knows in order to succeed in her sport and remain at the top of her running game she must find time to put in the miles. Despite a busy homelife, Liza has managed to win the Leadville 100, Rocky Racoon 100, and the Javelina Jundred. As opposed to making excuses, Liza has used a hectic schedule as a motivator to get out and run. Be Happy with Your Mess It may not always be easy to find time for you, but you have to. Liza says at some point, something has to give. You have your needs. For example, you have to work to earn money. You have to take care of your children. But you don't always have to have the cleanest house, or the most well-manicured yard. You need to identify the things which are not as important for you to keep up on all the time and make peace with those things. Be happy with your mess. Realize there will be times when you have to make time for yourself for your own sanity. If you cannot keep up with everything, that's fine. Allow yourself the time to go out and run. Allowing yourself the opportunity to go and train and to feel the freedom that comes with running will give you the necessary mental break and will make you a better mother, spouse, and person. Age is Just a Number Too often we put limitations on ourselves. Our mindset entering a run is just as important as our physical capabilities. It is not a useful mindset to believe we are too old and can no longer run or can't compete anymore. Of course, as we get older there will be natural physical decreases, however, it seems to be us that put those limitations on ourselves. There will always be time to continue to improve. There are people, such as Liza, who are older runners, yet they are still continuing to win ultra-marathons, put in forty mile runs, and race Olympic qualifiers. Being fast is not as important as trying to get the most out of your body. Tips on Staying Motivated Finding the energy to get motivated can be a challenge. Set a scheduled time to when you can go out and run each day. If you miss that scheduled time, that's ok. Don't let that hang over your head. Just look forward to being able to run the next day. When you run don't feel like you have to go out for an hour each time. Commit to five minutes. Get out the door, and once that five minutes hits, odds are you'll want to continue running. Continue to make small commitments and as you accomplish those small goals, it will make setting and obtaining bigger goals easier. Don't compare yourself to others. Some of your friends may be able to go out and run amazing trails and have these incredible training runs. That may not always be the case for you, and that's ok. While training for Ultra-Marathon races Liza said she has had to run 40 miles on the treadmill and has a 2.1 mile loop near her house that she will run over and over again so that she can stop in and check on her family during her training runs. Someone else's reality may not be your reality. But, continue to put in the miles and train for your race. One motivating factor Liza uses is always having a race on the calendar. If you have something to train for, you'll have the desire to go run. You'll want to show up race day with your best self: prepared, motivated, and with a positive attitude. A positive attitude allows you to go out and overcome obstacles. Sometimes, regardless of preparation, you may have a bad race. Don't focus on the negatives, even if you have a bad race or a bad run. Use it to challenge yourself to do it again. Not only is Liza an amazing runner, she also does a lot for her community. Each year Liza works with approximately thirty veterans, through her Band of Runners trail camp, who are struggling to be physically active and connect with their communities. The camp's mission is to share the community of trail running and the physical and psychological benefits associated with running in nature. It also helps to connect them with other trail runners in their communities and provide them with a strong support group. Resources: Band of Runners Website Liza Howard Twitter Liza Howard Website Liza Howard Instagram Thank you to my wonderful sponsors Generation UCAN, Altra, and Body Health for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Liza, I look forward to hearing your thoughts on the show.

Feb 28, 2020

Have you ever experienced an injury so severe you thought you would never come back from it? Do you remember the thoughts that ran through your mind? Or the disappointment you felt? In 2017, Hillary Allen was ranked first in the Skyrunning World Series. This series consisted of high altitude endurance races spanning anywhere from 50k to 100k. Hillary, sponsored by The North Face, was at the top of her running game when she suffered a catastrophic injury after a 150 foot fall during the Hamperokken Sky Race in Norway. Hillary suffered two broken arms, two broken vertebrae, two broken ribs, ligament damage in her foot, and several bruises and lacerations. While many people may have seen this as an impossible setback, Hillary took it as a challenge and faced it head on. What is Strength As runners, we define ourselves as runners. When you experience a runner's high, it is an experience like no other. But when we can't experience that high due to an injury, especially one that will keep us away from the sport we love for so long, we will experience both physical and emotional pain. It is in these moments that you can define yourself as someone who gives up, or you can define yourself as someone who is not only a strong athlete, but a strong person. Being a strong person may seem easier said than done. So, how do we find the strength to press forward when the situation seems so dire? Try starting a journal. Writing down affirmations to yourself will help pull you through these hard times, even if you don't believe them. Write positive messages to yourself and then go back and read those messages. You can empower yourself and nurture a belief that your strongest athletic days are ahead of you. You may not be able to see the light at the end of the tunnel, you may even think it's not there, but it is! The more you affirm this within yourself, the more you will buy into it. Strength is also being able to rely on other people. It is ok to be vulnerable. It is in moments of vulnerability that we find the most strength. We can ask for help and that's ok. It takes strength to rely on other people. Strong isn't always, "Let me do it myself," but can be, "Please, I need help." Be Honest with Yourself and Don't Give Up One of the more serious injuries Hillary suffered in her fall was a Lisfranc injury. This type of injury typically takes close to a year to fully recover from. Hillary's doctor told her she may jog again, but most certainly would not run again. As heartbreaking as this may be to some people, Hillary made the decision to not allow this diagnosis to eliminate hope that she may not run again. Instead what she decided to do was allow the impossible to motivate her and make her optimistic. If you sustain an injury and want to get back to running, you can do it. The first step is realizing it will not be easy. You and only you make the decision on how you are going to handle the hard times that are sure to come. It is ok to doubt yourself. It's human nature to experience feelings of reservation and uncertainty; but doubt has the ability to foster belief. Think back to the last time someone told you that you couldn't do something. How did that make you feel? Did it motivate you to prove them wrong or did you decide to believe what was being said? We can become so overwhelmed by focusing on our inabilities that we forget about how much we are truly capable of doing. Surround yourself with people that want to see you succeed, with people that will listen to your negative thoughts and fears. Put those scary thoughts out there and be honest with not only yourself, but with your support group. Sometimes honesty can be hard, and if you find that you can't do it, fake it. And continue to fake it until that self-doubt is gone and you begin to believe in yourself. People are stronger than they give themselves credit for, but you can do it. If you give yourself permission to suffer a little bit, you'll surprise yourself with how strong you really are. Don't Call it a Comeback Your return to running following an injury or a break may insinuate you are coming back, but don't call it a comeback. Coming back means you are coming back to the same place you left off. But you are not. The journey back from an injury should make you feel like a completely different person. You cannot compare yourself to the person you were before. By doing this, you will put a lot of unnecessary pressure on yourself which will diminish the joys you should feel while running. Know that while your pace may not be where it once was, you are now a stronger athlete, with new knowledge and a greater love for running. By calling it a comeback you put a lot of internal pressure on yourself. Pressure that is unnecessary and that can take away from the joys running should bring you. Not only do you put pressure on yourself, but it can also be frightening. However, the opposite of fear is courage. Getting back out there and running is what courage looks like. Lacing up your shoes and hitting the trail or the road and competing with yourself. Running is a celebration. It is liberating! Overcome your mental block and allow your body to do what it knows how to do: run. You can tell yourself you are going to give up, but don't ever give up. Look at challenges as an opportunity to dig deep into yourself, to pull from within you something you never knew you had. This will create experiences for you to draw from as you encounter future trials and will give you the strength to conquer setbacks, as improbable as they may seem. In the words of Walt Disney, "It's kind of fun to do the impossible." Resources: Hilary's Twitter Hillary's Instagram Hillary's Website One of the things that I truly LOVE to do every week to get to know my audience better is my Newsletter I will cherish and guard your email. It is a way that I can get to know you all and to build a true connection with you, as social media has been tough on me lately. I know how annoying it is when you sign up for something and suddenly find yourself on 50 other email lists. This is just you and me. I promise. If you are interested go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Hillary, I look forward to hearing your thoughts on the show.

Feb 21, 2020

Runners are a different species. Not only is running our sport but it is our passion, our mental break, our chance to distance ourselves from the world and the stressors of everyday life. However, as a runner, I am sure you have suffered injuries and setbacks. You are not alone. According to Cindy Kuzma, journalist for Runner's World, and Carrie Jackson Cheadle, mental skills expert and nationally recognized for her expertise in sport's performance, about three quarters of runners will suffer an injury within their first one to two years of running, and an even greater number will suffer some form of injury throughout a running career. Kuzma and Cheadle, authors of the book Rebound: Train your mind to bounce back stronger from sports injuries, have studied injuries and the mental toll that can take on your mind and have sought out to educate people of the importance of your mental health during times of injury. Is There a Good Time to Take Time Off and Reset Runners are stubborn and do not like taking time off from their sport. However, after sustaining an injury, rest will become an important part of your recovery. Cheadle says, "It takes more mental toughness to stop and to take that break and to focus on your recovery then it does to push through. A true sign of mental toughness is wanting something so bad but willing to back off for a little bit to give your body what it needs to hit your goals." We tend to focus so much on the now and the current situations we find ourselves in. But, when we goal set, we focus on the future and where we want to be one month, six months, or even one year from now. The same should be said for our injuries. We have the amazing gift of internal knowledge. We know more about our bodies and how are bodies are feeling than anyone else. One benefit of tapping into the psychological aspect of recovery is we allow ourselves a chance to conduct a "self-inquiry." As you proceed to heal from a running injury you can ask yourself, "Is it time to push hard or is it time to rest? Will pushing now benefit me three months from now or will it hinder my recovery process and push my goals back further?" Running Becomes Our Identity Running, or being an athlete in general, can provide you with a high athletic identity. We all have different identities and play different roles in life, whether it is the role of a mother or father, an employee at our place of employment, or a student. At times our feeling of self-worth may be more connected with one identity than another. This tends to be especially true with high endurance athletes. When we sustain an injury and are unable to train or compete, we lose a part of ourselves when we lose that athletic identity. It is in these moments where your true identity will come out. As opposed to looking at the situation through a microscopic lens, we need to pull back and view the bigger picture. You are still an athlete; however, recovery just becomes your new sport. The time and energy you used to put into running now gets put into your recovery. This is the time to mentally reset, work through the healing process, both physically and mentally, and learn something from the experience that will make you a better runner as you begin to train again. The Hero's Journey What is a hero and how does a hero become a hero? If we think about heroes, both fictional and real, these individuals suffered major setbacks and had to overcome them in order to obtain "hero status." For example, arguably one of the greatest athletes of all time, Michael Jordan, did not make his high school basketball team. This devastated him. So, what did he do? He got in the gym throughout the course of the next year and worked hard every day, letting that experience motivate him to be the best. The same should be done by each of us as runners. There are mental drills that can help us push through the mental agony that comes with being unable to perform the sport we love. Kuzma said following an injury we each have the natural human reaction of, "Well this sucks!" But if we change our thinking, we can come out on the other side stronger than before. Change "this is going to suck" to "this is going to be hard," and see how that makes you feel. Then take, "this is going to be hard" and change it to "this is going to be a challenge." Now, how does that make you feel? Then you can eventually change "this is going to be hard" and arrive at, "this is going to be an opportunity." See how that makes you feel? Do this with small situations and practice it so that it becomes easier to do with bigger obstacles. Obstacles can be opportunities and you get better as you practice. Being Disappointed is Alright, but Don't Let it Consume You As runners we belong to a very unique community. We train hard. We push ourselves to the point of exhaustion. We get excited when we set personal records and we get excited when our training partners set personal records. But what happens when we sustain an injury and we can no longer train with our training partners or friends? As someone who has experienced a runner's high and who loves to run, it is a common reaction to become angry, not only at yourself, but at your training partners who are still able to run. Those same training partners who are still setting personal records while you are unable to run. Being unable to train with your team or your friends may make you feel isolated, whether it is real or perceived. For this reason, Cheadle and Kuzma founded The Injured Athletes Club podcast and The Injured Athletes Club Facebook page. One of the hardest parts about being injured is the comradery that you feel your missing out on. However, The Injured Athletes Club podcast will provide you with the necessary mental skills to cope with sports injuries and the mental side of rehabilitation and recovery. Kuzma and Cheadle will also provide you with tools you can use to stay positive and resilient during your recovery. The Injured Athletes Club Facebook group allows you to interact with other runners who are dealing with injuries of their own. It is a chance to talk about how you are feeling, both mentally and physically, and receive support from other runners to assist you in your journey. Sometimes all we want to do is talk. The Injured Athletes Club Facebook page is a great place to vent your frustrations or, even better, share stories of your successful journey. Whether we be elite athletes, endurance athletes, or your Saturday 5k runner, we are not immune from injuries. At some point during our career it is very possible we may sustain an injury or a setback. The most important thing to remember is, it is not the end of the world. While it may frustrate us, aggravate us, or downright cause us physical and emotional pain, it is a journey. It is your journey. Every hero suffers a setback before they reach their full potential. With that being said, remember, it may suck, it may be hard, and may be a challenge, but in the end it's an opportunity to grow and come back stronger and more determined then you would have been had you not sustained the injury. Resources: Carrie Cheadle Twitter Cindy Kuzma Twitter The Injured Athletes Club Facebook page (Book) Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries Thank you to my wonderful sponsor Vital Farms for sponsoring this episode of the Running for Real Podcast. I have been a BIG fan of Vital Farms for years for their eggs, because they truly do care about their products and where they get them from. It is a brand that I trust, it is Lactose and casein free! With a new product of Ghee butter, it is a clean and versatile butter oil for all your culinary needs. Go Here for a chance to win a year supply of Pasture-Raised Ghee. One of the things that I truly LOVE to do every week to get to know my audience better is my Newsletter I will cherish and guard your email. It is a way that I can get to know you all and to build a true connection with you, as social media has been tough on me lately. I know how annoying it is when you sign up for something and suddenly find yourself on 50 other email lists. This is just you and me. I promise. If you are interested go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Cindy and Carrie, I look forward to hearing your thoughts on the show.

Feb 14, 2020

If you live in a developed country, you likely enjoy the benefits of being able to rely on government systems that protect you. You can walk outside and feel safe in your neighborhood, put money in your bank and have faith it will be safeguarded, or voice your opinion and not be punished. You probably also follow a set of rules without much thought for the same reason. You don't steal from others, drive backwards on the freeway, or shoot your neighbor's dog after it poops on your lawn. To be fair, some of these scenarios are simply using your common sense. But have you been in a country with limited driving rules? Google "crazy driving in India" and you'll see what I mean. The point is, we rely on rules and regulations to protect us and help us make decisions. Luckily, we don't have to think about the morality of every decision we make. Instead we can focus on working hard in our job, spending time with our family, or thinking of creative ways to keep that dumb dog out of our yard. What the heck does this have to do with running? A Controversial Shoe Enter the Nike Vaporfly. We live in a world that is continuously looking for that next big thing to help us run faster. How can we lose more weight? How can we recover from injury? How can we avoid injury? These mainstream questions have people lining up to give their money away whenever a new product or study comes out. A shoe that has created controversy for several reasons, the Vaporfly was one of the first to have a carbon fiber plate, acting almost as a spring for the runner's foot. However, the way the shoe was first released was just as controversial when Nike made the shoe available to just a handful of elite runners. Today, the Vaporfly has officially been allowed into the 2020 Olympics. Some athletes and media don't agree with the decision, but the even bigger problem is how the shoe has been regulated thus far. What Qualifies as Cheating? Alex Hutchinson made his way on the show today for the third time. That sets a record for the Running for Real podcast, and for good reason. Alex is an amazing sports researcher, author, and journalist. Most recently he participated in a study riding a bike through the Italian Alps after putting on some funky headgear and experiencing brain stimulation. Alex was also one of the first members of the public to try out the Vaporfly when he was sent a pair to write an article about them. Like many, he has had to make the decision of whether or not to use the shoe that promises at least a 1% improvement in your performance and a quicker recovery time. Is it fair to use a shoe that makes your performance immediately better? Is it fair to use something that athletes in the past didn't have access to? Is it fair to use something that other competitors don't have access to today? These are the hard questions. What actually qualifies as cheating? Is it cheating if you can get away with it? What if there is a loophole? Is this a matter of following rules or following your moral compass? Leveling the Playing Field How will Alex make his decision about running in his Vaporflys? Well, to him it's about a product being available to everyone. His Vaporflys have been sitting on his shelf for a few years now, but as he trains for the London Marathon, he's pretty sure that he'll run in them. Now that every major shoe company has some sort of carbon fiber shoe, the playing field has been leveled and running in this new shoe doesn't feel like cheating. It's up to the organizations to further determine what is fair. Like everyone else, we don't have all the answers, but these are questions worth thinking about. In the end we hope that the institutions set clear rules that promote good health and fair competition. That's what it's really about. Resources: (Episode 97 with Alex) (Alex's Book) Endure Alex's Website Alex on Twitter Alex's Article on brain stimulation Thank you to my wonderful sponsors Athletic Greens, Janji, and Butcher Box for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Butcher Box is a company that provides a delivery service of fresh and high quality meats. They are free of antibiotics, added hormones, and each box has 9-11 pounds of meat. You can even customized your choices or cuts of meats from beef, chicken, fish, pork, and bacon. This is a great way to get healthy, humanly raised, grass-fed, and free range meat. I am going to be giving you a special as being a listener by getting 2 filet mignons, a pack of bacon, and PLUS $20 off of your first box. When you sign up now here or you can use code tinamuir at checkout for the offer. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alex, I look forward to hearing your thoughts on the show.

Feb 7, 2020

We've all seen the picture of an iceberg that shows what we see above water is only a fraction of what is happening underneath. This depiction is the reality for many people or situations that we encounter every day. The story always has more to it than first meets the eye. This is no different for Alysia Montaño. Many know her as "the runner with a flower in her hair," or "the pregnant runner." But like all elite athletes, Alysia is more than a runner, with a lifetime of stories that make her who she is. Today Alysia not only helped us understood who she is, but how we can look beneath the surface to understand others and even ourselves in a new light. The Pregnant Runner Although Alysia has won seven national championships and two world championships, some of her biggest recognition came when she decided to run at the 2014 USA Nationals while she was 8 months pregnant. Like you would guess, many people (who were not her coach, midwife, or doctor) began questioning what she was doing. "Is that healthy for you or the baby?" they would ask. Alysia was being healthy, and her first daughter Linnéa was carried to full-term, strong and healthy. While Alysia didn't PR during that race, she finished strong and proved her point. It is okay to be a mother and a runner, and it's okay to do them simultaneously. This was just the beginning for Alysia and boldly living her beliefs. She continues to speak out today for women and underprivileged groups, working with brands that support women in their careers and their motherhood and calling out those brands that don't What Privileges Do You Have? With all the talk of equal rights, planet conservation, and other issues, life can get overwhelming quickly. Sometimes you might just want to curl up into a cozy ball under a blanket and shut out the world. It's easy to want to just put your head down, live your own life, and not try to change a world that can seem unchangeable at times. Alysia recommends to simply take a moment and recognize all the privileges you have when you feel this way. For those that don't have the same privileges, they don't have the option to hide from their challenges. They must fight every day. All of us have both more and less privileges than other groups of people. Hopefully this gives you motivation to keep working toward a better life while being grateful for what you already have. Work hard to gain those privileges you don't yet have, and look out for those that have even less. Put yourself in the shoes of others and you will find energy to fight for them. What It's Like to Be a Russian Athlete Every person has a different story. When Alysia found out that she would be upgraded to the Bronze Medal from her initial fourth place finishes, it was difficult for her to describe her feelings. Of course, she was happy to find out she would receive her medal, but also upset about the entire process. It will be impossible to truly give Alysia what she deserved. A moment with her country's flag, standing on the podium amidst other athletes, lost pay and potential contracts, and having her departed grandmother never know of her accomplishments are all part of what she will never get back. Her story was changed forever. Yulia Stepanova, the Russian athlete who was the whistleblower to set off the doping allegations was able to talk with Alysia about her experiences training as a potential Olympic athlete in Russia. Her story is very different than those runners in the U.S. While most athletes in the U.S. need to go searching for illegal performance-enhancing drugs, these Russian athletes were given pills at a young age, expected to take them, and rarely told what they were. To perform clean, they had to overcome more hurdles than should be expected of them. Alysia recognized that Yulia not only had a much different experience than her as an elite athlete, but also risked her life in being a whistleblower. Run in Their Shoes The takeaway is straightforward, though not easy. Try to consider other people's lives and experiences. No one has the same story as you, whether that is an underprivileged member of society or a foreign athlete. We can continue to work toward something greater by doing our best to understand the people around us. Resources: Alysia on Twitter Alysia on Instagram Alysia's Website Keeping-Track Podcast Thank you to my wonderful sponsors Generation UCAN and Altra for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. One of the things that I truly LOVE to do every week to get to know my audience better is my Newsletter I will cherish and guard your email. It is a way that I can get to know you all and to build a true connection with you, as social media has been tough on me lately. I know how annoying it is when you sign up for something and suddenly find yourself on 50 other email lists. This is just you and me. I promise. If you are interested go here to sign up! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alysia, I look forward to hearing your thoughts on the show.

Jan 31, 2020

Do you want to be able to run for your entire life? Then the number one most important thing for you to consider today is the world we live in. Politics aside, we want to be able to keep running on this beautiful planet. If we continue to treat it the way we have been the last several decades, that won't happen. This is important to us as runners, and it makes sense. We are out there breathing in the air and taking in the scenery. Of all people, we recognize the differences in temperature and air quality on a daily basis. It effects how far we can run, how fast we can run, and if we can run at all. We get it. So what are we doing about it? Back on the show with us today was Clare Gallagher. Since she was last with us on the podcast, she won Western States, the world's oldest 100-mile race. Just before that, she was doing the thing she is just as passionate about, working to save the planet. Just two weeks before the incredibly difficult 100-miler, Clare was attending a Climate Conference in Alaska and traveling with her sponsor company Patagonia, well known for their social position and activism. She returned home just 20 hours before race time. But Clare gives credit to her trip as part of the reason for her victory. Yes, she is a great competitor and likely in the best shape of her life, but her passion for the planet is what gives her her greatest motivation and strength. A Challenge Greater Than 100 Miles Listening to Clare gives you an understanding of how great a challenge we have in front of us. The momentum is still headed in a negative direction. These forces are such that by the time we see the effects of climate change, we are well behind in fixing them. However, Clare doesn't give up. The only thing she or any of us can do is wake up and put in the work to make positive changes. Just like running 100 miles, changes in our actions as a global community start with a single foot forward. Every step adds up, and if we focus on the thing directly in front of us, we will indubitably make progress. What Can We Do? The next step is learning what we can do to help and then doing it. Continuing to search, read, and learn is Clare's advice. A great first step is to simply become aware of the things you are purchasing and the activities you are doing that have an effect. How often do you use single-use plastic products? Are you eating meat more than you need to? How much energy are you using? Can you reduce it? By this point, you have probably heard several things you can do to make a positive change. It's not easy or realistic to change everything you are doing, but there are certainly small things you can try. Maybe try having a "Meatless Monday," or if you are already doing that you can try having a "Meat Monday," where it is the only day of the week you eat meat. It could be as simple as asking a co-worker if they can carpool with you once a week, or actually seeing if your city has public transportation that could work for you. You will be surprised at what you will find when you begin to search. Of course, people with all political views can participate positively. Enjoying the earth is one thing we can all have in common. But that doesn't mean you can sit back quietly. Being an active voice in whatever party you belong to is beneficial, and letting your local representation know that you care is a powerful thing. Act Now Whatever it is you can do, do it now. We truly can't wait without further consequences. Use your voice, your actions, your vote, and your wallet to make these changes. We runners love this planet, let's make it known. Resources: Clare on Instagram The Game Changers Movie Before the Flood Inside Bill's Brain Protect Our Winters Sunrise Movement Joe Rogan and David Wallace-Wells (Book) The Uninhabitable Earth (Book) The Water Will Come Additional Links to Causes Clare Supports POW Trail Volunteer Toolkit ORGANIZATIONS Protect Our Winters - My recommendation fro the best climate change advocacy org to get involved with. 1% For the Planet - Where I donate 1% of my income. Runners For Public Lands - Running environmental group inspiration out of Ventura, CA. Save the Boundary Waters , MN - Runner running across the Boundary Waters Wilderness Area in order to raise awareness about the proposed copper mines. PODCASTS Drilled "Uncovers the mechanics of the longest-running and most elaborate propaganda campaign of the century—the creation and spread of climate change denial." Threshold - In depth look at potential of drilling Arctic National Wildlife Refuge. READ New York Times Climate Newsletter Background on air quality (Clare's blog) Carbon offsets explained: More specific link on carbon offsets via POW. A New Year's Climate Diet Thank you to my wonderful sponsor Recoup Fitness for sponsoring this episode of the Running for Real Podcast. Recoup is a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portable cryosphere massage roller that stays cold for up to 6 hours, easily cleanable, and mess free! Click here to get 15% off by using code: tinamuir Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Clare, I look forward to hearing your thoughts on the show.

Jan 24, 2020

Nothing matters more to a runner than their feet. It's one of the few things that we feel comfortable with spending decent money on. We know that shoes are about the only thing you need to get into running, so over the years, getting the best shoes for our feet is what we have focused on. The right pair of shoes can make a big difference in how you feel about running. Can you imagine trying to run in a pair of firefighter boots? Or what if every time you laced-up, you put on a couple of two-foot long snorkeling fins. Running definitely wouldn't be as enjoyable. For a decade or two, minimal footwear, or even running barefoot has gained popularity. Perhaps you've considered it, or even given it a try. For the majority of runners though, it's mostly an experiment. While it isn't very reasonable for the most of us to run barefoot, whether it's the terrain where we live or the way we feel about it, the barefoot movement has made some big differences in how our shoes look today and how experts research the foot. Jay Dicharry is one of those experts. He is a physical therapist and a sports clinical specialist. He has written two books on running and helps several types of athletes recover and increase their performance. Jay's goal is to help people achieve their goals by working backwards from those goals, finding the weak points, and strengthening them. The Connected Human Body Most recently, Jay has focused on feet. He's found, that just as runner's now want to strengthen their hips and core, they should also strengthen their feet. If you don't know already, the reason behind strengthen our hips and core is to avoid injury and perform better as a runner. It may not be intuitive at first, but strengthen these areas of our body help to keep better posture, longer. As the children's song "Dem Bones" suggests—cue the music—the knee bone's connected to the thigh bone, the thigh bone's connected to the hip bone...and so on. With proper posture, we don't put too much pressure on the wrong parts of our body. As we fatigue, those muscles that we have trained, lose their form. So even if your legs are strong and still moving, your weak hips and core could, for example, lead to unnecessary strain on your knees. Focusing on a Runner's Feet Similarly, our feet can use some strengthening. For a number of years, shoe companies and professionals really wanted to tell you that you have a certain type of foot, one that needs a higher or lower arch support, or a wide or narrow shoe. Jay says that our feet both pronate and supinate, something that used to be classified as a "type" of foot. "Feet need to move," he says, "they aren't like a static bridge." Instead of trying to find the right type of shoe for your foot, he suggests wearing multiple types of shoes throughout the week so our feet get used to different environments. The bottom line is that if we have stronger feet, we can run faster, jump higher, and cut harder. The focus should be on freeing our feet and strengthening them, rather than confining them and creating an inflexible and insensible foot. How to Strength Your Feet The process of strengthen your feet is similar to most healthy habits. You don't need to do it a lot, and it's most effective when done consistently over a long period of time. For children and those that train without shoes, feet are still flexible and using them without shoes or with minimal shoe constriction keeps them that way. For most of us, we can strengthen our feet by doing simple exercises. Practicing balance and doing other exercises barefoot can help, as well as using some of Jay's feet strengthening tools. A good way to incorporate foot strengthen exercises is to add them at the beginning or end of a run and to not consider the run complete until you have finished them. Training correctly for a short amount of time is often more effective then training incorrectly for a long period of time. Think about that when considering adding a foot strengthen exercise to your routine. Whatever we can do to train better, we should happily embrace it. The challenge is in deciding how best to spend our time training. How will you train smarter this year? Resources: Jay's Website Rebound Physio on Twitter Running Rewired Anatomy for Runners Thank you to my wonderful sponsors Recoup Fitness, BodyHealth, and Generation UCAN for sponsoring this episode of the Running for Real Podcast. Recoup is a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portable cryosphere massage roller that stays cold for up to 6 hours, easily cleanable, and mess free! Click here to get 15% off by using code: tinamuir If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jay, I look forward to hearing your thoughts on the show.

Jan 17, 2020

You watch them constantly for two weeks straight once every four years; strong, confident, and full of national pride. Olympians take the world stage for just these few moments, and then for most of them, it's back to a fairly normal life. They have families and jobs just like you do, but they also dedicate an intense amount of time to perfecting their craft. So, what does a life of an Olympic athlete look like? What do they think about and care about? How do they manage to train and take care of daily life? I interview elite athletes on the podcast fairly regularly. However, we don't always have the chance to cover such a broad range of topics and ideas. Today with Molly Huddle we chatted about nearly everything related to her Olympic life, from her daily training schedule, to her thoughts on life after running. With the 2020 Olympics right around the corner, your increased understanding of the athletes' lives will have you cheering louder than ever. The Daily Life of an Olympic Runner To begin, we can look at the obvious interesting facts. How much time does Molly train for everyday? While this looks a bit different for every athlete, Molly's dedicated daily schedule is something you can expect most athletes are doing. Molly's training has increased recently as she has decided to go from track distances, to the marathon. Some training has stayed the same, but the extra miles simply can't be missed when you are preparing for such a long race. Not only that, but her hours spent sleeping has also needed to lengthen to recover from additional miles. On a typical day, Molly gets out the door to start her first training at 10:00 in the morning. She finishes that session around 1:00 p.m. and then heads back out at 5:00. Before and after every run she will do something to make sure she is running her best. That often means foot and hip mobilizing exercises before, and a workout in the gym after. She also usually gets in to see a chiropractor two or more times a week. Needless to say, she is putting in a lot of time to focus on her body. For Molly though, this is a full-time job. She is sponsored by Saucony, and as such, can and should be doing what it takes to run her best, even when it isn't for an Olympic trial. Running After the Sponsorship Days Molly would like to run competitively for as long as she can, it's one of the reasons she switched to the marathon distance. With each new running career phase, she thinks ahead to how she can be involved in running forever. Right now, she is focused on qualifying for the Olympic team, but it's not hard to see how she is setting herself up for a life time of running. She mentions that she wants to be involved long-term, including running and watching running. She has also become a voice in the running world, sharing her thoughts on her social media accounts and her new podcast. For every professional athlete, there is the option to love and advocate for the sport, or to simply be in it while the pay checks are coming in. Molly's view is clear; she loves the sport of running. She has hope in its future and has an optimistic view of where it can go. Keeping a Clear Mind An Olympian has a lot on their mind. Even the idea of doing a physical activity to the very best of your ability is a cognitive challenge. Talking with media, navigating sponsorships, representing your country, and dealing with nerves are just a few things they need to think about. The last thing that you want to give your time to is thinking about the other competitors, especially when it comes to cheating. Every year, there are athletes caught doping, and it can be difficult to overcome that obstacle physically, but also mentally. While there are improvements to testing, there are always new ways to gain an edge unfairly, even when it comes to the only advantageous equipment in running—shoes. Molly does her best to focus on herself, knowing that there are clean winners every year as well. She is willing and able to raise her voice about issues she cares about, but she also doesn't let the cheaters affect her by thinking negatively about her potential compared to theirs. Staying hopeful and confident is what keeps her moving forward. Running for Women "Sport...is a place for women to thrive," says Molly. While there are still improvements to be made, there are opportunities like never before. As her final thoughts in today's podcast, Molly emphasized that women can learn leadership and develop a positive relationship with their body. As you watch your favorite female athletes perform at the Olympics this year, think about their journey to get there. I hope you do, and I hope you are inspired to be a strong, confident woman too. Resources: Molly's Website Molly on Instagram Molly on Twitter Keeping-Track Podcast Molly's Runner's World Article Thank you to my wonderful sponsors Recoup Fitness, Vital Farms, and Janji for sponsoring this episode of the Running for Real Podcast. Recoup is a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portable cryosphere massage roller that stays cold for up to 6 hours, easily cleanable, and mess free! Click here to get 15% off by using code: tinamuir I have been a BIG fan of Vital Farms for years for their eggs, because they truly do care about their products and where they get them from. It is a brand that I trust, it is Lactose and casein free! With a new product of Ghee butter, it is a clean and versatile butter oil for all your culinary needs. Go Here for a chance to win a year supply of Pasture-Raised Ghee. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Molly, I look forward to hearing your thoughts on the show.

Jan 10, 2020

Do you believe that it is possible to be ultra-successful, dedicated to your craft, and still find time for joy every day? How much commitment, hard work, and suffering are necessary to be the best in the world at something? Is it possible to have big goals, spend time with family, and have a fulltime career? These are some of the toughest questions to answer. It is hard enough to find the will power and drive to uncover your potential, but then the thought still remains, "Is it even worth it?" Michael Gervais is a high-performance psychologist. His goals revolve around figuring out what great performers have in common that drive them to success. Specifically, he is interested in how they use their minds to unlock new potential. Michael's work is fascinating. He is helping world-class athletes perform to the best of their ability and showing the rest of us that psychology is for everyone that wants to improve, not just for those working through mental challenges. In this episode we learned a bit about how we can use our mind to reach our potential, what is possible for us to accomplish, and if we can have fun while being great. This podcast will motivate you to be better and teach you how to set goals in a way that will have you loving life. The Process vs the Outcome If you want to be your best, it's important to focus most intently on the things that you are doing to get you there. We all know that a goal without a plan is simply a wish. You can't be a superstar by simply saying you want to be a superstar; you have to practice. You have to develop your craft, put in the training hours and all that. This is bigger than the results though. When we are process focused, we forget about the outcome altogether. The process IS the goal, and the outcome is simply a biproduct. We aren't dreaming of standing on a podium, but we are genuinely curious about our potential, which is discovered during the process. The Outcome Isn't Important What if our goals had nothing to do with that fleeting moment of recognition? How would that change our mindset? The balance between family, career, and personal goals would change. Time spent with family could be more genuine. The most decorated athletes in the world understand this. Crossing the finish line, standing on a podium, and receiving a medal aren't worth anything at all if you haven't enjoyed the process. When you focus on the process, your actions are based on emotions of gratitude, curiosity and excitement. You want to know what you personally are capable of, based on all the other things that you choose to do in life. This allows space for family, career, and a handful of other interests. With a healthy mindset focused on those things that produce results, your actual results are likely to increase as well. What is Your Real Goal? When deciding what you want to focus on, it's important to take a step back and think about what you really value. This is not an easy task. It's an activity that requires some vulnerability and long-term thinking. Dr. Gervais suggest asking yourself, "Am I better human because of this? Do I know more? Do I feel more?" He expounds by discussing the example of going on a four-hour weekend run. Whether or not this run is going to help you win a marathon, how is it benefiting you? These are the questions we have to answer, regardless of a momentary victory or defeat. Are our actions making us better humans? Are we happier? Are we able to better connect with others? If you can answer yes to these, continue doing what you are doing, otherwise, look to make a shift in what you do, or how you think about it. Get Quiet A very hot topic today is being present. With media spreading the way it has, this will not go away. Michael says that in today's world, it's almost mandatory for everyone to meditate to keep a healthy mind. In order to really set your best goals, focus on the processes, and be in the moment, take some time each day where you are alone with your thoughts. It doesn't have to be much, but it will help you stay on a healthy path. You get to choose the life you live and the way you think about it. Make sure you are choosing it and not letting others choose it for you. Resources: Michael on Twitter Michael on Instagram Michael on LinkedIn Compete to Create Finding Mastery Podcast Michael Gervais "Compete to Create" course spot giveaway go here for more details! Thank you to my wonderful sponsors Generation UCAN, Athletic Greens, and Vital Farms for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I have been a BIG fan of Vital Farms for years for their eggs, because they truly do care about their products and where they get them from. It is a brand that I trust, it is Lactose and casein free! With a new product of Ghee butter, it is a clean and versatile butter oil for all your culinary needs. Go Here for a chance to win a year supply of Pasture-Raised Ghee. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Michael, I look forward to hearing your thoughts on the show.

Jan 3, 2020

It truly is the best time to be a runner. As a woman, an underprivileged child, an elite runner, a master's runner, a blind runner, or any other type of runner you can think of, your opportunities are massive and growing. Today you have access to some of the best information on running, from internet forums to professional studies. You can run for a career or run for a hobby. You can track your miles with a watch, and you can run with like-minded strangers in new cities. The possibilities are simply endless. This year the largest marathon in the world had the most participants it has ever had. Some 53,000 runners laced up and started the 26.2-mile race in New York City. Next year will mark the 50th anniversary of this highly cherished event, and the New York Road Runners (NYRR) organization who puts on the race every year, expects the race to continue to grow. Michael Capiraso is the President and CEO of the NYRR. This year was his 28th consecutive year of running the New York City Marathon. He is passionate about running, and even more so, helping other people get excited about running. Today he talked to us about his job, the running initiatives they are working on, and some of his personal training habits and goals. Michael is one of those people that loves what he does, and it shows in his enthusiastic and happy leadership. Tune in to the Running for Real podcast today to learn more! Run to Give A significant amount of the NYRR's day-to-day business is to educate runners and provide running opportunities to those that wouldn't otherwise have them. They work with former and current elite runners like Meb Keflezighi and Jenny Simpson who volunteer to spend time with kids, inspiring them to be healthy and active. Creating a strong community of volunteers and team members is something Michael Capiraso has been very successful at. Everyone that participates in one of NYRR programs feels like thay are a part of something bigger than themselves. From volunteering at the marathon to donating to their "Team for Kids" program, there are many ways to get involved. One of NYRRs initiatives involves donating running shoes to kids in their youth programs. In collaboration with New Balance, for each new pair of running shoes purchased from the New Balance Run Hub they donate a pair to a youth. Running is one of the simplest sports, all you need is a pair of shoes, and Michael wants to lessen that barrier even further for kids. Virtual Running Races Capiraso and the rest of NYRR have found other ways to grow the running community by connecting runners around the world. While many of the events sponsored by NYRR take place in New York, they've always wanted to give opportunities everywhere. Today you can participate with and compete against someone in New York or Tokyo. So how exactly does it work? NYRR works with the Strava running app to track your route and time. Simply download the app, decide where you want to run, and go for it! In addition, you can print out an official bib and enter to win prizes as a virtual race participant. Michael Capiraso's Yearly Running Goals What about Michael personally? As someone focused on the running of others, Michael rarely talks about himself or his personal running journey. But as someone who has run marathons for three decades, he has plenty of advice to offer. In 2018, on his 27th New York City Marathon, Michael ran his fastest marathon ever. This year he was on pace to complete another personal best when he suffered an injury at mile 20. Unfortunately, he wasn't able to beat his previous time, but he was still able to take away positives by sharing his experiences with others. Each year Michael sets three training goals to switch things up. For this year he worked on his core, ran more of his miles slower, and ran the last 10 miles of the marathon course 26 times. These new ways of training are what keep things fresh and fun for Michael, so that he never puts too much pressure on himself or his race time. Do Things Differently Like Michael, you can approach the new year a bit differently. He suggests listening to other people and setting unique goals so that you can find ways to improve and new ways to enjoy running. What will you set out to do this year? Resources: Michael on Twitter New York Road Runners United in Stride Achilles International Thank you to my wonderful sponsors Janji, Athletic Greens, NYRR, and Vital Farms for sponsoring this episode of the Running for Real Podcast. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world, currently is Mexico, to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I have been a BIG fan of Vital Farms for years for their eggs, because they truly do care about their products and where they get them from. It is a brand that I trust, it is Lactose and casein free! With a new product of Ghee butter, it is a clean and versatile butter oil for all your culinary needs. Go Here for a chance to win a year supply of Pasture-Raised Ghee. New York Road Runners is a wonderful organization who now offers a virtual community driven coaching lab, which is in Beta and offers training teams for half and full marathons. You will get two coaches and be able to train with people who could be training for the same race as you. Go here and use code Tina10 for $10 off any program. Spots are limited! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Michael, I look forward to hearing your thoughts on the show.

Dec 27, 2019

Kara Goucher knew her life would change when she decided to report her coach to the FBI. Making a choice to do what you believe is right, no matter the personal consequences, is a worthy and stressful decision. This was in 2011, eight years before Alberto Salazar received a four-year coaching ban. Leading up to that decision, and the eight years that have followed, Kara has had many life-changing events. The birth of her child, podium finishes, and involvement in the ongoing investigation has kept her extremely busy. Through all of this Kara lives day by day. Like you and me, she strives for balance and looks for ways to enjoy each day as a runner. Today, Kara told us about her feelings on Nike, how she became an activist as a shy person, and what she loves about running today. You won't want to miss this one! Being a Whistleblower There are always consequences when someone decides to speak up. For Kara, she knew that if she reported her coach for doping violations, she may forever be questioned by others as to whether or not she was too was a cheater. These potential accusations can cause emotional and financial damage. In Kara's case, both were true. Shortly after Kara become public about her stance, she lost a contract that was about to go through. In addition to that, coaches and others said things about her that made it difficult to know who to trust. The process was dreadful and long, not knowing when or if her words would be heard and if actions would take place. If They Can Do It, so Can You! But it was all worth it, and Kara regrets none of it. Buoyed up by others in the running industry that have had to go through worse, or still have their entire careers in front of them, Kara has found her voice. She doesn't see herself as an extrovert, ready to yell to the crowds for change, in fact she considers herself quite shy. However, she said that once things became personal, something that she really believed in, she couldn't stay quiet. The examples of others are often what helps us to accomplish great things. Most success stories begin with great mentors or aspirations taken from personal heroes. This really is no different. If you want to be better, follow those people you look up to and glean from their greatness. Following someone like Kara is a great start. If You Can Do It, so Can Others! When we follow the example of others, we are doing more than just helping ourselves. On every level, people are inspired. For example, what an Olympic athlete does inspires everyone, though they can sometimes be additionally influential to those hoping to qualify. And to those that are trying to qualify, they may inspire the college athletes, from the college athletes to the high school athletes, and so on. Your neighbor may not be inspired by Kipchoge, but they are probably inspired by you. In addition to doping violations, Nike coaches have been accused of body-shaming. Imagine that, the fastest runners in the world aren't free from fat-shaming. This is another issue that Kara has been taking a stand on, and something that you can share with others as well. Quite frankly, the scale has become too much of a focus in sports. Performance is what matters most to professional athletes and really, to everyone. How your body feels and what it is capable of doing for you is the best way to determine your physical betterment. Eating those things that make you happy and strong and bring about great recovery are what is most important, not the numbers. Your body is amazing. It will know when to lose or keep weight. Trust it, and be there for it in the long run—pun intended. If We Can Do It, the World Changes. So, what happens for Kara now? Well, for the most part, we wait and see. She is at ease with her decisions, but there is still a long way to go for the running industry. Kara is hopeful that as the running community works together, organizations will also do what they should. As we come together, changes are likely and powerful. We can vote with our feet, and in this case, with our wallets. Companies are forced to change when customers vote this way. What we say can be effective, but what we DO rings even louder. Resources: Kara on Twitter Kara on Instagram Kara's Website Clean Sport Thank you to my wonderful sponsors Generation UCAN, Recoup Fitness, and Body Health for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! TINAMUIR25 for 10% off. Recoup is a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portable cryosphere massage roller that stays cold for up to 6 hours, easily cleanable, and mess free! Click here to get 15% off by using code: tinamuir Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code: TINA10 Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Kara, I look forward to hearing your thoughts on the show.

Dec 20, 2019

There are some names in the running world that become almost technical words within the sport, because they are so well known. Just like tempo run or PR, the names of both my guests today have had big impacts on our running world. Max King has been winning races for decades. In almost every distance, terrain, elevation you can think of. Max has truly stood out through the test of time, as one of the greats, particularly within the mountain, trail, and ultra running world. Max has an approach to running that all of us need to be reminded of; that running should be fun, running should be changing constantly, and new things should be an integral part of your life. Max has never been afraid of taking on new challenges, finding ways to keep running interesting, because really, that is the only way to lifelong happiness within it. James McKirdy has built a coaching empire within just a few years. With 25 coaches, many elite and professional runners, sharing their secrets, there are now hundreds of athletes on the McKirdy trained team, all growing and becoming their own best selves. Both of these runners are real, honest, and refreshing. This conversation may have taken some darker turns, but it is full of laughs, feel good moments, and OUCH moments. This podcast may not be your typical live show, but it will certainly be enjoyable. Be ready to laugh your way through the hard part of your next run. Thank you to my wonderful sponsors Athletic Greensand Recoup Fitnessfor sponsoring this episode of the Running for Real Podcast. Athletic Greensis a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Recoupis a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portable cryosphere massage roller that stays cold for up to 6 hours, easily cleanable, and mess free! Click here to get 15% off by using code: tinamuir Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Max and James, I look forward to hearing your thoughts on the show.

Dec 19, 2019

Everyone knows the stories of the pros. The professionals, the experts, the people who already have found their confidence, their strengths, but what about the other runners. The rest of the running population, who have been through some real struggles, but have never had the opportunity to share their stories, their experiences, their courage with the world. At Running For Real, we try to do exactly that. Give a voice to those who are inspiring and motivating, but those who often are forgotten as they are not at the front of the race. This time it is through a live show. We are bringing you meet the Running For Real Superstars Community live from the California International Marathon Expo. I am excited to bring up Janae Barron, the mother has gone from a 3:20 marathon to 2:50 marathon, and was at CIM to attempt to run an Olympic Trials qualifier. Janae will show you that even if something seems intimidating and too high to reach, what do you have to lose in trying to reach it? Joe Retherford lost his sight age 17, and was at CIM to complete his first marathon. I had the honor of being his guide the day after we recorded this episode. But Joe's story and learning to love his life post vision loss is inspiring, and wonderful to see how running played a big part. Charissa Lin never saw herself as a runner, always thinking as an Asian American that sports weren't her thing, so why even try? She has now completed the marathon majors, and taken her personal best a long way since her first marathon. Many physical setbacks along the way could have stopped Charissa, but they didn't, and for that, we admire her dedication and love. Listen to these three runners share their triumphs, setbacks, and what they have learned. THIS is what running for real is all about. Thank you to my wonderful sponsors Body Health for sponsoring this episode of the Running for Real Podcast. Now having to follow around a toddler and being pregnant, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10 Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Janae, Joe, and Charrissa, I look forward to hearing your thoughts on the show.

Dec 13, 2019

Just when you thought you've heard every type of running story, another one surfaces. New and old categories of running seem to continue to appear, as if running itself is doing everything it can to reach all people. If today's story doesn't convince you that running is for everyone, (or for every creature for that matter) I'm not sure what will. As you've seen, the competitiveness surrounding running is adapting. There will forever be an individualistic aspect of running, as there is no one that can move your legs except you. And fierce competition will always exist at the top level as elite athletes compete for prize money and lucrative brand contracts. However, for the general masses, we have seen a huge surge of team spirit, curiosity, and sense of community. Multi-day relay races, obstacle course races, and ultramarathon trail races are a few bucket list items that people like you have been adding to your to-do lists. Now you can add one more: Racing with donkeys. Running with a Donkey With no context, you may be a bit bewildered by the concept of doing a 29-mile race with a burro. But after you listen to Chris McDougall talk about his experience of training and running with Sherman, your feelings will go from indifference to interest to inspiration. Chris, author of the best seller "Born to Run," somewhat stumbled upon burro racing. When his daughter asked for a donkey for her birthday, he all but ignored the request until he heard of a penned-up donkey that was in dire need of rescue. The family decided to take Sherman home and nurse him back to health. What Chris didn't realize was that not only did his daughter get a birthday present of a lifetime, he got a lifelong running partner. As part of Sherman's recovery, he needed to get moving. And just at the same time, Chris had started running longer distances. Their training was a natural progression, which eventually led to Chris and Sherman entering a Colorado pack burro race. Western Pack Burro Association For 72 years, Colorado has hosted the 29-mile pack burro race. Competitors run alongside their donkeys over high elevations and treacherous terrain. Oddly enough, with the distance being just over marathon length, it's one of the oldest races in the states to allow women to compete, beating out the Boston Marathon by a number of years. One of the most fascinating facts about running with a donkey is the strong relationship between burro and racer that is required to perform well. Recently, two of the best trail runners in America were teamed up with some of the fastest donkeys and an expert animal trainer. They trained for a few weeks prior to the annual event, and were promptly annihilated on race day. Both young girls and old men comfortably beat them. What You Learn from Training with a Donkey After training with Sherman for two years, Chris has learned a lot about human-animal relationships, donkey behavior, and life in general. Even after all this time he still admires those experts who have been racing burros for decades, hoping to glean more information that he can apply to his runs. Donkeys are great and difficult running partners for a few reasons. First, they are more closely related to human pace and endurance than any other animal. They aren't as quick as a horse for example, but their cooling system allows them to run long-distances like humans. Second, donkeys are risk-averse and cautious. Instead of having a fight-or-flight mode, donkey's freeze when they approach something they are unsure of. This makes them wonderful partners around dangerous mountain paths, but horrible ones when they reach a small puddle on a dirt road. Until they feel sure, they will stay put. Third, donkeys don't like to follow. Parring this with their freeze tendencies can create quite an issue. Finally, donkeys have unique personalities. Some are competitive, some are complacent, and all of them like to nibble on various pieces of grass. Training your donkey to race is a lot of more problem-solving than just finding time in the day to do your training and putting in the hours. Slow Down The biggest lesson Chris has learned from running with Sherman? To slow down. When it takes over two hours to do a ten-mile run because your 200-lb buddy suddenly became interested in a small flock of birds, you have to be interested in them too. Slow down, and enjoy the journey. Resources: Chris's Website Pack Burro Racing Running with Sherman Born to Run Natural Born Heroes Thank you to my wonderful sponsors BodyHealth, Athletic Greens, and Janji for sponsoring this episode of the Running for Real Podcast. Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10 Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Chris, I look forward to hearing your thoughts on the show.

Dec 6, 2019

What is the hardest part about getting out on a run? For some it may be finding the time, for others it may be the thought of the pain that is sure to follow, but for most, the hardest part of running is all in your head. Having a disdain for running is not uncommon, however, this negative mentality towards running can be changed by using several techniques. Sanjay Rawal, amateur runner, cinematographer, and director of 3,100: Run and Become, a documentary about a 3,100 mile race (yes, you read that correctly, 3,100 miles) discusses how changing our mindset can help us accomplish our running goals and find joy in running as opposed to seeing it as a punishment. Running is a Pathway to Transformation When we think about running and how it transforms us, we tend to think about weight loss and physical figure. However, running is capable of transforming so much more than just our outer appearance. Running has the capability to change our mind, provide us with mental clarity, and make us better people. While many may view running as an outlet or merely a way to keep in shape, Sanjay discovered through his experience with Sean Martin, a champion Navajo ultramarathoner and participant in the 3,100 mile race, that running is more than just exercise, but a spiritual experience. Sean's daily runs allow him the opportunity to commune with Mother Earth and breathe in Father Sky. As he breathes in Father Sky, he breathes in more than just air, but peace, love, and energy, allowing him the ability to lower his heart rate, get rid of anxiety, and focus on the moment. Running can provide us with an opportunity to cast our problems aside and focus on the run itself. Our breathing becomes deep and meaningful, as if we were meditating. It is a chance to allow the mind to become loose and free, which brings mental clarity at the beginning of the run, allowing for the runner to enjoy that runner's high throughout the whole run as opposed to just the end. Running can and will transform our lives if we will let it. It can provide a sense of self-worth and leave us striving to accomplish more. Mentality The 3,100 mile race is set in Queens, NY on a half mile track and takes place in the middle of summer. Most of these runners are circling the track anywhere from 120 to 140 times a day for approximately 52 days. Imagine the mental toll that would take on you, knowing that day in and day out you will be circling the same half mile loop for several hours. Our mental state enables us to push forward and accomplish goals we never thought possible. Running doesn't have to be painful or torturous. It is our mindset that allows us to take that pain and convert it into joy. Our mentality is what helps us reach our running goals. The 10-15 runners that participate in the 3,100 mile race did not just wake up one morning and decide they were going to compete in this immaculate event. Realizing that goals are not obtained overnight, but through months and even years of hard work and dedication, will allow us to run with patience and chip away at them, allowing ourselves to scratch the surface of our full potential. Remember, our pre-run mentality can set the stage for our whole workout or race. Approaching the run with a positive attitude and with the knowledge that it will transform you can act as a key motivator to pushing through mental barriers we place in front of ourselves. Find Joy in Exertion To often, we as runners, focus on just getting through the run and surviving it. But what if we could find joy in our runs? Imagine how much more powerful and self-fulfilling our workouts would become if we were able to feel happiness during them. On every run, most runners will experience at least a split second of joy as they realize they are out, allowing their feet to hit the pavement while they commune with nature. You have the capability to turn that split second into 50% or even 95% of your run. This can be done by finding your own personal "flow." Flow is found in those moments of incredible calm that come through pushing yourself and experiencing new limits that you were unaware your body could reach. When you push you are gaining access to capacities you do not normally have access to. No matter what your goal with running is, each day you make the decision to lace up your running shoes, walk out the door, and listen to the sounds of your feet hitting the pavement, you are challenging the idea of impossibility. Whether you are training for your first 5K, seeking to reach a personal best in your 10K, wanting to break the 2:30 mark on your marathon, or complete your first ultramarathon, have faith in your training and enjoy the journey, because the happiness and excitement you will experience as you cross the finish line will be unlike anything else. Resources: Sanjay on Instagram 3100 Run and Become Sri Chimnoy Kate Grace on Instagram (book) Sport and Meditation Thank you to Bodyhealth, Janji, and Recoup for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Recoup is a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold - innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portable cryosphere massage roller that stays cold for up to 6 hours, easily cleanable, and mess free! Click here to get 15% off by using code: tinamuir Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Sanjay, I look forward to hearing your thoughts on the show.

Nov 29, 2019

We are told running is a free sport, that there is no barrier to entry, and although that is true, there are sure a lot of runner gadgets and products runners need, or more realistically, want. If you need a few gift ideas for the runner in your life, I hope this gift guide comes in helpful. As a former elite, runner for 15 years, and mother runner, I like to think I have some experience here. A LOT of companies email me asking me to include their items in this list, I turned down every single one, because in my opinion, if you are not there to support the runner year round, you are in it for the wrong reasons. I want to work with and recommend brands who genuinely want runners to succeed, and are not just in it to make a few sales around Christmas time. Some of these products were sent to me for free, but my opinions are my own, and my reviews are honest. If I don't like a product, I will never put it on my website, and I let every company who sends me things know of that before they even mail it. If I do not like their product, they have the choice of allowing me to continue to publish my thoughts (even though negative) or not mentioning them at all. And yes, I have done that, a few times. I hope that gives you the confidence to know these are my true recommendations for the best gifts for the runner in your life. I have put them in lowest to highest price wise this year, although I would strongly recommend following down the list to find something that really matches your loved ones. Yes, they may be a little more expensive, but if you know it is coming from one person working hard rather than a corporation, isn't that worth a little extra? I think so. Oh, and at the bottom, I have a few more creative ideas, these don't have price tags, but may be things you haven't considered in the past, but will really make your loved one smile...or you know, you smile, you deserve a gift to yourself too :) Ready? For the Runner Who is Trying to Eat Healthy: Ikea Silicon Baking Sheet ($5) I recommended this last year, but it really is a great gift for a low price. You can now also get muffin cups as well, runners love their superhero muffins from the Run Fast Eat Slow recipe book I mention below. These sheets or muffin cups are so easy to clean, and mean you are helping to look after our world by limiting your foil use :) Find the Ikea Silicon Baking Sheet here (or at your local Ikea!) For the Runner Who is Trying Look After Our Planet: Beeswax Wrap ($5) Runners eat a lot, and generally, we are pretty good at taking our own food places....except that means a lot of film or foil to wrap food up in, which is then thrown away and takes 1000 years to decompose as plastic. These beeswax wraps are a wonderful alternative, they fold around items nicely, keeping them fresh. I even put half avocados in mine, and the next day...or even a few days later, it is still bright green inside. To clean you just wipe with a cloth, rinse in cold water, and hang up to dry. I love mine and highly recommend. Find Bee's Wrap here. For Every Runner Stocking Filler Socks ($12-$17) I know, what a lame gift, but actually for a runner, having a really good quality pair of socks can be a total game changer. Every runner must have AT LEAST one pair of performance socks they can rely on for race day, if no more. Taking chances with your race day socks can put them at risk of lost toenails, blisters, and even their entire race, if the foot issue is bad enough to be unable to run. Most runners (as we all) struggle to buy ourselves expensive socks, it seems so unnecessary, BUT if you purchase a few quality pairs for them, you will make them happy. I recommend either Bombas or Feetures. Find Bombas socks here and Find Feetures socks here. For Runners Who Love to Read: Running Books Running Outside the Comfort Zone By Susan Lacke ($13) Oh I just loved this book. As someone who has lived her running life very much by the rules, and never really jumped in things for fun or for the challenge, this was a eye opener for me, and I loved the idea that there were a whole WORLD of fun, unique running events out there. This book inspired me to do a lot of new things this year, and I think it may for you too. Find Running Outside Your Comfort Zone here. Running To The Edge By Matt Futterman ($19) I am not typically someone who likes to read running books for pleasure. it is usually something I do for podcast research or to learn about something. However, this book was so beautifully written, I throughly enjoyed it. Matt is a wonderful writer, and if the runner in your life just loves the sport, this will be heartwarming for them for sure. Find Running to the Edge here For Runners Who Love to Read: Non Running Books Talking to Strangers by Malcolm Gladwell ($15) Okay, so this is way outside the box, but I loved it so much. It really changed the way that I looked at myself and the entire world I live in. This book is all about our default to truth as humans, and how that can actually hurt us. You have to go into this with an open mind, but wow was it interesting! Find Talking to Stranger here. Girl, Stop Apologizing by Rachel Hollis ($13) Rachel Hollis is someone every single woman needs in her life. This is the pep talk you need, the sister who is a little tough on you, but tells you what you need to hear. Rachel knows how much we all have to offer this world, and is determined to help you shine your brightest. For women and young girls, this is a must read. One note though, this is definitely a female focused book :) Find Girl, Stop Apologizing here. Brave, Not Perfect by Reshma Saujani ($13) Again, another book I think women and young girls need to read. This makes you question everything you knew about being a girl/woman, and in a good way. It makes you want more for yourself, be prepared to fight for yourself, and see just what you are made of. I absolutely loved it. It is also a quick read. Find Brave, Not Perfect here. For the Runner Who Wants to Cook More: Cook, Eat, Run ($22) Although this book is not yet released in the US, Charlie gave me a sneak peak of this book at a recent event, and the recipes look AHMAZING! Charlie has been working on her dietitian degree, and has been inspiring a lot of people along the way. This cookbook is unique, because she has asked many of your favorite elites for their favorite recipes, and included it in the book. There are recipes from Lauren Fleshman, Deena Kastor, Molly Huddle, and Kara Goucher. I can't wait to give it a try. Find Cook, Eat Run, here For the Marathon Runner: SPIbelt ($22) I do not have one of these, but the Running for Real Superstars Community RAVES about them and to be honest, I really need to get myself one after years of trying to stuff too many things in my sports bra or in pockets too small. One of these belts is handy for not having your possessions bounce around while you run, and this one is ideal for summer runs...or winter runs below layers. Find the SPIbelt here. For Every Runner: Road ID ($24-$30) Once again, coming back to safety. If you are out running and something happens. Maybe you didn't eat enough that morning and passed out, or maybe you are dehydrated, or something much worse, it can be almost impossible for a random person to know how to contact your loved ones. Road ID has been around for years, but they are SUCH a good thing for a runner to have, especially if you do not carry your phone...or if that phone is locked. Road ID contain the contact details of your loved ones, along with allergen information for you, and anything else that would be important to note. None of us would want to be in a situation where this would be used, but really, none of us are exempt from it happening, so it is something simple to keep you safe, and allow your loved ones to feel reassured that they will know if you are not safe. Find Road ID here. For the Female Runner Who Wants to Run with her Phone: Koala Clip ($28) I never used to run with my phone. In fact, I used to laugh when family members would ask me to take my phone. I was too serious for a phone. Now though, I see that was not just stupid logic, but also could have put me in danger many times. I love to listen to music or podcasts on some of my runs, and rather than using a safety pin to hold my phone in a pocket in my tights, this Koala clip is ideal. It also means the phone stays close to my bluetooth headphones, so they don't loose connection (which they would sometimes do when in my tights). This is especially good for hot summer days as you can strap your phone to your sports bra without any fear of it bouncing around, but in winter it is even better as it tucks nicely under your long sleeves. Find the Koala clip here and use code running4real for 10% off. For the Runner Who Gets Sore orTight and/or Travel often: CTM Band ($30) This was created by my good friend Kyle Bowling, a Chiropractor who is a runner himself. Not only have I loved getting to know him because he actually gets us, and doesn't just try to stop us running, but he has created a product that is absolutely ideal for runners. It gives you compression, tension, and movement (hence the CTM), which allows us to go further than a foam roller or compression gear alone. These have been flying off the shelves, and some of the best elites in the world have heard about it and are using it. Get yourself or your loved one a CTM band, especially if they have to travel a lot. They will thank you. Running for Real fans get $10 off using code running4real here. For the Runner Who Has to Run in the Dark Often: Black Diamond Spot Headlamp ($30) I had never really been someone who had to ever run in the dark. Maybe on the odd occasion, but most of the time I would stumble my way through, and somehow manage to not fall over by staying in the lighter areas. Now, as a mother, sometimes you have to get your run done early. I talked about runner safety and how important it is in a recent blog post , but I also realized that by not wearing anything to be able to see where I was going, I was putting my safety at risk another way. There are so many headlamps out there, but this one had great reviews and was relatively inexpensive, so I gave it a try, and I liked it a lot. If you or the runner in your life runs in the dark often, this will be just what they need....although one word of advice, this does chafe my forehead (not a good look!!) if I wear it right on my head, so I either wear a cap or headband underneath, so it is not directly touching my skin. Find the Black Diamond Spot Headlight here. For the Runner Who Has to Run in the Dark Often Part 2: Amphipod Running Vest ($30) Now, when it comes to safety, another element I never really considered before was actually being seen! I always kind of assumed I would be fine, and thankfully, I was, but it doesn't mean that I was safe. People who are up and about in the early hours of the morning are not expecting to see a runner, and in most cases, they are running late...so trying to get somewhere quickly, which means they won't expect to see you. I didn't think I would wear this very often when I purchased it, but I do wear it often, sometimes when it is not even dark out, but because I just feel so much safer with it on. It is bright enough to catch the attention of a distracted driver, which could be a life saver with the number of people on their phones while driving now. I really like this vest, and I have worn it with just a sports bra and shorts, so I can vow that it does not chafe :) Find the Amphipod Xinglet Vest here. For the Runner who is short on time: Peanut Butter Chocolate UCAN Bars ($33, before discount) I have one of these every single day. I just never get fed up of them. I love that they actually taste good, but aren't tough on the stomach, I can literally eat it as I am going out the door for a run, and have no issues whatsoever. I can stuff them in my bag (they are all over my life!), and grab it when I need to, especially to get me through when I know I am hungry and can't eat immediately. UCAN products are wonderful in general, but these are an ideal pre or post run bar. My absolute number one. The runner in your life would love them too....as long as they like chocolate and peanut butter.....but who doesn't? ;) Find UCAN Chocolate Peanut Butter Bars here. For the Runner Who is In Heavy Training: Bodyhealth Perfect Amino ($39.95) I took Perfect Amino for the final few years of my elite running career, and I really noticed when I forgot to take it. I really did notice that it helped me to recover faster and feel better. If you have a race coming up that is important to you (or your runner loved one), you can't get a much better gift than the gift of faster recovery! Especially if you are a little injury prone, the faster you can recover, the less chance your body has of breaking down with injuries. However, BodyHealth Perfect Amino has helped me through every stage of my life. It is great for pregnant women, nursing mothers, and just when life has been a bit too hectic and you aren't looking after yourself very well. I. find it makes a big difference for every stage, but especially those training hard for a big goal. Find BodyHealth Perfect Amino here and use coupon code TINA10 for 10% off. For Runners Who Are Proud to Be: Sarah Marie Design Studio ($30-$60) Sarah has done such a fantastic job of making us runners feel good about what we do, and show that we are in this amazing little community. I have multiple Sarah Marie outfits. Some I workout in, and some I just wear day-to-day. They are good quality, they are cute, and they are practical. I have yet to have someone come up to me and ask if it is one of her designs, but the day it does, I will be SO excited. If you or the runner in your life loves to talk about running or show pride in our sport, this is the perfect gift. Find more about Sarah Marie Designs here. For the Runner who loves their running clothes, but also cares about the environment: Janji M or W Middle Short ($60, before discount) These are my favorite Janji product, hands down. I never used to be a split short kinda girl, but these are so damn comfortable, and I absolutely love the patterns and designs, knowing that it was designed by someone in a developing country that probably would never get this opportunity otherwise. Janji works with countries like Cambodia, Uganda, Bolivia, Mexico, finds a local designer to create the patterns for the next season, create them, and then give 5% of profits back to clean water initiative NPOs in that country. So cool! They also make a lot of their products from recycled materials. I can't say enough good about Janji. Give them a try. Find Janji AFO Middle short here. (get 10% off anything at Janji using code TINAMUIR) For the Runner who struggles with feet issues: Correct Toes ($65, before discount) Many runners struggle with bunions and all kinds of other toe issues that make running uncomfortable at best, extremely painful at worst. I used to be one of them, until I came across these. Combining these with Altra shoes and their wide toe boxes, I have been able to get my feet into a more natural position. There is a lot of evidence that these can prevent bunions in runners (and therefore painful surgery!) and even help ease them if they are already developed. These look really weird, and feel strange at first, but the difference is astounding. If the runner in your life is struggling with feet issues, especially bunions, this is going to be a great gift, and one they may not have ever heard of. Get correct toes here and use coupon code tinamuir for 10% off For the Runner : Athletic Greens ($70-$80 a month subscription, discount below gives you a FREE travel pack of 20 servings ($79 value) with your order) I really cannot say enough good about this product. It absolutely has saved me. It contains SEVENTY FIVE ingredients in one scoop, including probiotics, probiotics, adaptogens, digestive enzymes and the antioxidant equivalent of TWELVE(!!) servings of fruits and vegetables. I mix a scoop of it in water as the first thing I do when I wake up, enjoy drinking it (you don't have to do the hold your nose and shot thing), and then get on with my day. Rather than having 12 types of supplements you buy for the local grocery store, this has EVERYTHING you need in one place. And friends, I have to say, I can feel the difference in my body. I don't get sick as much, which alone makes it worth it! If the runner in your life is training through the winter for a big goal race, chances are, one of their biggest anxieties right now is getting sick, especially race week. This will help prevent that. It also means that even during travel, or during the holidays when we are not eating as well, you are still getting what you need to stay healthy and keep training strong. This is likely a gift that a runner would struggle to get started on themselves, because yes, it is expensive, but so so worth it. If your gift was to purchase a one month subscription for them, they will get the 20 serving bonus pack (or you know, you could keep that for yourself :p) and that will be enough time to see the difference, so they want to keep going. This has been a game changer for my life, and I love hearing how it has changed yours too. Find athletic greens here (and get that $79 value FREE travel pack with it!) For the female Runner who LOVES her colorful clothes : Janji Deviation Tight ($86, before discount) In case you missed it earlier, just a bit of background: Janji works with countries like Cambodia, Uganda, Bolivia, Mexico, finds a local designer to create the patterns for the next season, create them, and then give 5% of profits back to clean water initiative NPOs in that country. So cool! They also make a lot of their products from recycled materials. I can't say enough good about Janji. These tights are BRIGHT, LOUD, and very let's say, eye catching. But I love them, and many runners have commented to me on how much they love them, so I wanted to share them on here. Janji cares about the world, but their clothes are also really comfortable and a good quality. Find the W Deviation tights here. For Running Safety: Run Angel ($99) Since having a child, I think about my safety a lot more, and honestly, kick myself for not thinking about it even before I had children! My Run Angel helps me feel safe and prepared. There are quite a few safety style products on this list, but this one is my most valued and this is one of the products I recommend to friends above all other running products. Your safety is more important than anything, and this watch-looking device you wear on your wrist will send out an alarm the loudness of a rock concert if you push the giant button in the middle. It will also send an alert to three loved ones when you push it. You can get 10% off with code running4real Get yourself one, and all your loved ones too. Find Run Angel here. For Runners Who Listen to Music and Podcasts: AfterShokz Headphones ($129-$210, before discount) I was really skeptical of these headphones when I first heard about them, why would you want music or podcasts OUTSIDE your ear? How would that ever work? But after trying them, wow, I changed my mind. I absolutely love my aftershokz, and the thing I love the most is that the speaker does sit outside your ear. It feel safer as you can hear other things (especially when I am running pushing Bailey in the stroller, I need to be able to hear her!), but also just in general, it is safer to be able to listen to the outside world, while still clearly hearing your music. They are light, comfortable, and I even wore them for the entire Boston marathon earlier this year, because you barely notice they are there! Find Aftershokz and get $50 off a bundle here. For the Runner Who Wants to Look After Their Feet: Altra Kayenta ($130) This was Altra's new shoe this year, and I LOVE IT. Very light (perfect for travel), comfortable, and gives you that wide toe box, which helps your feet spread the way they should. Since I switched to Altra about 1.5 years ago, I cannot go back. Other brands have offered to. work with me, but I turned them down, because the idea of going back into shoes that squish my toes, no thank you! Find the Altra Women's Kayenta here and Altra Men's Kayenta here. For the Runner who needs to roll out or massage out muscles often to stay healthy: Myostorm Meteor ($139-$149) This is one of the new recovery products on the market, and this has done VERY well. They were recently on Shark Tank, and scored a partnership with Lori Greiner! The Myostorm meteor is a rounded shape, so that makes it really easy to travel, and also a little easier to use. It has vibration and heat, to really hit those trouble spots in an effective way. Now, I have to admit, I am not very good at using recovery products, I get very lazy. I used to be good when I was an elite, but now, not so much. BUT I absolutely love using it when I do, and my husband has to roll out every single day, and he loves this. If the runner in your life seems to take their recovery very seriously, this is a great choice. Also, the podcast episode associated with this episode has an interview with one of the founders, Jared Ward, so you can learn a lot more about it using your favorite podcast player (scroll to the bottom of this page). Get the Myostorm Meteror here. For the Runner with a Baby, Toddler, or Young Child: Chicco TRE Stroller ($379) For the new mother, this is a godsend, especially if their partner works long hours, which makes it difficult to get out. Although it is not recommended to run with your baby until they are at least 6 months old, it is nice to be ready when that time comes or use it beyond that time. I use my Chicco TRE often, and it feels very luxurious, Bailey loves it, so much so that when we even go into the garage, she says, "stroller, stroller". I gave a bigger review of the stroller in my postpartum running guide , but it comes down to, I love this stroller! Find the Chicco TRE Running Stroller here. -- And how about a few creative ideas For the Runner Whose Favorite Part of Being A Runner is the Race: Race Entry (price varies) For most runners, the best part is the race, but they can be EXPENSIVE, and can add up quickly, especially once you add in hotels, travel, and food. If you know there is a race the runner in your life has always wanted to do, why not sign them up for it, or write in their card that you would like to cover their entry. Be sure to check with the runner what races they already have planned before you purchase it, just because they may have signed up for something around a similar time, that would be too much to do both. However, if your loved one seems to be racing ALL THE TIME, this can be a huge weight off their shoulders to take that payment away from them. If you do plan to do this, I recommend signing them up for a race that is at least 6 months away, so they have time to train or figure out a schedule. For the Runner Who is a little unsure about purchasing gifts this year (for environmental reasons): an experience to remember (price varies) This is definitely where I am falling this year. I will ask for a few things, but I just feel like there is this constant low level anxiety about the environmental crisis that makes me feel, well, guilty for asking for things I don't NEED, but would like to have. One thing I have been trying to do is give people experiences. Rather than purchasing loved ones physical gifts, especially if they say they don't want anything, but you aren't gonna not give them anything! How about you get them an experience. Maybe it is a meal out with you and your dad to a new restaurant he would like. Maybe it is afternoon tea with your sister. Maybe you could book a go karting session for the family, purchase movie tickets for someone. How about a brewery tour for your brother or a manicure for your friend. Think about things the loved ones in your life like, and think about how you can treat them. To something they do often or to something they would never do for themselves (like a massage). Giving people experiences rather than physical gifts that they probably don't even want, is going to make both of you happier. You can also create memories with them if it is something to do together, which is much more important and memorable than things. For the Runner who deserves it : A Sports Massage (price varies) Who wouldn't want a sports massage? Runner or not, it feels SO good to be pampered, and if you have been stressed out by life lately (who hasn't), this is something most of us will never do for ourselves, but we would appreciate so much. It doesn't have to be a sports massage, but any kind of massage can go very far in our busy world. If the runner in your life is training hard for a race or has just raced, this would be ideal to help them get back to feeling themselves again. For the eco friendly runner: A donation to a sustainable NPO or charity This is an idea from Clare Gallagher who was on my show earlier this year. Claire talked about some of her favorite companies to donate to, ones that are really making a difference. if the loved one in your life is asking to not have gifts for environmental reasons, a donation to a charity that is doing good to help this world, might make them very happy. The Solutions Project Protect Our Winters Sunrise Movement For the runner who needs a break: Rise Run Retreat I went to the inaugural Rise Run Retreat, and how special it was. Just a heartwarming, soul fulfilling, beautiful experience with friends and fun. Sarah has grown the retreat a lot since then, but every year I get jealous when I see it is happening. If you or the runner in your life needs some love or deserves a break, sign up for this, it truly will be so good for you. I made some lifelong friends there, and I know every year the attendees feel the same. Sarah has a gift, go make the most of it. Find out about dates for Rise Run Retreat here. -- And my friends, I think that is enough ideas for you and your runner loved ones this year. Would love to hear which ones you end up getting. Enjoy! Thank you to Bodyhealth for sponsoring this episode of Running for Real. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Mile 20 Mental Training Course: Win Your Own Race is on sale. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here.

Nov 22, 2019

It's very common for a runner to be questioned about why they choose to run. Willingly putting yourself through pain, doesn't quite make sense to most people. Not only that, runners run just to run. There is no ball to chase as part of a captivating sports' game, and there isn't a ferocious wild animal (hopefully) to outrun. Runners claim that they just like to run. Do you believe us? Comfort has become king, especially so in much of middle-America. Think about all the ways in which businesses thrive because they are helping the population be at ease. Drive-thru restaurants, food delivery apps, big cars and massive freeways, online shopping, freezer meals and more. Innovation is fantastic, and without it you couldn't read this article, but it can be one-dimensional in its influence. Few technologies, inventions, or new businesses are encouraging us to move our bodies. Running, even in much of the exercise and sports world, is looked at as a punishment. How many of us run to make-up for a cheat meal? How many children, teenagers, and student athletes have developed a negative relationship with running because it was used as a punishment in their sport. The answer? Probably most of us, at least at some point in our lives. Of course, it doesn't need to be this way. If you are a runner today, you've likely found a certain appreciate for how it makes you feel. Running isn't easy, but that doesn't mean it can't be enjoyed. It can be a celebration of your body and its ability to move—an act of gratitude and pride. Running is in your Blood Billy Yang believes that doing things that cause us discomfort is in our DNA. By now you've probably heard some form of the idea that we haven't evolved much as a race since we were hunters and gatherers. We were coded to be able to withstand much discomfort just to survive. Since then, the rate of technology has far surpassed our DNA's ability to morph into lazy creatures. We just aren't programmed to sit around. Some runners take this to the extreme, and Billy Yang is one of them. 100-mile races, where a runner covers that extreme distance in around 24 hours, probably isn't something our hunter-gatherer ancestors did. However, these feats show just how able our bodies really are and the determination that we have as a race as we tap into our inherent selves. Running is a Lifestyle For Billy, running also began as a punitive exercise, but over the years it has developed into a way of life. Not only has Billy run multiple 100-mile races, he now creates documentaries of marathoners, trail-runners, and others. Once you change your mindset, it's hard to stop running. You can't imagine going a day or two without moving your body. And whatever type of runner you are, there is a home for you. The community is large and ever-growing. Humanity is finding its running roots. One Life to Live At the end of every Running for Real podcast, we ask our interviewee to answer the "Final Four," a set of four questions that help us get to know them a little better. One of those questions is, "What is one piece of advice for life?" Today Billy told us, "If there is something out there [you want to do] and you've been holding off, what have you been waiting for?" We have this one life to live, and as far as we know, there is no redo. We can show gratitude for this opportunity by going after something we've always wanted. Whatever it is that you want to do, really try to picture yourself doing it. The thing that has been stopping you from doing what you most want to do, is just a temporary discomfort. Whether that's nervousness about going against a social norm, physical strain that accompanies a running goal, or giving up any other chronic or debilitating comfort of life. Your body is meant to move, and it's built to find joy in discomfort. Don't be afraid to use it as it has been made to be used. Resources: Billy's Films Billy on Twitter Billy on Instagram Billy Yang Podcast Sally McRae on Instagram Sally McRae on Twitter Thank you to Bodyhealth, Athletic Greens, and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Billy, I look forward to hearing your thoughts on the show.

Nov 15, 2019

How would you like to be able to eat whatever you want? Whenever you want. As much as you want. What if exercise felt like a celebration of your body rather than a punishment? These thoughts may sound idealistic or even unrealistic. How healthy can unmonitored eating and exercising really be? Diet and exercise are huge money-making markets in today's world, and they are successful for a variety of reasons. One of those reasons is their ability to make a person feel bad. If you don't have unlimited energy and a body that matches those on magazine covers, then you have probably felt like you were missing out. That's a major selling point of any product. There is a shift happening with how we view our bodies, and you can be a part of it. Our health isn't determined by how strictly we follow a certain diet or how our body looks. We are unique creatures, each of which has a different metabolism, height, weight, or other combination of genetics. How we think about our bodies plays a huge role in our health. Not only because of the actions that transpire from those thoughts, but the actual thoughts themselves. These thoughts are powerful and should come from a place of love and appreciation, not shame or guilt. Good Intentions To better understand the role that society has played in manipulating our thoughts about dieting and our bodies, we talked with Dr. Jennifer Guadiani, eating disorders expert physician and Founder and Medical Director of the Guadiani Clinic. As we all know, most dieting and exercise plans come from a positive desire to be better. It can be so difficult to do the proper research for the healthiest life style and then follow it to perfection. It becomes especially hard when you don't see the results you were promised. Even eating disorders can stem from good intentions. Orthorexia, which is being unhealthily fixated on healthy eating, has been a cause of health issues especially for athletes. Undereating is common for those that exercise frequently and can result in amenorrhea, mental fogginess, or bone density loss. The point is, most of society is looking at food the completely wrong way. You shouldn't feel bad when you eat something, you should feel glorious! Food is amazing! It gives us the energy to stay alive and to function in life. As Dr. Guadiani says, society seems to tell us that "we should be depriving ourselves of things to control our wild bodies." But this isn't true. Our bodies have been upgrading for centuries to do exactly what they need to in order to stay alive. Even something as simple as hungry cues is an important development that shouldn't be ignored. Your Body Knows Best You are likely in the majority when you experience hunger and think to yourself, "This is natural. The pain isn't so severe, and I can last until lunch time before I need to eat." For those that just want to lose 5, 10, or 20 pounds, a little bit of hunger may sound worth it. However, as you learn more about the way your body works, you will begin to listen to your body instead of listening to what our culture tells us. When your body enters a state of hunger, it intelligently begins to conserve. This means it lowers your heart rate, holds on to energy sources like fat, and if starved, begins to do more drastic things like stop producing testosterone or estrogen. Many diets look like starving to the body which is why Dr. Guadiani doesn't recommend any diets to anyone. The conservation that your body does when it is hungry is exactly why people have such a cronic problem in losing weight. The more you starve yourself, the more your body adapts to conserve energy. Overtime it will start to hoard that energy in unhealthy ways. Consistently feeding yourself good (aka yummy) food is the best thing you can do. Food is Amazing When you want a cookie, Dr. Guadiani says to "Eat a delicious cookie! Not a protein bar." Enjoy the things in life, and don't use vocabulary such as cheat days. You aren't cheating! You're living! There are only a handful of things that Dr. Guadiani generally recommends for all people to do. Some of these include: listen to your hunger cues, both when you're hungry and when you're full; move your body, and celebrate its abilities; eat fruits and vegetables; and don't deny yourself the delicious things in life. Your body is beautiful. It allows you to do wonderful things. Food is incredible. It allows your body to thrive. Appreciate both. Don't turn down the yummy things in life, and help the world have a better relationship with food. Resources: Jennifer's Website Sick Enough (Book) Gaudiani Clinic Twitter Thank you to Bodyhealth and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jennifer, I look forward to hearing your thoughts on the show.

Nov 8, 2019

What if I told you that you could meditate at any time of day, doing any activity? Would you be more likely to try it? You may be thinking that meditation is only for those people that already have their life together, or for people without children, or less-demanding jobs. But that isn't true! Meditation is for everyone, and today you will find out how it can work for you. To learn more about meditation, we spoke with Jeff Warren, author of "The Head Trip," and mindfulness and meditation instructor. Jeff wasn't a natural meditator, and as a self-proclaimed "impulsive, over-thinking worrier," sitting crossed-legged for long periods of time didn't sound like his cup of tea. He understands the difficulties of starting and continuing a meditation practice, which makes him a fabulous teacher. So, what is Meditation? Jeff breaks meditation down to a perfectly simple form. It's about "attentional skills [that] bring your head to the present moment." Meditation is about seeing the world and yourself as they currently are, acknowledging them, and letting them continue. Meditation certainly can be an hour of you sitting in the middle of a quiet room and focusing on your breathing, but it can also be simpler. It's all about being intentional with your thoughts or surroundings and not fighting with them. This means you can do it for five minutes while doing the dishes, or for thirty minutes on a train ride home. You can practice while you stand in line at the grocery store, or the first few minutes while lying in bed in the morning. What is Meditation Good For? Overtime, meditation may be different things for you, from focusing on a certain sensation, to experiencing a flow state. But the purpose remains the same, to experience life in a different and better way. Jeff says that a practice is looking at a way you are acting, asking yourself if you need to keep living that way, deciding that you don't, and then changing. Learning to meditate is learning to be alone with your thoughts. As you become more aware of who you are, you can choose to be exactly what you want to be. Not only that, but learning more about yourself helps you to be more accepting of others and where they are on their journey as well. How to Be Alone with Yourself Today we are all bombarded with stimulating media. Whether it's advertisements, tv shows, or social media, everyone is vying for your attention. Being along with your own thoughts is rare, and frankly it can be a little scary. But that is ridiculous. We should be comfortable with ourselves. It's the person that we are with 100% of the time, and if you can be comfortable with who you are, nothing and no one can bring you down. It will take practice. There may be things you don't like about yourself or your thoughts. Meditation is great because it isn't about changing those thoughts, at least in the beginning. It's simply about noticing that they are there. Whether your thoughts are happy, sad, or scary, just start by noticing them and saying to yourself, "Hmm, that's interesting," and letting them float on by. As Jeff describes it, these thoughts are like a wave. These thoughts can turn into smaller or more transparent waves, and overtime, you can let them go past with ease. How to Practice Meditation Like we've mentioned, meditation really can be practiced anywhere, for any length of time. However, it is more useful if you can find a way to make it a routine—and sitting in a room with limited distractions can only increase your chances. Whatever it is you can do, is what you should do. Start small or big, but start. Jeff, and many others, have some free guided meditation practices that can be a great way to start. In fact, at the end of today's podcast he led us on a short 5-minute meditation that was absolutely wonderful. Meditating Will Increase Your Capacities Learning to control your every thought sounds like a big burden. That's because it is. Meditation isn't about tracking every thought and blocking out every negative one. It is about being interested in your thoughts, about being human, and about learning who you are. It may not be easy to meditate, but as you practice, you become more energy efficient, not less. So, give it a try! If you've tried before and it didn't stick, try again. Meditation will help you be more comfortable with who you are and more interested in and grateful for the world around you. Every individual has a different meditative practice, and you can only figure out what yours is as you do it. Resources: Jeff's Website The Consciousness Explorers Trip Ten Percent Happier App The Head Trip: Adventures on the Wheel of Consciousness (book) Meditation for Fidgety Skeptics: A 10% Happier How-to Book (book) Jeff's YouTube Channel Thank you to Bodyhealth and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Mile 20 Mental Training Course: Win Your Own Race goes on sale November 15th. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jeff, I look forward to hearing your thoughts on the show.

Nov 6, 2019

The second BONUS episode of the week is my LIVE panel hosted by Generation UCAN during NYC Marathon weekend. Listen to my conversation with Emily Abbate, Carrie Tollefson, Angie Spencer for a marathon focused chat. We share embarrassing stories, best moments, moments we considered quitting, fueling issues, and much more. If you are thinking about training for your first marathon, there is a lot in here that will help you prepare for the day. If this is your 50th marathon or anything in between, you will likely resonate with a lot of the conversations we had here. There were a few resounding themes that came back into the conversation again and again; appreciation for the ability to do this, laughing at runners for actually enjoying putting themselves through pain, and the camaraderie that comes with our sport. We answer a lot of listener questions at the end, maybe many of which you have wondered yourself. Join this fun, light, heartwarming chat between podcasters, and use it to reflect back on what you have learned through your marathon journey. You have become a better person through what you have experienced, use it to build on your future. Thank you to Generation UCAN and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! Use code TINAMUIR25 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Mile 20 Mental Training Course: Win Your Own Race goes on sale November 15th. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to UCAN, Emily Abbate, Angie Spencer, and Carrie Tollefson, I look forward to hearing your thoughts on the show.

Nov 4, 2019

On Saturday, in this special bonus New York City Marathon pre race episode, we covered everything you need to remind yourself of the day before your race as well as how to handle the tough moments in the race. From seeing your nerves as excitement, to using gratitude to remind you how lucky you are to be here, this episode with Olympic Bronze Medalist Deena Kastor and Sports Psychologist, Dr Jonathan Fader will be sure to provide you with all the support you need to be ready for your race. Along with Deena and Fader, we break down the emotions and feelings that runners are experiencing in the 24 hours before the race. Although waves of self doubt can appear often and at any time, we cannot control our thoughts. What we can control though, is the response we give to that thought, which can be incredibly powerful. Fader, having worked with many runners in his years as a psychologist, knows how much we can overthink our races in the time before the race, and has fantastic advice for how to deal with it. Deena shares her experience, her wisdom, and how she would turn a panicked mind around in both the pre race time and during hard moments during the race. This is advice you will want to hear over and over again, save this episode for your next race. In the final 15 minutes of the show, we bring out Kubra, who raced the NYC marathon this weekend for Free To Run , an international organization that works to support women and girls in areas of conflict through adventure sports to build their physical, emotional, and social well being and develop them into community leaders to bring people together across religious, ethnic, and social divides. They currently work with 800 girls a year in both Afghanistan and Iraq. Kubra shares her inspiring story of why she decided to run, and what it represents. Her bravery and courage will motivate you. Thank you to The New York Road Runners, who kindly hosted this episode at the NYRR RUNCENTER Ft New Balance Run Hub. Thank you to everyone who attended this live event. If you wish to attend a future live show in a city near you, be sure to check my schedule to see what episodes are coming up. Deena's previous episode Faders previous episode Thank you to NYRR and Endeavorun for being the wonderful sponsors of this episode of The Running For Real Podcast. Thank you to NYRR for the opportunity to host live podcasts in New York at the NYRR RUNCENTER Ft New Balance RunHub. This organization is an engaging and supportive environment committed to personal growth. Help support the One For You, One For Youth Campaign, for every pair of shoes sold at NYRR Run Center, a pair will be donated to a child in an NYRR youth supported program. Find out more at NYRR.org. Thank you to Endeavorun for sponsoring this episode of the Running For Real Podcast. Endeavorun is equipping runners everywhere to train with the precision, community, and accountability needed to reach their potential. Experience a pro season from start to finish (without being a pro)! Use code TINAMUIR you can get 10% off + Free shoes of your choice (yes, including those Vaporfly Next%s). There are Only 120 spots available for 2020 program and the First 50 registrants guaranteed single-occupancy room at Oregon retreat. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jonathan and Deena, I look forward to hearing your thoughts on the show.

Nov 1, 2019

Looking for the positives can be difficult when you fail. When we don't achieve what we set out for, success doesn't seem like something we can claim. But it doesn't have to be that way. How successful we feel isn't measured by what we do. It is measured by how we define success. The beauty in that truth is that we can therefore determine exactly how successful we feel. And if we feel successful, then we are successful, right? Think about it this way. If the only honorable goal and measurement of success was to be the richest person on earth, then all but one of us would fail. We would all feel lousy. Not only that, but success would have to come at the expense of every other human losing. For many reasons, this scenario is a poor measurement of success. However, if our goal was to have enough money to live comfortably, the outlook wouldn't look so dim. Comfortable can mean a variety of things for different people, and (hopefully) our success wouldn't come at the loss of others. We may set a hard number, but even if we didn't obtain that exact amount of money, there would be other ways to adapt and still achieve our goal of living comfortably. These are simple examples, but they can help us adjust our goals and feelings. Most likely, we will measure our success in a type of hybrid. For example, if I set a goal to run a marathon in under four hours, it can be attached to several other goals. Maybe I want to stay healthy, maybe I'm working toward qualifying for another race, maybe I want to beat my co-worker's time. With each goal, there are bound to be several alternative or sub-goals. In all of this, we want to grow our capabilities and enjoy our journey doing so. It's that simple. Running Across States Ali Glenesk is a monster of an example when it comes to going after big goals and loving the results no matter what they are. During a job transition, Ali decided she wanted to run across the entire state of California—for fun. She found a few friends to run with her and support her, chose her route, trained for about a month, quit her job, and began running. The goal was to be the fastest known woman to run from Nevada to the ocean. She set out to do it in 10 days, covering about the distance of a marathon each day. After a couple of days out, she was feeling on top of the world. On day three, she was amazed that her body had just run two marathons and that her legs were still there, working, and letting her run. On day six things started to change. At the end of the day she could hardly get into a car because her legs simply wouldn't bend. She was sore everywhere and had no desire to walk. The next day she decided to call it quits. She had pushed her body as much as she thought she should and went home. Finding Success in Failure With only three days to go, some may think that Ali should have toughed it out, perhaps walking when she couldn't run. Her friends even suggested that she could take a couple days off, rest, and then finish the last three days. But Ali was certain about her decision. Ali knew that her goal was to run (not walk) across California. She didn't want to take a break or run/walk the entire distance. It simply wasn't what she set out to do. In addition, Ali is a life-long runner. Perhaps she could've done one more day, but she didn't want to push it to the point of not being able to run for weeks afterward. In the end, she was satisfied with what she did. She ran more than she ever had, she went after a big goal, she ran with friends, and she found new potential in herself which she never would have otherwise. Learn More from Ali Is fear of failure keeping you from doing your best? Want to know how Ali finds her confidence? Listen to Ali's interview on the Running for Real podcast to find out more. Your relationship with success, failure, and running is sure to grow. Resources: Ali on Instagram Ali on Twitter Ali's National Geographic Video Netflix Special: Hello, Privilege. It's Me, Chelsea. Erica Joy on Twitter Thank you to Bodyhealth and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Ali, I look forward to hearing your thoughts on the show.

Oct 25, 2019

The Olympic standard time for a women's 1500-meter race is 4:04.2. That was the time that Shannon Osika had been eyeing for quite some time before she changed plans at the end of her European tour to include one more race in Poland. To give you some insight as to how fast that is, let's review some world records over time. In the early 1900's, female world record holders were still running 1500 meters over 5 minutes. It wasn't until the 1970's that they began flirting with the 4-minute mark. Running 1500 meters in four minutes mean that you are averaging about 14 miles per hour. That is two miles per hour faster than your standard treadmill can reach. And that's an average, for nearly a mile. Needless to say, Shannon Osika runs fast. Shannon talked with us today about growing up in a running home, being a student athlete while still finding time to pursue other hobbies, and how it feels to be the 19thfastest woman in the world. Follow along to learn from her. What to Do with a Changing Body Entering her sophomore year of high school, Shannon had yet to hit puberty. But she wasn't a late bloomer by any means. Shannon was already an accomplished runner, eyeing a few high school records. But when her body did start to change, Shannon had some setbacks. She attempted to continue running in the same way, with the same training, all while trying to maintain the same weight. Of course, this wasn't possible to do for long, and it left her frustrated. Luckily, Shannon came to terms with her body. Unlike some of her high school friends, she was able to avoid eating disorders that could have put an end to her running career. Looking back, she is grateful that she was able to escape that trying time without major setbacks. When asked what she would say to teenagers today, Shannon says to be patient and let your body do what it's meant to. Allow your body to gain the weight it needs to stay healthy, and appreciate the changes. Being a runner is a lifelong event and if you can trust the process, things will turn out best. Taking Matters into Your Own Hands Today Shannon is paced by a "rabbit." A rabbit is someone that helps to pace the runners during the beginning to middle of the race. Their purpose is to set the runners up for success by not allowing them to start too quickly or slowly. The responsibility is huge. Shannon will prepare for months, training daily. Then she may be flown across the country or even the world and be expected to put the trust of all her work into one of these pacers. While she maintains a high level of trust, Shannon knows that it's up to her to get the job done. Sometimes the rabbit will get off to a slower start, and it's the runner's responsibility to acknowledge that and make the appropriate changes. This principle overlaps into other aspects of life as well. We often have trainers, role models, or friends who we use as rabbits to help us go after our goals. However, in the end, it's our responsibility to understand ourselves, and know if we need to slow down or speed up in order to get where we want to go. A Balanced Life As a hopeful competitor for the 2020 Olympics, Shannon's life revolves around running. While that means she must take certain precautions when choosing what to do, she knows that living a balanced life is what will keep her running for years to come. Shannon says that her happiest moments in life are when she is living a balanced life. For her, this means going out dancing, trying new food in the area, and learning more about environmental sustainability. Whatever it is you do, at work or school or family life, do it well, but make sure you have set aside time to do other things that keep you happy. Learn something new, do something just for fun, spend time with people you love. These are moments you won't get back. Enjoying the Moment When Shannon finished her race in Poland, happiness flooded her face. Not only had she broken 4:04.2, she had reached into the 4:01 range. More impressively, Shannon probably still would have gone home with a smile on her face if she hadn't reached her desired time. That's a lesson we can all take from Shannon. She is grateful to be able to do what she does, and as a result, puts forth her best effort every time. Win or lose, each moment can be a positive one if we know we've done our best. Resources: Shannon on Instagram Colleen Quigley on Instagram Thank you to Bodyhealth, Janji, and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Taking Athletic Greens in the morning, is literally the FIRST thing I do when I wake up. I love knowing that I am getting 75 whole food ingredients in one scoop that goes in my water, which gives me 14 servings of fruits and vegetables, probiotics, and prebiotics before my day even starts. I LOVE it, and as winter comes and sickness threatens to take your race away, this is the time to take it! Go here and get yourself a FREE travel pack worth $79 with your first month! Mile 20 Mental Training Course: Win Your Own Race goes on sale in under a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Shannon, I look forward to hearing your thoughts on the show.

Oct 18, 2019

Whose opinions really matter to you? If you were to start a project or set out after a goal that you've always wanted to do but have been scared for one reason or another, who would encourage you? Who would have your back? Who would tell you that you don't know what you're doing? These are important questions to answer. Deciding who influences what we do can change our entire lives. And, unknown to some, we CAN choose who influences our decisions. First and foremost, we ought to listen to ourselves. If we don't master our own ships, then we'll never get to choose where we go. As for the rest of the opinions that we consider? Make sure they come from people that love you. The Mirnavator! If there's one person who knows how to surround herself with people that support her, it's the Mirnavator. Mirna Valerio is a woman, a New Yorker, black, and as she likes to say, a fat runner. She is not the stereotypical runner, and she knows that people think that. But the best part is, she doesn't care. She doesn't even believe that there is such a thing as a stereotypical runner. Mirna has surrounded herself with people that love her and her mission. She has a strong community on Facebook and in real life that have become comfortable calling themselves runners. It's not easy to believe that you are a runner when online chatrooms shout otherwise, even when you have done marathons and 50k trail races. The power that words have is strong. Thankfully, our simple daily efforts are stronger. Mirna has shown that time and time again. How to Get to Know Your Body From her early days in middle school, Mirna has loved to move her body. She played many sports growing up, but never considered herself a runner. She started running because she simply wanted to perform better in field hockey and lacrosse. As time passed, she began to love running for the way it made her feel. Mirna enjoyed setting goals and accomplishing them, and she liked feeling the muscles in her body work. With every finished run, there came a feeling of accomplishment and gratitude. So how do you get to know and love your body? Use it! For Mirna, she doesn't need to fit into a certain mold to love her body, and neither do you. The more we use our bodies, the more we love and understand them. They are quite literally the reason that we are alive. Use your body and be grateful for it. Change Your Feed As you begin to use your body, or go after other lifelong goals, you are bound to get some pushback. It comes in many forms. From unknown internet offenders, to family members, to random aghast faces on the street. While we can't avoid every rude comment or criticism, we can moderate it. We can mute or unfollow those that don't support us. We can stop reading comments entirely. We can smile at the people that give us funny looks. And most of all, we can seek out likeminded people. Sometimes the easiest way to brush off or get rid of the negative, is to find an abundance of positive. Let the good push out the bad instead of simply deleting the bad and being left empty. There are people out there waiting to be your friend and believe in you. Go find them. Try and Try and Try If it feels overwhelming to run a marathon, or a 5K, or a mile, start smaller. If you are lacking confidence or willpower, stop worrying and just give it a try. Try every day. As Mirna says, some days you will take five steps back when you feel like you haven't even taken two steps forward. That's okay. Keep trying. You may think that your body can't run a marathon. And you may be right, for now. But with each day you try, you get closer. If you are scared or anxious about something you want to do, just try. Really. There's no pressure. If you fail, that's fine, you will always be happy you tried. Let's keep moving our bodies. Let's surround ourselves with amazing people. And let's keep trying. The Mirnavator would be proud. Resources: A Beautiful Work in Progress Mirna on Instagram Mirna on Twitter Mirna on Facebook FATGIRLRUNNING Facebook Group Patagonia on Instagram Thank you to Bodyhealth, Janji, and and Marathon Training Academy for being the wonderful sponsors of this episode of The Running For Real Podcast. Friends, I mentioned Marathon Training Academy in the show, and how much you will enjoy their podcast if you are not already a fan, you can find their podcast on iTunes here or at their website page here. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Mirna, I look forward to hearing your thoughts on the show.

Oct 14, 2019

Today we are covering a topic that is rarely spoken about. Talking about women's menstrual cycles is often tough enough, especially for men. But once you near the age of a master's runner, interest fades even more rapidly. Going through menopause is tough not only because of the physical elements, but the emotional ones. Like childbirth, it is hard to understand it until it's happened to you, so there may be few people who you feel comfortable consulting. But menopause is natural and normal. Dr. Stacy Sims, a leading expert in women's exercise studies, spoke to us about menopause. She addressed the myths, the symptoms, how to communicate with those who have menopause, and more. Knowledge is confidence and comfort, so read along to learn more about this universal life experience. Women's Health and Exercise Science Generally speaking, it is difficult to find scientific research specifically for women. While menopause has obviously been studied for a strictly female community, life leading up to menopause has not. Dr. Sims suggests taking news articles and magazines posts with a grain of salt. Most exercise and diet studies have been done only for men, and occasionally with men and women combined. Don't assume that what is good for men, is good for you. For example, women typically need more protein post-exercise then men do. And taking a post-exercise ice bath yields more benefits for women than men. Always consult multiple sources when you come across new methods or diets, and consult your general practitioner if you feel unsure. What is Menopause? Menopause generally begins sometime during a women's late forties. However, it can happen several years earlier or later. When you experience menopause, there are a lack of hormones that are being produced, and eventually you stop menstruating completely. What are the symptoms of Menopause? Common symptoms of menopause include hot flashes, night sweats, abdominal weight gain, and mental fogginess. In the first five years following menopause, women can lose up to 33% of their bone density. Knowing about these symptoms can help you prepare to deal with them as they come. Are the Symptoms Here to Stay? For most women, some of the common symptoms subside. Hot flashes, night sweats, and mental fogginess tend to lessen. However, a decrease in bone density, and abdominal weight gain will continue to happen without proper adaptation. Adding strength training exercises and reducing your carb intake will help you to stay healthy. Post Menopause: Exercises to Reduce Health Issues Aging women are commonly told to do low-intensity, high-volume exercises such as swimming, walking, or biking. While these are positives, they aren't enough to help strengthen bones. Plyometrics, weightlifting, and other types of resistance training are necessary to increase bone density and keep muscle mass. This doesn't mean you need to start bench pressing with the body builders. Explosive actions such as jump squats and burpees are great. In fact, jumping for just ten minutes a day, three times a week has shown to be enough to build bone mass. Talking About Menopause There is no need for you to feel alone while you go through menopause. Talking with a loved-one and a doctor or therapist can help the process happen more easily. It takes strength to talk about yourself, and you can do it. If you have a friend, athlete, or parent going through menopause, be there for them. They may not want to talk about it, which could mean they are already talking to someone else about it. Continue to let them know you care about them and be willing to have a conversation. It can make all the difference. Life is Still Great! As you age, there is no reason that you can't keep a fast pace and avoid injuries. However, what you do in order to stay quick and healthy does need to change. Your changing hormones mean that you need more fruits, vegetables, and protein and less carbs. You need to continue to do exercises that keep your range of motion, and you need to add exercises to keep up your bone density. But these are all things that you can do. You can continue to do the things you love. Add the necessary exercises and strategies and keep running! Resources: Stacy on Instagram Stacy on Facebook The Ready State Stacy's Website ASCM BJSM Women's Health Initiative Kirsty Elliott Sale on Twitter Kathryn Ackerman on Twitter Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life For this Beyond Running series of episodes I am not having sponsors because I want you to just get this information because it is needed, because these are topics that need to be brought out into conversations. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you do really appreciate these episodes, you will consider supporting me on Patreon. You get access to bonus interviews and I will let you know of upcoming guests, so you can have the opportunity to ask them your questions. Running 4 Real Patreon Page . Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Stacy, I look forward to hearing your thoughts on the show.

Oct 11, 2019

If you've been with us at Running for Real for a while, you've had a chance to hear from Dean Karnazes already. He is a superstar of a runner, the "ULTRAmarathon Man," and an incredibly upbeat person. Even if you happen to catch him in the middle of a 100-mile run, Dean will smile and take a selfie with you. He's that kind of guy. In coordination with a new Chicken Soup for the Soul book about running stories, and some exciting races that Dean plans to compete in soon, we got to speak with him again. Feel free to listen in or read along to find out more about Dean's advice to help the environment, how we can encourage others to run, and more! Runners Can Save the Planet One thing you may not know about Dean is that he doesn't own a car. Seriously. If you go to his home and see a car, it's a visitor's or a family member's. This decision happened about a decade ago when Dean was training to run the Four Deserts Race, a 6-day race where you have to carry all your supplies with you. To train for the race, Dean started doing his grocery trips on his feet. This meant carrying home gallons of milk, and one time, a pack with over 45lbs of sundries. A few trips became a habit, and before long, Dean had given up his sponsorship with Volkswagen in favor of being carless. Dean is known for his extremes. Running 50 marathons in 50 days, giving up his car, running in hot deserts and cold tundra; these things are commonplace for Dean. But when he was asked what runners can do to better the environment, he simply replied, "Recruit more runners!" One of the fastest ways to become more sensitive to our surroundings, is to be in them. Nothing compels you to change your emission-producing habits more than breathing in a lungful of polluted air. And while the negatives of littering or pollution are convincing, the positives of being outdoors are equally moving. Running through fields, over mountains, or along beaches will have you caring for the earth instantly. Runners Can Save Lives Encouraging people to run can save more than the planet, it can save people. Dean shared with us one of his favorite stories from the new Chicken Soup for the Soul book that he helped author and compile about a former marine with PTSD. After trying a variety of treatments including therapy sessions and medication, a friend suggested that this former marine pick up running. He decided to give it a go and soon found himself running marathons and ultramarathons. Running saved his life. Chicken Soup for the Soul: Running for Good, includes 101 stories about running and the good it has done around the world. From communities of mothers in the U.S. to camps of Syrian refuges in Greece, we can all benefit from running. Runners Are People Too Maybe an even more surprising thing about Dean is that he still gets nervous on the start line. He still has tough days, tiring days, days he decides to sleep in instead of getting up to run. And while he has been able to make a career out of running, a dream job in his eyes, he still has to push himself to get out the door sometimes. But that's what's great about this sport. We have the chance to be runners and to be human. Whether we run a marathon a day or go for a walk around the mall once a week, we are still part of this community and we still have struggles. We are in it together. You Can Make a Difference Right Now Decide to be an ambassador for running. It's a simple and effective way to help the environment. You can invite friends for a run, share your experiences of training for a race, or buy someone a pair of running shoes for their birthday. Every bit helps, and your efforts to share your love of running can spread throughout the world. Resources: (book) Chicken Soup for the Soul: Running for Good Dean's Website Friends, I mentioned Marathon Training Academy in the show, and how much you will enjoy their podcast if you are not already a fan, you can find their podcast on iTunes here or at their website page here. Thank you to Bodyhealth and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. JANJI is an official sponsor of the Running For Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here . Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Dean, I look forward to hearing your thoughts on the show.

Oct 7, 2019

Breathing and Running You can argue that nothing is more important than learning how to breathe properly when you run. Yet, breathing exercises are often overlooked and shortness of breath is treated by increasing miles or speed. Without proper breathing, runners can suffer from side aches, mental distractions, anxiety, and injuries that are caused from lack of focus or poor posture, all of which stem from decreased oxygen. In recent years, diaphragm exercises have received more attention and praise. Learning how to completely fill our lungs from top to bottom in a smooth breathing pattern is something that takes just as much practice as any outward physical coordination. And the results are fantastic. Increased focus and the ability to calm yourself in tense situations are some of the main benefits. Asthma and Other Respiratory Challenges Although we do it unconsciously from the moment we are born, breathing takes work, and can be very difficult at times. Even those without any illnesses can benefit from learning how to breath properly, both at rest and during exercise. The most common respiratory illness we see in the running community is asthma. Simply, asthma is a condition in which the airways are inflamed and consequently reduced in size, making it difficult to breath. It is widely known, and the maintenance of this illness is straight forward for the most part if we understand the treatments. How is Asthma Treated? Even if you don't personally know anyone with asthma, you have probably seen one of the colorful blue, red, or purple inhalers. Using inhalers is the main treatment method for asthma. Dr. John Dickinson from the University of Kent explains that there are two basic types of inhalers. The first type of inhaler is used on a regular, scheduled basis. Its purpose is to dampen the inflammatory process inside of your lungs. It takes two weeks or so for this to build up into your system, and should be continually used. The second type of inhaler (a salbutamol or rescue inhaler) works within a minute or two, immediately opening up the airways. This inhaler should be used on a case-by-case basis. Dr. Dickinson says that the first inhaler can typically be enough to keep symptoms down if used properly. The common issues he sees in athletes is a dependency on the salbutamol inhaler, which doesn't get to the root of the problem. The body will also build up a resistance to this second inhaler, demanding stronger doses and increasing risks of side-effects. If you do have asthma, be sure to work with your doctor. Determining what kind of treatment is right for you should be done individually. How do I Know if I Have Asthma? Asthma is brought on by a reaction to something. This is often from a reaction to pollution, an allergic reaction, or exercise. The symptoms of asthma almost always happen after exercise is completed, making it difficult to pinpoint. Some of the most common symptoms include difficulty breathing, coughing, shortness of breath, tightness of chest, and wheezing. These may be triggered during exercise, and as previously mentioned, may only be present post-exercise. There is only about a 50% chance that a doctor will diagnosis you correctly simply based on the knowledge of your symptoms. That means, you are just as likely to guess as to whether or not you have asthma. This is why it is imperative to do testing in order to determine your condition. Ask your doctor about an objective test, one that actually looks at your lung functioning. Even if you are an elite athlete, it's not out of the question that you have asthma. It is still possible to train at high levels with asthma. If you have some of the common symptoms, consult a doctor. Breathing Exercises for All Most people know that breathing into your upper chest isn't the most efficient way to fill your lungs. However, did you know that your chest and abdomen should fill from top to bottom, front to back, and side to side? The expansion of each should be done in one motion, meaning that you shouldn't see a large increase in the chest before the lower abdomen and vice-versa. Like the sides of a balloon, each part of your lung should expand at the same time. Many people get the front to back and top to bottom but neglect the sides of the rib cage expanding. Next time you have a moment (probably right this second) take in a breath and try to expand every part simultaneously. Asthma Won't Slow You Down! You can definitely live and thrive with asthma. Respiratory problems can be depressing for an athlete, but there are ways to overcome. There are many sports therapists, doctors and the like, that are willing and able to help you conquer your breathing. Don't be discouraged, and know there are many examples of athletes with asthma that have massive success. Encourage those around you, and keep running! Resources: John at the University of Kent More Info on Asthma Dr. James Hull For this series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you appreciate these episodes, you could start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page . Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave a review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to John, I look forward to hearing your thoughts on the show.

Oct 4, 2019

Running is a great visual for vulnerability. Picture yourself in the middle of the desert, or in a big city, or on the side of a volcano, with nothing but your shoes and some minimal clothing. No one is holding your hand, there are no secure walls behind you, nature and humanity can see you from every angle, and you can only move as fast as your body allows. It can honestly be a bit intimidating. This is pretty much the way life is. It's scary, but it's how we discover our potential. As humans we like feeling secure, sure. and safe. We build walls to protect us from storms. We make alliances with other humans (aka friends) to help us in times of struggle. We stockpile food and resources so we don't have to constantly think about where our next meal will come from. All of these things are positives, so then what's so great about being vulnerable? Being prepared and allowing ourselves to be vulnerable are two different things. By all means we ought to do everything we can to be safe. Being vulnerable doesn't mean being reckless. Being vulnerable is more about being honest. It means being okay to admit our weaknesses or our fears, but it has a purpose—to help ourselves and to help others. Nellie Acevedo is a queen of vulnerability. She is a full-time blogger, entrepreneur, mama, and runner. She lives in Brooklyn, New York where every day she has a chance to feel a little bit vulnerable as she raises her two multi-cultured boys in a fast-paced world. Today she shared with us tips on being true to yourself, the lifestyle of being your own boss, and of course, her stories about running. Share Your Journey When it comes to sharing your personal journey, there are two main benefits to being true to yourself. Firstly, it gives people something to follow that is inspirational. "People love a real journey," says Nellie, "Share it if you feel comfortable." Nellie admits that while she admires elite runners and other professional athletes, they aren't the people that motivate her to exercise. In her words, "real" people motivate her. The people that are like her. Whatever stage of life you are in, there are people watching you that feel like you are their "real" people. That's why it's important to share. If you can do it, so can they. Don't feel like you need to reach a certain level of expertise before you can share and inspire. The other benefit of being vulnerable and sharing your journey is the support of the community. People relate with struggles, and you will probably be surprised with how many people are willing to speak up and reach out when you share personal trials. Every time Nellie gets up the courage to be vulnerable, that's when she gets the most reactions and support. "You control your narrative," she says, "When you share the realness about being a person, about adulting, about motherhood, […] people identify with that and you leave a mark on people's hearts. They want to stay with you and follow your journey." Don't be afraid to be real. Other people have similar experiences as you, and until you share, you neglect the support and withhold the inspiration. It doesn't mean you have to share everything, but share what you are comfortable with and be real. Do Something for Yourself Each week Nellie tries to get at least three workouts in. This can be a challenge since her workday starts at seven p.m. every evening when her husband gets home from work. But she knows that doing things for herself is the only way to keep it together and do her best as a mother. "We need the time to reset" says Nellie, "[When I go to the gym] I can think about things that I wasn't able to accomplish during the day, but I can think about them fully because I'm away from the family." Make your workout time your think tank time. It's a great way to blow off steam, come up with new ideas, and organize your thoughts. Lastly, Nellie suggests setting small running goals and watching yourself succeed often, rather than setting big ones. She fully believes in celebrating the victories along the way as well. That doesn't mean just the first 10k you run, but the first mile you run, and then the second, and so on. Go ahead and do something for yourself. Set attainable goals. Celebrate when you reach them. Support people you see being vulnerable, and then be vulnerable yourself and watch the good that it does. Resources: Nellie on Instagram Nellie on Twitter Nellie on Facebook Nellie's Blog Third Eye Thoughts Instagram Thank you to Bodyhealth and Generation UCAN for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! TINAMUIR25 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Nellie, I look forward to hearing your thoughts on the show.

Sep 30, 2019

Discussing Miscarriage, Stillbirth, and Loss About one in four pregnancies end in a miscarriage. If you haven't been close to someone that has gone through miscarriage, this may surprise you. As frequently as it happens, this type of loss is not often discussed in public. Misunderstanding, fear, blame, or disappointment are feelings that can surround the loss of a child. Navigating these feeling with dialogue can feel that much more difficult. Of course, each parent has the right to choose how much they discuss their loss. However, those that wish to be more open about their experience should feel like they can. It's not a time that a person should feel alone or fearful of being judged. We hope that by openly talking about loss we can make more room for understanding and comfort. Heidi Greenwood, proud mother of three daughters, suffered a loss during both of her first two pregnancies. Her first daughter Jules passed at 22 weeks, and her second daughter Leni was lost at week 28. Heidi continues to remember her daughters after the healthy birth of her third daughter, Quincy. What's the Difference Between Stillbirth and Miscarriage? The most important thing to remember about miscarriage and stillbirth, is that they are both losses. The crushing blow of either will change the lives of those affected. Treat yourself and others that experience these types of losses as such. In the technical terms, a miscarriage usually refers to a loss before the twentieth week of pregnancy, and a stillborn as anything after. Both miscarriages and stillbirths can result from a plethora of situations, almost always out of our control. Don't Blame Yourself It is common to look for answers after experiencing loss. Whether we are simply trying to understand or are looking for ways to avoid it in the future, we have questions. Often it is all too easy to look at ourselves as the problem. The fact is, the mother is not to blame. Defects that results in miscarriage happen at micro-levels within DNA and chromosome structures. These are things that certain diets or activity rates of mothers don't affect. You can feel confident that your efforts as a mother are not lost. What Should I Say? Heidi mentions that we often think we need to come up with elaborate things to say, when really, simple words are the best. Telling your loved one that you are thinking about them or that they are a strong woman is great. As always, take any suggestions that the mother gives, each grieving process is different. Using the baby's name can be a good way to show your love. Mother's that give birth at any stage of the pregnancy and suffer loss, have developed emotions for that small life. If they have chosen to give the baby a name, it is likely appropriate and empowering for you to mention them by name. If you can't think of something you want to say, or feel uncomfortable doing so, kind gestures are also appropriate. Going out for a coffee, sending a note, or bringing them flowers are all things Heidi recommends. What Shouldn't I Say? Good intentions can be painful, so be cautious when trying to lessen the hurt someone is experiencing. Generally, it is better to support and love rather than try to come up with logical solutions or offer up emotional problem-solving strategies. Avoid using terminology like "at least." Heidi says that using this phrase can feel like belittling the situation. The mother should take the time she needs to grieve. Trying to speed up the process can appear naïve or careless. Help her feel that you are a person she can lean on, and don't be afraid of bringing thoughts of the loss back to their mind. Heidi relates that kind thoughts and gestures feel like a big hug more than anything. Share Your Burden If you have had a loss, lessen the load by speaking with others. Talk to loved ones you trust, doctors, therapists, or Facebook support groups. You will likely be surprised by the number of people that have experienced what you have and can lend a helping hand. You shouldn't bear it alone, and you don't have to. Many are ready to love you. Resources: Heidi on Instagram For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page . Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Heidi, I look forward to hearing your thoughts on the show.

Sep 27, 2019

Do you ever find it difficult working with what you have? For example, putting off doing a workout until you find the perfect gym, or neglecting to write down goals and thoughts because you don't have an Italian leather journal and "what interesting things are happening in my life anyway?" Getting started is always more than half the battle. When it comes to running, there are plenty of excuses that stop you from getting out the door. Imperfect weather, uncomfortable shoes, or even an untidy living room can nag at your thoughts and convince you to skip today. We avoid doing difficult things in order to protect our self-esteem. If we don't try our hardest, it's easy to justify the outcome. "Oh, I would have been great if I put in the time, but I didn't feel like it." Fear of failure is fear of success. Once we understand that the journey to greatness starts with one step and is laden with failures, then we can actually get started. Thabang Madiba is the epitome of working with what you have. Growing up impoverished in a small town of South Africa, Thabang simply wanted to be able to play soccer or go on a run. Being in race? That was a dream. Eventually his grandmother bought him a pair of running shoes. And before long, he knew running would change his life. Getting the Most Out of Any Moment Unable to afford a car, Thabang has been creative and determined to find ways to train and compete. He worked at a Nissan factory twelve kilometers from home. As you may have guessed, Thabang would run to and from his job, earning enough money to participate in races while getting in the mileage to train for a marathon. But this was just the beginning of Thabang's obstacles. Thabang excels in trail running, specifically, skyrunning. Skyrunning is any race above 2000 meters that has an incline of at least 30%. Being nearly five hours by car form the nearest mountain, Thabang can sometimes be found with a rope tied around his waist, dragging a car tire along the dirt path as he trains. This is his way of training in the mountains. Thabang has also been known to ride his bicycle to race events, sometimes as far as 50 kilometers. After one particularly difficult day when he had to pump up his tire multiple times on the way to a race, Thabang arrived ten minutes after the race had begun. Instead of moping and turning around, he simply began to run with the goal of passing the first woman. Knowing he had no chance of winning, Thabang still gave an effort to do his best and become better. He ended up finishing second and gives credit to that race as one that prepared him for a championship later down the road. Whatever opportunities you have, make the most of them. Don't give up just because you know you will come short of a goal. Finish strong. You never know what a constant effort will do for you until you do it. Appreciate What You Have Thabang's name literally means happiness, or "to be happy." Everything about Thabang gives witness to this truth. Even after winning multiple races and being sponsored by Salomon, Thabang has stayed humble. He still loves him family. He still rides his bike. He still runs with a tire dragging behind. When asked how his life has changed since winning races, Thabang says, "I'm simple. I just love people." Thabang's advice is to find your own happiness in order to make others happy. "You must learn to love yourself first," he says, "I have to be happy myself before I can help others be happy." You Got This! Whatever your goal is, go ahead and get started. You don't need to run in $200 shoes, go for a walk in your flip flops. Start somewhere. When the tough times come, know that it is a part of the process. Without those setbacks, you would never get to the mountain top. Be happy, and be okay with putting yourself first in order to help other. Thabang will be proud of you. Resources: Thabang on Instagram Thabang on Facebook Thabang Video Thank you to Bodyhealth, MetPro, and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Thabang, I look forward to hearing your thoughts on the show.

Sep 23, 2019

Disabling Conditions in the Running Community Running is an expansive, inclusive, and a simple sport. The fact that it involves some of the most basic of body movements is what allows it to be broad and accepting. Practically anyone can run, and those that can't are still welcome. In the running community we accept and embrace those that love to move. If you move slowly, move in a wheelchair, or move only with the help of others, we want you. Today we chatted with Achilles International, a group dedicate to helping everyone set and achieve goals and have joy and hope through running. These people understand what it's all about. We talked with participants about overcoming their struggles, approaching those with disabling conditions, and of course, running. What is Achilles International? Achilles International focuses on bringing "hope, inspiration, and the joys of achievement to all." This is mostly accomplished through their races and group meetups. Those with disabling conditions, be it visual impairments, cancer, amputation, brain injuries, or others, are paired up with volunteers to help achieve their running goals. The largest Achilles International Chapter is in New York, but today they have over 60 chapters worldwide. Everyone is welcome. Whether you want to become a member or a volunteer, get in contact with them to get involved today, wherever you are in the world. Approaching Those with Disabilities We all view ourselves a certain way that others may not see or understand. For better or worse, you never know if you pass someone on the street who has climbed Mount Everest, been to prison, lost a loved one, or won the lottery. Every life is unique and full of anecdotes. Before jumping to conclusions one way or another, ponder that. When you meet those that have disabling conditions, first and foremost, be their friend. A friend isn't someone who babies their peers; a friend also isn't someone that ignores. They are there for you, they push you, they laugh with you and respect you, and they treat you about how they'd like to be treated. Michael Anderson, the director of the New York chapter at Achiles International, says that they refer to their athletes as an athlete with a disability rather than a disabled athlete. Being conscious of how these athletes want to be viewed can go a long way in building positive relationships. Running with Disabilities If you have a disabling condition and can't see yourself running, or running fast, or being called a runner, hold that thought. There are more opportunities for you than you might know about, and you are stronger than you think. Take each challenge one step at a time. Walk before you run, stand before you walk, breathe before you stand. It can take some individuals years before they are able to enter a race they have their mind set to, so be patient with yourself. No matter how unhealthy or healthy you feel, take advantage of your opportunities. Achilles International member Alan says "It's a roll of the dice how healthy you are. Every day is a gift." It's as simple as that. You have the gift of being alive, manage what you can—you can do it. More on the Running for Real Podcast In today's episode we interviewed two members of Achilles International. Mauricio Blandino and Alan Kaufman shared their inspirational stories from being in good physical shape, to having a disabling condition, and finding their way back to sport through Achilles International. They will inspire and motivate you to get out and achieve something more for yourself. Give it a listen. RESOURCES: Mauricio on Facebook Achilles International Achilles NYC Alan on Facebook Alan on Twitter Alan on Instagram Mike on Instagram For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page . Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Michael, Alan, and Mauricio, I look forward to hearing your thoughts on the show.

Sep 20, 2019

"Chance favors the prepared mind" is often quoted to be from Louis Pasteur. Pasteur was a chemist and microbiologist who studied and found cures for a handful of diseases, including a vaccine for rabies. The concept that luck or fortune follows the bold, prepared, or active has long been discussed. The truth is, not everyone can be lucky. Only those that do, are rewarded. Even lottery winners have to buy a ticket. In running we experience the same thing. You simply don't know how "lucky" you can be unless you get out there and start running. The beautiful thing about running is that there is much more to it than winning races; you have chances to "win" every day that aren't necessarily podium moments. As we've discussed, wins in running include enjoying nature, discovering new places, developing relationships, and maintaining good mental and physical health. Running is also a time when great business ideas or solutions to long-term problems are discovered. The opportunities for victory while running are endless. But. If you do happen to be in-the-running for a particular race, that win comes via preparation as well. You don't know when your moment to shine will come. The weather, your competition, or your overall health and energy fluctuate. The only way you can get lucky is by being prepared. This idea of preparation followed by chance is the epitome of Nicole DeBoom's successful career. From Olympic qualifier, to top triathlete, to business owner, Nicole has done what it takes to put herself in a situation to succeed. Like the rest of us, she has had personal weaknesses and could never control her competition, but she put in the work and let the results happen. Go Through the Open Door Shortly after the peak of her triathlete career, DeBoom had an idea for a women's clothing company. She felt that there weren't many clothing options for professional athletes that were both stylish and up to performance standards. She wanted to look good and feel good while she competed. At the time, tennis skirts, golf skirts, and even swim skirts were available, but nothing for female runners. As she began to create a new type of running skirt, she quickly discovered that her target market wasn't exactly what she expected. She had planned to convince other professional female runners to wear the skirt, but there weren't a ton of them that were interested, and trying to further convince them didn't help. However, she found that there was a lot larger range of women that were interested in the running skirts. Many women not only wanted to feel good while wearing stylish clothing, they wanted additional coverage so that they felt comfortable while running as well. Nicole quickly learned to create clothing for the women with this need, rather than create a need for a specific group of women. When she focused on helping her new customers, her business grew and her opportunities expanded. You may have many ideas and desires in life that seem like the only path to happiness or success. But if you are willing to take the opportunities that present themselves, rather than fighting to change what you can't, you'll find yourself succeeding quickly. This doesn't mean taking the path of least resistance per se, but seizing the opportunities that are placed before you. You'll Love What You're Good At, So Try It All! Now Nicole is a mother, with a daughter who will have many opportunities. Nicole is focused on helping her find the things she enjoys and is good at. Giving her chances to try many things, and to not be too antsy in taking away the other things she loves too quickly. Nicole regrets putting so much time into swimming and neglecting other sports when she found out she could be a great swimmer. She wants her daughter to continue a variety of things, even if she is great at one. The same should go for you and I. What do you love to do? What are you good at? Chances are they are related. It's not always certain which comes first, so don't be afraid to try something you think you may love, or look for ways to enjoy what you are good at. Resources: Nicole's Website Skirt Sports Running Start The Mirnivator Run This World Podcast (Book) The Moment of Lift: How Empowering Women Changes the World https://www.amazon.com/Moment-Lift-Empowering-Women-Changes/dp/1250313570 Thank you to Bodyhealth, Turbotrack.me, and MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones. They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Nicole, I look forward to hearing your thoughts on the show.

Sep 16, 2019

Understanding Suicide Everyone is affected by suicide. Whether you've had personal struggles, had an acquaintance or loved one take his or her life, or been generally aware and worried about the increased rates of suicide in the world, understanding suicide can benefit you. Suicide is understandably a topic that isn't often spoken much about. It may be embarrassing or painful to openly discuss the effects of suicide. But it does not need to be that way. The stigma of suicide can be changed, and will, with increased discussion. Shelli Gordon was directly affected when her partner Tony took his own life just last year. As a former police officer and with a psychology degree, Shelli was completely taken by surprise; with no signs of Tony's intention. Since that time, Shelli has taken it upon herself to raise awareness, open the doors to increased discussion, and be involved to help others understand suicide. She uses running as a platform to break the stigma surrounding suicide by opening her running store to everyone, running to cope, and speaking to the running community. Suicide Isn't Selfish One of the first misconceptions about suicide is that it is a selfish act. "For that person in that moment, there isn't another way out," says Shelli. When someone takes their own life, they are often trying to make things better for the people they are leaving behind. They mistakenly believe that the people they are leaving behind are better off without them, and they don't see a different solution. Talking About Suicide It can be very difficult to talk with someone who has had a loved one take their own life. Especially older generations who may have lost children, coping is hard. When you speak to them, phrase suicide as "taking his or her life" rather than "committing suicide." Suicide can have a negative connotation especially when it's paired with "commit." To avoid framing suicide as a crime, it's better not to use the word commit. How do I Talk to Someone that has Suicidal Thoughts? First and foremost, do your best to let people know that you are there for them and that you love them. Check up on them as frequently as you feel is good, and make sure you talk about a variety of things. It's important for people to know that you care about their opinions and value their thoughts. Shelli gives great advice to go on a walk with someone and speak with them. This way you don't have to maintain constant eye contact. Sometimes just talking about anything can help them. If you have a teenager that you are concerned about, keep a close watch on them. Sometimes a person can seem to be getting better or happier right before they take their life. This is a result of finally making a decision. Stay close to them, and continue to talk with them. There are many resources online as well in understanding and helping those with suicidal thoughts. Using Running Running is a wonderful way to combat suicide. Get out into the fresh air and move your body to feel alive and apart of this world. Running can be a good tool to push yourself and to reach for new goals. These things give us more reasons to live, whether you want to run one mile or three hundred. Run with someone. The community is large and growing. Even if you don't feel like speaking with someone one-on-one, being in a group of runners can boosts your spirits. Life is Better with You in it If you have thoughts that life would be better without you in it, get help immediately. Know that in every case, the people around you will not be better off if you take your own life. Although you may feel that people misunderstand you, there are other solutions. Life can get better. Healing is possible. You can live a life without suicidal thoughts. There are people that love you and want you to be here. If you feel comfortable, speak to someone you trust about your struggles. If you are scared to tell the people you know, there are many support outlets, including some that are linked at the end of this article. Call or message these people. They can help. You are a unique person. You are needed in this world to make it a more diverse and beautiful place. Wherever you are on your journey, there is hope and help and happiness. Help Resources US National Suicide Prevention Lifeline: 1-800-273-8255 Suicide Prevention Helpline In the UK CALM MIND Jasmin Paris on Twitter For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page . Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Shelli, I look forward to hearing your thoughts on the show.

Sep 13, 2019

New York Road Runners Live Show! Do you wonder what a world-class runner's upbringing looks like? What path led them to greatness? Should children with promise be given the encouragement and opportunities to be the best, or should they simply have fun playing the sports they enjoy? This week we had the chance to interview Meb Keflezighi, Jenny Simpson, and Rachel Pratt on a live panel in New York City! All three are not only life-long runners, but ambassadors, helping children find a love for physical activities that will help them in many aspects of their life. Each one of the panelists gave advice on raising kids to enjoy sports, avoid burnout, and become life-long exercise or sport enthusiasts. Whether you are a parent, an aunt or uncle, or simply someone that wants to develop your own physical literacy, this episode is for you. Let Kids Have Fun Both Meb and Jenny are Olympic athletes that found their love for running in public schools. One of Jenny's teachers encouraged her to try running because she was the student that couldn't seem to sit still. Meb found out he could run fast in seventh grade when his teacher promised him a good grade and a T-shirt if he ran the mile under 6:15. He ran as fast as he could, and ended up getting an A, a 5:20 mile, and most importantly to him, the coveted T-shirt. When asked about their successful running careers or the hopes they have for their children, Meb and Jenny both agree that letting kids have fun doing whatever sport they enjoy is best. Any pressure they put on themselves should be about personal achievement, not conceding to the wills of adults. Let Them Come to You Today Meb has two daughters that seem to be more interested in soccer than anything. Although running is his preferred sport, Meb has learned that it's best to let his daughters come to him with requests or questions and be prepared to support them, rather than compel them to run. Encourage young ones to not give up and to try new things, but avoid putting them into a box that doesn't allow them to find what they love. More often than not, they will be interested in the types of things that their loved ones enjoy. Give them the proper space and allow them to make their own decisions. What Sports Can Teach Our Young Girls Jenny is a huge fan of what sports can do for girls in today's world. The first thing she mentions is the competitiveness that she embraced as a female athlete. Sometimes girls are encouraged to lie low, not get too loud, and not be aggressive. In sport, you can't succeed by doing these things. Jenny has learned that being competitive doesn't have to be separate from being a lovely, gracious person. The second thing Jenny mentions is her own view of her body. Participating in sports helps girls appreciate what their body can do for them, and helps them feel comfortable in their own skin. As they exercise and train for events, they can watch their body transform and develop right before their eyes, which is a powerful confidence boost. What is Physical Literacy? Rachel Pratt is the Senior Vice President at New York Road Runners (NYRR). Although she isn't one of the Olympians we interviewed, she is just as passionate about running, and helping children become physically literate. Physical Literacy has three branches or goals. (1) Learning fundamental movements. (2) Becoming confident in those movements. And (3) having the motivation to be active for life. That is the goal at NYRR for all children. Emphasis isn't on one specific sport or activity, rather, a variety of movements. Climbing, running, team sports, skating, skiing, or track and field, are all encouraged. They want every person to feel excited and confident about what their body can do for them, and as they get older, the excitement to continue to use your body to enjoy life. So, what can you do? Obtain your own level of physical literacy. Practice balance, strength, or endurance. Then be the example for the kids near to you in your life. Take your nephew for a bike ride, your daughter to the climbing gym, or your friends to the baseball field. Being active for life will bring a happiness and sense of accomplishment that few other things can. Resources: Meb's Website Jenny's Website Rachel on Twitter NYRR Thank you to Bodyhealth, Janji, MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Meb, Jenny, and Rachel, I look forward to hearing your thoughts on the show.

Sep 9, 2019

Running with a Visual Impairment For those that are visually impaired, life can seem challenging enough without adding running to the list. Getting from place to place, using new technologies, or feeling invisible to others can be daily obstacles. However, deciding to run with an impairment may be exactly the challenge you need. Rich Hunter, found of United in Stride, was diagnosed with retinitis pigmentosa at the age of 22 as he was training to become an officer in the military. Stunned, he quickly changed gears and got his master's degree and became a school psychologist. All the while he continued to raise a family and take each challenge step by step. Rich has completed an Iron Man triathlon, a 100-mile race, and many other long-distance events. He is an advocate and spokesperson for the visually impaired community. He loves to run and has helped many others find joy in running. Can I still run? Yes Yes Yes!! More than ever, there are opportunities for the visually impaired to run. United in Stride is all about pairing visually impaired runners with volunteers. You can be guided during races or training sessions. Can I still do what I love if I lose my sight? Absolutely! Now, if your only passion is racing Nascar, then you may need to adjust your dreams. However, you would probably be surprised about what you can still do with less-than-perfect vision. Blind athletes have kayaked the Grand Canyon, climbed to the top of Mount Everest, and guess what, have even driven laps around a Nascar track. This may also be a wonderful time to try some new things that you've always wanted to do. Have faith in your desires and goals and take it one step at a time. How do I Speak to a Blind Person? The simple answer is, just like you would speak with anyone else! Visually impaired is the most commonly accepted term to use, although "blind" can be just as accepted depending on the person you are talking with. It's safe to say that asking the individual what terms they feel comfortable with is the best way to go. Ninety percent of people with a disability often feel invisible. More than anything, Rich encourages everyone not to be afraid of speaking about or to those with disabilities. Don't succumb to your fears of offending someone. Instead, be okay with feeling awkward or making mistakes as you learn. Lastly, be aware that there are grumpy blind people, just like there are grumps in every other group of people. If you find yourself accidently offending someone, remember what your intentions were and don't let them stop you from being friends with people with disabilities. How Can I Help the Visually Impaired Community? Volunteering for United in Stride is a great start. Even if there aren't opportunities for you to be a training guide in your area, sign up! Having people available for whenever there is a need is vital for providing running opportunities for everyone. What's the difference between Legally Blind and Completely Blind? Legally blind is defined as someone who has 20/200 vision or worse in their best seeing eye. That means what a normal person can see from 200 feet away, they can see at 20 feet away. Total blindness is the equivalent to not having eyes. This is actually rare, affecting only a small percentage of people with visual impairments. Spectrum of Visual Impairments Although you should approach everyone the same, as a human being, blindness doesn't fit into one small box. Some people are born with visual impairments, some lose eyesight with age, and some lose vision after an accident. What a person can actually see also varies. Some have a high reception to light and life is simply blurry, while others have trouble deciphering between light and dark. Most of all it's important to remember that what is true for one, isn't true for all. Living in a Visual World If you struggle with a visual impairment, know there are others out there. Your options are unlimited, and help is somewhere near. You will likely have bad days, and that is okay and normal. Sometimes it's just about doing what you can, for Rich, that was simply taking a breath in the beginning. "Stepping up to the next level isn't that hard," says Rich. If you focus on the next thing you can do, you will surprise yourself with what you can accomplish. Take a breath, then another, and keep doing the next small thing that you can. For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page . Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Rich, I look forward to hearing your thoughts on the show.

Sep 6, 2019

Burnout is a normal challenge we all face when running, and it can come in a variety of forms. Sometimes it comes in the form of overindulgence. Think of it as your favorite ice cream that you discovered is served in unlimited amounts on a cruise you're on. At first, it's beautiful. The idea of eating soft serve perfection as much you want, whenever you want, is a dream come true. That is, until you simultaneously have a headache, stomachache, and mounds of regret from the dairy and sugar intake. Well, running can be like that. You discover that you enjoy running. You run and run, get faster and faster until you hit a wall. Maybe the injuries start to pile up. Perhaps your body starts doing things that you've never experienced before. You are fatigued constantly, or you can't sleep, or you start to get migraines. That thing that seemed good for you (even better than ice cream??) seems to be making life worse. Other times you come to an emotional or mental block. Every year you fail to qualify for the race of your dreams. You stay optimistic for a while, telling yourself that consistency is the key. "If I just keep running, every week, I will obtain my goal." But sometimes, you just don't quite get there. It's time to pivot. Challenge Accepted Susan Lacke has had her fair share of challenges. Like many of us she sometimes has a hard time calling herself a runner. Being a "middle-or end-of-the-pack runner" can feel like not being a runner at all. You may think, "How can I call myself a runner when I've never even run a marathon?" Apart from runner identity struggles, Susan also happens to be deaf. Susan can't hear, but she can talk. She isn't quite deaf enough to feel like a member of the deaf community, but she also doesn't feel like she can quite fit into the non-deaf community. Floating somewhere in between has also been a challenge. But with every challenge comes an opportunity to succeed. That's the mindset Susan has developed to help her overcome fears and live a fabulous life. She encourages everyone to do the things that scare them. That's how we discover our potential. "Being scared is good. Being scared is hugely motivational," she says. And that is exactly what Susan has done this past year. Overcoming Burnout Not qualifying for the Boston Marathon was one the contributors of Susan's burnout. But Susan loves running. She enjoyed being a runner, but felt like she wasn't becoming the runner that she wanted to be. What to do? What are our options when we've given our all and still don't succeed? Are we eventually just forced to quit? For Susan, not running was not an option. Over the span of one year, Susan decided to not sign up for any traditional races. No marathons, no run-of-the-mill city 5Ks. She stayed up late one night searching through different races. Quirky ones. Races that you haven't even thought of. She looked through all of these races, and then, signed up for every single one of them. When burnout strikes, it's time to change pace. It definitely doesn't mean that you need to give up on a goal, or give up a passion. You just need to switch it up for a bit. Take a relaxing hiatus, try a new sport, or run without a specific goal. You can even try to do some of the races Susan did: Run to the top of the Empire State Building, run a race through the Grand Canyon, or (brace yourself) run a 5k buck naked. After you do what you need to to shake off the burnout, don't hesitate to get back after your old goals, maybe altering them some. You may find that the obsessive personal goals you had weren't really what you wanted to do anyway. There's Room for Everyone in the Running Community Feeling partially a part of the deaf community, and partially not, Susan has found that there are no strict qualifications for being a part of the running community. If your run, you are a runner. Period. Whether it's a weekend jog with your dog, a passion for sprinting up flights of stairs, a love for superhero costumes, long runs through nature, or probably literally anything you can think of, you can join the community of runners. There you will be welcome as you are, a runner, and even more than that, You—just the way you are. Resources: Susan's Website (Book) Running Outside Your Comfort Zone Susan on Twitter Susan on Facebook Thank you to Bodyhealth, Turbotrack.me, and MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones. They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Susan, I look forward to hearing your thoughts on the show.

Sep 2, 2019

Recognizing and Living with Anxiety Anxiety disorders are the most commonly treated psychiatric disorder, even more so than depression or addiction. Understanding what anxiety is, who is affected by it, how it affects them and appropriate responses is therefore helpful whether you live with anxiety or someone close to you does. Running and anxiety can have a relationship in both positive and negative ways. Running is often a healthy habit that calms our mood, strengthens our heart, and gives us confidence in completing difficult tasks. Occasionally, running is a source of anxiety. Like other exercise or eating habits, it can become an obsessive hobby. Without proper introspection, it can be more of a crutch than a help. Today we interviewed Ken Johnson, a psychiatrist and a Chairman of the Department of Psychiatry in Milwaukee, Wisconsin. As a long-time runner and passionate doctor, Ken was well equipped to answer some of the questions below to help us understand anxiety more fully. What is Anxiety? As part of the human experience, we all encounter anxiety. Doing things we don't normally do often make us anxious, such as speaking in front of others, traveling to new places, or competing in sporting events. Anxiety becomes a disorder once it impedes normal life. If you find yourself feeling scared, obsessive or nervous frequently, you may be dealing with an anxiety disorder. However, it is completely normal to feel these emotions and not have an anxiety disorder. How do I Know if I Have Anxiety? Common physical responses for those with anxiety include increased sweating or gastrointestinal (GI) problems. Other determinants include being unable to do your job, being afraid to go to work, not being in tune with your environment (often made known by comments from friends and family members), or having repeating thoughts or actions such as wondering if you turned off the oven. What Types of Anxiety Exist? To know if you have anxiety, it can be helpful to understand the types of anxiety disorders that exist. Anxiety disorders are occasionally categorized or defined differently, so contacting your doctor is the surest way to learn more about current descriptions and treatments. These are just a few of the more common anxiety disorders. OCD (Obsessive Compulsive Disorder): Those with OCD can have a particular action or thought that is repeated constantly. Common symptoms are obsessive cleaning or making sure doors are locked. Social Anxiety Disorder: Anxiety that only presents itself when you are with other people. This is typically heightened by larger groups of people, or people you don't know well. Generalized Anxiety Disorder: This type of anxiety happens regularly, without regard to current location or circumstances. Who Should I go to for Help With my Anxiety? Dr. Johnson recommends one of two people that can help you get set up with a professional. If you know a friend that sees a therapist, ask them their opinion of their therapist. If they recommended him or her, it may be a good fit for you too. Another great resource is your primary doctor. Your doctor should have a handful recommendations. Be open with him or her about how you are feeling. How Long Should I See a Therapist? See a therapist for two to three sessions at a minimum before deciding if the therapy is helpful to you. This is probably a good amount of time to see a therapist before deciding if they are a good fit as well. How Important is Finding the Right Therapist? Studies have shown that working with "the right" therapist is more important than the therapist's training or the types of therapy. It may take effort on your part to find a therapist that fits your personality, but it is well worth it. Talking With Someone Who Has Anxiety First and foremost, avoid criticism. Approach every interaction with that person with compassion. When you suggest getting help, doing so out of love instead of criticism should help you find the right words. The depth of your relationship should also determine how often you bring up the subject. If you aren't more than an acquaintance, simple positive support can be your role. Anxiety in a Modern World We live in a fast-paced world that is full of comparison and demands on our time. Being aware of our thoughts and actions is one of the simplest ways to help ourselves. Take time to ponder, away from media and distractions. We will always have times when we experience anxiety, but as we learn to recognize when or why it is happening, we don't have to succumb to its pressure. Like a cloud, we can see it and then chose to focus on it or let it go by. For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page . Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Ken, I look forward to hearing your thoughts on the show.

Aug 30, 2019

Running Lessons from Bill Rodgers Not every day do you get to sit down and talk with a Boston Marathon winner. Even less frequently, someone who has won more than once. In fact, Bill Rodgers has won the Boston Marathon no less than four times, setting a course record and an American marathon record during that span. Throughout his professional running career, Rodgers ran over 50 marathons. A number that is unmatched by elite runners today. You may occasionally hear of marathon enthusiasts that have run more, but no professional runner logs 50 marathons, and typically for good reason. As we have discussed frequently, a serious part of a runner's successful training is recovery. A quick study of the history of runners over the past several decades will show the negative consequences from a lack of it. But Bill simply couldn't stop running. With thousands of runs logged over the past half-century, Bill has seen the rise and fall and rise again of running. He's experienced disappointing losses and fulfilling victories. Through the ups and downs he has kept his love for running and learned many lessons along the way. Tune in to learn more! Setting the Ground Work When Bill was at the height of his career in the late 70s, running was Bill's main source of income. The only issue was, even as one of the best in the world, running didn't pay well. The biggest reason for the mass number of marathons run by Bill was to keep working. Simply put, he couldn't afford not to run. Injury, fatigue, burnout, all come up quickly when the body isn't well rested. But without people like Bill, testing the limits of his body with science and funding slow to catch up, the running world could never be the internationally loved sport that it is today. Rodgers found himself running up to four marathons a year. These races were often done much later in the day, without nearly the amount of water and support stops along the course. This led to intense dehydration which Bill explains as something that was just, "part of the sport" at the time. Today runners are supported by scientific studies, more funding, and a community that is ready and willing to pick you back up. Like Bill, you can make a difference in the way running is treated in the future. Sharing your love for running, competing, and just being seen can make a difference. Finding Your Way Back to Running Bill describes his experience on finding running as something of an accident. He fell into running when he had to run for a school assignment and realized he was good at. From there, he and his friends decided to run for fun. From those early days, running was about enjoying the competition with others. Later in life Bill says he fell out of running. Similarly, to his experience of discovering running, there wasn't a great reason as to why he quit. Before long the lack of running in his life led to other things that he didn't enjoy. He picked up smoking and eventually hit a low when his only mode of transportation, his motorcycle, was stolen. Before long Bill was back to running, and immediately he knew it was the thing in his life that kept him healthy and grounded. He quit smoking, and competed like never before, making his way toward the number one ranked marathoner in the world. Running Tourism Over the years Bill has fallen in love with running tourism. Running tourism can be defined as traveling to new places by competing in new races. It has become a popular way to travel. Signing up for a race in a destination you've been hoping to visit and subsequently training to compete is a wonderful way to reward yourself and meet a few like-minded people. I mean really, what's a better excuse than to travel to Europe, New York, or Asia than to say I'm going to run 26 miles there. What's more is that you can practice running tourism on a large or small scale. Micro-travel is when you explore places in your own country or city, and can be just as rewarding as over-planned vacations. Use running to find new parks, shops, or cute neighborhoods in your town. You may be surprised at what treasures you find within a few miles from your home. Whatever it is that gets you to lace up your running shoes is a wonderful thing. Don't be afraid to add a few more reasons to run. Visit a new place, share your love for running with a friend or family member, or use running to steady your life. You'll be happy you did. Resources: If you would like a personalized copy of Bill's book, "Marathon Man", you can contact him at the Bill Rodgers Running Center via bostonbilly 1975@gmail.com . (Book) Marathon Man Bill's Website Jeff Galloway's Website Jeff Galloway on the Running for Real Podcast Thank you to Bodyhealth and MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Bill, I look forward to hearing your thoughts on the show.

Aug 23, 2019

Running with an Elite Mindset When Dave Spandorfer was running in college, social entrepreneurship was just stepping into the big scene. Brands like Toms were finding ways to give back to the community, and care about something other than their shareholders wallets, while still staying a successful, for-profit company. Since that time, we have seen a multitude of companies who've had success making a profit, while focusing on a cause. Today, it's almost expected that every big company have a story and a purpose—something more than just pure profit. For Dave, it was all centered around running. He wanted to create a community within the running world that used running as a way to explore the world. He also wanted to give back to those parts of the world he explored. And of course, he wanted a pair of running shorts that weren't the exact same as everyone else. Together with his running teammate Mike, Dave began the journey of creating Janji, a new running-attire company, with the goal of inspiring people to understand the world more, connecting runners with others, and providing life's most precious commodity to more people everywhere. Run to Learn We have recently discussed how running is a great way to travel and explore. Whether you are running down newly-paved neighborhoods, taking in breath-taking views in nature, learning about a new city on foot, or dedicating a trip to a race, running provides a unique perspective on the world. Something about seeing buildings, people, and landscapes while running brings you closer to the world than a television, a phone or a car can. The smells, the sounds, and the sights become much more real. Running is a wonderful way to learn about the world, and Dave's goal was to share that truth with the world in an even bigger way. At Janji, each clothing line is paired with a country. Twice a year, they find local artists to help create new designs for their shorts and tops. These artists then have a chance to share a little bit about their country and culture in the design of the clothing. Run to Connect We all know how close knit the running world is. Try going for a morning run in a new city, a place where you don't know anyone, and it will be a challenge to not get a few smiles, waves, or good mornings from runners headed the opposite direction. Something about this global sport connects people before they really even meet. At Janji, they work to connect others through running by organizing travel expeditions and teaching their customers about new parts of the world. If finding a smiling runner who was willing to talk about their run with you wasn't easy enough, they literally put you on a path with like-minded runner/travelers. Next time you run in a new spot, or see a new runner, give them a wave and a hello. They will love it and so will you. And hey, you just might meet a new best friend. Run to Give Back Janji, which means promise in Malay, works with each of the countries it creates product lines with to create more access to clean water. Water is the most important resource, and is often on the mind of the runner. When Dave and Mike ran on a blisteringly hot day during a college championship race, they knew that water had to be their choice for how to give back. Each of us have daily decisions about how we can support social causes. Luckily for the majority of us, it doesn't have to come by learning how to create clean water for others. Simply doing a little bit of research on the products we purchase and spreading the word when we find people involved in good causes can make a difference. Our small voices and simple decisions are powerful as they spread. What Can Running Do For YOU? So, here's the never-ending pitch for why you should run: Running will give more to you than you can ever give to it. Sure, you may sweat, stink, get sore, and run out of breath, but the rewards are endless. A community, a healthy body, and vehicle for learning and exploring, a way to give back. These are just a few reasons to get out the door and run. Resources: Janji Janji on Instagram Janji on Twitter Janji on Facebook Chris McDougall's Website Thank you to Bodyhealth, MetPro, and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click h ere. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Dave, I look forward to hearing your thoughts on the show.

Aug 16, 2019

Can you picture your perfect day? What happens from the moment you wake up to the seconds before you lay your head down? Is that perfect day possible? If not, why do you think you crave that day? If it is possible, are you working toward it? We all have goals and dreams in life that keep us moving forward or engulf our thoughts as we drive in traffic. But these future aspirations can be motivating or debilitating. Today, the idea of "Living in the present" is preached from every blog post and podcast episode. Learning to enjoy the moment that we are currently in is important because it literally is the only moment we have. We simply don't live in the past or the future. At the same time, we are asked to set goals, push ourselves to the limit, and be the best version of ourselves. Can we really live in the moment, be happy with where we are, and yet still work toward a goal? Lauren Fleshman believes we can. Lauren is a former American Champion in track and field. She is also a long-distance runner, a violinist, an activist, a blogger, a mom, a coach, a businesswoman, and probably a superhero. She has seen extremely high levels of success and at the same time, broken into tears, walked toward finish lines, and dealt with the anxiety of signing athletic contracts. She understands what it's like to "have it all," but still feel scared and unhappy. Today we chatted with Lauren about her career as an athlete, and her stances on social media, equality, and motherhood. We talked about the process of going from the person judging others for their actions to being the person that is judged by others. These life lessons will prepare you for life, both as a runner and as a human. Read along to learn from one of the best. Perfectionism vs Satisfaction When Michael Phelps told the world he was dealing with depression, everyone was shocked except for all the people in the world who have dealt with depression, and their loved ones, and other professional athletes, and lots of other people. In fact, it shouldn't have been very surprising to anyone that a superstar could be depressed. On the outside, he had everything; a huge contract, popularity, the title of best in the world, great physical health, more gold medals than you can count, and plenty of money. But he wasn't perfectly satisfied or happy. The problem with living in the future is that you continually tell yourself, "I'll be happy when...." This starts at a young age for all of us. I'll be happy when I get my driver's license, or when I graduate, or when I land a job, or when I pay off debt, or when I get married, have kids, don't have kids, win the Olympics, and so on. But eventually that thing happens. And then we wake up the next day. And then we realize, we are the same person we were yesterday. When we strive for perfection, whether it's in our sport or in the cleanliness of our living room, there is a tendency to never be satisfied. When asked about constantly staying busy, chasing success and always wanting to improve, Lauren said, "None of it matters if you aren't able to enjoy it." That's why successful people "quit early." What does being the best, being perfect, or being rich do for us if we don't enjoy it? The answer is, nothing. So, what can we do about it? Simple. We can quit what we don't enjoy, or enjoy what we are doing. It is possible to be satisfied with where we are, completely content or happy, and still work hard every day. Sometimes all it takes is someone to tell you it's okay to do or feel something before you can do or feel it. Here is your permission. It's okay for you to feel good about where you are, to ignore those people that say "Never Settle!" and to calmly enjoy the moment while you do your best at the same time. Whose Opinions Matter to You? As you decide to be satisfied with who you are, you will hear the opinions or many around you. It would also be wise to decide who you should listen to. Pick a few people who fit that category, and don't feel bad about ignoring the rest. Lauren suggests having a list of qualifications, and if a certain person doesn't fit those, don't put too much thought into their words. Most of all, listen to those people that love you. If you know they love you, you can trust that what they are saying is meant to help. They may say the wrong thing occasionally, but it will be less about you, than about what they are going through. Remember we are all complex, multi-dimensional humans. Judge yourself lightly and judge others as if they were you. Very soon you will enjoy the moment you are in. Resources: Lauren on Twitter Lauren's Website Pinky Bars use code TINAMUIR for 30%, for only US listeners Cheryl Strayed on Twitter Sally Bergesen on Twitter Sally Bergesen's Episode Thank you to Bodyhealth, MetPro and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Lauren, I look forward to hearing your thoughts on the show.

Aug 9, 2019

When was the last time you consciously decided to face one of your fears head-on? Can you think of when you last conquered a hard task that you dreaded? How did it make you feel? Often the majority of suffering comes from the time prior to completing a hard task. The period of time when you dread what you have to do, or how it will look if you fail, or how much work it will take to succeed. The actual doing, the active moments when you face that fear or task, truly the only moments when you feel alive, those moments are hardly painful at all. Whatever we spend our time doing, we get better at. Like our muscles, our ability to face fears, to try new tasks, or to learn new things atrophy or hypertrophy. When we push ourselves to the limit, that limit expands, making it easier to get to our personal best again and possible to beat our new personal best. Sounds simple, right? Well, maybe not. In practice, doing the hard thing is just that, hard. Difficult tasks and fears don't seem like they can ever be easy or pleasurable. By very definition they can't be. But, facing them can be learned. In fact, doing the thing that you are afraid to do is the number one piece of advice that we learned from one of the best running coaches alive. Matthew Futterman had the opportunity of a lifetime when he began writing his new book "Running to the Edge." He interviewed Bob Larsen who has coached elite runners since the late 50's. His book follows Larsen as he coached National Champions and Olympic Medalists. Today he shared some of the things he learned along the way. Know When to Push Yourself The popularity of running in the U.S. and its ability to produce world class runners has had a few high and low points in the last 50 years. Media has portrayed running as a secret to heart health and long life as well as a sure-fire way to end up with knee replacements and heart attacks. Some highly watched athletes have trained themselves into the ground, mentally and physically, and the science of running has had complete 180-degree turns even within the last decade. The study and experimentation of running long distances as fast as you can has been a work in progress. But today we know more than ever and can give simple guidelines as to when to rest and when to push. The simple way to know when to push yourself and when to rest is just by how you feel. A rule of thumb is to rest when you feel exhausted or injured and push yourself when you feel strong. This is something that you can learn over time but is crucial to know if you want to stay healthy and get faster. Know What You Don't Know A trait that Bob Larsen had that helped him excel as a coach was being willing to ask questions when he didn't know the answers. A certain meekness and humility may not be the most popular road to success, but it is definitely the fastest. And isn't that what we runners are all about? There are things you don't know, and then there are things that you don't know you don't know. In both cases the answers to these unknown questions can open doors you didn't know existed. If you are more focused on the task of doing your best, and less concerned with how you appear as you get there, you will be more willing to ask questions and accept help from those around you. Finding New Limits with Friends Most of the best runners in the world have trained with teammates consistently. When Coach Larsen learned that the fastest long-distance runners at the time were running in groups and training at high altitudes, he teamed up with another coach and recruited top U.S. runners to train in Mammoth Lakes, California. At Mammoth, newly formed teammates learned from each other and from new coaches. They trained where they could get the best workouts and found friendly competition a highly effective training tool. This retreat produced some of the best runners the United States had seen and reunited Americans with their love for running. When we train with others we learn, enjoy comradery, and become motivated to run a little (or a lot) faster. While it may not be your cup of tea to run with others every day, doing so once a week or a couple times a month is sure to lengthen your stride (pun intended). If running with friends (or making a new friend) is one of your fears, make it a goal to face it. Look for opportunities to do the hard thing, ask for help, and work hard when you feel strong. These tips from professional journalists and coaches will expand your limits. Resources: Matthew's Website Matthew on Twitter Jason Gay on Twitter City Slickers Can't Stay with Me (book) Running to the Edge: A Band of Misfits and the Guru Who Unlocked the Secrets of Speed Thank you to Bodyhealth, Turbo Me, MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. Whether it is from being pregnant, postpartum, after a surgery, or any hard time your body may be going through. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones. They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Matt, I look forward to hearing your thoughts on the show.

Aug 2, 2019

A polymath, commonly referred to as a Renaissance Man or Woman, is an individual that has an interest in a variety of fields and a level of expertise or professionalism in each of them. A few of the most well-known polymaths are Galileo, Benjamin Franklin, and Leonardo de Vinci. These individuals are often highly praised and revered because of their successes in a variety of fields. But what if their wide-ranging interests are the very reason for their accomplishments? David Epstein had this same question as it related to sports. Do the best athletes become the best because they specialize at an early age? Or do they become the best because they choose not to specialize? As his book suggests, is there a Sports Gene? Many of the top sports performers are highly competitive in several sports. Michael Jordan, Jackie Robinson, Serena Williams, Steve Nash and many more have showed levels of brilliance in multiple sports and likely could have topped the podiums in other sports had they chosen a different path. So, what does that mean for you and me? How should we approach the things we do? How should we raise our children to be? In a specialized world, should we be concerned over spreading ourselves too thin in a variety of interests? How effective is cross-training? Answers to these questions and more can be found on today's Running for Real Episode. Join in! Sunk Cost Fallacy One of the surest ways to be great, is to do something that you can stand to do day in and day out. Many people call this "finding your passion" or "finding your life calling." If you do what you love, it would make sense that you want to do it well and do it consistently. While it may not be necessary to discover your life calling in order to be happy and successful, it certainly doesn't hurt. The single most deterring factor in doing those things you love is called the "Sunk Cost Fallacy." When you begin down a certain career path and invest a lot of time or money into developing your talents in that field, it is difficult to justify changing directions. Those that practice medicine or law can come out of school with enough debt to last a lifetime and can't even fathom changing careers because of that burden. This fallacy haunts us in a variety of ways in life. It stops some people from being able to choose a major in college at all. It tells us that we are too old to switch sports. It forces us to continue using our iPhone or Android even when we think we would like the other better. The truth is, you have a choice. You can change careers, music subscriptions, shoe brands, or sports. In fact, many of the studies show that as you choose to have variety, your chances of success skyrocket. Experiment with Yourself (Skill Stacking) David has become an expert at being a beginner. He was a walk-on college athlete that went on to set an 800m record, a student of astronomy and environmental science where he did research in the Arctic Circle, a two-time bestselling author, and a journalist for Sport's Illustrated and ProPublica. Finding things that interest you is David's passion. He is an advocate for Gap Years, career changes, and personal experiments. Finding things that interest you is important to your well-being, but just as important is the process of finding. Most people in today's work force will switch jobs and careers several times, even if you stay within the same company. David suggest that each of us should practice skill stacking—the process of cognitively getting out of ruts of competence. The world is changing, and to keep up, we should perform many mini experiments with ourselves to find the things that interest us and bring us pleasure. This will teach us how to move on to a new job or solve a new problem, and we are sure to find golden eggs of interest along the way. Practice, not Theory David's final advice is that "we learn who we are in practice, not in theory." It isn't enough to take a personality test and then follow the results. We need to get out there and just try things. Read a new type of book, try another sport, accept a new project at work, travel to a new city, eat a new type of food. As you experience more of life you will learn to enjoy the experience and are sure to find more things you love. Resources: David on Twitter David's Website Maria Konnikova on Twitter (Book)The Sports Gene: Inside the Science of Extraordinary Athletic Performance (Book) Range: Why Generalists Triumph in a Specialized World (Book) Eat, Pray, Love: One Woman's Search for Everything Across Italy, India and Indonesia (Book) Quiet: The Power of Introverts in a World That Can't Stop Talking Thank you to Bodyhealth, Athletic Greens, and UCAN for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! Click the link TINAMUIR25 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to David, I look forward to hearing your thoughts on the show.

Jul 26, 2019

Do you hit snooze ten times before getting out of bed? Do you have to daydream about sugar, fat, and carbs to motivate yourself to finish your run? Do you get out of a hot shower only to realize that you are still sweating? Then you just might be a superstar. Every so often our personal habits, attributes, and tendencies are validated when we find out that certain people we admire have the same behaviors as us. Some are trivial, like seeing a pop star trip on-stage or have a bad hair day. On the other hand, some are remarkably encouraging and brave, like when an athlete openly discusses their mental health challenges. The truth is, we are all people. We have flaws, embarrassing moments, dreams that seems out of reach, and times we feel discouraged. But the more we learn and the more people we meet, the more we realize there isn't one right way to do something. Success and happiness are dressed up in a multitude of fashions, and picking what works best for you is a sure way to reach your potential. Jenni Falconer is a wonderful example of someone who fully embraces who she is and uses it to her own advantage. She is well-known in Great Britain as a TV presenter and a fitness guru. She's run the London Marathon several times and has her own podcast called RunPod. But most of all, Jenni puts on one running shoe on at a time, just like me and you. Embrace Your Tendencies As a morning host, Jenni has a brutally early morning routine. She has to wake up at 2:30 am every morning to get ready and head into work. The ten snoozes you just read about? Yep that's Jenni. She tells us that it has become just a part of her routine. Instead of beating herself up about not being able to wake up and get out of bed immediately after hearing the first alarm, she is proactive in preparing for what works for her. Every night before bed she lays out exactly what she needs for the next day and can then quickly get everything done after hitting snooze that last time before she heads out the door. While hitting snooze that many times may not be her advice to everyone, she does what works best for her and moves forward. Jenni's coach has recommended to her to not bring her phone, public transportation pass, or money with her when she runs—an effort to help her finish her run from work back home without stopping for a tea, jumping on a train or being distracted by a call. Sometimes removing the distractions works best and other times we can work around them or use them to our advantage. What things are stopping you from achieving your goals? Are there difficulties you have that seem impossible to change and result in throttling your progress? Do these difficulties really slow you down or is it simply an excuse? Do you have a way of working around them? Can you use them to your advantage? Be creative when it comes to achieving goals and removing distractions. You know yourself best. Trick yourself, bribe yourself, encourage yourself, or remove yourself. The power is in your hands, and once you accept who you are, you can begin your creative work. How Will it Make You Feel? When Jenni has a hard time getting out for a run, she tries to think about how she will feel when she is done. For most things in life, getting started is 90 percent of the work. Once you get going, you feel good and can more easily convince yourself to keep going. One tactic she suggests is recording yourself right after a run and talking to your future self about how good you will feel once you complete that run. Then, any time you have a hard time convincing yourself to go on a run, watch that video. Before you know it, you'll be out the door and committed to your running session. Whatever it is that gets you moving, allow that to keep working. Reward yourself with your favorite restaurant, buy a new outfit, sign up for a race, leave your phone at home, anything that works for you, do it. You'll thank yourself every time you finish. Resources: Jenni on Instagram Jenni on Twitter Park Run Paul Sinton-Hewitt on Running for Real RunPod on Apple Podcasts Sophie Raworth on RunPod Sophie Raworth on Instagram Susie Chan on Instagram Thank you to Bodyhealth and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jenni, I look forward to hearing your thoughts on the show.

Jul 19, 2019

Now more than over, runners of all ages and interests have opportunities to be the best they can be. No longer are the days of a small handful of elites that make up the only competitive runners. Today, if you want to be a competitive runner, you can. As a lifestyle, a hobby, or a profession, you decide how serious to take your sport. One reason this is possible is the access to running tools. Especially for long distance events, all the training information is available. Marathoners and coaches are typically willing to share their training "secrets." Books, training gear, coaching sessions and more are available to anyone who is interested. With the running community as strong as ever, there are also more running niches that you can be a part of. Obstacle course events, ultramarathons, long-distance relays, and trail races are just some examples. You don't need to qualify for Boston to prove that you love running and that you are good at it. With all that said, running will always be about what you can do, based on your life situations. Being a competitive runner is a mindset, not a race time or place. Being competitive is fun, it's a challenge, and it's fulfilling. When you choose to be competitive, running stops becoming a chore and starts becoming a challenge. Choose challenge. Your life, Your Best Jonathan Beverly is the Editor-in-Chief of Podium Runner, an author, a coach, and a lifelong runner. But to him, more than all of that, he is also a father. Throughout his life his priorities have changed occasionally, like they do for all of us, but for the last 18 years, his number one priority has been his children. On today's Running for Real podcast, Jonathan gives insight to our running goals, our priorities and how to come to terms with the balance between the two. He talks about what he found when he studied a group of elites for the five weeks leading up to their marathon, including what they ate, how far they ran, and more. Tune in or read on to be a faster version of you. Your Individual Potential Nearly everyone's potential is limited to more than their genetics and muscle makeup. If running is the number one priority in your life, if you want to be the best at all costs, and if you have the determination to do so, than you just might be an elite runner. However, if that sentence didn't describe you, you still have wonderful opportunities to be great. For most of us, running doesn't show up till 2,3, or 27 on our list of priorities. Since that is the case, STOP setting silly goals or day dreaming about how good you could be if all the stars aligned. Your goals ought to be based on your priorities, not someone else's. Of course, it is okay to dream, encouraged in fact. But if being the best runner you could possibly be meant you had to give up your beautiful family, your dream job, or any number of other things you value, would you still want to be that runner. Probably not. How to Set Goals So how should you set goals then? Jonathan says it begins with being brutally honest. What are your limitations? What are some things that come before running? What aspects of running do you enjoy most? If you love running for the social connections, don't be so concerned about setting goals that take away from that. And if running is your precious time to yourself, don't feel obligated to say yes to a running group. Discover what it is you want from running. Set a base goal, and then go from there. Maybe you just want to be able to run eight miles on any given day. Add loftier goals only after getting to that point. Be honest with yourself and you won't ever feel let down. Consistency When Jonathan studied a group of elites five weeks before the Boston marathon, he found that they didn't have particularly impressive workouts, but they did consistently put in the miles. The impressive part was the day after day workout commitment. Like all of us, they had good days and bad days, recovery days and hill days. But every day, they got out the door to run. This is the best lesson we can learn from great runners. If you want to be competitive, to be the best runner you can be, the only way you can find out is if you get out there. Decide what you want to be, organize your priorities, be honest with yourself, and then challenge yourself to get out there every day to see what you can become. Resources: (book) Your Best Stride https://www.amazon.com/dp/1623368979/ (book) Run Strong, Stay Hungry https://www.amazon.com/gp/product/1937715698/ref=dbs_a_def_rwt_bibl_vppi_i1 Jonathan's Website Desi Linden on Instagram Tina's Article on Podium Runner Thank you to Bodyhealth, Athletic Greens, and Tribe for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Even if you are pregnant or breastfeeding this product works great for you and your baby. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tribe is the leading all natural sports brand in the UK. They have a range of 20 different energy bars, protein bars, and protein snacks. Through their charity foundation they have raised money to fight human trafficking, which I absolutely LOVE their charity side. It is vegan, gluten and dairy free with 100% natural ingredients. If you use code TINAMUIR here , you can claim a €2 first sample box when you subscribe to Tribe. For my UK listeners! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jonathan, I look forward to hearing your thoughts on the show.

Jul 12, 2019

Ralph Waldo Emerson said, "It is one of the most beautiful compensations of this life that no man can sincerely try to help another without helping himself." Your everyday airline attendant will tell you, "Before helping others, first put on your own oxygen mask." Many people find it difficult to reconcile these two ideas. Helping yourself and helping others can seem like competing voices. However, when we look deeper, past the simple checkboxes of doing things for me and doing things for you, they are a perfect pair. Doing things for yourself can be quick fixes or long-term goals. For example, eating breakfast and getting enough sleep are daily tasks that when ignored can have us lacking the energy to give proper care to our children. On the lengthier end, completing a law degree or training to be an Olympian may seem to be very selfish objectives, but once completed they provide a way to benefit others that didn't exist before. Olympic Gold Medalist Sally Gunnell has had a live full of giving and receiving. Early in life she focused on herself, becoming the best runner she could be. She set a world record in the 400-meter hurdles and finished first at the Olympic, World, European, and Commonwealth competitions, the only woman to do so. Now Sally gives back. She is focused on showing people what living a healthy lifestyle can do for them and what it has done for her. She has taken the lessons she learned as an athlete and helped businesses train their employees to become better leaders and team players. Being great and being selfless are not mutually exclusive. Sally has shown it in her life and you can do it in yours. The more you help others, the greater you become, and the more you develop yourself, the better asset you can be to the world. Asking for Help An obvious, but challenging way to become the best version of yourself is to ask for help. This was all but non-existent when Sally was training to become an Olympian. It was almost unheard of for someone at her level of athletic success to meet with a psychologist. It was viewed as a weakness, not a smart decision. While sports psychologists are popular today, with most professional teams hiring psychologists for their teams, asking for help is still difficult. But accepting support is a form of strength, not a sign of weakness. As the only species that can't function on their own for months and years after birth, humans are meant to lean on one another. It takes a community to raise a child AND to support an adult. Think about your goals and where asking for help can take you to the next level. Reminding Yourself of Accomplishments Even when Sally came in 5thin the world in her event, she had some doubts about herself. Success doesn't automatically erase fear or disbelief. At every level, self-doubt exists and can be crippling to our performance. Our mentality plays a major role in our actions. When we have successes or failures in one aspect of life, like sports, it often overlaps into other life events like family or work. Having a positive outlook in your running will help you to become a better mother, brother, employee, or friend. For Sally, it came down to force feeding positive thoughts. When you are feeling down or doubtful, remind yourself that everyone else is having similar thoughts. Tell yourself that you have been working hard. Think about the times you pushed through, the time you have put in, or the tough decisions you made that helped you be where you are today. As you accept where you are and give your mind positive things to chew on, doubts will float away. Ignoring Distractions Sally has had to become an expert at tuning out the noises of the world. As an elite runner, she often competed against others that used illegal performance enhancing drugs. Sally knew that thinking about their potential advantage would only be a distraction. She told herself that those runners would get their comeuppance in time. Being honest with herself gave her strength that others couldn't get. In a sport as technical as the hurdles, drugs can only do so much. That's what Sally told herself, but that's also what is true about nearly every sport. Our mind is the greatest tool we have, and it is free. As you continue your journey, use your free gift to do the best that you can do. You will be surprised at what you can accomplish, and your successes will bless the people around you. Resources: Sally on Instagram Sally on Twitter Sally's Website Kelly Holmes on Twitter Thank you to Bodyhealth, Athletic Greens, and Tribe for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR25 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tribe is the leading all natural sports brand in the UK. They have a range of 20 different energy bars, protein bars, and protein snacks. Through their charity foundation they have raised money to fight human trafficking, which I absolutely LOVE their charity side. It is vegan, gluten and dairy free with 100% natural ingredients. If you use code TINAMUIR here , you can claim a 2 pound first box when you subscribe to Tribe, only for my UK listeners. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Sally, I look forward to hearing your thoughts on the show.

Jul 5, 2019

Effort-based running is a highly sought-after skill. In a perfect world we could measure everything we do by how capable we are in that moment. This is an optimal situation because we wouldn't limit ourselves when we have the energy, and we wouldn't look down on ourselves when we don't. However, because of the complexity and difficulty of always doing the perfect amount of an exercise, we have measuring sticks. Clocks, distance measurements, amount of weight, and other people to compare ourselves to, all contribute to teaching us how far we've come, and where we can go. Another helper in finding our optimal intensity for each workout is a coach. A coach can look at things from a different viewpoint, letting us know about things we may not be able to recognize on our own. Things like our mood or our posture can be difficult to self-manage, but with the help of a coach, we can learn when to slow down or speed up. Greg McMillan has been coaching runners for over 30 years. He believes in the individual runner and optimizing every run. "You're a different runner every day," says Coach McMillan. Making sure that you train at the correct level of intensity is important. It can take a long time to figure out what that means for you. As you learn to do so, you'll be more comfortable with your results, and you will get the most out of each run. Every Run is Unique In order to optimize each run, you have to understand that they are all different. From how you feel, to the weather, to the goal of that workout, each run needs special attention. For many beginning runners, faster always seems better. This is simply not true. For example, running faster when injured can result in long-term rehabilitation, or running fast on recovery days can slow down progress. Over the years of coaching, Greg has developed a calculator to help runners have an idea of how fast they should be running to hit a certain race goal. Each athlete enters his or her goal time and current fitness level. The calculator then gives a pace range for training. This helps runners who are working toward effort-based running find a pace that works for them. Coach McMillan suggests running toward the slower pace when the weather is tough or when you are feeling fatigued. However, just as important, he says that you are selling yourself short if you aren't running your best when conditions are good. This is what it means to optimize each run. Benefits of Prehab Along the lines of every unique run, is every unique runner. We have different bodies, different minds, different goals and live different lives. For each of us, there are unique injuries that come after us. Whether it is a sore knee, a tight Achilles, or an achy back, injuries can keep us from doing what we love. Greg preaches the benefits of prehabilitation: doing those things that keep injuries away before they have a chance to surface. Stretching, lifting weights, or visiting a professional therapist can do wonders for preventing injuries. For those that struggle finding the time or energy to practicing prehab, Greg gives two pieces of advice. First, just pick two things. Pick workouts or stretches that you know are good for you specifically. If you don't know what those are, see a professional or at the very least, look up some exercises online. Second, make the prehab a part of your run. Don't allow yourself to say that your run is complete until you have done the two things you picked. "Make it religious," says Coach McMillan. Age Isn't Concrete As you work toward effort-based running and choosing routines for your prehab, remember that your potential is unique. It doesn't matter if you are young, you can run with the best. It doesn't matter if you are old, you can run with the best. Don't be hard on yourself when people younger OR older are running faster than you. Your journey is your own and the only thing you can control is your effort. Run hard on hard days. Rest hard on rest days. You'll be glad you did. Resources: Greg on Twitter Greg's Website Thank you to Bodyhealth, Generation UCAN, and Tribe for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! 15% off with coupon code tinamuir at www.generationUCAN.com Tribe is the leading all natural sports brand in the UK. They have a range of 20 different energy bars, protein bars, and protein snacks. Through their charity foundation they have raised money to fight human trafficking, which I absolutely LOVE their charity side. It is vegan, gluten and dairy free with 100% natural ingredients. If you use code TINAMUIR here , you can claim a 2 pound first box when you subscribe to Tribe.

Jun 28, 2019

Over the years, running has given many great causes a voice. From your neighborhood kid asking for a quarter for every lap he runs, to world-famous runners using their success to raise awareness, running somehow gives clout to an organization or an idea. We've seen runners raise money for cancer research, clean water, or war veterans. Almost every cause or movement that stems from running seems universally noble. The running community has a wonderful opportunity to do good, whatever your values may be. But one thing that we can all get behind Is working together for the good of the planet. Use Your Voice for Good When trail runner Clare Gallagher recently stepped into the scene as one of the best ultrarunners, she knew exactly how she wanted to use her platform. For years she had chosen to live her life to help the earth and reduce her environmental impact. She made the decision to be a vegetarian as a teenager, has been an active voice in her hometown of Boulder, Colorado, and studied marine wildlife worldwide. Wherever Clare is, she is helping by doing her part and teaching others how to do the same. Clare is now living a dream as a sponsored runner for Patagonia—a company well-known for its environmentally friendly business practices. While she knows that the biggest changes need to come from governments and institutions, she also believes in the difference each individual can make. Big change begins with small actions and Clare is a beacon of hope for a better world. The Big Picture When asked how Clare would like to pitch her ideas to those listening, she simply asks people to zoom out. Take a step back and see what is happening in the world today on a major level and how you would like the earth to be in 20, 50 or 200 years. While critics or skeptics find it hard to see what difference individual thought or action can make, Clare breaks it down to hope. "I encourage you to take the long-term view," says Clare, "How do you want to leave this planet?" Sometimes it just comes down to living a life of hope, or living a life of doubt. To understand the big picture, Clare also suggests educating yourself as much as possible. Without knowing some of the basics impacts that our actions are making, it's hard to find a desire to change our course. Instead of jumping into an argument, or settling on a belief, take time to privately read and listen to good information. 3 Ways to Make a Difference Today If you are ready to take the next step in making the world a better place, here are three simple things you can do stating today. Know What You're Eating A great place to start is to understand how are eating habits change the world. Food is the most important thing in our lives, and we should treat it that way. Eating more locally grown food and less meat in general (especially beef) is an easy start. Meat requires more resources than fruits and vegetables and simply picking chicken over beef is significantly different. Buying locally also allows you to have a conversation with a farmer so you can know if the food you're eating is grown without harmful pesticides. Plus, it's usually much tastier! Follow Your Local Government If you don't know who is voting for you, you can't very well reach out to them. Different than national representatives, your local government leaders are more easily accessible. Following them on social media is an easy way to know what they are up to and if they are representing you well. Don't hesitate to support them when you like what they are doing and call or write to them when they aren't. Reuse, Recycle, Reduce Another well-known practice, using less is hugely impactful. Try things like bringing reusable bags to the grocery store, consciously recycling before throwing away, or buying clothing made from non-virgin materials. There are one million and one ways to reduce our footprint. Try one out! Our Beautiful Planet The next time you have an opportunity to run outside, notice the beauty. Even if you live in a big city, far from a nature trail, we have plenty to enjoy. The blue sky, the lazy butterfly, the sturdy trees—runners get to appreciate the world on a regular basis. I hope you have the chance to take in a deep breath and as you feel the air hit your lungs. realize that when we take care of our home, it takes care of us. Resources: Clare's Website Clare's Twitter Clare's Instagram Protect Our Winters Sunrise Movement Grist League of Conservation Voters The Solutions Project Thank you to Generation UCAN, MetPro, and Tribe for being the wonderful sponsors of this episode of The Running For Real Podcast. Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! 15% off with coupon code tinamuir at www.generationUCAN.com I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Tribe is the leading all natural sports brand in the UK. They have a range of 20 different energy bars, protein bars, and protein snacks. Through their charity foundation they have raised money to fight human trafficking, which I absolutely LOVE their charity side. It is vegan, gluten and dairy free with 100% natural ingredients. If you use code TINAMUIR here , you can claim a 2 pound first box when you subscribe to Tribe. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Clare, I look forward to hearing your thoughts on the show.

Jun 21, 2019

Running a race is a great metaphor for life. Thinking back on the classic story about the tortoise and the hare, we learned that consistency outperforms skill when the tortoise beat the hare. Running teaches us to keep our eye on the prize, as they say. Each race has its literal highs and lows, that we can easily compare to life's highs and lows. The similarities and lessons are endless. We've also learned that running is great for our physical and mental health. Our heart and mind both benefit from this exercise. Our muscles are strengthened, our stress is reduced, our lungs are filled, and our hearts are lightened. Even those that hate running, often run anyway, and still reap many of the benefits. Peter Sagal has had many unique interactions with running. During the infamous Boston Marathon bombing incident, Peter was guiding a blind runner through his first Boston. They finished just five minutes before the bombing occurred. The difference between running the last mile, or taking a walking break was a literal life or death situation for the duo. As an author, the host of NPR's "Wait Wait...Don't Tell Me!" and a father, Peter always makes time for running. When asked how he manages to get in a five-mile run every day he compares it to eating. "I just manage it because I have to," says Sagal. Just like you always find time to eat, Peter always finds time to run. He has found something priceless in running—something that will keep him running for years to come. THIS WILL END One of Peter's prized lessons he has learned from running, is that running always has an end. Whether we perform the way we intended to or not, the race or the run will end. This is an invaluable principle for life. During a time of trials and depression, Peter held onto this idea. "There is a tendency when you are down in the depths to think that you will never get out," says Peter, "One thing we know from running is that Yes it will ." When faced with trials you can know that they will end. Circumstances will change. The practice of running is just that, practice. And as you practice this skill of pushing through the tough runs, and enjoying the good ones, you will be more prepared for the good and bad in life. Adapt Your Motivations Motivation is fluid. What did or didn't motivate you as a child has changed. You probably no longer run because you are being chased by bullies on the playground or avoiding catching the cooties. Finding something new to motivate your reason for running should be a joyous one, not a painstaking chore. Now that Peter knows he will likely never beat his personal best, he has found other rewarding motivations. He has guided multiple blind runners during marathons and says it has been extraordinarily gratifying. "If you are feeling bad, go out and help someone," Peter says, "You will feel so much better." The running community has so many opportunities to help other people. Volunteering at a race, pacing a runner, running for charity, or leading a blind runner are just a few options. Another motivating aspect Peter now loves is marathon tourism. He has run marathons in a handful of cities and plans to do others around the world. Keep your running fresh by volunteering, going for a PR, running in a new city, or anything else that comes to mind. Life is Unfair, But You're in Control Everyone has their demons and burdens. It's best not to judge because we don't know the details of each person's life. It's also important to not be too hard on yourself. Your own battles are unique and tough. Don't judge yourself based on others. However, whatever unfair things have happened to you, you can now take responsibility for what you do. Choosing to mope in bed because you have a challenge that someone else doesn't won't get you anywhere positive. Decide today that you will give your best effort. Then give that best effort and be proud of the results. "Try to be the best version of yourself that is practical to obtain," says Peter. If you can agree to do that, you will find that comparing yourself to others is completely unnecessary for a happy life. Resources: Peter on Wikipedia Peter on Twitter I Love Lucy Chocolates Peter on The Hilarious World of Depression Achilles International Team with a Vision Nicole Cliffe on Twitter (book) The Complete Book of Running (book) The Incomplete Book of Running Thank you to Athletic Green and Metpro for being the wonderful sponsors of this episode of The Running For Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more! I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Peter, I look forward to hearing your thoughts on the show.

Jun 14, 2019

What can you accomplish in a week? How about a year? Do you find yourself setting goals that are too big? Or maybe burden yourself with too many tasks to complete in a week? Maybe a better question is, "What can you accomplish today? Or better yet, right now. We tend to set ourselves up for failure when we set goals without any room for mistakes or failures. We live in an impatient world where everyone demands immediate change. It is common to overestimate what we can do in a week and underestimate what we can do in a year or two. Hayley Carruthers is a prime example of what you can accomplish in a "short" amount of time when you are consistent and persistent. In just three years she went from running her first 5K to being a top competitor in the London Marathon. All the while, she works as a full-time nurse, a demanding job to begin with. What does it take to go from non-runner to elite in just a few years? Scroll down to find out! When You Can't Run, Crawl Recently Hayley has been all over the news. If you follow running at all, you've probably seen the picture. Just feet before she crossed the finish line at the London Marathon, Hayley's legs gave out. Luckily, she didn't sustain any major injuries, but she still had to find a way to crawl the several remaining feet of the race with cuts and bruises on her legs. While she never wished her way to fame by falling to her knees, most everything that has happened since has been positive. Hayley is an advocate for the running community in the way she perseveres. Her story has made it to every major running magazine and website, always with an inspirational undertone. Whether you are a weekend warrior, a Masters runner, a beginner, or an elite, running teaches you how to finish. For Hayley, she knew that she had come too far to give up in that moment. She crawled forward and swung her legs in front of her in an effort to get her chip past the line, still beating her previous best marathon time by three minutes. Full Time Work, Full Time Runner A wonderful example of determination, Hayley makes sure she gets in two training sessions each day. Her full-time job didn't keep her from doing what she loves, and doing it well. Excuses are the enemy of both fun and fulfilling activities. Although some 5:00 a.m. morning runs are difficult, Hayley keeps the end goal in mind while remembering how far she has come. Both the past and the future can motivate you to achieve your goals. When Hayley doesn't feel like she can do a training session, her coach Dan encourages her to just show up. We never know how our body or mind will respond to work unless we begin. Even though we may not feel our best on any particular day, just showing up every single time will give us that edge in the long run. Prioritize your goals. If you simply can't afford to quit your job or give all your children away (also, not recommended), just pick what is important to you. If you want to run the local 5K, find some small thing that you can do without. Watch one less Netflix show or vacuum the house one less time per week. If it really is your priority, you'll find a way to get it done. Remember Why You Started Off-the-radar to mainstream in a short amount of time can a lot of stress. Hayley and her coach have made it a priority to keep training low pressure from the beginning. When you jump into the spotlight it is easy to become overwhelmed by how well you are expected to perform based on sponsor requests or your ever-ticking biological clock. When the stress of running or any activity seem to outweigh the benefits, take a step back and remember why you started. Make your training light by dancing to music before you begin or walking backwards up the hills. Whatever it is that makes you smile, try it out and remember those joyous times. More About Hayley and Dan Learn more about Hayley and her coach Dan Robinson by listening to this episode! What is it like to see yourself on the front page of magazines and newspapers in your home town and around the world? What is Hayley's next running goal? How did Hayley find her running coach, Dan? What's it like to find out you are running for your country and more! Resources: Hayley on Instagram Thoughts of Dog Twitter Andy Lane's Twitter Thank you to Bodyhealth, Athletic Greens, and Metpro for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more! I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Hayley and Dan, I look forward to hearing your thoughts on the show.

Jun 7, 2019

Losing or gaining weight is a unique struggle for every person. We all know certain people that can eat whatever they want, and not gain an ounce. Others go to the gym for two weeks, down a protein drink or two, and put on 20lbs of muscle. Metabolism seems to be king when it comes to weight management. When identical diets and workout plans give entirely different results to two individuals, controlling our physique feels impossible. Enter Angelo Poli. Angelo is an expert in body transformations. He helps people obtain their physical performance goals and preferred physique. His method is to first analyze and diagnose how your body reacts to different amounts of food intake and physical output. From a database of collected body responses over the years, Angelo and his team then determine what food and exercise is right for you and your goals. We interviewed Angelo on the Running for Real podcast today and made sure to ask the hard questions: Is body transformation the best goal to have? What if I don't want to focus on the numbers on the scale? What if I like to eat socially? Doesn't meal prepping take too much time? The answers to these questions show a new way to think about metabolism and personal health planning. Listen along or read below to see how approaching your physical goals with a unique plan will give you the body you want. Can You Really Change Your Metabolism? Now that we have determined that metabolism is unique for all and that it controls much of our weight gain or loss, what can we do about it? First, we should remember that what works for one person, won't work for another. Avoid comparing yourself to those that put you in a bad mood. We don't know exactly what they eat or how they exercise. Even if we did, we don't know how their body reacts to those inputs and outputs differently than our body would. To get the results you want, you need a plan unique for you. A great way to get started is to work with a professional like Angelo to get a complete analyze of where your body currently is. Then you can create a plan to strengthen your weaknesses. Angelo compares this process of analysis and planning to doing a pushup. If you start doing pushups without the proper form, you will not get the gains you hope for, and may even injure yourself. If, however you work on the proper form first, even by doing exercises that will help you do pushups prior to doing them, your energy will be more efficiently spent. The same is true for any physical goal. Wait, so can I change my metabolism or not? Angelo's short answer: Yes. The Body's Rules of Adaptability Metabolism is how the body reacts to input in the form of food and output in the form of physical movement. Everyone's is a little different, or, a lot different. Technically, it is the whole range of biochemical processes happening in your body. But for our sake, it's just how efficiently your body uses energy. However, just because you have a certain metabolism, doesn't necessarily mean you are stuck with it. Since our bodies are adapting machines, it tries to be the most efficient with what you are currently giving it. This is exactly why it can be difficult for many to lose weight. Your body gets used to what you have been doing to it over the years and actually becomes quite efficient at giving you what you need even if you aren't giving it what it needs. Just like we change our running workouts when our body plateaus, to get to certain weight or physique goals, we need to get our metabolism to change. For example, let's look at someone looking to lose 100lbs. The first 60lbs might come easily. Week after week you see results. After some time, your body will stop. Its metabolism isn't "fast" enough to get rid of the last 40lbs. Angelo will often have people switch strategies at that point by gaining each pound back that you lose by eating more, building up your metabolism's speed so to speak. Then after a few weeks or months, you back off on the amount you are eating again to drop another 20lbs and then switch strategies again. Goals vs. Values Angelo says that in order to obtain lifelong goals, we need to create values. Values create a system of doing things, a long term, constant way of life. One-time goals on the other hand, only last as long as specific steps to get to the goal last. If your goal is to run a marathon, you will run until you complete your race. If you value your health, and want to have a healthy lifestyle through running, you will never stop. Whatever your physique or performance goals are, look for ways to incorporate personal values. You will find more meaning in your workouts and will be able to maintain a way of life that you truly desire. Resources: Free MetPro Consultation Angelo's Website Michael Dauphinee's Website Thank you to Bodyhealth, Athletic Greens, and Metpro for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more! I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes it is Angelo's company that I wasn't too excited about when they first reached out to me, but just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Angelo, I look forward to hearing your thoughts on the show.

May 31, 2019

It has been a few years since my husband Steve was on the show, and a lot has changed since I last brought him on. Rather than him and I just talk about our lives, we thought we would pass it over to you to ask your questions. We answered almost all of them, and I hope you enjoy getting to know Steve better. Here are the questions we answered (not in the order we answered them). Advice for tapering-Elzedomaityte Any awkwardness/insight/challenges that come from having your spouse coach you?-Sara Tell us about airport tina-alissmarie What does it feel like to have a famous and awesome wife?-Erin Do you structure cross training for injured athletes or is it up to them? Jen How are you enjoying being a father and what are you excited about experiencing with bailey? - cfluffy Do you lose benefit when you spilt your easy runs up into a morning and afternoon. (Easy runs are normally 6 to 7 miles).- Bridgett Hughes Why are my 10K and half marathon race paces the same and how do I fix this?- Alex Myroon How do you manage the balance between husband/wife relationship and running relationship? My boyfriend and I are both runners and have about the Same level and amount of experience, but sometimes it's hard to see when we just need to support the other with running without butting in and giving advice and when a little bit of pushing with running is appropriate- Bridget Wiberg What is it like to coach your wife? What do you do if she disagrees with the plan? How do you separate running life from family life? - Kenneth E. Johnson Do you think runners can truly get accustomed to and excel in hot/humid weather, or are we doomed to have a rough experience every time Mother Nature brings summer fury? Asking as a Florida runner...any tips for this are appreciated, too! -Katy Pierce Cook What differences do you find between coaching college athletes and elites(Tina) or recreational athletes? What challenges do you face and how do you overcome them?- Mike Capka How do you balance/decide when a fatigued runner needs a day off or should run threw the fatigue? How do you decide when to scrap a workout or drop it down to an easy effort run?- Mike Capka How do you find the right balance when building a training plan for someone you are coaching? Are there staples you always put in?- Virginie Serre Have you considered training plans that are less than 40mpw?- Lucy Eichenwald What do you think about doing speed works/repeats on a treadmill vs road. How do they compare? -Judy Sherman How much running does Steve do? Does he have a future goal race in mind? Have you two ever raced each other? -Ashton Swinford If you are training to improve your times, when is training for a marathon "good enough" and when should you postpone your goal race to the next season? This season I've been sidelined 2x for 2-3 weeks. The first time totally off those weeks, the second time reduced mileage by 25% and didn't do workouts. Definitely only feel like I did 75-80% of what would be ideal training. For other races I think this is maybe OK but possibly not for marathon?- Emily Hass Ryan Has becoming a father to beautiful bailey changed your coaching philosophy? Liz Ansley Thoughts on managing expectations and knowing when your goals are unrealistic. -Karen Scobie What are your three pieces of advice for a successful relationship?-Alon Metser Any hacks to speed up your learning curve for the effort scale (it took me most of the first training segment to get comfortable with it, but I might just be a slow learner). Why are there such relatively long runs in the taper? -David Skytte After your personal experience racing Boston #NoWatchMe, do you or Steve have any new advice or insights about marathon race strategy that might help keep one feeling good throughout most of the race? -Ashton Swinford Thank you to Bodyhealth and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Steve, I look forward to hearing your thoughts on the show.

May 26, 2019

What does your resume and your potential have in common? Answer: Both are an opportunity to rewrite your story. Our lives are full of ups and downs. What we choose to focus on is the difference. Imagine if you wrote your resume based on embarrassing or unsuccessful moments. You wouldn't highlight times you tripped while running, wore clothes inside out, or got fired for being late. Thankfully, you get to choose what you put on your resume. Performance psychologist Jonathan Fader learned at a young age that believing we can't improve is our biggest impediment. While a young boy in New York, Jonathan's mother opened a resume writing business. She would welcome people into her home and listen to their life's stories, often full of self-deprecating and disparaging words. These were people who chose to focus on the negatives in their life, unable to find the things they had accomplished or learned on the way. Jonathan's mother taught these people to look at themselves and situations differently, in a more positive light. On the Running for Real podcast, we look to do the same thing for you. Through our podcast, community, and blogs we hope you find reasons to believe in yourself and to become more than you ever imagined. Today's episode is no different. Read along or tune in to find ways to be your best self. Be Your Own Experiment Jonathan (who usually goes by Fader) recommends that we watch and see what we can become before we think too much about it. Setting limits on what we can accomplish by talking ourselves out of even trying is a sure way to hold us back. Believe that you can accomplish your goal and then ask yourself, "What would I do if this was simply an experiment?" Then put your experiment to the test. This can relieve the unnecessary pressures of potential failure. All you have to do is try, and then see what the outcomes are. Be curious instead of judgmental. Your Brain: Your Body's CEO Fader compares our body to a company, at the lead, our brain. During your experiments to see what is possible for you to accomplish, you are sure to have competing voices, especially if your experiments are physical. If your brain is your CEO, then your legs, core, and arms might be compared to sales, marketing or human resources. As the CEO, you are privy to information from each of the departments. You are also in control of what to do with that information. To compare this analogy directly to running, imagine heavy legs sending signals to your brain, letting you know they are tired. Instead of reacting immediately you can say to yourself, "thank you for that information, I will let you know what we will do about it." Then you can proceed to run faster or rest. You are in control. Two Types of Listening Comparing our body to a company is a wonderful way to practice mindfulness. When we listen to what different parts of our body tell us, take it into consideration, and then choose what to do, we are acting responsibly and governing strategically. Whether we are listening to our body, or to others, there are two ways to do it. We can either listen to understand or listen to respond. Choosing to listen to understand makes us better communicators and helps us to more fully live in the moment. Think about a recent argument you were involved in. When your opponent was speaking, were you trying to understand what they were saying and where they were coming from, or were you simply trying to come up with your response to combat their story? Listen to understand in all of your communications, including those with your body. You will foster a greater love for others, have more natural responses, and get to the root of the problem more quickly. Focus on What You Can Control Dr. Fader tells us that there are three things we have control over, our attitude, our preparation, and our effort (APE). When faced with unwanted thoughts, feelings, or challenges, remember that you get to decide how to react. You have the ability to combat negativity through these three tools. You have the opportunity to experiment on your future. Be curious about that future, and do those things that could make you great. What tools will you use today to be the best version of yourself? Resources: Fader's Twitter Fader's Website Fader's Ted Talk Guy Winch on Twitter Ryan Holiday on Twitter (Book) Life is Sport Pre-Order (Book) Coaching Athletes to Be Their Best Thank you to UCAN and Bodyhealth for being the wonderful sponsors of this episode of The Running For Real Podcast. UCAN is back on the Running4Real Podcast as an amazing sponsor! This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! 15% off with coupon code tinamuir at www.generationUCAN.com If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jonathan, I look forward to hearing your thoughts on the show.

May 25, 2019

What came first? The runner or the track? Do we create our environment, or does our environment shape us? These questions fall under the category of social cognitive determinants. I know, big words. In other words, how our thoughts affect our actions and surroundings, and vice-versa. Being aware of what we are thinking, feeling, and doing and how they interconnect is a great way to practice mindfulness, a specifically important exercise in an ever-demanding world. Today we spoke with sport psychologist Carla Meijen to discuss ways to prepare for a race three months out, a few days out, the morning of the race and everything in between. We chatted about the popular topic of living in the moment, the real effects of positive self-talk, and a completely new approach to setting running goals. These topics are sure to inspire change that will improve your mental health and toughness. Discover What Running Can Give to You As a new or a longtime runner, it is easy to see all the things you give to running. For many people like Carla, running came as an afterthought, a necessary evil to train for a sport she already enjoyed. Carla's first love was basketball and choosing to run for running's sake wasn't an option for her. This is a common theme for a variety of runners. Consider a new runner simply trying to find a way to lose weight, or a professional runner that needs to do well in order to maintain a decent living. The pain and pressure that come from running can be terrifying. Of course, Carla eventually came around to the thought of enjoying a run. Like many, she had an opportunity to run without the pressures of getting in her hard, cardio workout. She found a love for running when she was able to run without a watch (although she does now and loves it). When running felt like a choice, rather than a necessity, it was easier to look at it differently. We often overlook the many positive things that running gives us and decide to be narrow-minded by focusing on the pain. Take a moment to think of all the things running has or can give to you: A friendship, a routine, a reason to get out in nature, increased energy, strength and health, a goal, time alone with your thoughts, a way to be in touch with your body, a challenge, a reason to buy new sportswear, a community. The list can go on and on. When you take ownership of your choices and realize you are deciding to work hard and struggle through difficult training sessions, it becomes easier to see what running gives you. Find those things and use them to your advantage when times get tough. Developing a Personal Mantra Another great way to get through the hills, side aches, and disparaging thoughts is to create your own mantra. A few great options might be, "Run Strong," "I Can Do This," or "Light and Easy." Some prefer to think of a person that they love or someone that inspires them. Having a few mantras or thoughts prepared can be useful during different parts of the race as well. Plan on saying something at the start line that keeps you fresh and steady while saving your most motivating thoughts for the end of the race. In addition to personal mantras there are unlimited visual aids you can practice to find a competitive edge. Sometimes just distracting yourself can be enough. Try singing your favorite song in your head or rebuilding/redecorating your house in your mind. One of my favorites that Carla suggests in "The Lasso." During a race imagine throwing a rope over the person in front of you and pulling yourself closer to them. You may be surprised at the amount of actually energy you receive from incorporating fun mental visuals. You're in Good Company The wonderful thing about life on earth is that we are all doing this together. Don't forget it! Your thoughts and feelings are completely your own, unique to you. At the same time, there are so many feelings that all of us experience. For example, Carla tells us that 95 percent of people have some type of negative thought during a race—ranging from "Why did I do this?" to strategizing a worthy reason for dropping out. The simple truth is, you are not alone. Newbies and elites both get butterflies. It's deciding what to do with these feelings that creates our path. Know that you are in good company, that you have just as many problems and opportunities as the people around you, and then choose to do the thing that will make you happy. Resources: Carla's Twitter Action for Happiness Instagram Andy Lane's Twitter (book) Endurance Performance in Sport Thank you to Coros and Bodyhealth for being the wonderful sponsors of this episode of The Running For Real Podcast. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Carla, I look forward to hearing your thoughts on the show.

May 24, 2019

Consider the following questions: How do you run a marathon? How do you write a best-selling book? How do you eat an elephant? One step, one sentence or one bite at a time of course. When we are able to fix on the small task directly in front of us, any lofty goal seems doable. To do this it is important to let go of past fears and stress of the unknown future. Focus on the moment and before you know it, you can look back on miles of road ran or chapters of a book written. (I'll leave the last example up to your imagination.) Ben Newman has coached many professional athletes to success by focusing on taking one step at a time. He also believes in experiencing challenges for himself to understand and better relate to those people he teaches. Ben emphasizes mental toughness in his storytelling and teaching, giving examples of his own life and the lives of inspiring people he has met. We broke down some of those stories and pieces of advice to help you become the best version of yourself. Listen to this episode of the Running for Real podcast, or read along to be inspired today! Mental Toughness Translates A sound lesson that Ben teaches to Fortune 500 companies and professional athletic teams alike, is that mental toughness is transferable. You have the ability to draw on your previous successes when you are faced with a new challenge. For example, a mother who has hit the wall on mile 21 can remind herself that she can accomplish anything because she has given birth to a child. Or maybe you have completed a marathon before but you are facing a nerve-wracking job interview. Tell yourself that you can do hard things because you have done them before. Use your experiences in life to your advantage while you train for race day. Then use your power as a runner to conquer everything else in life. It works both ways. Who is Your Teri? When believing in yourself is hard, or it seems impossible to bring to mind a previous success of yours, look to those who inspire you or believe in you. Having a mentor that believes in you or a family member that loves you can make all the difference when you are facing a heavy task. For Ben, this person is Teri Griege. Ben first met Teri at a speaking event when she told about her battle with cancer and her love of marathon running. Ben instantly became inspired to run a marathon. Later he had the opportunity to meet Teri who then helped Ben train for a marathon and was there to watch him run across the finish line. That's nice, but what if I don't have a Teri in my life? Find one! Ben believes in mentors we have never met. Read books, listen to podcasts, find someone through social media, or ask a friend who they look up to. There is an inspiring person for every personality. You can also take a moment to think about people who have reached out a hand to you that you may have brushed aside. If you need to mend bridges to find the support you need to accomplish your goals, do it. There is a mentor out there for everyone. In life we have people that inspire us and people that look up to us. Whether we realize it or not, there are people watching us and seeing what we will do in life. Having someone that believes in you because they want to be like you can be just as powerful as having a constant mentor. Be a Teri for those people. Who Will You Become? A practice that Ben encourages everyone to do is to tell yourself "I am" statements. These are statements in something that you can achieve but haven't yet. For example, if you want to open a bakery you can say, "I am a small business owner." What does a successful marathon runner, father, painter, or underwater basket weaver look like today? Whatever you want to be, act like you are already there, taking the steps that you would take if you had already succeeded, because those steps are what success looks like. Find your Teri. Be a Teri for someone. Know that you can do hard things because you have done them before. Take one step at a time and you will see what winning today looks like. Resources: Continued Fight Instagram Coach Ben Newman Instagram Ben's Website Ben's Twitter Teri Griege's Website Free Play Book Ben's Youtube Channel Jon Gordon's Instagram Thank you to Bodyhealth, Athletic Greens, Dang for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I have truly been enjoying Dang products for years! And I am so excited I will be able to have them as sponsor, now they have something that is perfect for runners, Dang bars. They are easy as a grab and go snack and come in the flavors cardamom chai, toasted coconut and cinnamon chocolate. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Ben, I look forward to hearing your thoughts on the show.

May 23, 2019

Do you want to be prepared for anything that might happen in a race? How would it be to have complete control over your thoughts? What new limits could you reach, or what new goals could you set for yourself? If you are looking for ways to prepare for your next race, we have the answers for you! This week on the Running for Real Podcast we interviewed several professionals that have experience in performance psychology. One of our favorites is Justin Su'a. Justin currently works with some of the best athletes in the NFL, helping them become champions by teaching them to control their thoughts and mentally prepare for anything that could happen on the field. This is not a podcast you want to miss. Three Ways to Prepare for Your Next Race To be completely fair and upfront, Justin is a believer in individuals. There is no one-size-fits-all program for athletes, professional or amateur. When putting together a workout plan or developing a mental course consider working with someone who is able to customize something just for you. That being said, there are some universal practices that every individual can do to get ready for race day. Create a Bounce Back Plan The first thing Justin suggests is to create automated responses for when things go wrong. At the beginning of his career Justin worked with the U.S. Army. He observed that one of the first things military members learn to do is how to carry a body and how to fix a weapon when it jams. These somewhat simple tasks are crucial to perfect because they carry a lot of emotion in the heat of battle. Without automated responses, soldiers may break down in moments that matter the most. The same goes for running. Any emotionally heavy circumstance can have a runner panicking. Unplanned accidents even as simple as a shoe falling off or needing to use the bathroom can derail an athlete's focus. In order to avoid these emotional setbacks, tack the time to write down any potential triggers. Make sure you include both external and internal situations such as a negative thought you may have, a pain in a new area, or being passed by someone you think you should beat. Next, create a contingency plan for each of those situations. Write down what you will do if "X" happens, and then play it out in your head. Having this automated response is sure to help you be prepared for whatever comes your way on race day. Journal "You can't change what you aren't aware of," says Justin. A great way to become more aware is to journal. The process of reflecting on the day and then writing down thoughts, helps to bring to mind things that you experienced, thought, or felt that may have gone unnoticed. Justin recommends answering the following three questions: (1) What was the best part of the day? (2) What is something I learned today? (3) What am I going to do better tomorrow? Answering these questions will help you make the most out of each day. Be sure to make this a daily habit to get the full effect. Take time before bed or as you wake up so that the memories are still fresh and you can take action before the hectic day hits. As you make this a daily habit, your mindset throughout the day will also change. If there are other things you wish you were thinking of during the day, add them to your daily questions. Another popular and effective question is, "What was I grateful for today?" Begin a Mindful Meditation Practice Justin's third suggestion is to begin a mindful meditation practice. Although seemingly simple, mindful meditation takes time to master and will reap great rewards. Simply choose to focus on one thing, such as your breathing or brushing your teeth, and bring your mind back to that thing whenever it strays. Try not to judge your thoughts, but let them pass by and bring them back to your focus point. This practice helps you notice your thoughts without being emotionally connected to them. Mindful meditation doesn't need to take long. Ten minutes or even three minutes is a good place to start. The key to improvement is consistency, so look to add this to a daily routine as well. What will you add to your race day preparation? I highly recommend doing all three. Preparing your mind is just as important as preparing your body. You will find yourself achieving more, setting higher goals, and overcoming any failures along the way as you do so. Resources: Justin's Twitter Justin's Instagram Increase Your Impact Podcast Denae Brown's Instagram Mel Robbins' Instagram (book) Dare to Lead Thank you to BodyHealth and Coros for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Justin, I look forward to hearing your thoughts on the show.

May 22, 2019

Have you wondered if we really are capable of becoming anything we set out to be? Could you have been the astronaut or zookeeper you wished to be as a 3rdgrader? Do we give up too early? Or do we simply change what we want to be? Ross Bernstein, keynote speaker and author of more than 40 sports books, believes that there isn't any special sauce that successful athletes have. After researching about and interviewing thousands of world-class runners, football players, basketball players, and the like, he is convinced that it almost always comes down to desire and hard work, lots of hard work. Often the difference between a successful athlete, business person, or artist is what they are willing to sacrifice. Since we all have the same amount of time in each day, and a fairly similar genetic makeup as humans, it comes down to what we decide to do each day. If we are willing to sacrifice social, educational, or occupational pursuits, many of us would have the opportunity to be very competitive athletes indeed. Of course, that's not exactly how it works. We have different interests, accept different responsibilities, live with different body types, and come from different socioeconomic backgrounds. But it stands that hard work and sacrifice can get you far. What else can we learn from someone who has traveled the world, given presentation to multiple Fortune 500 companies and been on countless tv and radio programs such as ESPN, CNN, and NPR? Listen to today's episode of Running for Real to learn more from this man that loves running and says he would die without it. Rusher, Crusher, Usher Hockey has played a major role in Bernstein's life. His dream as a kid was to hold the Stanley Cup, but that dream changed when he was cut from his college team. He doesn't doubt that he could have continued to play elsewhere if he was willing to make the necessary changes, but instead decided to pivot. He was elected as mascot of the team and went on to write a book about it in his second year of college. This kickstarted his career which has provided him with opportunities he wouldn't miss for the world. In our own lives there will be many moments when we need to pivot. Even if we are at the top of our competition, it doesn't last forever. In hockey, for example, at the beginning of a career you can be known as a Rusher—one that has all the energy and strength to skate into the thick of things, make the great plays, and have the crowd cheering on their feet. As you get older, your role changes to the Crusher. Maybe not as quick to get to the puck, but a leader on the ice, one that is willing to fight for the team. Finally, as you leave the rink, you have the chance to be an Usher. Attending games, and mentoring younger athletes becomes your new goal. Each one of these positions comes with satisfaction and meaning. As you set goals for yourself, recognize times when a pivot might make sense for you. Many find fulfillment in a variety of fields or roles. If you are determined to be a certain something or accomplish a specific goal, then make the sacrifices to do so. If the sacrifices seem too great, keep searching and know that you still have many chances to have a completely fulfilling life. What is Truly Important in Life? While most of us here are looking to improve our running in some way, it's always good to have a reminder of what really matters. Qualifying for a race, winning a medal, or beating a competitor, are mostly insignificant in the long run, pun intended. Ross has had the opportunity to travel the world giving speeches and has now visited every continent. He gives a stark reminder that there are people in the world that are still dealing with extreme poverty. Losing a race or dealing with an injury are miniscule in comparison to other global social problems. This of course doesn't mean we shouldn't compete with everything we have. In fact, the opposite. Working hard to achieve goals shows our gratitude that we have the opportunity to do the things we enjoy. Be grateful to have the money to enter the local 5k or to have a doctor to visit when something doesn't feel right. So, what is truly important? Well, that is up to you. Resources: Ross's Website Ross's Twitter Ross's LinkedIn Herb Brooks Foundation (book) America's Coach Thank you to BodyHealth and Dang for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. I have truly been enjoying Dang products for years! And I am so excited I will be able to have them as sponsor, now they have something that is perfect for runners, Dang bars. They are easy as a grab and go snack and come in the flavors cardamom chai, toasted coconut and cinnamon chocolate. Click the link here to receive 15% off your order by using code tinamuir. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Ross, I look forward to hearing your thoughts on the show.

May 21, 2019

You may have recently read somewhere, "What would you attempt to do if you knew you could not fail?" This question is obviously meant to inspire you to do the things you have put off by putting your tepidness, laziness, or fears behind you. If you knew you wouldn't fail, you might attempt much more than you currently do. What is it about the thought of failure that stops us? There's a different way to think about failure and what we decide to do with our time in the face of it. Consider the following question: What would you do anyway, if you knew you would fail most of the time? Would you change what you are doing day-to-day? Would you stop thinking about your big dreams? For professional baseball players, "failure" is a regular part of the process. The average Major League player only hits the ball and gets on base two or three times out of ten. Even the best of the best never average more than four out of ten. This means that the likelihood of not hitting the ball and getting on base is way more than 50 percent. In other words, they fail most of the time. In fact, all of us fail regularly. The process of obtaining any goal is paved with failures whether we choose to recognize them or not. When we embrace the hard times, those that we can label as failures, our road to success is streamlined. Josh Lifrak is the Director of the Mental Skills Program for the Chicago Cubs. His job is to help over 300 players that are in some way associated with the Chicago Cubs organization to reach their potential through mental health training and mind exercises. He works with a staff of six individuals that lead meditation, and other mental practices to help professional athletes gain control over their minds. Deciding what to do with your thoughts and finding ways to create positive thinking is Josh's specialty. As we sat down to interview Josh today, we learned new tips on setting goals, dealing with nerves, and embracing the hard days. Josh also happens to be a runner, so of course we asked him how his training for baseball players is pertinent for runners. Read along or put in your headphones to learn more! You Control Your Thoughts Every training period leading up to an event has several "suck" days. You know, the days when for whatever reason you feel sloshy, your legs are heavy, your mind is tired, your breath is shallow. Josh relishes days like these. This is when you get to practice "hitting the wall." When you embrace these hard moments, you grow in ways that others won't. Instead of looking at this challenging day as a failure, look at it as an opportunity. It's not every day that you get to train your mind in a race-day-like scenario. This applies for any number of negative feelings and thoughts you have. While we can't always control what comes into our mind, we have the power to choose what to do with those thoughts. Before you let your next negative thought control your day, take a mental step back, realize what is happening, and then decide what to do with it. Pressure, Nerves and Butterflies Along the lines of controlling our thoughts, race day mental antics are just that, jokes. You have put in the hours and miles; the time is now yours to celebrate the training you have put in by competing. For Josh and the Chicago Cubs, they have a saying that goes, "Turn your have tos, into get tos." In other words, realize that this is an opportunity. It's not something you have to do, it's something you get to do. Feeling nervous means you are ready. It means your body is warming up and ready to go. Let those nerves give you energy because that is what they are meant to do. Josh says, "How often do we get to feel that alive?" So whatever it is that you are feeling, you have the power to turn it into a positive. If you are having a dumpy training day, use it as mental practice for race day. If you are feeling anxious and nervous on the start line, harness that energy and use it to propel you. Embrace each thought and moment to use it to your advantage, and don't forget to feel alive. Resources: Josh's Website Josh's Twitter Josh's Article on Goals Justin's Twitter Thank you to Coros and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Josh, I look forward to hearing your thoughts on the show.

May 20, 2019

Do you ever feel like you have no control over your own life? It can happen to anyone. An injury, debt, children to support, or endless school assignments can leave us to the mercy of things seemingly out of our control. It is easy to get bogged down by negative thoughts or lists of things to do. But putting our energy into the things we can control has the potential to change everything. When Damon West was sentenced to 65 years in prison, his life completely changed. Upon arrival, Damon received advice from a wise, elderly inmate, Mr. Jackson. Mr. Jackson told him that prison was like a pot of boiling water and that he could be like a carrot and become soft, be like an egg and become hard, or become like a coffee bean and turn his environment into something completely different. He eventually took the old man's direction to heart and found ways to thrive while in the penitentiary. After nearly a decade in prison, he was released on parole with an entirely new perspective on life. Damon's interview on the Running for Real podcast gives insight into his secret to life, what life in prison is like, and how you can take control of your life. Identity Loss and Self Control Damon didn't appear to be destined for prison. He was the football star in high school and went on to play Division 1 at the University of North Texas. He started as quarterback for three years before a series of injuries ended his football career. Later, drug addiction took over Damon's life and he completely lost sight of who he was. If you aren't sure what your purpose is, life has a way of defining what it is for you. Especially for those people who feel like they have had an identity taken away from them, not knowing who you are can lead to dangerous paths. For Damon, it was realizing that he was more than a quarterback or stock broker. Even when those things ceased to be, he was still Damon. Whatever you DO, doesn't define who you ARE. You are more than a runner, or a cashier, or a lawyer, or whatever else it is that you do. True identity is something that you can't lose. It is something that you continue to be, even when life deals you adversity or good fortune. While in prison, Damon found ways to rediscover who he was. "The State of Texas took custody of my body," he says," But the State of Texas never ever took custody of my mind or soul." Remember that you have complete control over your thoughts, feelings, and actions. Things may happen to you, but you can decide what to do with them. Defining who you are and controlling what you think and do can simultaneously grow. The Secret to Life For Damon, the secret to life is simple. Serve others and be humble. Whenever he feels himself stray from that simple mantra, he finds a way to get back to the basics. While in prison, Damon helped others study to get their GEDs and even taught some inmates how to read. His greatest desire is to be useful, and he finds the most satisfaction in life from serving. Learning how to forgive himself has also come from serving. Since he is unable to contact any of those people he may have hurt prior to his time spent in prison, he does what he can in the community as a restitution effort. Damon has shown many people that they can be in control of their own lives. If you want to change the world, start with you. He truly believes that he can change any environment he is in by his attitude and positive spirit. Today he lives in the present, not focusing on past mistakes or accomplishments, knowing that who we are in the present, and what we do with the time we have now is most important. How can you change your environment? What will you do today to live in the moment? Focus on what you can control, and let the rest be as it is. You will find more peace and purpose in your life as you do. More from Damon Learn more about Damon's life in this podcast. What is life like in a maximum-security prison? How was he able to avoid gang membership? How did he go from a 65-year sentence to giving motivational speeches around the nation? What would Damon change if he could start over? The story of winning his first 5K race, and more! Resources: (Book) The Change Agent (Book) The Coffee Bean Damon's Website Damon's Twitter Jon Gordon's Twitter Thank you to Coros and Mighty for being the wonderful sponsors of this episode of The Running For Real Podcast. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir. Mighty has become quite the handy gadget for running and to share it with you. It is linked to Spotify and you can take the little square with you on your runs to listen to other people's playlist or create your own! Visit here for more info! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Damon, I look forward to hearing your thoughts on the show.

May 17, 2019

How often do you intentionally think about the things you are grateful for? Is it once a year during the holiday season, sitting around a big turkey? And even then, do you tend to go no deeper than the surface-level, "family, friends, and my job" answer? In comparison, how often do you think about your difficulties? How many times do you find yourself, vocally or otherwise, complaining about the unfair things that happen to you in your life? Or maybe you spend much of your brain-power thinking about the things you don't have—what you feel like you are still missing, how you wish you were different, the things you lack that would make your life better. To be fair, life is about growing, expanding, and learning. We should always strive to be better, to achieve more. Working towards your goals and wanting to improve yourself is a good thing – much better than remaining stagnant and allowing life to pass you by. But feeling grateful and feeling motivated to improve your life are not mutually exclusive. Just how life-changing can intentional thoughts of gratitude be? According to Deena Kastor, it can change everything. She attributes much of her success to the power of positive thinking and gratitude – and as an Olympic medalist, record-holding marathoner, and New York Times bestselling author, she's got a lot of success to speak of. On this week's Running for Real podcast, we chatted about gratitude, goals, grief, and, of course, running. How to Start Being Grateful Have you tried keeping a gratitude journal yet? Kastor suggests that a very simple and effective way to change your thoughts to gratitude is writing down some things you are thankful for at the end of each day. Here's the trick though: You need to write something different EVERY single day. Start by sitting down and writing as many things as you can think of. Basically, get the easy ones out of the way. Then, before you lie down to sleep, write just two or three things that you can think of from that day specifically. Before you know it, you will start going throughout your day looking for new things to be grateful for. You'll be surprised by how fast your mind changes from, "this is hard" or "this is unfair," to "this is awesome." Thoughts of gratitude will benefit you in the short run by increasing your motivation and making you feel better about the stage you're at. However, maybe the most magical part is the long-term benefits. Just like how high levels of stress or negative thoughts can put you at higher risk for ailments like heart disease, having an attitude of gratitude can literally heal you. Make gratitude a regular part of life to enjoy both the long- and short-term benefits. Accept Where You Are, Love Where You're Going Being grateful does not mean you need to put away your goals or dreams. Life will find a way to serve up failures, and perhaps somedays the only grateful thought you may be able to muster is the fact that the day is now over. The goal then, is to curate a thankful mindset while looking forward to what's ahead. Avoid thoughts like, "I'll be happy when..." You have the right to be happy now and in the future. Work toward things that will bring you happiness during the journey and at the finish line. Grief is Good Deena discusses how disappointment and grief has taken a different role in her life ever since the passing of her dog. While it is easy to be scared of grief, it means that we care, and that is important. Deena realized that her grief was rooted in love, and that totally redefined what grief meant. When you experience emotional pain, turn your thoughts to what that emotion is rooted in. Understand that those things which are rooted in love have the ability to create feelings of disappointment or grief. But that type of pain is worth it. Persevere As we often discuss, you are more than a runner. When Deena experienced a setback from an ankle injury, she had to decide whether that injury was going to allow her to grow or to simply suffer. As she has often done in her life, Deena chose to "get up." Like Deena, how will you turn challenges into a launch pad for growth? I suggest to start by developing an attitude of gratitude. Find the small and big things in life you are grateful for each day. Resources: (Book) Let Your Mind Run Deena's Instagram Deena's Twitter Deena's Website Thank you to Aftershokz and Body Health for being a wonderful sponsors of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I loved using them for the Boston Marathon, they were my saving grace sometimes when I wanted to breakdown and call Steve for some encouragement. I almost did! And it was so great to have the opportunity to do so. Amazing product! Visit the Aftershokz website, and use code TINA for $50 off! If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the image and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Deena, I look forward to hearing your thoughts on the show.

May 10, 2019

You're halfway through what you hoped to be a 10-mile run when your knee starts flaring up again. Yes, it's painful, but the fear of injuring it further is really what slows you down. Over the past few years the story has repeated itself, "You just haven't rested enough," "Maybe you should consider a different sport," or "It's okay, running just isn't for everyone." At this point the injury is much more annoying than it is painful. And the comments aren't helping. Sound familiar? As a child, injury was all about the pain. Somewhere along the lines, maybe due to our pain threshold or the recovery period, it turns to pure frustration. From recovery techniques to varying advice, sometimes it feels like you've done all you can in vain. Both as a runner and a physiotherapist, Brad Beer has experienced the same feelings. But experiencing long term injuries and trying to sort through shifting advice hasn't dampened his spirits. Today he still believes that running is for everyone and that it can be done pain free. Dealing with the Emotions of Injury Brad says that the best place to start for recovery is a proper diagnosis. Completely understanding where our injuries are coming from helps us heal our bodies more quickly, but it also puts our mind at ease. The unknown can bring about stress and depression. Keep believing that you will recover by seeking out a professional or two that will get to the bottom of the injury. Another wonderfully important part of recovery is governing our thoughts and words. Instead of saying things like, "I have a bad back," replace it with something like "I have a back that is currently sore." Simply changing the verbiage can set you on a better path. If you believe a discomfort is temporary, you will be more likely to maintain hope and seek out healing. The Best Injury Prevention If a good diagnosis is best for injury recovery, then strength training is best injury prevention. Brad whole-heartedly believes that strength training can heal and prevent a majority of running injuries. Added strength keeps our bodies in better form throughout a run, and bad form is a large contributor to injuries. Recently the advice has shifted from complete rest, ice, and the like to doing almost the exact opposite. Our tendons need to be strengthened constantly and gradually to keep us from injury. When you develop a running injury, don't stop running completely. Instead, slow the pace or drop some mileage. Then see a professional and add strength training. Our tendons don't do well with big, sudden changes, so continuing to run and adding strength is the best thing you can do for them. Your Body After 20 Proper understanding of how your body changes over the years is crucial to injury prevention. Brad Beer gives memorable imagery when he compares the body to a house. After we turn 20 our muscles start to consistently atrophy without added strength training. Like termites that eat through a house, our bodies have an unseen factor that strips our frame of its strength if we do nothing about it. Again, strength training is what is going to keep those termites at bay. Give yourself at least two days in the gym per week in order to keep your muscles strong. And don't worry about bulking up. A steady dose of running will be sure to keep your body at the running weight it wants to be. You will get the benefits of strength training even if you don't look like Arnold Schwarzenegger. Strength Training as a Master's Runner What if I'm over 50? 60? 70? Should I still be doing work in the gym? Absolutely. Even if you've never run before, you will benefit from starting a strength training program whether you are 25 or 85. Remember that our bodies take more time to recovery as we age and that recovery is just as important as exercising. If you are a master's runner hopeful that is looking to add running into your life, start slow and find a physician, therapist, or trainer that can get you started on a good training schedule. Running is for Everyone Brad truly believes that running is for everyone. Running is not risk free—injuries can happen, and using our body to do difficult things should always be done with thought. Pay attention to the signals your body is giving you, and work with professionals to develop a strength training program. You only need to see one long enough to get you on the right track. It will be the worth the money you invest because YOU are worth it. Resources: Brad's Twitter Brad's Instagram (Book) You Can Run Pain Free POGO Physio Red Hot Chili Peppers' Instagram Thank you to Aftershokz and Body Health for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I loved using them for the Boston Marathon, they were my saving grace sometimes when I wanted to breakdown and call Steve for some encouragement. I almost did! And it was so great to have the opportunity to do so. Amazing product! Visit the Aftershokz website, and use code TINA for $50 off! If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Brad, I look forward to hearing your thoughts on the show.

May 3, 2019

Full Recovery from Eating Disorders Sarah Canney is a believer of full recoveries—recoveries that give you complete freedom. When she was diagnosed with anorexia and then later bulimia, her belief that she could be free from either gave her the strength to battle for nine challenging years. "I did not believe I was born for an eating-disorder life," says Sarah, "That's where the belief for complete recovery came out of." She says that claiming recovery is part of the recovery process. Knowing that you are working toward that final step of declaring your full recovery is powerful. And once you do, that declaration gives you strength as well. Today Sarah leads running retreats for women while raising three kids and blogging about running, motherhood, and life challenges. Her mantra is to "Embrace the Hill." Keep reading to see how she has done just that. Group Therapy Isn't for Everyone Programs like Alcoholics Anonymous have done wonders for people struggling to overcome addictions. Building self-awareness, finding support, and developing communication skills can all help to overcome eating disorders. When we see someone else going through something we are, it helps us internalize and understand ourselves better. Receiving and giving support strengthens us. Be that as it may, everyone has a unique path. While the support of friends and family and the expertise of a professional therapist is crucial, finding the right professional and group of loved ones can take work. Do not give up if the first therapist doesn't seem to work for you. Look for someone that has the same goals and beliefs as you. For Sarah, having a good therapist was crucial, but group therapy did not help. "When I was in group therapy, it was so easy to fall into the comparison trap" she says, "I felt like it dampened the flame of self-belief." Seeing people continue to struggle after decades didn't lift her spirits. If you or a loved one has an eating disorder, remember that each person is unique. While we can't navigate this world alone, surrounding ourselves with the right people is just as important as having people there for us. Your Overarching Path Whether it's a challenging eating disorder, a running career, or raising a family, occasionally stepping back to see the big picture can keep us moving forward. One great way to visualize your overall journey is to keep a journal. When you are feeling down you can look back a month or a year to see how far you've come. Write down more than just your day-to-day activities and record your feelings and thoughts of the day to create a more meaningful memory. Every journey to success has small failures. While we may only see a positively curated world on social media platforms, between every flawless photo there are dozens of imperfect moments. It's great to focus on the positives, but also be willing to share real life experiences and know that others are going through similar things. Sarah's Social Media Rules Sarah has two simple rules when it comes to following others on social media. First, follow joy and positivity. This doesn't mean you should only follow those that put on airs of perfection. In fact, quite the opposite. Follow people that share real life events, whether easy or hard, in a positive light. Second, if Sarah begins to compare herself to others, she changes her social media habits. Sometimes this means unfollowing someone and other times it just means taking a break from social media. Social media fast can be extremely healthy, and you don't need to announce it to the world to do it. Big Goals AND Family Life Overcoming an eating disorder, leading others, running competitively and raising three kids takes careful prioritization. "I like to think of it not so much as a balance but as an ebb and flow," says Sarah. "Sometimes my running and personal goals are a higher priority and sometimes I'm just all in focused on my family." She tells listeners to give yourself grace. Be flexible and don't work on perfectly balancing everything you are doing, rather give things priority when they need it. What are your takeaways from this podcast? Will you take time to see the big picture in your journey or maybe try following more positivity on social media? Find something that applies to you and give it a shot. Give yourself grace and embrace the hill. Resources: Sarah's Instagram Sarah's Twitter Sarah's Facebook Sarah's Website Rise.Run.Retreat. Thank you to Aftershokz and Generation UCAN for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I loved using them for the Boston Marathon, they were my saving grace sometimes when I wanted to breakdown and call Steve for some encouragement. I almost did! And it was so great to have the opportunity to do so. Amazing product! Visit the Aftershokz website, and use code TINA for $50 off! Generation UCAN was my fuel for the Boston Marathon and I could not have been more thrilled to have had this product to help me through this tough race! It gives you a steady energy without the sugar, so there are no sugar crashes! 15% off with coupon code tinamuir at www.generationUCAN.com Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Sarah, I look forward to hearing your thoughts on the show.

Apr 26, 2019

Have you ever paused to think about how you talk to yourself? Do you consider the fact that we often think about our words before we criticize or give advice to our friends, but no such filter exists when we participate in self talk? When it comes to reflecting on body image, training for a race, or setting goals, the way we think and talk about ourselves can drastically affect our performance. Learning to ask ourselves the right questions and thinking through things before making conclusions about our character is a way to add that needed pause—just enough to simulate a real-life, caring discussion with ourselves. Answering sport psychology questions is Evie Serventi's forte, so we couldn't possibly contain everything in just one session with her. Today we sat down for a second time and quickly jumped into not-so-common running questions. Her answers help to navigate some of the deeper topics often overlooked in the running world like burnout, personal success, and self-worth. Take a moment to read through her advice to strengthen and refine the way you think about your running self. Defining Failure and Success Success is often disguised as an individual that seems to have no failures. This construed image can lead us to believe that experiencing failures takes away from possible successes. We may think that more failures equal less successes. Nothing could be further from the truth. Not only are failures a common part of our journey to success, they are a crucial part, even a required part. Failures show that we put forth effort and that we are working towards our goals. In that sense, a failure can be looked at as a stepping stone, just as important as any other step in the process. "Failure is not an indication of your ability," says Evie, "It's often to do with effort, technique, or structure." This is important to remember as you work toward your life and running goals. Failure, whatever that might mean to you, is an opportunity to look at your effort, your training structure, or even your goals. Making necessary adjustments will allow you to be even better. Ask yourself what success means to you. As you dig deeper, asking questions that allow you to discover your motivations, you will find that success is more than a one-time event. You are constantly achieving throughout your journey. With each training session, each healthy meal, each positive thought, you are succeeding. Navigating Burnout We are all at risk in losing the passion for the things we love to do. When it comes to running, Evie gives some good advice on recognizing burnout, including understanding the contributing factors, and how to recover from it. One of the first things to realize about burnout is where it comes from. Especially for long distance runners, the event itself can appear to be the final point of exhaustion. However, burnout—that total physical and mental exhaustion—develops in the lead up to the race. The big race day can even mask the burnout with its abundance of endorphins. It is important to plan rest periods for the time after a race. The work that has gone into training for your event is more than just the physical aspect. Balancing family, work, and training is a huge scheduling challenge that comes with its own endurance test. For many runners, scheduling a vacation that begins right after a race is a good way to make sure you get the rest that you need. Remember that resting isn't cheating. You shouldn't feel guilty or lazy for taking time off. Recovery is just important to your growth as the training is. Don't be afraid to take a week or more off after a 5K or a month or two off after a marathon. You know yourself best. When running feels like a joy again, and not a chore or a responsibility, it's okay to get back out there. Positive Self-Reflection As you continue to set goals for yourself and work on your craft, always give yourself grace. Remember that we can be our own worst critic. Are you treating yourself how you would treat your best friend, your child, or even a stranger? Have self-compassion. Know that you aren't your sport. Set goals that push yourself and make you happier, like having a balanced week or a good relationship with your family. Try the new golden rule: treat yourself as you would treat others. As you do, you'll see your failures quickly transforming into successes. Resources: Evie's Website Evie's Twitter Thank you to Aftershokz and Nunee for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! Don't let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner's Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain. Use code tinamuir at NuNeeShop.com thats nuneeshop.com for a 20% discount Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter , Facebook , Instagram , or Pinterest . To help out the show: Leave an honest review on iTunes . Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Evie, I look forward to hearing your thoughts on the show.