The Running for Real Podcast

By Tina Muir

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Subscribers: 286
Reviews: 6

Jessie
 Jul 15, 2020
Running for Real is easily my favorite podcast. Some of the interviews I could listen to many times. They are so honest and true. I would recommend this podcast to anyone. Tina, you are amazing! Thank you

Karla
 Feb 10, 2020
I listen to this podcast during my weekly long runs. It is always entertaining and motivating!

Donna S
 Jan 13, 2020
This is one of my favorite podcasts. I love the range of guests and topics covered and highly recommend this podcast if you are a runner.

Rebecca Johansen
 Dec 16, 2019
excellent listening on your long runs, great variety and interesting guests. Complete with the all-inclusive mind-set I have come to know within the running community.


 Feb 16, 2019

Description

There are all types of runners -- from Olympians to recreational runners to those dreading getting on the treadmill. Join former International Runner for Great Britain, Tina Muir as she interviews psychologists, athletes, dietitians, authors, coaches, and runners just like you. Beyond fleeting motivation, each interviewee shares real experiences and struggles, along with practical tips to inspire any runner to be their best. Whether running makes you feel alive or totally kicks your butt every time, this podcast will inspire you to aim higher, live healthier, and be kinder to yourself as you become a better you. Let's get started, my friend!

Episode Date
Stephen Lease: You Don't Have to Solve All of the World's Problems at Once - R4R 231
01:02:52
*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:

 
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 TwitterFacebookInstagram, 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 15, 2021
Jon Rankin: Live The Life That Makes You Happiest - R4R 230
01:18:01
"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:

 

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 TwitterFacebookInstagram, 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 08, 2021
Michael Gervais: Empathy Is The Most Disruptive Tool To Create Real Change - R4R 229
01:17:53
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

 
Michael’s Previous episodes on Running for Real
 

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 TwitterFacebookInstagram, 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 01, 2021
Hope Virgo: Vulnerability Is Bravery; Openness Is Strength - R4R 228
01:15:42
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

  1.  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.
  2. Once you start showing vulnerability, it helps pave the way for others to feel more comfortable showing vulnerability. 
  3. Have a conversation with someone who’s struggling and ask them what’s going on and how you can support them. 
  4. 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. 
  5. Hope believes in the power of community to help people through their mental health and eating disorders rather than being institutionalized. 
  6. Be proactive. Have people who help you stay accountable, support networks, and a plan in place.
  7. 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 favourite places to go for Support: 
  1. 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
  2. Student Space: Set up by Student Minds has a place for finding support, a place to reach out for support, and blogs to read
  3. 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 
  1. BEAT: BEAT: Helpline: 0808 801 0677 Student line: 0808 801 0811 Youth line: 0808 801 0711 - BEAT provides online support and phone support 
  2. Anorexia Bulimia Care: another amazing safe place for you to go. And if you are over 18 they also offer a be-friending scheme 
  3. First Steps ED: A fantastic charity that focuses massively on early intervention, giving you a space to come and speak out up.  
  4. NEDA  : (US Based) – this organization has some brilliant blogs as well as a crisis text messenger service and helpline  

Support for Families / Carers  

  1. FEAST is for parents and carers of those struggling. But again a really valuable space to go for support and to read blogs
  2. YoungMinds: Parent helpline 08088025544 
University support 
 
  1. 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 TwitterFacebookInstagram, 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 25, 2020
Alya Alghamdi: If You Truly Want Something, Be Fearless - R4R 227
55:56
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

  1. 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.
  2. 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. 
  3. 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 

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 TwitterFacebookInstagram, 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 18, 2020
Dave Hollis: Don't Be Held Back By Someone Else's Story About You - R4R 226
01:19:03
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:

  1. The things you think will make you happy, will not.
  2. Find happiness, hope, and gratitude in your current situation because it’s all you have.
Three Questions to Ask:
  1. Where did the story come from?
  2. Does the storyteller have credibility?
  3. Do they have credibility on this topic?

Gift Yourself:

Recognize the humanity in your struggle. Once you do, you’ll give yourself two things…
  1. You’ll find other people going through similar experiences as you and will make you feel less alone. 
  2. 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:

 
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 TwitterFacebookInstagram, 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 14, 2020
Jordan Marie Brings Three White Horses Daniel: Running For Cause - R4R 225
01:15:19
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:

 

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 TwitterFacebookInstagram, 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 11, 2020
Damian Hall: Change Is Progress, Not Perfection - R4R 224
01:13:39
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:

 
 

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 TwitterFacebookInstagram, 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.

Dec 04, 2020
Samantha Gash: Don't Let Ego Drive Your Life - R4R 223
01:05:15
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:

 

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 TwitterFacebookInstagram, 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 30, 2020
Daryl Murphy: Protesting For Justice With Running - R4R 222
01:03:50
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:

 
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 TwitterFacebookInstagram, 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 27, 2020
Jacob Puzey: You Don't Have To Have All The Answers - R4R 221
01:23:22

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 TwitterFacebookInstagram, 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 23, 2020
Oren Jay Sofer: Meditation Can Help Reunite And Rehumanize Us In These Divided Times - R4R 220
01:17:13

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 TwitterFacebookInstagram, 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 20, 2020
Des Linden: The Pandemic Doesn't Have To Sideline Your Progress - R4R 219
01:07:15

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 TwitterFacebookInstagram, 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 16, 2020
Rich Roll: We Don't Need To Be In Pain In Order To Change - R4R 218
01:35:16
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 TwitterFacebookInstagram, 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 13, 2020
Worlds Toughest Race: Eco Challenge Fiji: Travis and Mark "Mace" Macy-R4R 217
01:19:17

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:

 

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 TwitterFacebookInstagram, 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 09, 2020
Sabrina Pace-Humphries: Bringing Diversity And Equality To Trail Running - R4R 216
01:13:12

“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 TwitterFacebookInstagram, 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 06, 2020
Worlds Toughest Race: Eco Challenge Fiji-Emma Roca-R4R 215
01:04:23

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 TwitterFacebookInstagram, 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.

Nov 02, 2020
Darin Olien: Our Actions Are Our Life Moving Forward - R4R 214
01:20:46

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 TwitterFacebookInstagram, 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 30, 2020
Worlds Toughest Race: Eco Challenge Fiji: Tashi and Nungshi Malik- Khuhuri Warriors - R4R 213
01:14:45

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 TwitterFacebookInstagram, 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 26, 2020
Dr. Libby Weaver: Why Do We Do What We Do Even Though We Know What We Know - R4R 212
01:20:55

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 TwitterFacebookInstagram, 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 23, 2020
World’s Toughest Race Series: Coree Woltering: Eco Challenge Fiji - R4R 211
01:16:39

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 TwitterFacebookInstagram, 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 19, 2020
Colleen Quigley: A Legacy of Creating Community and Acceptance - R4R 210
01:13:18

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 TwitterFacebookInstagram, 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 16, 2020
World’s Toughest Race Series: James Lawrence (Iron Cowboy)- Eco Challenge Fiji - R4R 209
01:02:37

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 TwitterFacebookInstagram, 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 12, 2020
Latoya Shauntay Snell: Be An Ally With Action - R4R 208
01:17:35

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 TwitterFacebookInstagram, 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 09, 2020
World's Toughest Race: Nathan Fa'avae and Sophie Hart- Eco Challenge Fiji R4R 207
01:12:12

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 TwitterFacebookInstagram, 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 05, 2020
Dr. Margaret Klein Salamon: Our Planet's Fate Is Not Yet Sealed; But, It's Getting Pretty Close - R4R 206
01:08:25

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 TwitterFacebookInstagram, 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.

Oct 02, 2020
Beatie Deutsch: Fear Holds Us Back; Belief Propels Us Forward - R4R 205
01:20:46

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 TwitterFacebookInstagram, 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 25, 2020
Jason Fitzgerald: Strength Training Is The Work We Must Do To Perform Well And Avoid Injuries - R4R 204
01:08:58

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 TwitterFacebookInstagram, 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 18, 2020
Takia McClendon: Empowered Women Empower Women - R4R 203
01:11:33

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 TwitterFacebookInstagram, 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 11, 2020
Alexandria Williams: It's Time For Brands To Truly Understand Their Audience - R4R 202
01:13:47

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 TwitterFacebookInstagram, 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.

Sep 04, 2020
Aaron and Joshua Potts: Growing Diversity In Running - R4R 201
01:17:03

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 TwitterFacebookInstagram, 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 28, 2020
Knox Robinson: Coming Into Ownership By Rights - R4R 200
01:26:36

"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 TwitterFacebookInstagram, 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 21, 2020
Brandon Hudgins: Everybody's Pain Is Real - R4R 199
01:19:24

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 TwitterFacebookInstagram, 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 14, 2020
Tina Update and Becoming an Anti-Racist with Alison Desir - R4R 198
01:08:09

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 TwitterFacebookInstagram, 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.

Aug 07, 2020
Kate Landau: Coming Out Stronger From Disordered Eating - R4R 197
01:11:00

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 TwitterFacebookInstagram, 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 31, 2020
Aliphine Tuliamuk: Anybody Can Be A Role Model - R4R 196
01:14:51

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 hereto 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 TwitterFacebookInstagram, 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 24, 2020
Professor Maja Jovanovic: Sorry, Not Sorry; Stop Minimizing Yourself - R4R 195
01:20:44

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 hereto 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 TwitterFacebookInstagram, 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 17, 2020
Matt Fitzgerald: Running The Dream - R4R 194
01:04:24

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 hereto 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 TwitterFacebookInstagram, 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 10, 2020
Molly Seidel: Achieve Your Goals By Letting Go Of Them - R4R 193
01:20:29

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 TwitterFacebookInstagram, 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.

Jul 03, 2020
Lindsay Crouse: Structural Change Is Needed For Gender Equality In Sports - R4R 192
01:04:01

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 TwitterFacebookInstagram, 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 26, 2020
Katie Arnold: Now Is The Time To Develop Your Inner Powerbase - R4R 191
01:12:34

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 TwitterFacebookInstagram, 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 19, 2020
Neely Spence Gracey: Everyone Has A Story - R4R 190
01:15:45

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 TwitterFacebookInstagram, 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 12, 2020
Sarah Crouch: I've Always Been A Risk Taker - R4R 189
01:18:29

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 TwitterFacebookInstagram, 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.

Jun 05, 2020
Matt Taylor - Tracksmith: Be Successful By Being Yourself - R4R 188
01:04:42

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 TwitterFacebookInstagram, 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 29, 2020
Emily Abbate: Being Open And Honest Is The First Step to Changing - R4R 187
01:03:09

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 TwitterFacebookInstagram, 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 22, 2020
Shanna Burnette: There Is Hope For Clean Sport - R4R 186
01:03:07

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 TwitterFacebookInstagram, 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 15, 2020
Grayson Murphy: You Are You; You Are Not Your Accomplishments - R4R 185
59:18

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 areyour 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 TwitterFacebookInstagram, 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 08, 2020
Tyler McCandless: Focus On The Journey, Not The Destination To Succeed - R4R 184
01:13:56

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 TwitterFacebookInstagram, 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.

May 01, 2020
Brian Beckstead: Altra - From Hacked Up Shoes To Industry Leader - R4R 183
01:11:31

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 TwitterFacebookInstagram, 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 24, 2020
Anna Frost: The Expectation of No Expectation - R4R 182
01:11:52

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 TwitterFacebookInstagram, 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 17, 2020
Alison Desir: Strength Is Knowing Nothing Is Guaranteed - R4R 181
01:05:55

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 TwitterFacebookInstagram, 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 10, 2020
Special Report: Job Loss, Small Business Fears and Financial Stress From COVID19
01:31:38

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 06, 2020
Meb Keflezighi: Take This Time To Start Working On Your Weaknesses -R4R 180
01:19:03

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 TwitterFacebookInstagram, 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.

Apr 03, 2020
Rosalie Fish: Running Can Be A Platform For Social Change-R4R 179
01:05:56

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 TwitterFacebookInstagram, 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 27, 2020
Michael Gervais BONUS Episode: Handling Panic and Anxiety
32:27

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 23, 2020
Amanda Brooks: YOU are a Real Runner -R4R 178
01:04:05

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 codeTINAMUIR10for 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 TwitterFacebookInstagram, 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 20, 2020
COVID 19 with Dr. Emily Stoneman, Infectious Disease Specialist- R4R Special Report
01:13:37

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 15, 2020
Margo Mountjoy: There's Always A Healthy Way To Reach Your Goals -R4R 177
01:13:37

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 TwitterFacebookInstagram, 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 13, 2020
Liza Howard: Be Happy In Your Mess -R4R 176
01:06:55

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 TwitterFacebookInstagram, 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.

Mar 06, 2020
Hillary Allen: Redefine What 'Strength' Is -R4R 175
01:18:06

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 TwitterFacebookInstagram, 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 28, 2020
Cindy Kuzma and Carrie Jackson Cheadle: Injury Recovery Requires More Mental Toughness Than Running -R4R 174
01:06:57

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 TwitterFacebookInstagram, 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 21, 2020
Alex Hutchinson: How Much Is Too Much Innovation? -R4R 173
01:09:35

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 TwitterFacebookInstagram, 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 14, 2020
Alysia Montano: Fighting For A Level Playing Field -R4R 172
01:31:48

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 TwitterFacebookInstagram, 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.

Feb 07, 2020
Clare Gallagher: Saving The Only Planet On Which We Can Run -R4R 171
01:11:42

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
Background on air quality (Clare's blog) 

 

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 TwitterFacebookInstagram, 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 31, 2020
Jay Dicharry: Small Workouts, Big Changes -R4R 170
01:12:31

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 TwitterFacebookInstagram, 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 24, 2020
Molly Huddle: Olympic Trials, The State of Running, Shoes, and Her New Podcast -R4R 169
01:08:53

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 TwitterFacebookInstagram, 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 17, 2020
Michael Gervais: There Are No Shortcuts To Living An Insightful, High Performing Life -R4R 168
01:18:09

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 TwitterFacebookInstagram, 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 10, 2020
Michael Capiraso: NYRR President and CEO -R4R 167
01:02:19

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 TwitterFacebookInstagram, 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 03, 2020
Kara Goucher: Performance Comes From Your Training, Not Your Weight -R4R 166
01:18:40

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 TwitterFacebookInstagram, 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 27, 2019
LIVE at CIM: Max King and James McKirdy -R4R 165
01:06:29

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 TwitterFacebookInstagram, 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 20, 2019
R4R Superstars LIVE at CIM: Janae Baron, Joe Retherford, and Charrissa Lin -R4R 164
01:03:10

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 TwitterFacebookInstagram, 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 19, 2019
Chris McDougall: Running With Sherman -R4R 163
01:15:29

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 TwitterFacebookInstagram, 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 13, 2019
Sanjay Rawal: Running With Transcendence -R4R 162
01:08:20

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.

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 TwitterFacebookInstagram, 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.

Dec 06, 2019
Jared Ward and 2019 Holiday Gift Guide -R4R 161
01:16:07

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 29, 2019
Billy Yang: There Is Comfort In Our Discomfort -R4R 160
01:16:07

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 TwitterFacebookInstagram, 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 22, 2019
Dr. Jennifer Gaudiani: Celebrate Body Diversity -R4R 159
01:06:56

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 TwitterFacebookInstagram, 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 15, 2019
Jeff Warren: Meditation Is The Practice of Being Human -R4R 158
01:13:56

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 TwitterFacebookInstagram, 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 08, 2019
BONUS NYC UCAN Live Show: Emily Abbate, Angie Spencer, and Carrie Tollefson - R4R 157
01:10:25

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 TwitterFacebookInstagram, 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 06, 2019
BONUS NYRR Live: Jonathan Fader, Deena Kastor, and Special Guest, Kubra -R4R 156
51:33

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 scheduleto 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 TwitterFacebookInstagram, 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 04, 2019
Ali Butler Glenesk: Find Your Confidence Spark -R4R 155
51:15

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 TwitterFacebookInstagram, 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.

Nov 01, 2019
Shannon Osika: Taking Down The Mental Barrier Takes Down The Physical Barrier -R4R 154
55:44

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 TwitterFacebookInstagram, 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 25, 2019
Mirna Valerio: If You Want To Learn How Your Body Works, You Gotta Use It -R4R 152
01:13:39

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 hereor 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 TwitterFacebookInstagram, 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 18, 2019
Beyond Running: Menopause with Stacy Sims -R4R 151
50:47

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.
 

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 TwitterFacebookInstagram, 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 14, 2019
Dean Karnazes: Running For Good -R4R 150
01:05:06

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 TwitterFacebookInstagram, 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 11, 2019
Beyond Running: Asthma and Breathing Problems with Dr John Dickinson - R4R 149
50:56

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 TwitterFacebookInstagram, 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 07, 2019
Nellie Acevedo: Share Your Journey -R4R 148
57:53

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 TwitterFacebookInstagram, 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.

 

Oct 04, 2019
Beyond Running: Miscarriage and Loss with Heidi Greenwood -R4R 147
50:35

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 TwitterFacebookInstagram, 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 30, 2019
Thabang Madiba: The Most Important Thing Is To Start -R4R 146
53:06

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 TwitterFacebookInstagram, 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 27, 2019
Beyond Running: Michael Anderson, Alan Kaufman, and Mauricio Blandino Running with Disabilities -R4R 145
01:02:00

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 TwitterFacebookInstagram, 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 23, 2019
Nicole DeBoom: Freedom Takes Different Forms -R4R 144
01:11:19

“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 TwitterFacebookInstagram, 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 20, 2019
Beyond Running: Suicide with Shelli Gordon -R4R 143
48:15

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 TwitterFacebookInstagram, 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 16, 2019
New York Live Show- Meb Keflezighi, Jenny Simpson, and Rachel Pratt- R4R 142
56:44

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 TwitterFacebookInstagram, or