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

Join Tina for a Together Run from home as she processes the upcoming weeks of launching Becoming a Sustainable Runner. The usual meditative elements like body scans, nature check ins, senses check ins, and mental health check ins are followed by a conversation.  Check out Pre-order <a href="https://becomingasustainablerunner.com/" rel="noopener nofollow" target="_blank">Becoming a Sustainable Runner</a> Sign up for the <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">Running For Real newsletter at the top of this page!</a> Listen to <a href="https://runningforreal.com/for-real-isodes-17/" rel="noopener nofollow" target="_blank">last week's For Real-isode with Sarah Crouch</a> <a href="https://tina-muir.ck.page/435c776df9" rel="noopener nofollow" target="_blank">Sign up for 100 days of sustainability </a> Thanks for listening! If you haven’t already, be sure to subscribe on <a href="https://podcasts.apple.com/us/podcast/the-running-for-real-podcast/id1225735334?mt=2" rel="nofollow" target="_blank"> Apple</a>, <a href="https://open.spotify.com/show/3W0HMvNKA3lVGzjxhrNR2L?si=922d07d8adbd4973&amp;nd=1" rel="nofollow" target="_blank"> Spotify</a>, <a href="https://www.iheart.com/podcast/263-the-running-for-rea-29945378/" rel="nofollow" target="_blank">iHeart,</a> <a href="https://www.stitcher.com/show/the-running-for-real-podcast" rel="nofollow" target="_blank">Stitcher</a>, <a href="https://www.youtube.com/@TinaMuir" rel="nofollow" target="_blank">YouTube</a>, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter.  Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Together Run 93 with Tina: 30, 45, 60 Minute Run

Mike Ko

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

If you’re a runner who loves shoes, you’re probably familiar with Mike Ko, known to his over 150,000 followers as Kofuzi. He describes himself as a non-elite runner who reviews shoes, but he does much more than that. The Kofuzi Run Club, which he launched at the start of the pandemic, is a five-days-a-week live stream on <a href="https://www.youtube.com/@KofuziRunClub" rel="noopener nofollow" target="_blank">YouTube</a> and a community that has transcended the virtual world. For complete show notes and links, visit our website at <a href="https://runningforreal.com/mike-ko/" rel="noopener nofollow" target="_blank">runningforreal.com/episode363.</a> Thank you to Precision Fuel &amp; Hydration, Allbirds, and Becoming a Sustainable Runner for sponsoring this episode.  Precision Fuel &amp; Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free <a href="https://visit.pfandh.com/tina-planner" rel="noopener nofollow" target="_blank">Fuel &amp; Hydration planner</a> to understand how much carb, fluid, and sodium you need for your key runs.  If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call <a href="https://visit.pfandh.com/tina-calls" rel="noopener nofollow" target="_blank">here</a>. Once you know what you need to run your best, you can go <a href="https://www.precisionfuelandhydration.com/tina/" rel="noopener nofollow" target="_blank">here</a> to get 15% off their range of multi-strength electrolytes and fuel. Allbirds looks at everything through a sustainability lens; it’s at the core of who they are as a company and the products they create. Their performance running shoe, the <a href="https://www.allbirds.com/products/womens-tree-flyers-cream-hush" rel="noopener nofollow" target="_blank">Tree Flyer</a>, is lightweight, super springy, and wildly comfortable, and they’re Tina’s go-to running shoes.  The <a href="https://www.allbirds.com/products/womens-tree-dashers-medium-grey?price-tiers=msrp%2Ctier-1%2Ctier-2" rel="noopener nofollow" target="_blank">Tree Dasher</a> is not only a running shoe, it’s perfect for daily wear. You might also want to check out the <a href="https://www.allbirds.com/products/womens-plant-pacers" rel="noopener nofollow" target="_blank">Plant Pacers</a>, made from plant leather. Use <a href="https://shop.allbirds.com/tinamuir88" rel="noopener nofollow" target="_blank">this link,</a> and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It’s available through most major booksellers. Go <a href="https://becomingasustainablerunner.com/" rel="noopener nofollow" target="_blank">here</a> to learn more!  Thanks for listening! If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">website</a>. Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Mike Ko (Kofuzi): Island of Misfit Toys - R4R 363

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

Join Tina for a run in the Pacific Northwest, outside of Portland, Oregeon. Check out Pre-order <a href="https://becomingasustainablerunner.com/" rel="noopener nofollow" target="_blank">Becoming a Sustainable Runner</a> Sign up for the <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">Running For Real newsletter on our website!</a> Listen to <a href="https://runningforreal.com/for-real-isodes-17/" rel="noopener nofollow" target="_blank">last week's For Real-isode with Sarah Crouch</a> <a href="https://tina-muir.ck.page/435c776df9" rel="noopener nofollow" target="_blank">Sign up for 100 days of sustainability </a> You can leave a <a href="https://podcasts.apple.com/us/podcast/the-running-for-real-podcast/id1225735334?mt=2" rel="noopener nofollow" target="_blank">review on iTunes. </a> Thanks for listening! If you haven’t already, be sure to subscribe on <a href="https://podcasts.apple.com/us/podcast/the-running-for-real-podcast/id1225735334?mt=2" rel="nofollow" target="_blank"> Apple</a>, <a href="https://open.spotify.com/show/3W0HMvNKA3lVGzjxhrNR2L?si=922d07d8adbd4973&amp;nd=1" rel="nofollow" target="_blank"> Spotify</a>, <a href="https://www.iheart.com/podcast/263-the-running-for-rea-29945378/" rel="nofollow" target="_blank">iHeart,</a> <a href="https://www.stitcher.com/show/the-running-for-real-podcast" rel="nofollow" target="_blank">Stitcher</a>, <a href="https://www.youtube.com/@TinaMuir" rel="nofollow" target="_blank">YouTube</a>, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Together Run 92 in Oregon with Tina: 30, 45, 60 Minute Run

Lindsey Freeman

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

Writer and sociologist Lindsey Freeman describes her book, Running, as a feminist and queer handbook of running, but it’s a book for all runners.  The existing running literature didn’t speak to her, so she wrote the book she wanted but could never find, one that celebrates the freedom and opportunity for self-discovery that running offers, while challenging the notion that everyone is “born to run.” For complete show notes and links, visit our website at <a href="https://runningforreal.com/lindsey-freeman/" rel="nofollow" target="_blank">runningforreal.com/episode362</a>. Thank you to Tracksmith, 2before, and Becoming a Sustainable Runner for sponsoring this episode.  Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running.  Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that’s not the only contribution they make. They supported Running for Real in creating our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">RED-S: Realize. Reflect. Recover</a> program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts.  If you’re a new customer, go <a href="http://tracksmith.com/tina" rel="noopener nofollow" target="_blank">here</a> and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to <a href="https://trackgirlz.org/" rel="noopener nofollow" target="_blank">TrackGirlz</a>. 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.  Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go <a href="https://2before.com/" rel="noopener nofollow" target="_blank">here</a> and use code TINA to get 30% off 20 packs and free shipping!! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It’s available for pre-order through most major booksellers. Go <a href="https://becomingasustainablerunner.com/" rel="noopener nofollow" target="_blank">here</a> to learn more!  Thanks for listening! If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">website</a>. Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Lindsey Freeman: Every Day We Make a Choice - R4R 362

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

Runners often try to negative split a race; that is, complete the second half faster than the first half. Tina and Sarah remember the biggest positive and negative splits of their racing careers. Thanks for listening! If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">website</a>. Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, Dri Seats!  What do you do when you finish a run or workout, you’re hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you’re driving? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won’t scratch, scuff, stain or discolor your seats (and neither will your sweat!). They’re machine washable and sized for all vehicles, from compact cars to trucks.  Go <a href="https://www.dri-seats.com/" rel="noopener nofollow" target="_blank">here</a> and use code R4R20 for 20% off your first order! Music from #Uppbeat (free for Creators!): <a href="https://uppbeat.io/t/all-good-folks/aspire" rel="nofollow" target="_blank">https://uppbeat.io/t/all-good-folks/aspire</a> License code: HX5BMI8PV2XKA2SZ

For Real-Isodes: The Positive and the Negative - Ep. 17

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

Another traveling Together Run. <a href="https://amzn.to/3YeAEkC" rel="noopener nofollow" target="_blank">Pre-order Becoming a Sustainable Runner today! </a>Join Tina for a run in Harrisonburg, where she was working and speaking at Blue Ridge Running Camp in Virginia. Tina takes runners through the usual meditative parts of the run- a body scan, senses check in, mental health check in, and updates, before sharing some thoughts about the book being so close to release. Join Tina for this hot, but casual run! Check out Pre-order <a href="https://becomingasustainablerunner.com/" rel="noopener nofollow" target="_blank">Becoming a Sustainable Runner</a> <a href="https://2before.com/" rel="nofollow" target="_blank">Check out 2Before (use code TINA for 30% off)</a> Sign up for the <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">Running For Real newsletter at the top of this page!</a> Listen to <a href="https://runningforreal.com/for-real-isodes-9/" rel="noopener nofollow" target="_blank">last week's For Real-isode with Sarah Crouch</a> Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a> Find Tina on Instagram <a href="https://instagram.com/tinamuir88" rel="noopener nofollow" target="_blank">@tinamuir88</a> and <a href="https://facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook here</a>. <a href="https://tina-muir.ck.page/435c776df9" rel="noopener nofollow" target="_blank">Sign up for 100 days of sustainability </a> You can leave a <a href="https://podcasts.apple.com/us/podcast/the-running-for-real-podcast/id1225735334?mt=2" rel="noopener nofollow" target="_blank">review on iTunes. </a> Thanks for listening! If you haven’t already, be sure to subscribe on <a href="https://podcasts.apple.com/us/podcast/the-running-for-real-podcast/id1225735334?mt=2" rel="nofollow" target="_blank"> Apple</a>, <a href="https://open.spotify.com/show/3W0HMvNKA3lVGzjxhrNR2L?si=922d07d8adbd4973&amp;nd=1" rel="nofollow" target="_blank"> Spotify</a>, <a href="https://www.iheart.com/podcast/263-the-running-for-rea-29945378/" rel="nofollow" target="_blank">iHeart,</a> <a href="https://www.stitcher.com/show/the-running-for-real-podcast" rel="nofollow" target="_blank">Stitcher</a>, <a href="https://www.youtube.com/@TinaMuir" rel="nofollow" target="_blank">YouTube</a>, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter.  Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Together Run 91 in Harrisonburg with Tina: 30, 45, 60 Minute Run

Andy Blow

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

Fuel and hydration can have a huge impact on athletic performance. But what kind and how much do runners need? When do they need it? Sports scientist Andy Blow, co-founder of <a href="https://www.precisionhydration.com/us/en/" rel="noopener nofollow" target="_blank">Precision Fuel &amp; Hydration,</a> shares his insights on determining the amounts of fuel, fluid, and sodium you need before, during, and after your runs; understanding sweat rates; and managing electrolyte balance.  For complete show notes and links, visit our website at <a href="https://runningforreal.com/andy-blow/" rel="noopener nofollow" target="_blank">runningforreal.com/episode361</a>. Thank you to Allbirds, AG1, and Precision Fuel &amp; Hydration for sponsoring this episode.  Allbirds looks at everything through a sustainability lens; it’s at the core of who they are as a company and the products they create. Their performance running shoe, the <a href="https://www.allbirds.com/products/womens-tree-flyers-cream-hush" rel="noopener nofollow" target="_blank">Tree Flyer</a>, is lightweight, super springy, and wildly comfortable, and they’re Tina’s go-to running shoes.  The <a href="https://www.allbirds.com/products/womens-tree-dashers-medium-grey?price-tiers=msrp%2Ctier-1%2Ctier-2" rel="noopener nofollow" target="_blank">Tree Dasher</a> is not only a running shoe, it’s perfect for daily wear. You might also want to check out the <a href="https://www.allbirds.com/products/womens-plant-pacers" rel="noopener nofollow" target="_blank">Plant Pacers</a>, made from plant leather. Use <a href="https://shop.allbirds.com/tinamuir88" rel="noopener nofollow" target="_blank">this link,</a> and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.  With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go <a href="http://drinkag1.com/TINA" rel="noopener nofollow" target="_blank">here</a> and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Precision Fuel &amp; Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free <a href="https://visit.pfandh.com/tina-planner" rel="nofollow" target="_blank">Fuel &amp; Hydration planner</a> to understand how much carb, fluid, and sodium you need for your key runs.  If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call <a href="https://visit.pfandh.com/tina-calls" rel="noopener nofollow" target="_blank">here</a>. Once you know what you need to run your best, you can go <a href="https://www.precisionfuelandhydration.com/tina/" rel="noopener nofollow" target="_blank">here</a> to get 15% off their range of multi-strength electrolytes and fuel. Thanks for listening! If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our <a href="https://runningforreal.com/" rel="nofollow" target="_blank">website</a>. Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Andy Blow: Your Fueling Questions Answered - R4R 361

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

Today Tina and Sarah consider recent trends and fads that they can’t stand - and remember some embarrassing ones from the past. Thanks for listening! If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">website</a>. Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.  Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go <a href="https://2before.com/" rel="noopener nofollow" target="_blank">here</a> and use code TINA to get 30% off your first order! Music from #Uppbeat (free for Creators!): <a href="https://uppbeat.io/t/all-good-folks/aspire" rel="nofollow" target="_blank">https://uppbeat.io/t/all-good-folks/aspire</a> License code: HX5BMI8PV2XKA2SZ

For Real-Isodes: Trending Now (Unfortunately) - Ep. 16

Jonathan Levitt

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

As the creator and host of the podcast <a href="https://forthelong.run/" rel="noopener nofollow" target="_blank">For the Long Run,</a> Jonathan Levitt unpacks the “why” behind runners’ ambitions. As he says, “I'm not interested in, ‘Oh, talk to me about your splits and tell me about your training.’ I want to know who you are, what you care about, and how you can help other people.” He hopes that by sharing his own running journey, from his pursuit of breaking three hours in the marathon to trail running and chasing a five-minute mile, he’ll encourage others to step out of their comfort zones and pursue their goals. For complete show notes and links, visit our website at <a href="https://runningforreal.com/jonathan-levitt/" rel="noopener nofollow" target="_blank">runningforreal.com/episode360</a>. Thank you to 2before, Becoming a Sustainable Runner, and Tracksmith for sponsoring this episode.  2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.  Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go <a href="https://2before.com/" rel="noopener nofollow" target="_blank">here</a> and use code TINA to get 30% off 20 packs and free shipping!! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport.   It’s available for pre-order through most major booksellers. Go <a href="https://becomingasustainablerunner.com/" rel="noopener nofollow" target="_blank">here</a> to learn more!  Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running.  Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that’s not the only contribution they make. They supported Running for Real in creating our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">RED-S: Realize. Reflect. Recover</a> program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts.  If you’re a new customer, go <a href="http://tracksmith.com/tina" rel="noopener nofollow" target="_blank">here</a> and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to <a href="https://trackgirlz.org/" rel="noopener nofollow" target="_blank">TrackGirlz</a>. Thanks for listening! If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">website</a>. Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jonathan Levitt: Take a Big Swing - R4R 360

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

Tina and Sarah share the movies that they’ve seen the most times in their lives. They’re not necessarily their favorites, but they know them VERY well! Thanks for listening! If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our <a href="https://runningforreal.com/" rel="noopener nofollow" target="_blank">website</a>. Follow Tina on <a href="https://www.instagram.com/tinamuir88/" rel="noopener nofollow" target="_blank">Instagram</a>, <a href="https://www.facebook.com/realtinamuir" rel="noopener nofollow" target="_blank">Facebook</a>, and <a href="https://twitter.com/tinamuir" rel="noopener nofollow" target="_blank">Twitter.</a> You’ll find <a href="https://www.instagram.com/runningforreal/" rel="noopener nofollow" target="_blank">Running for Real</a> on Instagram too! Want to be a member of the Running for Real community? Join <a href="https://www.facebook.com/groups/runningforrealfocus" rel="noopener nofollow" target="_blank">#Running4Real Superstars</a> on Facebook!  Subscribe to our <a href="https://www.youtube.com/@TinaMuir" rel="noopener nofollow" target="_blank">YouTube channel</a> for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, 2before! 2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.  Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in. Go <a href="https://2before.com/" rel="noopener nofollow" target="_blank">here</a> and use code TINA to get 30% off 20 packs and free shipping! Music from #Uppbeat (free for Creators!): <a href="https://uppbeat.io/t/all-good-folks/aspire" rel="nofollow" target="_blank">https://uppbeat.io/t/all-good-folks/aspire</a> License code: HX5BMI8PV2XKA2SZ

For Real-Isodes: You've Seen It HOW Many Times??? - Ep. 15

A collective of conversations that inspire, motivate, and encourage runners who know deep down that the world we want to create already exists. We all play a role in bringing it to life. Join former professional runner and life-long athlete, Tina Muir in this unique running podcast. We do not talk to professional runners about their wins or the Olympics. We do not talk about what shoes to wear or what training is best. Instead, we relate every experience back to you, and love to think hard about the questions you would always love to ask. While we bring on well known guests like Malcolm Gladwell, Reshma Saujani, Ryan Holiday, Des Linden, Michael Gervais, and David Epstein, these are not the same old conversations. This feels more like overhearing two friends talking about the deep conversations that weigh on our hearts daily. Join us in discovering the power of running, why our sport has always been part of humanity, and how we can use it as a tool for realizing our truest self, uplifting our communities, celebrating cultures, and taking care of our Mother Earth.

I really enjoyed the episode with Tracksmith’s Matt Taylor. Tina does a phenomenal job asking unique questions that provide great insights for brands and their leadership. Thanks Tina!

Always a unique perspective

I enjoy Tina’s shows as she brings a fresh perspective to all things running.

Always refreshing

A collective of conversations that inspire, motivate, and encourage runners who know deep down that the world we want to create already exists. We all play a role in bringing it to life. Join former professional runner and life-long athlete, Tina Muir in this unique running podcast. We do not talk to professional runners about their wins or the Olympics. We do not talk about what shoes to wear or what training is best. Instead, we relate every experience back to you, and love to think hard about the questions you would always love to ask. While we bring on well known guests like Malcolm Gladwell, Reshma Saujani, Ryan Holiday, Des Linden, Michael Gervais, and David Epstein, these are not the same old conversations. This feels more like overhearing two friends talking about the deep conversations that weigh on our hearts daily. Join us in discovering the power of running, why our sport has always been part of humanity, and how we can use it as a tool for realizing our truest self, uplifting our communities, celebrating cultures, and taking care of our Mother Earth.

The Running for Real Podcast

Dr. Emily Kraus specializes in sport related injuries in athletes. Emily herself has run 6 marathons (with a PR of 2:53), and ran the 2016 Boston Marathon, finishing as the 56th female overall. Pelvic, hip, and sacral injuries in runners can stop you from doing what you love for weeks or even months, and they are becoming more common. What can we do to stop them from happening and how can we make sure what we eat is helping us to stay healthy not making us injury prone? Emily is also an advocate for ensuring young athletes do not succumb to high school burnout by having sport pushed to the extremes, either by themselves, their coaches or their parents. Emily has a strong passion for the promotion of a lifetime of health and wellness and a focus on injury prevention. Today’s Guest Dr. Emily Kraus is a Sports Medicine and Orthopedics Specialist at The Stanford Children’s Health Center.  Her focus is on rehabilitation of sport related injuries especially in young athletes.  Her passion is in running medicine, running and cycling biomechanics, injury prevention including the prevention of bone stress injuries in runners, and the promotion of health and wellness at any age of life. What you will learn about:  How she balances her practice and running (her PR is a 2:53 marathon at the Mountains To Beach Marathon in May) by running with friends in the morning or during mid-day breaks at the clinic. How important it is to find a supportive coach that can help you reach your goals without overtraining and balance your training around your lifestyle and responsibilities. How even as a physician in the field you are not immune to making the mistakes of not taking the time to honor the need for the body to heal and recover  How hip and pelvic recovery post childbirth is influenced by all the changes the body undertakes to make having the baby possible in terms of ligament changes and recovery. We also cover how the bones need to recover as well because of the strain having a baby and breast feeding impact bone density. There is also not a bunch of research on returning athletes to competitive fitness levels postpartum. We discuss the importance of adequate nutrition in support of both training and rebuilding in order to ensure adequate bone health and bone density. Under-fueling in general puts runners, both male and female, at a far greater risk of bone injuries, both insufficiency fractures and fatigue fractures. Under-fueling can come in terms of the amount the athlete is eating, the timing of the nutrition intake and the quality or mix of the foods eaten. How Calcium, Vitamin D and Iron intake, even without anemia, can also impact bone health and how important it is that your physician checks your levels if you are feeling low energy or are suffering frequent bone issues.• When you are recovering from any injury, it is not uncommon to experience pain in other areas as the body adapts to returning to activity. It may also mean you need to engage in other strengthening activities like strength and cross training. With pelvic stress issues/fractures it often worsens with running, and may start to develop with walking, or increases when stopping. It may also feel like a deeper groin pain or back pain. If it increases with all weight bearing it is time to have it looked into. Some pain may also arise from glute or other strength imbalances and a good form coach can help. We also discuss high school burnout and the need for young athletes to play multiple sports and build in off seasons and alternatives to avoid overuse injuries and avoid burning out. It is important that young athletes not exceed their age in terms of hours per week of participation in their sport of choice. The goal is to make them a lifetime athlete, not a flash in the pan.    Inspirational Quotes: Growing bones and muscles need to be able to develop in a balanced fashion, which means alternating sports played and time off from training. Resources: Last week's episode with Matt Llano Tina4Real Podcast  Running for Real Superstars Community Nancy Clark Podcast episode  The Right Diet Can Help Prevent Running Injuries Emily's work website Emily on Twitter Emily on Strava  Email Emily: kraus.emily@gmail.com Buy a Running for Real T-shirt, Tank, or Hat Thank you to Bodyhealth and Aaptiv for sponsoring this episode of Running for Real. 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 to Aaptiv for supporting the podcast. New members get 30% off annual membership at http://www.aaptiv.com/running4real

Dr. Emily Kraus specializes in sport related injuries in athletes. Emily herself has run 6 marathons (with a PR of 2:53), and ran the 2016 Boston Marathon, finishing as the 56th female overall. Pelvic, hip, and sacral injuries in runners can stop you from doing what you love for weeks or even months, and they are becoming more common. What can we do to stop them from happening and how can we make sure what we eat is helping us to stay healthy not making us injury prone? Emily is also an advocate for ensuring young athletes do not succumb to high school burnout by having sport pushed to the extremes, either by themselves, their coaches or their parents. Emily has a strong passion for the promotion of a lifetime of health and wellness and a focus on injury prevention. Today’s Guest Dr. Emily Kraus is a Sports Medicine and Orthopedics Specialist at The Stanford Children’s Health Center.  Her focus is on rehabilitation of sport related injuries especially in young athletes.  Her passion is in running medicine, running and cycling biomechanics, injury prevention including the prevention of bone stress injuries in runners, and the promotion of health and wellness at any age of life. What you will learn about: <ul> <li>How she balances her practice and running (her PR is a 2:53 marathon at the Mountains To Beach Marathon in May) by running with friends in the morning or during mid-day breaks at the clinic.</li> <li>How important it is to find a supportive coach that can help you reach your goals without overtraining and balance your training around your lifestyle and responsibilities.</li> <li>How even as a physician in the field you are not immune to making the mistakes of not taking the time to honor the need for the body to heal and recover</li> <li> How hip and pelvic recovery post childbirth is influenced by all the changes the body undertakes to make having the baby possible in terms of ligament changes and recovery. We also cover how the bones need to recover as well because of the strain having a baby and breast feeding impact bone density. There is also not a bunch of research on returning athletes to competitive fitness levels postpartum.</li> <li>We discuss the importance of adequate nutrition in support of both training and rebuilding in order to ensure adequate bone health and bone density. Under-fueling in general puts runners, both male and female, at a far greater risk of bone injuries, both insufficiency fractures and fatigue fractures. Under-fueling can come in terms of the amount the athlete is eating, the timing of the nutrition intake and the quality or mix of the foods eaten.</li> <li>How Calcium, Vitamin D and Iron intake, even without anemia, can also impact bone health and how important it is that your physician checks your levels if you are feeling low energy or are suffering frequent bone issues.• When you are recovering from any injury, it is not uncommon to experience pain in other areas as the body adapts to returning to activity. It may also mean you need to engage in other strengthening activities like strength and cross training.</li> <li>With pelvic stress issues/fractures it often worsens with running, and may start to develop with walking, or increases when stopping. It may also feel like a deeper groin pain or back pain. If it increases with all weight bearing it is time to have it looked into. Some pain may also arise from glute or other strength imbalances and a good form coach can help.</li> <li>We also discuss high school burnout and the need for young athletes to play multiple sports and build in off seasons and alternatives to avoid overuse injuries and avoid burning out. It is important that young athletes not exceed their age in terms of hours per week of participation in their sport of choice. The goal is to make them a lifetime athlete, not a flash in the pan.</li> </ul>   Inspirational Quotes: Growing bones and muscles need to be able to develop in a balanced fashion, which means alternating sports played and time off from training. Resources: <a href="http://tinamuir.com/episode69" rel="noopener nofollow" target="_blank">Last week's episode with Matt Llano</a> <a href="https://anchor.fm/tina4real" rel="noopener nofollow" target="_blank">Tina4Real Podcast </a> <a href="https://tinamuir.com/superstars/" rel="noopener nofollow" target="_blank">Running for Real Superstars Community</a> <a href="http://tinamuir.com/nancy-clark" rel="noopener nofollow" target="_blank">Nancy Clark Podcast episode </a> <a href="https://www.outsideonline.com/2292216/to-avoid-running-injuries-diet-matters" rel="noopener nofollow" target="_blank">The Right Diet Can Help Prevent Running Injuries</a> <a href="http://www.stanfordchildrens.org/en/doctor/default?id=emily-a-kraus" rel="noopener nofollow" target="_blank">Emily's work website</a> <a href="https://twitter.com/emilykrausmd" rel="noopener nofollow" target="_blank">Emily on Twitter</a> <a href="https://www.strava.com/athletes/5814172" rel="noopener nofollow" target="_blank">Emily on Strava </a> Email Emily: kraus.emily@gmail.com <a href="https://tinamuir.com/shop" rel="noopener nofollow" target="_blank">Buy a Running for Real T-shirt, Tank, or Hat</a> Thank you to Bodyhealth and Aaptiv for sponsoring this episode of Running for Real. 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 <a href="http://bodyhealth.com/" rel="noopener nofollow" target="_blank">Bodyhealth.com</a> using coupon code TINA10 Thanks to Aaptiv for supporting the podcast. New members get 30% off annual membership at <a href="http://www.aaptiv.com/running4real" rel="noopener nofollow" target="_blank">http://www.aaptiv.com/running4real</a>

Dr. Emily Kraus: Are Your Nutritional Habits Why You Are Injured? -R4R 070

Deena Kastor

Jonathan Fader

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 Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jonathan and Deena, I look forward to hearing your thoughts on the show.

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 <a href="https://freetorun.org/" rel="noopener noreferrer nofollow" target="_blank">Free To Run</a>, 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 <a href="https://tinamuir.com/schedule/" rel="noopener noreferrer nofollow" target="_blank">check my schedule</a>to see what episodes are coming up. <a href="https://tinamuir.com/deena-kastor/" rel="noopener nofollow" target="_blank">Deena's previous episode</a> <a href="https://tinamuir.com/jonathan-fader/" rel="noopener nofollow" target="_blank">Faders previous episode</a>   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 <a href="https://nyrr.org/" rel="noopener nofollow" target="_blank">NYRR.org.</a>   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, <a href="https://tinamuir.com/mentaltraining" rel="noopener noreferrer nofollow" target="_blank">sign up here</a>. Or <a href="https://mentaltraining.mykajabi.com/" rel="noopener noreferrer nofollow" target="_blank">learn more about the course here.</a> Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. 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, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Jonathan and Deena, I look forward to hearing your thoughts on the show.

BONUS NYRR Live:  Jonathan Fader, Deena Kastor, and Special Guest, Kubra -R4R 156

Max King

James McKirdy

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

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 <a href="http://athleticgreens.com/tina" rel="noopener noreferrer nofollow" target="_blank">here</a> 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 <a href="https://recoupfitness.com/" rel="noopener noreferrer nofollow" target="_blank">here</a> 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 <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. 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, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Max and James, I look forward to hearing your thoughts on the show.

LIVE at CIM: Max King and James McKirdy -R4R 165

Jeff Galloway

Every runner knows that walking during a run sort of feels like cheating. Runners only walk after they cross the finish line. Walking is often seen as a sign of weakness reserved for beginners, the injured and the defeated. After all, we call ourselves runners, not walkers. Right? What should I do when I don't feel like running?...walk! Consider this: Jeff Galloway, former Olympic runner and professional running coach, ran his fastest ever marathon at the age of 35 coming in at a cool 2:16. He is now 74 years young with hundreds of marathons behind him and plenty more ahead. He hasn’t dealt with a running injury in over 40 years and has coached over 1 million runners to feel as great about running as he does. His secret to his success? Walking. After returning from the navy, Jeff was out of (running) shape and was attending graduate school at Florida State University. He started training with a goal to qualify for the Olympic trials and was quickly introduced to the heat and humidity of the Southeast. Without taking walk breaks Jeff would literally start to hallucinate during his runs. He found that taking a one-minute walk break after each mile he ran dramatically increased his ability to train for the Olympics. He did qualify for the Olympics in 1972 and went on to run the 10,000-meter race in Munich representing the U.S. Several years later, he was asked to create a training program for beginning runners. He implemented the “Run Walk Run” theory that he used to train for the Olympics. However, he underestimated the effect he would have not only on beginning runners, but many advanced runners around the world. Why walking is for everyone Walking isn’t just for beginners or people getting back into running shape. Since Jeff began his “Run Walk Run” campaign, his team has done studies on how taking short walk breaks can improve runners of nearly all levels. They have found that someone who hasn’t previously used the “Run Walk Run” method improves their marathon time by an average of thirteen minutes when they incorporate walk breaks. Oh, and that PR Jeff set at the age of 35? Yep. He even took several walk breaks during his best marathon. But how? Why? For Jeff, it’s all about the mental game. When he takes walk breaks (which can last anywhere from 30 to 60 seconds) he is able to focus his mind on how he’s running. He does a quick check to make sure he isn’t slumped forward, his strides are landing correctly, and his overall form is flawless. These short breaks have helped thousands of runners keep their energy up throughout long distance runs. Jeff also attributes his injury-free running career to this technique. Each break allows him time to refocus on race strategy, correct bad form, and give his legs a short break. Better form and less fatigue is the key to injury prevention. Short breaks from running make that possible. So, what are you waiting for? Start walking! Having a positive running attitude Jeff approaches running with an immense amount of positivity, which he mostly attributes to his parents. Just listening to Jeff’s voice gives you the impression that he could spend hours giving advice to any inquisitive runner. In fact, he spends 5 to 6 hours a day answering emails from his running students. In this podcast, Jeff relates two heart-warming stories that show his genuine spirit. After qualifying for the Olympic 10k, Jeff made it his personal goal to help his good friend Jack Bacheler qualify for the marathon event after Jack did not qualify for the 10k. Jeff paced Jack for that trial event and slowed down during the last few seconds to allow Jack to take the final spot on the team. Jeff Galloway also talks about his favorite student he ever had. That student went from only being able to run the distance between two telephone poles, to qualifying for Boston at the age of 75. (Listen to the podcast to find out who that student was. No spoilers!) Approaching a race as you age is something Jeff has mastered. At some point everyone has to face the fact that their body can’t do what it once could. Joining a strong community of runners and having the attitude of “we’re all in this together” can help ease the transition. Jeff recommends changing your goals as you age. “I can focus on something else,” he says, “I can be injury free. I can enjoy every run. I can run with family and friends.” Running (and walking) is for everyone. Coming to terms with how YOU run is important to experiencing lifelong running fulfillment. Being real with your own training and avoiding the comparison trap is crucial to being a healthy and successful runner. This is Running for Real. Resources: Last week's episode with Lori Richmond  Tina4Real Podcast  Running for Real Superstars Community Support Tina through her Patreon Page Buy a Running for Real T-shirt, Tank, or Hat Jeff's Books: The Walk Run Method Marathon: You Can Do It! Half Marathon: You Can Do it! Running Until You Are 100 Mental Training for Runners The Story of the Human Body By Daniel Lieberman Jeff’s website Jeff on Twitter Jeff on Instagram Run Disney   Thank you to Bombas and Bodyhealth for sponsoring this episode of Running for Real. I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!   Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10 Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Subscribe on iTunes or your favorite podcast player. 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.

Every runner knows that walking during a run sort of feels like cheating. Runners only walk after they cross the finish line. Walking is often seen as a sign of weakness reserved for beginners, the injured and the defeated. After all, we call ourselves runners, not walkers. Right? What should I do when I don't feel like running?...walk! Consider this: Jeff Galloway, former Olympic runner and professional running coach, ran his fastest ever marathon at the age of 35 coming in at a cool 2:16. He is now 74 years young with hundreds of marathons behind him and plenty more ahead. He hasn’t dealt with a running injury in over 40 years and has coached over 1 million runners to feel as great about running as he does. His secret to his success? Walking. After returning from the navy, Jeff was out of (running) shape and was attending graduate school at Florida State University. He started training with a goal to qualify for the Olympic trials and was quickly introduced to the heat and humidity of the Southeast. Without taking walk breaks Jeff would literally start to hallucinate during his runs. He found that taking a one-minute walk break after each mile he ran dramatically increased his ability to train for the Olympics. He did qualify for the Olympics in 1972 and went on to run the 10,000-meter race in Munich representing the U.S. Several years later, he was asked to create a training program for beginning runners. He implemented the “Run Walk Run” theory that he used to train for the Olympics. However, he underestimated the effect he would have not only on beginning runners, but many advanced runners around the world. Why walking is for everyone Walking isn’t just for beginners or people getting back into running shape. Since Jeff began his “Run Walk Run” campaign, his team has done studies on how taking short walk breaks can improve runners of nearly all levels. They have found that someone who hasn’t previously used the “Run Walk Run” method improves their marathon time by an average of thirteen minutes when they incorporate walk breaks. Oh, and that PR Jeff set at the age of 35? Yep. He even took several walk breaks during his best marathon. But how? Why? For Jeff, it’s all about the mental game. When he takes walk breaks (which can last anywhere from 30 to 60 seconds) he is able to focus his mind on how he’s running. He does a quick check to make sure he isn’t slumped forward, his strides are landing correctly, and his overall form is flawless. These short breaks have helped thousands of runners keep their energy up throughout long distance runs. Jeff also attributes his injury-free running career to this technique. Each break allows him time to refocus on race strategy, correct bad form, and give his legs a short break. Better form and less fatigue is the key to injury prevention. Short breaks from running make that possible. So, what are you waiting for? Start walking! Having a positive running attitude Jeff approaches running with an immense amount of positivity, which he mostly attributes to his parents. Just listening to Jeff’s voice gives you the impression that he could spend hours giving advice to any inquisitive runner. In fact, he spends 5 to 6 hours a day answering emails from his running students. In this podcast, Jeff relates two heart-warming stories that show his genuine spirit. After qualifying for the Olympic 10k, Jeff made it his personal goal to help his good friend Jack Bacheler qualify for the marathon event after Jack did not qualify for the 10k. Jeff paced Jack for that trial event and slowed down during the last few seconds to allow Jack to take the final spot on the team. Jeff Galloway also talks about his favorite student he ever had. That student went from only being able to run the distance between two telephone poles, to qualifying for Boston at the age of 75. (Listen to the podcast to find out who that student was. No spoilers!) Approaching a race as you age is something Jeff has mastered. At some point everyone has to face the fact that their body can’t do what it once could. Joining a strong community of runners and having the attitude of “we’re all in this together” can help ease the transition. Jeff recommends changing your goals as you age. “I can focus on something else,” he says, “I can be injury free. I can enjoy every run. I can run with family and friends.” Running (and walking) is for everyone. Coming to terms with how YOU run is important to experiencing lifelong running fulfillment. Being real with your own training and avoiding the comparison trap is crucial to being a healthy and successful runner. This is Running for Real. Resources: <a href="http://tinamuir.com/episode83" rel="noopener nofollow" target="_blank">Last week's episode with Lori Richmond </a> <a href="https://anchor.fm/tina4real" rel="noopener nofollow" target="_blank">Tina4Real Podcast </a> <a href="https://tinamuir.com/superstars/" rel="noopener nofollow" target="_blank">Running for Real Superstars Community</a> <a href="https://patreon.com/running4real" rel="noopener nofollow" target="_blank">Support Tina through her Patreon Page</a> <a href="https://tinamuir.com/shop" rel="noopener nofollow" target="_blank">Buy a Running for Real T-shirt, Tank, or Hat</a> Jeff's Books: <a href="https://www.amazon.com/Run-Walk-Method%C2%B7/dp/1782550828/ref=as_li_ss_tl?ie=UTF8&amp;qid=1541007656&amp;sr=8-1&amp;keywords=Jeff+galloway&amp;linkCode=sl1&amp;tag=tina0d-20&amp;linkId=7b91a769a320ba8619bd35aa883e702e&amp;language=en_US" rel="noopener nofollow" target="_blank">The Walk Run Method</a> <a href="https://www.amazon.com/Marathon-You-Can-Jeff-Galloway/dp/093607048X/ref=as_li_ss_tl?ie=UTF8&amp;qid=1541007656&amp;sr=8-3&amp;keywords=Jeff+galloway&amp;linkCode=sl1&amp;tag=tina0d-20&amp;linkId=ac36329c949ed0752a9ad135e88ccb8c&amp;language=en_US" rel="noopener nofollow" target="_blank">Marathon: You Can Do It!</a> <a href="https://www.amazon.com/Half-Marathon-You-Can-Jeff-Galloway/dp/1841263338/ref=as_li_ss_tl?ie=UTF8&amp;qid=1541007656&amp;sr=8-4&amp;keywords=Jeff+galloway&amp;linkCode=sl1&amp;tag=tina0d-20&amp;linkId=61dab8512843f92cbf55ea4c8686712f&amp;language=en_US" rel="noopener nofollow" target="_blank">Half Marathon: You Can Do it!</a> <a href="https://www.amazon.com/Running-Until-Youre-100-3rd/dp/1841263095/ref=as_li_ss_tl?ie=UTF8&amp;qid=1541007656&amp;sr=8-10&amp;keywords=Jeff+galloway&amp;linkCode=sl1&amp;tag=tina0d-20&amp;linkId=c733fbf4f6da870228eb20b14ea1778f&amp;language=en_US" rel="noopener nofollow" target="_blank">Running Until You Are 100</a> <a href="https://www.amazon.com/Mental-Training-Runners-Jeff-Galloway/dp/1782550836/ref=as_li_ss_tl?ie=UTF8&amp;qid=1541007656&amp;sr=8-11&amp;keywords=Jeff+galloway&amp;linkCode=sl1&amp;tag=tina0d-20&amp;linkId=68c115cca538f3cae613e25eec662c14&amp;language=en_US" rel="noopener nofollow" target="_blank">Mental Training for Runners</a> <a href="https://www.amazon.com/Story-Human-Body-Evolution-Disease/dp/030774180X/ref=as_li_ss_tl?ie=UTF8&amp;qid=1541007861&amp;sr=8-1&amp;keywords=the+story+of+the+human+body&amp;linkCode=sl1&amp;tag=tina0d-20&amp;linkId=5c3d551951d2ff2845b6041e358208b7&amp;language=en_US" rel="noopener nofollow" target="_blank">The Story of the Human Body By Daniel Lieberman</a> <a href="http://www.jeffgalloway.com/" rel="noopener nofollow" target="_blank">Jeff’s website</a> <a href="https://twitter.com/JeffGalloway" rel="noopener nofollow" target="_blank">Jeff on Twitter</a> <a href="https://www.instagram.com/jeffgallowayolympian/" rel="noopener nofollow" target="_blank">Jeff on Instagram</a> <a href="https://www.rundisney.com/" rel="noopener nofollow" target="_blank">Run Disney</a> Thank you to Bombas and Bodyhealth for sponsoring this episode of Running for Real. I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code <a href="https://bombas.com/running4real" rel="noopener nofollow" target="_blank">running4real at Bombas.com/running4real</a> and you can get 20% off your first order! 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 <a href="http://bodyhealth.com/" rel="noopener nofollow" target="_blank">Bodyhealth.com</a> 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 <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">Subscribe on iTunes</a> or your favorite podcast player. Not sure how to leave a review or subscribe, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Jeff, I look forward to hearing your thoughts on the show.

Jeff Galloway: Why Every Runner Will Benefit From Walking During Training- R4R 084

Kara Goucher

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

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: <a href="https://twitter.com/karagoucher" rel="noopener nofollow" target="_blank">Kara on Twitter</a> <a href="https://www.instagram.com/karagoucher/" rel="noopener nofollow" target="_blank">Kara on Instagram</a> <a href="http://www.karagoucher.com/" rel="noopener nofollow" target="_blank">Kara’s Website</a> <a href="https://cleansport.org/" rel="noopener nofollow" target="_blank">Clean Sport</a> 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! <a href="https://tinamuir.com/aminos" rel="nofollow" target="_blank">TINAMUIR25</a> 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 <a href="https://recoupfitness.com/" rel="noopener nofollow" target="_blank">here</a> 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 <a href="http://bodyhealth.com/" rel="noopener nofollow" target="_blank">Bodyhealth.com</a> 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 <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. 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, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Kara, I look forward to hearing your thoughts on the show.

Kara Goucher: Performance Comes From Your Training, Not Your Weight -R4R 166

Evie Serventi

Running Psychology If running is really 90% mental, why are we sometimes slow to focus on our mental health? Does it sound more difficult than the actual running? Do we not know where to begin? Often the answer is simply that we don’t consider it. It’s not something we focus on until there seems to be a problem. Mental conditioning is more than just race visualization. It is learning about what fuels and motivates us, understanding what our body is trying to tell us, and governing how we relate and act to our own thoughts. Each of these deserve their own training schedule and mentor. As we exercise our psychological muscles, each run will mean more. In this Running for Real podcast, we asked your questions to sports and exercise psychologist Evie Serventi. As a consultant, it is Evie’s goal to truly get to know each client on an individual level. She understands that we all have different motivations, weaknesses, and tendencies. It’s impossible to listen to Evie without feeling her authentic and caring personality. Tune in or read along to learn more. It’s Okay to Have Fun First and foremost, running is a choice. And for each of us, it can be a positive choice. For the myriad of reasons we choose to run, in the end, we run because we want to. We are not forced to run, so we do not need to be miserable while doing it. We’ve learned that smiling during a run can bring about positive effects, that running without a watch, choosing to do a nature run, or running with friends can remind us why we started to run. It is important to give ourselves space to have fun. Running doesn’t always have to be painful or even hard. Remember that your running career, or lack of it, does not define who you are. “You’re not Tina the runner, you’re Tina the person.” says Evie. Evie also says that we should ask ourselves “Can you have fun and race hard at the same time?” Think through questions like these to find YOUR balance between enjoyment and work. It’s Okay NOT to Have Fun Okay, so you are the master of your own destiny and you are the one choosing to run, but does that mean you need to have a big fat smile on your face the whole time? Of course not! More than trying to always have fun, we should always try to be accepting. Being at peace with how we feel and what we are going through is often more satisfying than trying to force a happy emotion. Another thing, discomfort is always going to be a part of running. It is easy to assume that world-class runners don’t deal with discomfort, but at every level there is a measure of pushing oneself. Although this thought may discourage you, it will help you come to the realization that running fast will always take work. Leave behind the “I’ll be happy when...” thought process, and focus on your current journey. Three Ways to Conquer Nerves When race day (or maybe even a challenging workout day) comes along, submitting to nerves can feel like you are undoing all the training you’ve done. Try these three tactics mentioned by Evie to avoid any negatives effects of nervousness.  Challenge State vs Threatened State. When we are nervous, we are either in a challenged state or a threatened state. A threatened state focuses on fears like letting people down, or potential pain while racing. Try to get in a challenge state by focusing on your resources rather than the task ahead. Nurture Confidence by Acknowledging Evidence. A good way to replace nervousness with confidence is to remind yourself of the work you have put in. Think about the training you’ve done, the good nutrition plan you’ve followed, or simply the fact that you are uninjured going into this race. Focus on What You Can Control. Where you are standing, what you are wearing, what pace you are going to start at. These are all simple things we can control that put us in charge of our thoughts. Set small goals like checking your posture during mile two or drinking enough water at the first stop to get your mind started on a positive path.    You have control of your mind, and what you think determines much of your running performance. Take the time to think through what things may be stopping you from being the best, most content runner you can be. Find a sports or exercise psychologist to help you work through any nagging issues. Stay confident, stay content. You have an amazing mind, make sure to take care of it.   Resources: Evie's Website James Wiliam’s Instagram   Thank you to Aftershokz and Generation UCAN for being a wonderful sponsor of The Running For Real Podcast.   The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off!    Don’t let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner’s Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain. Use code tinamuir at NuNeeShop.com thats nuneeshop.com for a 20% discount

Running Psychology If running is really 90% mental, why are we sometimes slow to focus on our mental health? Does it sound more difficult than the actual running? Do we not know where to begin? Often the answer is simply that we don’t consider it. It’s not something we focus on until there seems to be a problem. Mental conditioning is more than just race visualization. It is learning about what fuels and motivates us, understanding what our body is trying to tell us, and governing how we relate and act to our own thoughts. Each of these deserve their own training schedule and mentor. As we exercise our psychological muscles, each run will mean more. In this Running for Real podcast, we asked your questions to sports and exercise psychologist Evie Serventi. As a consultant, it is Evie’s goal to truly get to know each client on an individual level. She understands that we all have different motivations, weaknesses, and tendencies. It’s impossible to listen to Evie without feeling her authentic and caring personality. Tune in or read along to learn more. It’s Okay to Have Fun First and foremost, running is a choice. And for each of us, it can be a positive choice. For the myriad of reasons we choose to run, in the end, we run because we want to. We are not forced to run, so we do not need to be miserable while doing it. We’ve learned that smiling during a run can bring about positive effects, that running without a watch, choosing to do a nature run, or running with friends can remind us why we started to run. It is important to give ourselves space to have fun. Running doesn’t always have to be painful or even hard. Remember that your running career, or lack of it, does not define who you are. “You’re not Tina the runner, you’re Tina the person.” says Evie. Evie also says that we should ask ourselves “Can you have fun and race hard at the same time?” Think through questions like these to find YOUR balance between enjoyment and work. It’s Okay NOT to Have Fun Okay, so you are the master of your own destiny and you are the one choosing to run, but does that mean you need to have a big fat smile on your face the whole time? Of course not! More than trying to always have fun, we should always try to be accepting. Being at peace with how we feel and what we are going through is often more satisfying than trying to force a happy emotion. Another thing, discomfort is always going to be a part of running. It is easy to assume that world-class runners don’t deal with discomfort, but at every level there is a measure of pushing oneself. Although this thought may discourage you, it will help you come to the realization that running fast will always take work. Leave behind the “I’ll be happy when...” thought process, and focus on your current journey. Three Ways to Conquer Nerves When race day (or maybe even a challenging workout day) comes along, submitting to nerves can feel like you are undoing all the training you’ve done. Try these three tactics mentioned by Evie to avoid any negatives effects of nervousness. <ol> <li>Challenge State vs Threatened State. When we are nervous, we are either in a challenged state or a threatened state. A threatened state focuses on fears like letting people down, or potential pain while racing. Try to get in a challenge state by focusing on your resources rather than the task ahead.</li> <li>Nurture Confidence by Acknowledging Evidence. A good way to replace nervousness with confidence is to remind yourself of the work you have put in. Think about the training you’ve done, the good nutrition plan you’ve followed, or simply the fact that you are uninjured going into this race.</li> <li>Focus on What You Can Control. Where you are standing, what you are wearing, what pace you are going to start at. These are all simple things we can control that put us in charge of our thoughts. Set small goals like checking your posture during mile two or drinking enough water at the first stop to get your mind started on a positive path.</li> </ol> You have control of your mind, and what you think determines much of your running performance. Take the time to think through what things may be stopping you from being the best, most content runner you can be. Find a sports or exercise psychologist to help you work through any nagging issues. Stay confident, stay content. You have an amazing mind, make sure to take care of it.   Resources: <a href="https://www.evieserventi.com/" rel="noopener nofollow" target="_blank">Evie's Website</a> <a href="https://www.instagram.com/jamesrunsfar/" rel="noopener nofollow" target="_blank">James Wiliam’s Instagram</a>   Thank you to Aftershokz and Generation UCAN for being a wonderful sponsor of The Running For Real Podcast.   The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the <a href="http://tina.aftershokz.com/" rel="noopener nofollow" target="_blank">Aftershokz</a> website, and use code TINA for $50 off!   Don’t let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner’s Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain. Use code tinamuir at <a href="http://nuneeshop.com/" rel="nofollow" target="_blank">NuNeeShop.com</a> thats <a href="http://nuneeshop.com" rel="nofollow" target="_blank">nuneeshop.com</a> for a 20% discount

Evie Serventi: Train Your (Running) Brain -R4R 108

Alex Hutchinson

I’ve found that one thing you most enjoy learning about is the mental side of running.  This week’s podcast gets us back again to the subject but this time to the science behind training and racing rather than the psychological side.    The episode will cover the 5 areas of the book, Pain, Muscles, Oxygen, Heat, Thirst and Fueling. Alex and I explore why some athletes are able to push themselves harder than others can?  What defines our limits and how (or can) we actually change them? Do recreational runners experience pain sooner in a race than the elites?  What learning processes can we employ to help us deal with pain and other discomforts? Alex discusses pacing how do we learn to ration our energy and how does it change from childhood to adulthood?  What can we learn from 8-yr old runners? Is our urge to slow down real? How do our expectations of our performance at a given pace impact how we feel about the level of pain we are experiencing during a race and our level of effort overall. Alex also shows us how we can learn from both good days and bad days and how much mental fatigue can change the perception of what good days and bad days are.  I was amazed to hear him say that sometimes there is not all that much you can learn from a bad day, sometimes it is just a bad day. What can you do to help control the mental stresses?  Do you get better at handling changes and stresses? Can you plan in some bad days to learn from? Alex gives us his impression of the Sub-2 project and what we have learned from it and just how much inspiration we can take from the human performance of Kipchoge. Are you ready to learn about what we can do about our limits and and what we can do at our ability levels? Today’s Guest Alex Hutchinson Alex is an award-winning journalist who writes about the science of endurance for both Runner’s World and Outside.  He has also covered Adventure Travel for the New York Times, and earned a National Magazine award for energy reporting with Popular Mechanics.  He resides in Toronto with his wife and children. Alex holds a master’s in journalism from Columbia, a Ph.D. in physics from Cambridge, and he did his post-doctoral research with the National Security Agency.   He started out as a physicist. He was a middle and long-distance runner on the Canadian national team, and also dabbled in cross country. His latest book, which came out in February 2018, is ENDURE: Mind, Body and the Curiously Elastic Limits of Human Performance What you will learn about:  The impact of wearables on performance   Learning to handle pain- both the mental aspects and physical aspects   What you learn from both good days and bad days   How smiling can help you race better   What is a stile?   A peek inside his role on the Nike Sub-2 hour project and his feelings about the outcome  Inspirational Quotes: Sometimes I should have thrown caution to the wind and just gone for it.  There is a role for planning but sometimes we should just run as hard as we can. The way we pace ourselves reflects how we approach challenges overall. Sometimes you just have a bad day and it means nothing. Resources: Last week's episode on my update about life with Bailey Alex' book: ENDURE: Mind, Body and the Curiously Elastic Limits of Human Performance Running4Real Podcast Series on Mental Toughness Training   Alex’ Website Alex’s Facebook page Alex’s Twitter Thank you to BodyHealth for sponsoring this episode of Running for Real.  When I was running 90 miles a week as a pro, I would take 5-10 BodyHealth Perfect Amino tablets every day without fail. They helped me recover faster, and feel better. Now they have Perfect Amino XP, which makes it even easier. Get 10% off at Bodyhealth.com using coupon code TINA10 Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Subscribe on iTunes or your favorite podcast player. 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.

I’ve found that one thing you most enjoy learning about is the mental side of running.  This week’s podcast gets us back again to the subject but this time to the science behind training and racing rather than the psychological side.    The episode will cover the 5 areas of the book, Pain, Muscles, Oxygen, Heat, Thirst and Fueling. Alex and I explore why some athletes are able to push themselves harder than others can?  What defines our limits and how (or can) we actually change them? Do recreational runners experience pain sooner in a race than the elites?  What learning processes can we employ to help us deal with pain and other discomforts? Alex discusses pacing how do we learn to ration our energy and how does it change from childhood to adulthood?  What can we learn from 8-yr old runners? Is our urge to slow down real? How do our expectations of our performance at a given pace impact how we feel about the level of pain we are experiencing during a race and our level of effort overall. Alex also shows us how we can learn from both good days and bad days and how much mental fatigue can change the perception of what good days and bad days are.  I was amazed to hear him say that sometimes there is not all that much you can learn from a bad day, sometimes it is just a bad day. What can you do to help control the mental stresses?  Do you get better at handling changes and stresses? Can you plan in some bad days to learn from? Alex gives us his impression of the Sub-2 project and what we have learned from it and just how much inspiration we can take from the human performance of Kipchoge. Are you ready to learn about what we can do about our limits and and what we can do at our ability levels? Today’s Guest Alex Hutchinson Alex is an award-winning journalist who writes about the science of endurance for both Runner’s World and Outside.  He has also covered Adventure Travel for the New York Times, and earned a National Magazine award for energy reporting with Popular Mechanics.  He resides in Toronto with his wife and children. Alex holds a master’s in journalism from Columbia, a Ph.D. in physics from Cambridge, and he did his post-doctoral research with the National Security Agency.   He started out as a physicist. He was a middle and long-distance runner on the Canadian national team, and also dabbled in cross country. His latest book, which came out in February 2018, is <a href="https://amzn.to/2I5JlW3" rel="nofollow" target="_blank">ENDURE: Mind, Body and the Curiously Elastic Limits of Human Performance</a> What you will learn about: <ul> <li>The impact of wearables on performance</li> </ul> <ul> <li>Learning to handle pain- both the mental aspects and physical aspects</li> </ul> <ul> <li>What you learn from both good days and bad days</li> </ul> <ul> <li>How smiling can help you race better</li> </ul> <ul> <li>What is a stile?</li> </ul> <ul> <li>A peek inside his role on the Nike Sub-2 hour project and his feelings about the outcome</li> </ul> Inspirational Quotes: Sometimes I should have thrown caution to the wind and just gone for it.  There is a role for planning but sometimes we should just run as hard as we can. The way we pace ourselves reflects how we approach challenges overall. Sometimes you just have a bad day and it means nothing. Resources: <a href="http://tinamuir.com/episode53" rel="nofollow" target="_blank">Last week's episode on my update about life with Bailey</a> <a href="https://amzn.to/2I5JlW3" rel="nofollow" target="_blank">Alex' book: ENDURE: Mind, Body and the Curiously Elastic Limits of Human Performance</a> <a href="http://tinamuir.com/mental-training-series/" rel="nofollow" target="_blank">Running4Real Podcast Series on Mental Toughness Training  </a> <a href="http://alexhutchinson.net/" rel="nofollow" target="_blank">Alex’ Website</a> <a href="http://www.facebook.com/sweatscience1" rel="nofollow" target="_blank">Alex’s Facebook page</a> <a href="http://twitter.com/sweatscience" rel="nofollow" target="_blank">Alex’s Twitter</a> Thank you to BodyHealth for sponsoring this episode of Running for Real. When I was running 90 miles a week as a pro, I would take 5-10 BodyHealth Perfect Amino tablets every day without fail. They helped me recover faster, and feel better. Now they have Perfect Amino XP, which makes it even easier. Get 10% off at <a href="http://bodyhealth.com/" rel="noopener nofollow" target="_blank">Bodyhealth.com</a> 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 <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">Subscribe on iTunes</a> or your favorite podcast player. Not sure how to leave a review or subscribe, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Alex, I look forward to hearing your thoughts on the show.

Alex Hutchinson: How to Handle the Physical and Mental Pain of Running Better - R4R 054

Role models are often people you see from afar and only hope to meet.  In this episode I meet and talk with my role model, Kara Goucher, and see the real and vulnerable side of her. This episode is for runners, mother runners, and those who know a mother runner. We dive right into running and motherhood.  Kara shares with us her thoughts on starting a family while having a successful running career, and how becoming a mother has changed her. She shares her personal experiences of lack of support and roadblocks with races and her sponsors. Kara gives us some advice about coming back after having a baby.  She shares what she would have done differently with her comeback. We discuss the issue of her body weight that has been a topic throughout her career before and after her child’s birth. Kara recalls her experience running at the Olympic trials and describes what she was thinking during the last 4 miles. We discuss her reporting the Nike Oregon Project to the U.S. Anti-Doping Agency and the possible repercussions it could cause her. She gives us her views on what the sport of running could do to get out of the hole it is in related to doping. Today's Guest Kara Goucher Kara Goucher is an American long-distance runner.  She won a silver medal in the 2007 World Championships in the 10,000 meters, and participated in the 2008 and 2012 Olympic games. What You Will Learn About  What roadblocks and lack of support she has experienced with races and sponsors since becoming a mother runner. What the worst part of her career was. Why Kara gave up the last 4 miles in the Olympic trials. Why Kara is no longer with her sponsor, Nike, after 12 years. What advice Kara gives to those who are struggling or injured to keep hanging in there. What ideas Kara has on preventing cheating from happening in the sport of running.    Inspirational Quotes Losing my father at such a young age just makes me more appreciative of all the people I have in my life and all the time I have with the people I care about. All you can do is focus on what your own journey is.  And nobody’s is the same. I care about companies that care about people in the long haul.  And that care about every type of runner. Just remember, the body is a miraculous thing.  You will get better.  You will get through it. Lean on your running friends.  Just believe.  It takes just one good day to just turn everything around. I am only asking myself to do what I have proven to myself I can do in training. Resources Mentioned Last week's interview with Andrew Jones  Kara's articles on Oiselle blog Kara's website (where you can find about the retreat) Kara on Twitter Kara's Facebook page Generation UCAN and BodyHealth sponsored this episode of Running for Real. Two products you can rely on. Even if you are trying to tweak your diet to be ready for race day, Generation UCAN is the ONLY fuel I needed during my marathons. This is one product that can help you make sure you are well fueled, both in training and in races. I love the bars for every day training, and still have one every morning, they are great for pre-workout, ESPECIALLY if you are prone to stomach upsets. You can get 15% off with code RUNNING4REAL at Generationucan.com BodyHealth Perfect Amino helped my body recover MUCH faster after runs and workouts, I couldn't imagine my training life without them. You can enter to win a free pack of 6 bottles or get 10% off at BodyHealth.com using coupon code TINA10. Click the banner for more information.

Role models are often people you see from afar and only hope to meet.  In this episode I meet and talk with my role model, Kara Goucher, and see the real and vulnerable side of her. This episode is for runners, mother runners, and those who know a mother runner. We dive right into running and motherhood.  Kara shares with us her thoughts on starting a family while having a successful running career, and how becoming a mother has changed her. She shares her personal experiences of lack of support and roadblocks with races and her sponsors. Kara gives us some advice about coming back after having a baby.  She shares what she would have done differently with her comeback. We discuss the issue of her body weight that has been a topic throughout her career before and after her child’s birth. Kara recalls her experience running at the Olympic trials and describes what she was thinking during the last 4 miles. We discuss her reporting the Nike Oregon Project to the U.S. Anti-Doping Agency and the possible repercussions it could cause her. She gives us her views on what the sport of running could do to get out of the hole it is in related to doping. Today's Guest Kara Goucher Kara Goucher is an American long-distance runner.  She won a silver medal in the 2007 World Championships in the 10,000 meters, and participated in the 2008 and 2012 Olympic games. What You Will Learn About <ul> <li>What roadblocks and lack of support she has experienced with races and sponsors since becoming a mother runner.</li> <li>What the worst part of her career was.</li> <li>Why Kara gave up the last 4 miles in the Olympic trials.</li> <li>Why Kara is no longer with her sponsor, Nike, after 12 years.</li> <li>What advice Kara gives to those who are struggling or injured to keep hanging in there.</li> <li>What ideas Kara has on preventing cheating from happening in the sport of running.</li> </ul>   Inspirational Quotes Losing my father at such a young age just makes me more appreciative of all the people I have in my life and all the time I have with the people I care about. All you can do is focus on what your own journey is.  And nobody’s is the same. I care about companies that care about people in the long haul.  And that care about every type of runner. Just remember, the body is a miraculous thing.  You will get better.  You will get through it. Lean on your running friends.  Just believe.  It takes just one good day to just turn everything around. I am only asking myself to do what I have proven to myself I can do in training. Resources Mentioned <a href="http://tinamuir.com/episode49" rel="noopener nofollow" target="_blank">Last week's interview with Andrew Jones </a> <a href="http://www.oiselle.com/blog/author/kara-goucher" rel="noopener nofollow" target="_blank">Kara's articles on Oiselle blog</a> <a href="http://www.karagoucher.com" rel="noopener nofollow" target="_blank">Kara's website (where you can find about the retreat)</a> <a href="https://twitter.com/karagoucher" rel="noopener nofollow" target="_blank">Kara on Twitter</a> <a href="https://www.facebook.com/KaraGoucher/" rel="noopener nofollow" target="_blank">Kara's Facebook page</a> Generation UCAN and BodyHealth sponsored this episode of Running for Real. Two products you can rely on. Even if you are trying to tweak your diet to be ready for race day, Generation UCAN is the ONLY fuel I needed during my marathons. This is one product that can help you make sure you are well fueled, both in training and in races. I love the bars for every day training, and still have one every morning, they are great for pre-workout, ESPECIALLY if you are prone to stomach upsets. You can get <a href="http://generationucan.com/running4real" rel="noopener nofollow" target="_blank">15% off with code RUNNING4REAL</a> at <a href="http://generationucan.com/running4real" rel="noopener nofollow" target="_blank">Generationucan.com</a> BodyHealth Perfect Amino helped my body recover MUCH faster after runs and workouts, I couldn't imagine my training life without them. You can enter to win a free pack of 6 bottles or get 10% off at <a href="http://bodyhealth.com" rel="nofollow" target="_blank">BodyHealth.com</a> using coupon code TINA10. Click the banner for more information.

Kara Goucher: You Only Need One Good Day for Your Life to Turn Around -R4R 050

Nancy Clark

Finding the right weight for you and your body as a runner can be tough. We live in a world where it feels like skinnier=faster, and it can be tempting to use diets and restrictions of foods to lose some of that weight that holds us back from running our best, but actually, in most cases we are doing more harm than good. It was time to get real with this one. You will hear about my story of how I was undereating as a runner, and for that reason, my body wasn't functioning correctly, and it wasn't just the lack of periods that showed it. You might recognize some of these other symptoms, and they may be an indicator that you too, are not fueling your body enough, even if you have a normal BMI and a reason why each of your symptoms show up. This episode is all about learning to enjoy eating again, without letting it overtake your life. We need to get back to how we ate as children; eating when we are hungry, stopping when we are full, and never caring about what the number n the scale says. It may seem too good to be true, but our bodies really do have all the answers here, and if you find you spend a lot of your day thinking about food, looking forward to your next meal, this is an episode you need to check out. There are no good and bad foods, only balanced and unbalanced diets, and yes, balanced diets DO include what we may consider "bad foods". If you care about running your best, if you think that your weight isn't right, and if you feel like you are unhappy with the way you look, this is a must listen. Today's Guest Nancy Clark A registered Dietitian who was one of the pioneers for sports nutrition in the running world. Her bestseller book, Nancy Clark's Sports Nutrition Guidebook has sold 600,000 copies all over the world. What You Will Learn About  Why it is important to work with a Registered Dietitian over a nutritionist or certified nutritional advisor (before working with Nancy, I always thought it didn't really make a difference) How you might be ignoring symptoms that indicate underfueling, and instead putting them down to family genetics or personality. Do you love to watch the food channel? That might be a big indicator for you that something needs to change. An experiment you can try to see how you feel eating more food (without committing to anything). How to balance eating enough to fuel your body with trying to reach a racing weight where you can run fast. Why your body will find its natural weight if you are eating enough (and yes, your hunger will go down once you get there!).    Inspirational Quotes There are so many people who miss out on this opportunity to learn not so much what they should be doing, cause they know what they should be doing, but why it is that they are not eating what they should eat. It is more looking at what is going on behind the scenes. Dietitians are the best kept secret. The goal is to help you find peace with food, and help you to be the best runner that you can be. If you aren't eating enough, your body works hard to maintain heat in the core, but your hands and feet  are always cold, and you think, "oh I have raynauds disease", well, it is amazing the amount of people who do not have raynauds disease, they are just undereating and when they eat more, their hands and feet don't get cold anymore. Food should be one of life's pleasures, but when it is obsessive, it is because there is this undercurrent of hunger hunger hunger, I want more fuel, that is really driving that love of eating. People don't inherently have a sweet tooth, but when they get too hungry, the body wants quick energy, it wants sugar, it wants sweets. My clients that undereat love the summer because finally it is their chance to be warm and they don't mind running in the heat. The apple doesn't fall far from the tree. If you happen to be living in a larger body and you think that you don't look like a runner, look at your family and how do you look compared to the others...If you are leaner or far leaner and trying to get leaner yet, it might be that the costs of that is eating like a bird. When people say, "I don't look like a runner", well, what does a dog look like? There are greyhounds, St Bernards, Chihuahua, Beagles, Labradors, English setters...they all come in different sizes and shapes. In the dog kingdom every dog is very proud of their genetics, and they would have no interest in looking like others...It is unfortunate that in the human kingdom, the runner kingdom, the person in the larger body would just love to be in the smaller body. If you are from a solid background of husky people, you are never going to turn into a really petite person, without it having a high cost, and that cost is sanity and your health. There is no truth to the lightest runner is the best runner. It is that the best runner is genetically gifted, well rested, well fueled, wisely trained.  It is really important to let go and trust. Trust that your body is not going to suddenly get fat on you. People that have a complicated relationship with food, they like to control it. They like to control their food, and their portions, and their appetite, and their exercise. They control everything very tightly. To let go, and follow the body cues, there is a lot of fear. Eating should be a timeline, and you get a food bucket every four hours. There are not good food and bad foods, there is a balanced diet and unbalanced diet...you don't have to have a perfect diet to have an excellent diet. I know plenty of people who have a perfect diet, but it is very unbalanced. There is too much emphasis on everything being healthy, instead lets focus on being balanced. Resources Mentioned  Last week's episode with Danny Dreyer Nancy's website Nancy Clark's Sports Nutrition Guidebook Nancy Clark's Food Guide for Marathoners Scan DPG (to find a RD near you)  Thanks to VI for sponsoring this podcast, check out GetVi.com/Running4Real to enter to win a FREE VI

Finding the right weight for you and your body as a runner can be tough. We live in a world where it feels like skinnier=faster, and it can be tempting to use diets and restrictions of foods to lose some of that weight that holds us back from running our best, but actually, in most cases we are doing more harm than good. It was time to get real with this one. You will hear about my story of how I was undereating as a runner, and for that reason, my body wasn't functioning correctly, and it wasn't just the lack of periods that showed it. You might recognize some of these other symptoms, and they may be an indicator that you too, are not fueling your body enough, even if you have a normal BMI and a reason why each of your symptoms show up. This episode is all about learning to enjoy eating again, without letting it overtake your life. We need to get back to how we ate as children; eating when we are hungry, stopping when we are full, and never caring about what the number n the scale says. It may seem too good to be true, but our bodies really do have all the answers here, and if you find you spend a lot of your day thinking about food, looking forward to your next meal, this is an episode you need to check out. There are no good and bad foods, only balanced and unbalanced diets, and yes, balanced diets DO include what we may consider "bad foods". If you care about running your best, if you think that your weight isn't right, and if you feel like you are unhappy with the way you look, this is a must listen. Today's Guest Nancy Clark A registered Dietitian who was one of the pioneers for sports nutrition in the running world. Her bestseller book, Nancy Clark's Sports Nutrition Guidebook has sold 600,000 copies all over the world. What You Will Learn About <ul> <li>Why it is important to work with a Registered Dietitian over a nutritionist or certified nutritional advisor (before working with Nancy, I always thought it didn't really make a difference)</li> <li>How you might be ignoring symptoms that indicate underfueling, and instead putting them down to family genetics or personality.</li> <li>Do you love to watch the food channel? That might be a big indicator for you that something needs to change.</li> <li>An experiment you can try to see how you feel eating more food (without committing to anything).</li> <li>How to balance eating enough to fuel your body with trying to reach a racing weight where you can run fast.</li> <li>Why your body will find its natural weight if you are eating enough (and yes, your hunger will go down once you get there!).</li> </ul>   Inspirational Quotes There are so many people who miss out on this opportunity to learn not so much what they should be doing, cause they know what they should be doing, but why it is that they are not eating what they should eat. It is more looking at what is going on behind the scenes. Dietitians are the best kept secret. The goal is to help you find peace with food, and help you to be the best runner that you can be. If you aren't eating enough, your body works hard to maintain heat in the core, but your hands and feet  are always cold, and you think, "oh I have raynauds disease", well, it is amazing the amount of people who do not have raynauds disease, they are just undereating and when they eat more, their hands and feet don't get cold anymore. Food should be one of life's pleasures, but when it is obsessive, it is because there is this undercurrent of hunger hunger hunger, I want more fuel, that is really driving that love of eating. People don't inherently have a sweet tooth, but when they get too hungry, the body wants quick energy, it wants sugar, it wants sweets. My clients that undereat love the summer because finally it is their chance to be warm and they don't mind running in the heat. The apple doesn't fall far from the tree. If you happen to be living in a larger body and you think that you don't look like a runner, look at your family and how do you look compared to the others...If you are leaner or far leaner and trying to get leaner yet, it might be that the costs of that is eating like a bird. When people say, "I don't look like a runner", well, what does a dog look like? There are greyhounds, St Bernards, Chihuahua, Beagles, Labradors, English setters...they all come in different sizes and shapes. In the dog kingdom every dog is very proud of their genetics, and they would have no interest in looking like others...It is unfortunate that in the human kingdom, the runner kingdom, the person in the larger body would just love to be in the smaller body. If you are from a solid background of husky people, you are never going to turn into a really petite person, without it having a high cost, and that cost is sanity and your health. There is no truth to the lightest runner is the best runner. It is that the best runner is genetically gifted, well rested, well fueled, wisely trained.  It is really important to let go and trust. Trust that your body is not going to suddenly get fat on you. People that have a complicated relationship with food, they like to control it. They like to control their food, and their portions, and their appetite, and their exercise. They control everything very tightly. To let go, and follow the body cues, there is a lot of fear. Eating should be a timeline, and you get a food bucket every four hours. There are not good food and bad foods, there is a balanced diet and unbalanced diet...you don't have to have a perfect diet to have an excellent diet. I know plenty of people who have a perfect diet, but it is very unbalanced. There is too much emphasis on everything being healthy, instead lets focus on being balanced. Resources Mentioned <ul> <li><a href="http://tinamuir.com/episode24" rel="noopener noreferrer nofollow" target="_blank">Last week's episode with Danny Dreyer</a></li> <li><a href="http://nancyclarkrd.com" rel="noopener nofollow" target="_blank">Nancy's website</a></li> <li><a href="http://amzn.to/2xMIZyJ" rel="noopener nofollow" target="_blank">Nancy Clark's Sports Nutrition Guidebook</a></li> <li><a href="http://amzn.to/2vJQ15R" rel="noopener nofollow" target="_blank">Nancy Clark's Food Guide for Marathoners</a></li> <li><a href="http://scandpg.org" rel="noopener nofollow" target="_blank">Scan DPG</a> (to find a RD near you)</li> </ul> Thanks to VI for sponsoring this podcast, check out <a href="http://getvi.com/running4real" rel="noopener nofollow" target="_blank">GetVi.com/Running4Real to enter to win a FREE VI</a>

Nancy Clark: Stop Focusing on Being Healthy, Focus on Being Balanced -R4R 025

Allie Kieffer

Allie Kieffer stormed back onto the running scene by coming in as the second US woman, and fifth overall, in the 2017 NY Marathon with a 15 minute personal best.  She became a runner for Oiselle early this year and selected them because of the focus on women and community.  Allie ran in college for Wake Forest, made the 2012 10k Olympic Trials but retired in 2013 after injury.  Because of her love of running she self-coached her way back, which is amazing it its own right. Allie and I cover a wide range of subjects: how she focused on what effort she felt she could sustain in order to smash 15 minutes off her personal best to take everyone by surprise in that 2017 marathon,  her advocacy for positive body image and setting a goal of good healthy living and balance in her life and what she is currently doing to heal a stress fracture in her foot. Allie and I cover whether you should strive for a race weight and what that could mean for your performance overall and your ability to give your body what it needs to perform at it. What you will learn about  How Allie took 15 min off her PR in the 2017 NYC Marathon, finishing in 5th place and the second American woman How your race should be about the effort you can sustain, how you are feeling, and not any end result How weight training and having more muscle has made her a better runnerHow Allie ran a 2016 marathon on a 200 meter indoor track (211 laps) as the only woman and set a new world record To be healthy, eat mostly vegetables, whole foods, and don’t eat too much.  Be sure to get regular exercise.  Don’t have to say no to anything.   If you are under-eating to get to a “race weight” it is likely not healthy for you.  How would you know what an ideal race weight might be anyway?  Some runners are being told they are too small, some too big.  You have to figure out what your body needs and listen to it. How she came to be an advocate/spokesperson for positive body image and taking ownership of yourself and doing what is right and healthy for you How she is dealing with a stress fracture in the second metatarsal of her foot causing her to have to drop out of the NYC Half and London Marathon. How she has been using cross training on an elliptical (and ElliptiGO) and pool running to stay in condition.  Inspirational Quotes: Don’t box yourself in by putting limits on what you think you are capable of. Set yourself up for success, not failure. If you can’t eat out at a restaurant or have anxiety about it, you are not being healthy. Resources: Last week's episode with Sarah Bowen Shea and Dimity McDowell Running for Real Strength Training Program Running4Real Podcast Series on Marathon Training Rest of the Podcast Series  Beginners Mental Toughness Training Marathon Training Coming Back From Injuries Running Nutrition Running Through and After Pregnancy  Podcast episode on Orthorexia (obsession with healthy eating) Allie on Instagram Allie on Twitter Thank you to BodyHealth for sponsoring this episode of Running for Real. When I was running 90 miles a week as a pro, I would take 5-10 BodyHealth Perfect Amino tablets every day without fail. They helped me recover faster, and feel better. Now they have Perfect Amino XP, which makes it even easier. Get 10% off at Bodyhealth.comusing coupon code TINA10 Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Subscribe on iTunes or your favorite podcast player. Not sure how to leave a review or subscribe, you can find out here. Thank you to Allie, I look forward to hearing your thoughts on the show.

Allie Kieffer stormed back onto the running scene by coming in as the second US woman, and fifth overall, in the 2017 NY Marathon with a 15 minute personal best.  She became a runner for Oiselle early this year and selected them because of the focus on women and community.  Allie ran in college for Wake Forest, made the 2012 10k Olympic Trials but retired in 2013 after injury.  Because of her love of running she self-coached her way back, which is amazing it its own right. Allie and I cover a wide range of subjects: how she focused on what effort she felt she could sustain in order to smash 15 minutes off her personal best to take everyone by surprise in that 2017 marathon,  her advocacy for positive body image and setting a goal of good healthy living and balance in her life and what she is currently doing to heal a stress fracture in her foot. Allie and I cover whether you should strive for a race weight and what that could mean for your performance overall and your ability to give your body what it needs to perform at it. What you will learn about <ul> <li>How Allie took 15 min off her PR in the 2017 NYC Marathon, finishing in 5th place and the second American woman</li> <li>How your race should be about the effort you can sustain, how you are feeling, and not any end result</li> <li>How weight training and having more muscle has made her a better runnerHow Allie ran a 2016 marathon on a 200 meter indoor track (211 laps) as the only woman and set a new world record</li> <li>To be healthy, eat mostly vegetables, whole foods, and don’t eat too much.  Be sure to get regular exercise.  Don’t have to say no to anything.  </li> <li>If you are under-eating to get to a “race weight” it is likely not healthy for you.  How would you know what an ideal race weight might be anyway?  Some runners are being told they are too small, some too big.  You have to figure out what your body needs and listen to it.</li> <li>How she came to be an advocate/spokesperson for positive body image and taking ownership of yourself and doing what is right and healthy for you</li> <li>How she is dealing with a stress fracture in the second metatarsal of her foot causing her to have to drop out of the NYC Half and London Marathon. How she has been using cross training on an elliptical (and ElliptiGO) and pool running to stay in condition.</li> </ul> Inspirational Quotes: Don’t box yourself in by putting limits on what you think you are capable of. Set yourself up for success, not failure. If you can’t eat out at a restaurant or have anxiety about it, you are not being healthy. Resources: <a href="http://tinamuir.com/episode55" rel="noopener nofollow" target="_blank">Last week's episode with Sarah Bowen Shea and Dimity McDowell</a> <a href="http://tinamuir.com/runstrong" rel="noopener nofollow" target="_blank">Running for Real Strength Training Program</a> <a href="https://tinamuir.com/marathon-series/" rel="noopener nofollow" target="_blank">Running4Real Podcast Series on</a> <a href="https://tinamuir.com/marathon-series/" rel="noopener nofollow" target="_blank">Marathon Training</a> Rest of the Podcast Series <ul> <li><a href="https://tinamuir.com/beginner-runner-series/?utm_source=Kinetic&amp;utm_medium=email&amp;utm_campaign=Podcast%20Series" rel="noopener nofollow" target="_blank">Beginners</a></li> <li><a href="https://tinamuir.com/mental-training-series/" rel="noopener nofollow" target="_blank">Mental Toughness Training</a></li> <li><a href="https://tinamuir.com/marathon-series/" rel="noopener nofollow" target="_blank">Marathon Training</a></li> <li><a href="https://tinamuir.com/coming-back-from-injury-series/" rel="noopener nofollow" target="_blank">Coming Back From Injuries</a></li> <li><a href="https://tinamuir.com/running-nutrition-series/" rel="noopener nofollow" target="_blank">Running Nutrition</a></li> <li><a href="https://tinamuir.com/running-pregnancy-postpartum-series/" rel="noopener nofollow" target="_blank">Running Through and After Pregnancy</a></li> </ul> <a href="https://tinamuir.com/renee-mcgregor/" rel="noopener nofollow" target="_blank">Podcast episode on Orthorexia (obsession with healthy eating)</a> <a href="http://instagram.com/kiefferallie" rel="noopener nofollow" target="_blank">Allie on Instagram</a> <a href="http://twitter.com/alliekieffer" rel="noopener nofollow" target="_blank">Allie on Twitter</a> Thank you to BodyHealth for sponsoring this episode of Running for Real. When I was running 90 miles a week as a pro, I would take 5-10 BodyHealth Perfect Amino tablets every day without fail. They helped me recover faster, and feel better. Now they have Perfect Amino XP, which makes it even easier. Get 10% off at <a href="http://bodyhealth.com/" rel="noopener nofollow" target="_blank">Bodyhealth.com</a>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 <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">Subscribe on iTunes</a> or your favorite podcast player. Not sure how to leave a review or subscribe, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Allie, I look forward to hearing your thoughts on the show.

Allie Kieffer: Stop Comparing, Start Doing What is Right for You -R4R 056

Lauren Fleshman

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

Can you picture your perfect day? What happens from the moment you wake up to the seconds before you lay your head down? Is that perfect day possible? If not, why do you think you crave that day? If it is possible, are you working toward it? We all have goals and dreams in life that keep us moving forward or engulf our thoughts as we drive in traffic. But these future aspirations can be motivating or debilitating. Today, the idea of “Living in the present” is preached from every blog post and podcast episode. Learning to enjoy the moment that we are currently in is important because it literally is the only moment we have. We simply don’t live in the past or the future. At the same time, we are asked to set goals, push ourselves to the limit, and be the best version of ourselves. Can we really live in the moment, be happy with where we are, and yet still work toward a goal? Lauren Fleshman believes we can. Lauren is a former American Champion in track and field. She is also a long-distance runner, a violinist, an activist, a blogger, a mom, a coach, a businesswoman, and probably a superhero. She has seen extremely high levels of success and at the same time, broken into tears, walked toward finish lines, and dealt with the anxiety of signing athletic contracts. She understands what it’s like to “have it all,” but still feel scared and unhappy. Today we chatted with Lauren about her career as an athlete, and her stances on social media, equality, and motherhood. We talked about the process of going from the person judging others for their actions to being the person that is judged by others. These life lessons will prepare you for life, both as a runner and as a human. Read along to learn from one of the best. Perfectionism vs Satisfaction When Michael Phelps told the world he was dealing with depression, everyone was shocked except for all the people in the world who have dealt with depression, and their loved ones, and other professional athletes, and lots of other people. In fact, it shouldn’t have been very surprising to anyone that a superstar could be depressed. On the outside, he had everything; a huge contract, popularity, the title of best in the world, great physical health, more gold medals than you can count, and plenty of money. But he wasn’t perfectly satisfied or happy. The problem with living in the future is that you continually tell yourself, “I’ll be happy when....” This starts at a young age for all of us. I’ll be happy when I get my driver’s license, or when I graduate, or when I land a job, or when I pay off debt, or when I get married, have kids, don’t have kids, win the Olympics, and so on. But eventually that thing happens. And then we wake up the next day. And then we realize, we are the same person we were yesterday. When we strive for perfection, whether it’s in our sport or in the cleanliness of our living room, there is a tendency to never be satisfied. When asked about constantly staying busy, chasing success and always wanting to improve, Lauren said, “None of it matters if you aren’t able to enjoy it.” That’s why successful people “quit early.” What does being the best, being perfect, or being rich do for us if we don’t enjoy it? The answer is, nothing. So, what can we do about it? Simple. We can quit what we don’t enjoy, or enjoy what we are doing. It is possible to be satisfied with where we are, completely content or happy, and still work hard every day. Sometimes all it takes is someone to tell you it’s okay to do or feel something before you can do or feel it. Here is your permission. It’s okay for you to feel good about where you are, to ignore those people that say “Never Settle!” and to calmly enjoy the moment while you do your best at the same time. Whose Opinions Matter to You? As you decide to be satisfied with who you are, you will hear the opinions or many around you. It would also be wise to decide who you should listen to. Pick a few people who fit that category, and don’t feel bad about ignoring the rest. Lauren suggests having a list of qualifications, and if a certain person doesn’t fit those, don’t put too much thought into their words. Most of all, listen to those people that love you. If you know they love you, you can trust that what they are saying is meant to help. They may say the wrong thing occasionally, but it will be less about you, than about what they are going through. Remember we are all complex, multi-dimensional humans. Judge yourself lightly and judge others as if they were you. Very soon you will enjoy the moment you are in. Resources: <a href="https://twitter.com/laurenfleshman" rel="noopener noreferrer nofollow" target="_blank">Lauren on Twitter</a> <a href="http://asklaurenfleshman.com/" rel="noopener noreferrer nofollow" target="_blank">Lauren’s Website</a> <a href="https://pickybars.com/" rel="noopener nofollow" target="_blank">Pinky Bars</a> use code TINAMUIR for 30%, for only US listeners <a href="https://twitter.com/CherylStrayed" rel="noopener noreferrer nofollow" target="_blank">Cheryl Strayed on Twitter</a> <a href="https://twitter.com/oiselle_sally" rel="noopener noreferrer nofollow" target="_blank">Sally Bergesen on Twitter</a> <a href="https://tinamuir.com/sally-bergesen/" rel="noopener nofollow" target="_blank">Sally Bergesen's Episode</a>   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 <a href="https://tinamuir.com/aminos" rel="noopener noreferrer nofollow" target="_blank">TINAMUIR10</a> for 10% off. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click <a href="https://metpro.co/tina" rel="noopener noreferrer nofollow" target="_blank">here</a> 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 <a href="https://runjanji.com/" rel="noopener nofollow" target="_blank">here</a> and use code TINAMUIR for 10% off and if you want to know my favorites click <a href="http://tinamuir.com/janji" rel="noopener nofollow" target="_blank">here.</a> Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. 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, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Lauren, I look forward to hearing your thoughts on the show.

Lauren Fleshman: You Can Feel Satisfied And Still Get Better -R4R 136

Suzy Favor Hamilton

If I had to choose the person who I feel has been the most real, most honest and vulnerable of any of my guests, it would be Suzy hands down. She is a three-time Olympian who has been diagnosed with ADHD, Bi-Polar, Anxiety, and OCD. I admire her for being so brave for sharing all she has been through. Suzy gives us an inside look at her struggles and successes with running and her mental health issues. She looks back and tells us about her life running life through school. While in the 5th grade, she discovered her talent of running. Running was something that made her feel good. It was when she went to college that she realized she was talented enough to become an Olympian. She recalls how her first Olympics was the most thrilling of the three, and then how the pressure started. She mentions that knowing about her illnesses would have helped her to be able to enjoy her running career. She recounts the men in her life who had the power to control her and her inability to stand up for herself. She recalls the sexual harassment she received from her college running coach about her body and breast size. Looking back she says she would have done things differently. She would have had the courage and strength to stand up for herself and tell the coach what she needed. Suzy talks about the ups and downs of her career. Bi-polar, ADHD, anxiety, and OCD are big parts of her story. She tells stories about how each of them affected her running career. During the days of winning, she says that championships led her to feel sky high, but not realizing it was part of the manic side of the bi-polar. Her anxiety and a panic attacks were so great that she fell on purpose in the 2000 Olympic final. She shares how she dealt with bi-polar, how it played a part in her becoming an escort in Las Vegas, how it affected her marriage, and how she is working through her issues. Her advice to runners is to focus on the gift of running and maybe doing so will help with the anxiety and stress. We discuss how running can be a negative addiction if it is controlling your life: takes us away from living, missing out on family life, or special events. I hope we all can see and distinguish the fine line between being committed and being addicted. Today’s interview is for you if you have bi-polar or any of the mental health issues Suzy talked about or if you want to help someone who has bi-polar. Suzy’s advice for you is to get help for yourself. As you get healthier, you will be able to help others. Today's Guest Suzy Favor Hamilton A three-time Olympian who has been diagnosed with ADHD, Bi-Polar, Anxiety, and OCD. She advocates for mental health by doing public appearances and spreading the word. What You Will Learn About  What is the importance of sharing family mental health history with your Dr. before medication is prescribed Why it is good to talk to a sports psychologist. Why balance and non-running activities in your life is important. Why she trained for the 2004 Olympics even though she didn’t want to. How to help a loved one who is struggling with a mental illness. What the difference is between being committed to running and being addicted to running.    Inspirational Quotes Eating disorders aren’t about food, it’s about lack of control. Eating disorders are a mental illness. As runner’s, they realize they have an innate sense about how their body feels, but I don’t think they always have this sense about how their brain feels. We have to become more aware of that. I really started to have the love hate relationship with running. It hurt my running career, the brain not being healthy. Running is so more than running a race. Resources Mentioned Last week's interview with Sally Bergesen Suzy's website Suzy's book: Fast Girl Mental Health America

If I had to choose the person who I feel has been the most real, most honest and vulnerable of any of my guests, it would be Suzy hands down. She is a three-time Olympian who has been diagnosed with ADHD, Bi-Polar, Anxiety, and OCD. I admire her for being so brave for sharing all she has been through. Suzy gives us an inside look at her struggles and successes with running and her mental health issues. She looks back and tells us about her life running life through school. While in the 5th grade, she discovered her talent of running. Running was something that made her feel good. It was when she went to college that she realized she was talented enough to become an Olympian. She recalls how her first Olympics was the most thrilling of the three, and then how the pressure started. She mentions that knowing about her illnesses would have helped her to be able to enjoy her running career. She recounts the men in her life who had the power to control her and her inability to stand up for herself. She recalls the sexual harassment she received from her college running coach about her body and breast size. Looking back she says she would have done things differently. She would have had the courage and strength to stand up for herself and tell the coach what she needed. Suzy talks about the ups and downs of her career. Bi-polar, ADHD, anxiety, and OCD are big parts of her story. She tells stories about how each of them affected her running career. During the days of winning, she says that championships led her to feel sky high, but not realizing it was part of the manic side of the bi-polar. Her anxiety and a panic attacks were so great that she fell on purpose in the 2000 Olympic final. She shares how she dealt with bi-polar, how it played a part in her becoming an escort in Las Vegas, how it affected her marriage, and how she is working through her issues. Her advice to runners is to focus on the gift of running and maybe doing so will help with the anxiety and stress. We discuss how running can be a negative addiction if it is controlling your life: takes us away from living, missing out on family life, or special events. I hope we all can see and distinguish the fine line between being committed and being addicted. Today’s interview is for you if you have bi-polar or any of the mental health issues Suzy talked about or if you want to help someone who has bi-polar. Suzy’s advice for you is to get help for yourself. As you get healthier, you will be able to help others. Today's Guest Suzy Favor Hamilton A three-time Olympian who has been diagnosed with ADHD, Bi-Polar, Anxiety, and OCD. She advocates for mental health by doing public appearances and spreading the word. What You Will Learn About <ul> <li>What is the importance of sharing family mental health history with your Dr. before medication is prescribed</li> <li>Why it is good to talk to a sports psychologist.</li> <li>Why balance and non-running activities in your life is important.</li> <li>Why she trained for the 2004 Olympics even though she didn’t want to.</li> <li>How to help a loved one who is struggling with a mental illness.</li> <li>What the difference is between being committed to running and being addicted to running.</li> </ul>   Inspirational Quotes Eating disorders aren’t about food, it’s about lack of control. Eating disorders are a mental illness. As runner’s, they realize they have an innate sense about how their body feels, but I don’t think they always have this sense about how their brain feels. We have to become more aware of that. I really started to have the love hate relationship with running. It hurt my running career, the brain not being healthy. Running is so more than running a race. Resources Mentioned <a href="http://tinamuir.com/episode35" rel="noopener nofollow" target="_blank">Last week's interview with Sally Bergesen</a> <a href="http://suzyfavorhamilton.com" rel="noopener nofollow" target="_blank">Suzy's website</a> <a href="http://amzn.to/2zUlYOB" rel="noopener nofollow" target="_blank">Suzy's book: Fast Girl</a> <a href="http://www.mentalhealthamerica.net/conditions/bipolar-disorder" rel="noopener nofollow" target="_blank">Mental Health America</a>

Suzy Favor Hamilton: The Double Life of an Olympian and Escort -R4R 036

Jason Fitzgerald

Many of the common running questions and mistakes that we have all made over time are covered today.  I expect it will serve as a great resource going forward for a variety of questions we all face as we progress as a runner.  Jason and I start off with how to learn the signals your body is sending you and how running on a track for hard workouts can really help you dial into what your correct race pace should be. We cover how your recovery and easy pace runs are often slower as training miles increase as your body needs more time to recover from the harder workouts and your body really needs time to recover from those harder efforts.  You want to be faster on race day, not necessarily faster on your easy days. Are you a beginner or seem to be getting injured a bit too often?  We cover the host of things that can cause the injuries and how you can modify your training to avoid them in the future.  Are you strengthening your body in the right way?  Are you ramping up your milage too fast, are you running too quickly? You will learn how periodized strength training can assist you in being a stronger runner with strong muscles and connective tissue needed to drive you across the ground.  The fastest runners are also often the strongest runners.    Jason and I cover the causes of cramping on longer efforts (especially the marathon).  Are you prepared for the distance and how to get that way.  Are you also prepared for the pace you are trying to run and how to adjust your pacing accordingly.  Should you be making up skipped workouts? Today’s Guest Jason Fitzgerald is a USATF running coach and offers online running, strength training, injury prevention and nutrition training with his company Strength Running.  He started the company in 2010 hoping to assist runners avoid the mistakes that sidelined him in his own running career.  He is also a best selling author of two books and numerous articles for Competitor Magazine, Daily Burn and Active.  He lives in Denver Colorado with his wife and family (of 3 kids under age 5). What you will learn about:  He started Strength Running after almost quitting running from an IT band injury in 2008/2009.  He realized while recovering that if he wanted to keep doing what he loved, he needed to change the way he was training, and believed that he could help others do the very same thing.  The site trains those from beginners to those training for 100 mile races and more. How running on the track for your harder/race pace training can help you learn how to understand what race pace feels like while running, as well as mentally afterwards by reviewing the splits in the data.  After doing lots of runs on the track you will begin to learn exactly what your race pace feels like from an effort perspective.  It takes lots of trial and error but you learn each time you try. Your recovery runs should be Comfortable, Controlled, and Conversational.  Your easy pace runs would normally be slightly faster than those but still really comfortable and you should be able to sustain the effort.  Your easy pace can and should also change based on how you feel that day and what your earlier workouts were earlier in the week and how well you had recovered. How runner specific strength training and cross training can can aid you in injury prevention and recovery.  How important those things are to have a long running career vs a quick running career.  Strength training can be used for both injury prevention but also for making you stronger, more coordinated and able to push off the ground with more force.  To run fast you need to be strong and forceful. Cramping is more a sign of running longer or faster than you have prepared your body for rather than an electrolyte balance.  It is also impacted by whether you have paced yourself properly in the early stages of a race. How long term thinking can help you learn to rest, recover and get healthy rather than running through pain or issues.  How as a coach he has to spend more time keeping runners from running when they should be resting rather than having to push them to do more.  What you should consider doing if you miss workouts due to life issues.    Inspirational Quotes: It is important from a wholistic perspective to consider ourselves athletes that specialize in running rather than just runners. “The most important run is tomorrow’s run.  Don’t do anything today that will negatively impact your ability to run tomorrow.” - Tom Foreman Intensity Density:  if you make it so the density of your training impairs the intensity of your training, overall your training will suffer and/or you will risk injury.    I love runners, we are all sort of geeky and nerdy and special. Resources: Last week's episode with Luke Tyburski  Tina4Real Podcast  Running for Real Superstars Community Jason's website Jason on Twitter Jason on Instagram Jason on Facebook Buy a Running for Real T-shirt, Tank, or Hat Thank you to HOKA ONE ONE for sponsoring this episode of Running for Real. I was nervous (and excited) to try new shoes out at the start of the year, but there was one brand in particular I knew I wanted to try, HOKA ONE ONE. I tried the Clifton 4 and LOVED them, now the HOKA ONE ONE Clifton 5 are out, and even better than the 4. Get yourself a pair at HOKAONEONE.com/running4real for free expedited shipping Thanks to Aaptiv for supporting the podcast. New members get 30% off annual membership at http://www.aaptiv.com/TINA Get yourself a 5k/10k/half/full marathon plan when you sign up, and enjoy all the hand selected music, along with your choice of personal trainer. Come check it out!

Many of the common running questions and mistakes that we have all made over time are covered today.  I expect it will serve as a great resource going forward for a variety of questions we all face as we progress as a runner.  Jason and I start off with how to learn the signals your body is sending you and how running on a track for hard workouts can really help you dial into what your correct race pace should be. We cover how your recovery and easy pace runs are often slower as training miles increase as your body needs more time to recover from the harder workouts and your body really needs time to recover from those harder efforts.  You want to be faster on race day, not necessarily faster on your easy days. Are you a beginner or seem to be getting injured a bit too often?  We cover the host of things that can cause the injuries and how you can modify your training to avoid them in the future.  Are you strengthening your body in the right way?  Are you ramping up your milage too fast, are you running too quickly? You will learn how periodized strength training can assist you in being a stronger runner with strong muscles and connective tissue needed to drive you across the ground.  The fastest runners are also often the strongest runners.    Jason and I cover the causes of cramping on longer efforts (especially the marathon).  Are you prepared for the distance and how to get that way.  Are you also prepared for the pace you are trying to run and how to adjust your pacing accordingly.  Should you be making up skipped workouts? Today’s Guest Jason Fitzgerald is a USATF running coach and offers online running, strength training, injury prevention and nutrition training with his company Strength Running.  He started the company in 2010 hoping to assist runners avoid the mistakes that sidelined him in his own running career.  He is also a best selling author of two books and numerous articles for Competitor Magazine, Daily Burn and Active.  He lives in Denver Colorado with his wife and family (of 3 kids under age 5). What you will learn about: <ul> <li>He started Strength Running after almost quitting running from an IT band injury in 2008/2009.  He realized while recovering that if he wanted to keep doing what he loved, he needed to change the way he was training, and believed that he could help others do the very same thing.  The site trains those from beginners to those training for 100 mile races and more.</li> <li>How running on the track for your harder/race pace training can help you learn how to understand what race pace feels like while running, as well as mentally afterwards by reviewing the splits in the data.  After doing lots of runs on the track you will begin to learn exactly what your race pace feels like from an effort perspective.  It takes lots of trial and error but you learn each time you try.</li> <li>Your recovery runs should be Comfortable, Controlled, and Conversational.  Your easy pace runs would normally be slightly faster than those but still really comfortable and you should be able to sustain the effort.  Your easy pace can and should also change based on how you feel that day and what your earlier workouts were earlier in the week and how well you had recovered.</li> <li>How runner specific strength training and cross training can can aid you in injury prevention and recovery.  How important those things are to have a long running career vs a quick running career.  Strength training can be used for both injury prevention but also for making you stronger, more coordinated and able to push off the ground with more force.  To run fast you need to be strong and forceful.</li> <li>Cramping is more a sign of running longer or faster than you have prepared your body for rather than an electrolyte balance.  It is also impacted by whether you have paced yourself properly in the early stages of a race.</li> <li>How long term thinking can help you learn to rest, recover and get healthy rather than running through pain or issues.  How as a coach he has to spend more time keeping runners from running when they should be resting rather than having to push them to do more.  What you should consider doing if you miss workouts due to life issues.</li> </ul>   Inspirational Quotes: It is important from a wholistic perspective to consider ourselves athletes that specialize in running rather than just runners. “The most important run is tomorrow’s run.  Don’t do anything today that will negatively impact your ability to run tomorrow.” - Tom Foreman Intensity Density:  if you make it so the density of your training impairs the intensity of your training, overall your training will suffer and/or you will risk injury.    I love runners, we are all sort of geeky and nerdy and special. Resources: <a href="http://tinamuir.com/episode66" rel="noopener nofollow" target="_blank">Last week's episode with Luke Tyburski </a> <a href="https://anchor.fm/tina4real" rel="noopener nofollow" target="_blank">Tina4Real Podcast </a> <a href="https://tinamuir.com/superstars/" rel="noopener nofollow" target="_blank">Running for Real Superstars Community</a> <a href="https://strengthrunning.com/" rel="noopener nofollow" target="_blank">Jason's website</a> <a href="https://twitter.com/jasonfitz1" rel="noopener nofollow" target="_blank">Jason on Twitter</a> <a href="https://instagram.com/jasonfitz1" rel="noopener nofollow" target="_blank">Jason on Instagram</a> <a href="https://www.facebook.com/strengthrunning" rel="noopener nofollow" target="_blank">Jason on Facebook</a> <a href="https://tinamuir.com/shop" rel="noopener nofollow" target="_blank">Buy a Running for Real T-shirt, Tank, or Hat</a> Thank you to HOKA ONE ONE for sponsoring this episode of Running for Real. I was nervous (and excited) to try new shoes out at the start of the year, but there was one brand in particular I knew I wanted to try, HOKA ONE ONE. I tried the Clifton 4 and LOVED them, now the HOKA ONE ONE Clifton 5 are out, and even better than the 4. Get yourself a pair at <a href="https://hokaoneone.com/running4real" rel="noopener nofollow" target="_blank">HOKAONEONE.com/running4real</a> for free expedited shipping Thanks to Aaptiv for supporting the podcast. New members get 30% off annual membership at <a href="http://www.aaptiv.com/TINA" rel="noopener nofollow" target="_blank">http://www.aaptiv.com/TINA</a> Get yourself a 5k/10k/half/full marathon plan when you sign up, and enjoy all the hand selected music, along with your choice of personal trainer. Come check it out!

Jason Fitzgerald: Don't Let the Typical Runner Mistakes Stop You -R4R 067

Running with an Elite Mindset There has been a lot of talk about breaking the 2-hour marathon over the past year. In 2018 Eliud Kipchoge finished with a time of 2:01:39 at the Berlin Marathon, beating the previous record by over 40 seconds. Many believe that the sub 2-hour marathon will happen in the next five to ten years when just a few years ago scientists were saying that it was impossible for a human to complete such a feat. Completing such an impossible task takes more than just a perfectly fit physical body and optimal running conditions. To break this type of barrier, the mind has to be just as fit as the body. “Your brain has all sorts of very clever and hardwired ways of trying to convince you to stop things that are hard,” says Alex Hutchinson. If there’s one thing that I am certain is hard, it’s running a marathon in under two hours. Alex Hutchinson, Ph.D., is an author and journalist who focuses much of his energies on human endurance research. He is also a former middle- and long-distance runner on the Canadian national team. In today’s episode of the Running for Real podcast, Alex adeptly articulates his thoughts on the impact of running with an elite mindset, and what that means today. This is not one you want to miss. Fads vs Facts Controversy and excitement always surround new inventions and discoveries that help to break world records. It can be difficult to distinguish between what is new and true and what is simply a coincidence (think of any short-lived diet fad). Sometimes it’s less about what works, and more about whether it is fair (like any number of banned drugs). Two interesting and seemingly unrelated ideas that may have an impact on the sub 2-hour marathon are shoes and smiles. The Nike Zoom Vaporfly 4% was the first shoe to cross the finish line in the 2018 Berlin Marathon. This shoe has now been worn by about half of the top 3 runners in each of the major marathons recently. The Nike Zoom Vaporfly is light, well-cushioned, and has a thin carbon fiber plate that supposedly gives a spring-like push to propel the runner forward. Purists argue that this shoe changes the run enough that it is no longer fair to compare those that have run without them, to those that have run with them. The shoes have yet to be banned, but don’t be surprised if broken records aren’t taken as seriously by those that run with them. In a recent experiment, scientists discovered that runners who smiled during a run compared to those that frowned, experienced a running economy that was 2% better. Smiling, whether naturally or deliberately, has been found to increase productivity, healing-rate, and a number of other things over the years. But is smiling always a positive thing? For Alex Hutchinson it’s about the situation. While training Alex realized that when he smiled, he felt surprisingly better. He finished a set with more energy, but his pace also slowed. Obviously, running slower makes you feel better.  However, when Alex is running paced splits, he does the best he can to relax his face. When you know your pace won’t change, then smiling can reap the benefits. But if an intense face is what gets you running fast, then put on your best snarl. In general, it is better to mix things up occasionally. Do Your Workout, Not the “Best” Workout Another common pitfall when training is to compare your training program to your competitors’. You know your body better than anyone, and doing your workout can be much more effective than doing someone else’s. Alex gives an example of changing his training to match one of his friends. Both Alex and his friend would beat each other in races about the same number of times, but Alex’s friend had a training program that was much more grueling. When Alex tried to complete a similar training session, he felt defeated, not able to even finish the workout. But he remembered that he could compete in the actual race with his own workout. An important part of an elitist mindset is faith in your way. If you believe in your stride, your training, and your body, you can spend less time comparing yourself and more time winning. A Progressive Mindset A great mindset to have when running a long-distance race is a progressive one. Start off the race with less intense, more relaxed thoughts, and as you near the finish line, have thoughts that give you the grit you need to dig deep. Sport psychologists recommend having planned thoughts during certain parts of a race. For example, plan on thinking about your dream home during mile 5-8, think about your form during mile 12-14, and think about that bully from middle school during mile 22-23. It’s just as important to exercise your mind as it is your body. Smile and snarl with purpose. Visualize and meditate. Practice having different thoughts during your workouts and see what works best for you. As you practice, you will find a mindset that helps you become the runner you want to be.  Resources: (Book) Endure Alex’s Twitter Alex’s Website Trent Stellingwerff’s Twitter    The wonderful sponsors for this episode is ME about my new book and Inside Tracker. Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.  It’s coming out on January 21, 2019 and available for pre-order NOW. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!!     Sometimes our bodies act in weird ways that don’t quite make sense. Often our bodies show that stress when we have blood work, but the results from the doctors can be confusing. I love using Inside Tracker to get my test, get the results assessed for me, and get the recommendations of what I can eat and do to improve my health. I recommend Inside Tracker High Performance Test Use coupon code TINA for 20% off.  Thanks for Listening! I hope you enjoyed today’s episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alex, I look forward to hearing your thoughts on the show.

Running with an Elite Mindset There has been a lot of talk about breaking the 2-hour marathon over the past year. In 2018 Eliud Kipchoge finished with a time of 2:01:39 at the Berlin Marathon, beating the previous record by over 40 seconds. Many believe that the sub 2-hour marathon will happen in the next five to ten years when just a few years ago scientists were saying that it was impossible for a human to complete such a feat. Completing such an impossible task takes more than just a perfectly fit physical body and optimal running conditions. To break this type of barrier, the mind has to be just as fit as the body. “Your brain has all sorts of very clever and hardwired ways of trying to convince you to stop things that are hard,” says Alex Hutchinson. If there’s one thing that I am certain is hard, it’s running a marathon in under two hours. Alex Hutchinson, Ph.D., is an author and journalist who focuses much of his energies on human endurance research. He is also a former middle- and long-distance runner on the Canadian national team. In today’s episode of the Running for Real podcast, Alex adeptly articulates his thoughts on the impact of running with an elite mindset, and what that means today. This is not one you want to miss. Fads vs Facts Controversy and excitement always surround new inventions and discoveries that help to break world records. It can be difficult to distinguish between what is new and true and what is simply a coincidence (think of any short-lived diet fad). Sometimes it’s less about what works, and more about whether it is fair (like any number of banned drugs). Two interesting and seemingly unrelated ideas that may have an impact on the sub 2-hour marathon are shoes and smiles. The Nike Zoom Vaporfly 4% was the first shoe to cross the finish line in the 2018 Berlin Marathon. This shoe has now been worn by about half of the top 3 runners in each of the major marathons recently. The Nike Zoom Vaporfly is light, well-cushioned, and has a thin carbon fiber plate that supposedly gives a spring-like push to propel the runner forward. Purists argue that this shoe changes the run enough that it is no longer fair to compare those that have run without them, to those that have run with them. The shoes have yet to be banned, but don’t be surprised if broken records aren’t taken as seriously by those that run with them. In a recent experiment, scientists discovered that runners who smiled during a run compared to those that frowned, experienced a running economy that was 2% better. Smiling, whether naturally or deliberately, has been found to increase productivity, healing-rate, and a number of other things over the years. But is smiling always a positive thing? For Alex Hutchinson it’s about the situation. While training Alex realized that when he smiled, he felt surprisingly better. He finished a set with more energy, but his pace also slowed. Obviously, running slower makes you feel better.  However, when Alex is running paced splits, he does the best he can to relax his face. When you know your pace won’t change, then smiling can reap the benefits. But if an intense face is what gets you running fast, then put on your best snarl. In general, it is better to mix things up occasionally. Do Your Workout, Not the “Best” Workout Another common pitfall when training is to compare your training program to your competitors’. You know your body better than anyone, and doing your workout can be much more effective than doing someone else’s. Alex gives an example of changing his training to match one of his friends. Both Alex and his friend would beat each other in races about the same number of times, but Alex’s friend had a training program that was much more grueling. When Alex tried to complete a similar training session, he felt defeated, not able to even finish the workout. But he remembered that he could compete in the actual race with his own workout. An important part of an elitist mindset is faith in your way. If you believe in your stride, your training, and your body, you can spend less time comparing yourself and more time winning. A Progressive Mindset A great mindset to have when running a long-distance race is a progressive one. Start off the race with less intense, more relaxed thoughts, and as you near the finish line, have thoughts that give you the grit you need to dig deep. Sport psychologists recommend having planned thoughts during certain parts of a race. For example, plan on thinking about your dream home during mile 5-8, think about your form during mile 12-14, and think about that bully from middle school during mile 22-23. It’s just as important to exercise your mind as it is your body. Smile and snarl with purpose. Visualize and meditate. Practice having different thoughts during your workouts and see what works best for you. As you practice, you will find a mindset that helps you become the runner you want to be.  Resources: <a href="https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866" rel="noopener nofollow" target="_blank">(Book) Endure</a> <a href="https://twitter.com/sweatscience?lang=en" rel="nofollow" target="_blank">Alex’s Twitter</a> <a href="http://alexhutchinson.net/" rel="nofollow" target="_blank">Alex’s Website</a> <a href="https://twitter.com/tstellingwerff?lang=en" rel="nofollow" target="_blank">Trent Stellingwerff’s Twitter</a>   The wonderful sponsors for this episode is ME about my new book and Inside Tracker. Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.  It’s coming out on January 21, 2019 and available for <a href="http://www.tinamuir.com/preorder" rel="noopener nofollow" target="_blank">pre-order</a> NOW. I can remind you when it is available if you sign up here <a href="https://tinamuir.com/subscriber/" rel="noopener nofollow" target="_blank">Running4Real Newsletter</a>. Thank you SO much for all of the support my friends!!   Sometimes our bodies act in weird ways that don’t quite make sense. Often our bodies show that stress when we have blood work, but the results from the doctors can be confusing. I love using Inside Tracker to get my test, get the results assessed for me, and get the recommendations of what I can eat and do to improve my health. I recommend <a href="https://www.insidetracker.com/store" rel="noopener nofollow" target="_blank">Inside Tracker High Performance Test</a> Use coupon code TINA for 20% off. Thanks for Listening! I hope you enjoyed today’s episode. To share your thoughts: Leave a note in the comment section below. Join the <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. 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, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Alex, I look forward to hearing your thoughts on the show.

Alex Hutchinson: How to Build Up Your Running Mindset R4R 097

Angelo Poli

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

Losing or gaining weight is a unique struggle for every person. We all know certain people that can eat whatever they want, and not gain an ounce. Others go to the gym for two weeks, down a protein drink or two, and put on 20lbs of muscle. Metabolism seems to be king when it comes to weight management. When identical diets and workout plans give entirely different results to two individuals, controlling our physique feels impossible. Enter Angelo Poli. Angelo is an expert in body transformations. He helps people obtain their physical performance goals and preferred physique. His method is to first analyze and diagnose how your body reacts to different amounts of food intake and physical output. From a database of collected body responses over the years, Angelo and his team then determine what food and exercise is right for you and your goals. We interviewed Angelo on the Running for Real podcast today and made sure to ask the hard questions: Is body transformation the best goal to have? What if I don’t want to focus on the numbers on the scale? What if I like to eat socially? Doesn’t meal prepping take too much time? The answers to these questions show a new way to think about metabolism and personal health planning. Listen along or read below to see how approaching your physical goals with a unique plan will give you the body you want. Can You Really Change Your Metabolism? Now that we have determined that metabolism is unique for all and that it controls much of our weight gain or loss, what can we do about it? First, we should remember that what works for one person, won’t work for another. Avoid comparing yourself to those that put you in a bad mood. We don’t know exactly what they eat or how they exercise. Even if we did, we don’t know how their body reacts to those inputs and outputs differently than our body would. To get the results you want, you need a plan unique for you. A great way to get started is to work with a professional like Angelo to get a complete analyze of where your body currently is. Then you can create a plan to strengthen your weaknesses. Angelo compares this process of analysis and planning to doing a pushup. If you start doing pushups without the proper form, you will not get the gains you hope for, and may even injure yourself. If, however you work on the proper form first, even by doing exercises that will help you do pushups prior to doing them, your energy will be more efficiently spent. The same is true for any physical goal. Wait, so can I change my metabolism or not? Angelo’s short answer: Yes. The Body’s Rules of Adaptability Metabolism is how the body reacts to input in the form of food and output in the form of physical movement. Everyone’s is a little different, or, a lot different. Technically, it is the whole range of biochemical processes happening in your body. But for our sake, it’s just how efficiently your body uses energy. However, just because you have a certain metabolism, doesn’t necessarily mean you are stuck with it. Since our bodies are adapting machines, it tries to be the most efficient with what you are currently giving it. This is exactly why it can be difficult for many to lose weight. Your body gets used to what you have been doing to it over the years and actually becomes quite efficient at giving you what you need even if you aren’t giving it what it needs. Just like we change our running workouts when our body plateaus, to get to certain weight or physique goals, we need to get our metabolism to change. For example, let's look at someone looking to lose 100lbs. The first 60lbs might come easily. Week after week you see results. After some time, your body will stop. Its metabolism isn’t “fast” enough to get rid of the last 40lbs. Angelo will often have people switch strategies at that point by gaining each pound back that you lose by eating more, building up your metabolism’s speed so to speak. Then after a few weeks or months, you back off on the amount you are eating again to drop another 20lbs and then switch strategies again. Goals vs. Values Angelo says that in order to obtain lifelong goals, we need to create values. Values create a system of doing things, a long term, constant way of life. One-time goals on the other hand, only last as long as specific steps to get to the goal last. If your goal is to run a marathon, you will run until you complete your race. If you value your health, and want to have a healthy lifestyle through running, you will never stop. Whatever your physique or performance goals are, look for ways to incorporate personal values. You will find more meaning in your workouts and will be able to maintain a way of life that you truly desire. Resources: <a href="https://www.metpro.co/tina" rel="noopener noreferrer nofollow" target="_blank">Free MetPro Consultation</a> <a href="http://angelopoli.com/" rel="noopener noreferrer nofollow" target="_blank">Angelo’s Website</a> <a href="https://michaeldauphinee.com/" rel="noopener noreferrer nofollow" target="_blank">Michael Dauphinee’s Website</a>   Thank you to Bodyhealth, Athletic Greens, and Metpro for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code <a href="https://tinamuir.com/aminos" rel="nofollow" target="_blank">TINAMUIR10</a> 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 <a href="http://athleticgreens.com/tina" rel="noopener noreferrer nofollow" target="_blank">here </a>to learn more! I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes it is Angelo's company that I wasn't too excited about when they first reached out to me, but just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click <a href="https://metpro.co/tina" rel="noopener noreferrer nofollow" target="_blank">here</a> 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 <a href="https://www.facebook.com/groups/runningforrealfocus/" rel="noopener noreferrer nofollow" target="_blank">Running for Real Facebook Group</a> and share your thoughts on the episode (or future guests you would like to hear from) Share this show on <a href="https://twitter.com/tinamuir" rel="noopener noreferrer nofollow" target="_blank">Twitter</a>, <a href="https://www.facebook.com/runningforreal" rel="noopener noreferrer nofollow" target="_blank">Facebook</a>, <a href="http://instagram.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Instagram</a>, or <a href="https://www.pinterest.com/tinamuir88" rel="noopener noreferrer nofollow" target="_blank">Pinterest</a>. To help out the show: Leave an honest <a href="https://itunes.apple.com/us/podcast/running-for-real-podcast-celebrating-runner-highs-embracing/id1225735334" rel="noopener noreferrer nofollow" target="_blank">review on iTunes</a>. 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, <a href="http://tinamuir.com/subscribe" rel="noopener noreferrer nofollow" target="_blank">you can find out here.</a> Thank you to Angelo, I look forward to hearing your thoughts on the show.

Angelo Poli: There Is Nothing Fair About Metabolism -R4R 126

Phil Maffetone

Dr. Phil Maffetone is one of the best running experts in the industry for his work on the MAF method of training and his research on nutrition, particularly how to burn fat for fuel. Today Phil and I started talking about nutrition, how he discovered that there was something fundamentally wrong with the food sold today, and how deceptive the food industry can be. We discuss how the Government subsidizes junk food, leaving fruits and vegetables more expensive, which makes eating well on a budget impossible to accomplish. The chronic diseases most people die of linked to being overfat, and the reasons why weighing yourself is NOT an accurate indicator of how well your body is doing. Not only are you starting your day depressed from the number you have seen, but you are essentially measuring water weight. Phil gives us a better solution, and ways to eat better for your long-term health as well as your running. We discuss why runners might struggle to run fast speed workouts with a low carb diet initially (I definitely experienced this!), and the power of those slow twitch muscles to develop our aerobic system. Fueling them correctly will only help us feel better, and of course run faster. In the second half of the interview, we discuss the MAF method of running "slow" for 3-6 months, and how you although it seems counterproductive, you will end up running easy at a pace you previously considered hard, by giving your body the time to adapt and learn to burn fat for fuel instead of working off carbs. Finally, Phil discusses his latest research on the Boston marathon, and his vow to try to change the ruling on Boston being a record ineligible course, as his research proves it is by far the slowest...and actually, two other courses have a distinct advantage. This episode is for you if you love to learn about the science behind what is going on in the running world. Phil is one of the names every runner needs to know, and this is why. Today's Guest Phil Maffetone Dr. Philip Maffetone has been a private practitioner, health and athlete coach and consultant, published independent researcher, respected pioneer in the field of complementary sports medicine, and internationally recognized educator and author in the fields of nutrition, biofeedback, exercise physiology, and athletic training over the course of his forty- year career.  What You Will Learn About  Are we turning a corner with our health or are we getting worse? What overfat is and how it is affecting our running more than we realize How to lose that excess fat without going on a diet Why getting rid of refined carbohydrates through sugar and junk food will make you feel significantly better in your running The benefits of building your aerobic system for your health, not just your running What fatiguing early in the race shows about your system and what you need to do How you can run faster even if you are running slow every day  Inspirational Quotes The big companies, the sugar industry, the junk food companies know what we think, they know what people think, so they are changing things. We have a whole new world of junk food called natural. If you go into health food stores, you will see junk foods, and it is very well disguised, and if you are not careful, you will be sucked in by the packaging, by the names, the inferences. 90% of US adults are overfat, that is mind boggling…exercise isn't going to solve the problem. More people in the US are exercising than ever before, sugar being added to foods is the problem. Junk food is not cheap, it just appears to be cheap because the price you pay for one meal or one dinner for the family. People who consume junk food get hungrier sooner, so they eat more calories. That's what junk food does, that is what sugar does. Diets don't work long-term. We need to take responsibility for our own health, and not rely on anybody. What sugar does when we consume it; about 40% of that sugar gets converted to fat and gets stored. The more sugar we consume, the more we convert. When we consume that sugar, we take a lot of the fat that is stored on our arms and legs, and send it to the belly. Sugar reduces our ability to burn fat. It takes a while for exercise alone to have an effect on body fat, but with sugar, it really takes 2 meals of no sugar or low sugar to affect your metabolism measurably. Within the course of 2 weeks, I have seen people lose 2 inches on their waist. It's now considered normal for runners to have frequent infections. Submax performance is a very good way to measure max performance…and it is something you can do in the course or training without having to rest for it or recover after it. Runners do more than run. They have a social life, a work life, a family life, and all these factors have a certain amount of stress, and that stress impacts our ability to progress. The most common reason people don't progress is because of their diet, because of the sugar. That's the benefit of the aerobic system, you can run faster at the same heart rate, and if you can run faster in training, you can run faster at the same race heart rate as well. It's a scientific way to get more healthy and fit Stress affects us regardless of where the stress is, whether it's the physical stress of bad shoes or the biochemical stress of eating junk food or the mental stress of having a bad day at the option, weather can be a stress too. Hazy hot and humid weather is a huge stress. Under stress our resting, training, and racing heart rates are higher. Resources Mentioned Last week's interview with Chad Moye Big Fat Food Fraud Book Endurance planet podcast with Tawnee Gibson Athletes; Fit But Unhealthy Definition of overfat Article about excess body fat and being overfat 2 week test  MAF test MAF Heart Rate Formula Boston marathon study about it being a slow course Generation UCAN and BodyHealth sponsored this episode of Running for Real. Two products you can rely on. Even if you are trying to tweak your diet to be ready for race day. Generation UCAN is the ONLY fuel I needed during my marathons, and you can get 15% off with code RUNNING4REAL at Generationucan.com BodyHealth Perfect Amino helped my body recover MUCH faster after runs and workouts, I couldn't imagine my training life without them. You can get 10% off at BodyHealth.com using coupon code TINA10

Dr. Phil Maffetone is one of the best running experts in the industry for his work on the MAF method of training and his research on nutrition, particularly how to burn fat for fuel. Today Phil and I started talking about nutrition, how he discovered that there was something fundamentally wrong with the food sold today, and how deceptive the food industry can be. We discuss how the Government subsidizes junk food, leaving fruits and vegetables more expensive, which makes eating well on a budget impossible to accomplish. The chronic diseases most people die of linked to being overfat, and the reasons why weighing yourself is NOT an accurate indicator of how well your body is doing. Not only are you starting your day depressed from the number you have seen, but you are essentially measuring water weight. Phil gives us a better solution, and ways to eat better for your long-term health as well as your running. We discuss why runners might struggle to run fast speed workouts with a low carb diet initially (I definitely experienced this!), and the power of those slow twitch muscles to develop our aerobic system. Fueling them correctly will only help us feel better, and of course run faster. In the second half of the interview, we discuss the MAF method of running "slow" for 3-6 months, and how you although it seems counterproductive, you will end up running easy at a pace you previously considered hard, by giving your body the time to adapt and learn to burn fat for fuel instead of working off carbs. Finally, Phil discusses his latest research on the Boston marathon, and his vow to try to change the ruling on Boston being a record ineligible course, as his research proves it is by far the slowest...and actually, two other courses have a distinct advantage. This episode is for you if you love to learn about the science behind what is going on in the running world. Phil is one of the names every runner needs to know, and this is why. Today's Guest Phil Maffetone Dr. Philip Maffetone has been a private practitioner, health and athlete coach and consultant, published independent researcher, respected pioneer in the field of complementary sports medicine, and internationally recognized educator and author in the fields of nutrition, biofeedback, exercise physiology, and athletic training over the course of his forty- year career.  What You Will Learn About <ul> <li>Are we turning a corner with our health or are we getting worse?</li> <li>What overfat is and how it is affecting our running more than we realize</li> <li>How to lose that excess fat without going on a diet</li> <li>Why getting rid of refined carbohydrates through sugar and junk food will make you feel significantly better in your running</li> <li>The benefits of building your aerobic system for your health, not just your running</li> <li>What fatiguing early in the race shows about your system and what you need to do</li> <li>How you can run faster even if you are running slow every day</li> </ul> Inspirational Quotes The big companies, the sugar industry, the junk food companies know what we think, they know what people think, so they are changing things. We have a whole new world of junk food called natural. If you go into health food stores, you will see junk foods, and it is very well disguised, and if you are not careful, you will be sucked in by the packaging, by the names, the inferences. 90% of US adults are overfat, that is mind boggling…exercise isn't going to solve the problem. More people in the US are exercising than ever before, sugar being added to foods is the problem. Junk food is not cheap, it just appears to be cheap because the price you pay for one meal or one dinner for the family. People who consume junk food get hungrier sooner, so they eat more calories. That's what junk food does, that is what sugar does. Diets don't work long-term. We need to take responsibility for our own health, and not rely on anybody. What sugar does when we consume it; about 40% of that sugar gets converted to fat and gets stored. The more sugar we consume, the more we convert. When we consume that sugar, we take a lot of the fat that is stored on our arms and legs, and send it to the belly. Sugar reduces our ability to burn fat. It takes a while for exercise alone to have an effect on body fat, but with sugar, it really takes 2 meals of no sugar or low sugar to affect your metabolism measurably. Within the course of 2 weeks, I have seen people lose 2 inches on their waist. It's now considered normal for runners to have frequent infections. Submax performance is a very good way to measure max performance…and it is something you can do in the course or training without having to rest for it or recover after it. Runners do more than run. They have a social life, a work life, a family life, and all these factors have a certain amount of stress, and that stress impacts our ability to progress. The most common reason people don't progress is because of their diet, because of the sugar. That's the benefit of the aerobic system, you can run faster at the same heart rate, and if you can run faster in training, you can run faster at the same race heart rate as well. It's a scientific way to get more healthy and fit Stress affects us regardless of where the stress is, whether it's the physical stress of bad shoes or the biochemical stress of eating junk food or the mental stress of having a bad day at the option, weather can be a stress too. Hazy hot and humid weather is a huge stress. Under stress our resting, training, and racing heart rates are higher. Resources Mentioned <a href="http://tinamuir.com/episode27" rel="noopener nofollow" target="_blank">Last week's interview with Chad Moye</a> <a href="http://amzn.to/2wCUCu5" rel="noopener nofollow" target="_blank">Big Fat Food Fraud Book</a> <a href="http://www.enduranceplanet.com/?s=podcast" rel="noopener nofollow" target="_blank">Endurance planet podcast with Tawnee Gibson</a> <a href="https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-016-0048-x" rel="noopener nofollow" target="_blank">Athletes; Fit But Unhealthy</a> <a href="http://journal.frontiersin.org/article/10.3389/fpubh.2016.00279/full" rel="noopener nofollow" target="_blank">Definition of overfat</a> <a href="http://journal.frontiersin.org/article/10.3389/fpubh.2017.00190/full" rel="noopener nofollow" target="_blank">Article about excess body fat and being overfat</a> <a href="https://philmaffetone.com/2-week-test/" rel="noopener nofollow" target="_blank">2 week test </a> <a href="https://philmaffetone.com/maf-test/" rel="noopener nofollow" target="_blank">MAF test</a> <a href="https://philmaffetone.com/180-formula/" rel="noopener nofollow" target="_blank">MAF Heart Rate Formula</a> <a href="https://doi.org/10.1371/journal.pone.0184024" rel="noopener nofollow" target="_blank">Boston marathon study about it being a slow course</a> Generation UCAN and BodyHealth sponsored this episode of Running for Real. Two products you can rely on. Even if you are trying to tweak your diet to be ready for race day. Generation UCAN is the ONLY fuel I needed during my marathons, and you can get <a href="http://generationucan.com/running4real" rel="noopener nofollow" target="_blank">15% off with code RUNNING4REAL</a> at <a href="http://generationucan.com/running4real" rel="noopener nofollow" target="_blank">Generationucan.com</a> BodyHealth Perfect Amino helped my body recover MUCH faster after runs and workouts, I couldn't imagine my training life without them. You can get 10% off at <a href="http://bodyhealth.com" rel="noopener nofollow" target="_blank">BodyHealth.com</a> using coupon code TINA10

Phil Maffetone: What Is Your Fatigue Early in Races Really Showing You? - R4R 028 

Courtney Dauwalter

Today’s interview is with Courtney Dauwalter, an Ultrarunner, who was the first finisher in the 2017 Moab 240….yes the first, not the first woman, the first finisher.  She finished in a mind blowing 58 hours, 10 hours faster than the second place finisher.  She was a DNF on her first 100 mile race and has been learning about mental toughness ever since. We discuss how important it is to just stay in the moment, to relish the times when you are flying high and feeling good and not letting yourself wallow in the tougher things that happen along the way.  During your training you have to learn to find those little things that ground you, whether they are quotes people have said to you, or listen to music, or whatever grounds you.  Because doing math tricks you can do on a shorter race gets really hard on races like this. We discuss running #nowatchme.  Courtney ran cross country and did skiing in high school and her coaches worked with her to know the feeling of how a pace feels and just running by feel.  She doesn’t use a watch or try to watch her paces or hit particular paces, she listens to her body and what it is telling her is right that day.  She has a plan for a run for a day but lets her feet decide whether to veer off on a trail or a road, and let her body lets her know each day and at each turn which route to take.  How it is also important being ok with those down days when you are just not feeling it and cut it short. We cover her 100 mile race where she suffered vision issues and ran essentially blind the last 12 miles from what turned out to be a combination of nutrition shortages, contact lens use, and and corneal swelling from dehydration and debris. We discuss why Courtney chooses to run in baggy men’s running clothing vs technical fabrics.  How she napped for 20 minutes during the earlier parts of the Moab 240 and then 1 minute around mile 200 (her pacer woke her up) and how she felt completely refreshed and rejuvenated.  It was cold, and it would not have been wise to stay still for long. Have you ever hallucinated running?  Courtney has and we talk about what it is like to have that happen in a race.  And now her friends always ask her what she saw out there this time. Today’s Guest Courtney Dauwalter is a Colorado based Ultrarunner.  She grew up with two brothers, where you compete for everything, because, well they are boys.  She holds the American Woman’s 24 hour endurance run record at 155.39 miles, besting her own previous record.  She is a full time science teacher What you will learn about:  How Courtney just battled her battle during the 238 mile Moab 240 race and didn’t know how far she was ahead of any other runners. The thoughts of a cooler of beer got her through the last DAY of the race. Courtney discusses how she tries to reel in the person in front of her, whether it is a male or female, because most of the competition is within herself against herself. Ultramarathons are humbling because you can pass someone but eventually get passed back. How to listen to your body and run what is right on each day, running #nowatchme and finding your cruise control speed during your training. Trail running helps teach you that because you often have to power hike the uphill sections but can fly down the downhill parts. How Courtney ran the last 12 miles blind during the Run Rabbit Run 100 mile race and kept going, despite frequently falling and bashing her head because she could not see other than a small spot right at her feet. She had been pushing the pace, nutrition intake was not going well, and it was nighttime so she at first put it off as headlamp issues. We discuss hallucinating on a trail race during the night later in a race. We talk about working through physical pain and how you can keep going until you get past it until your next surge. Repeating mantras, getting to a landmark, listen to music, eat something…anything to take you out of the pain mentally for a short time until you feel better. Learn and watch from all the other amazing runners in the sport.    Inspirational Quotes: I’m either completely committed to what I am doing, or have a few screws loose, who knows. If you push through the dark moments when everything hurts, you will find another reserve of strength you didn’t know you had. Know that a high is going to come again. Resources: Last week's episode with Chau Smith  Tina4Real Podcast  Running for Real Superstars Community Courtney on Instagram Courtney on Twitter Courtney on Facebook Courtney on Youtube  Buy a Running for Real T-shirt, Tank, or Hat Thank you to BodyHealth for sponsoring this episode of Running for Real. 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

Today’s interview is with Courtney Dauwalter, an Ultrarunner, who was the first finisher in the 2017 Moab 240….yes the first, not the first woman, the first finisher.  She finished in a mind blowing 58 hours, 10 hours faster than the second place finisher.  She was a DNF on her first 100 mile race and has been learning about mental toughness ever since. We discuss how important it is to just stay in the moment, to relish the times when you are flying high and feeling good and not letting yourself wallow in the tougher things that happen along the way.  During your training you have to learn to find those little things that ground you, whether they are quotes people have said to you, or listen to music, or whatever grounds you.  Because doing math tricks you can do on a shorter race gets really hard on races like this. We discuss running #nowatchme.  Courtney ran cross country and did skiing in high school and her coaches worked with her to know the feeling of how a pace feels and just running by feel.  She doesn’t use a watch or try to watch her paces or hit particular paces, she listens to her body and what it is telling her is right that day.  She has a plan for a run for a day but lets her feet decide whether to veer off on a trail or a road, and let her body lets her know each day and at each turn which route to take.  How it is also important being ok with those down days when you are just not feeling it and cut it short. We cover her 100 mile race where she suffered vision issues and ran essentially blind the last 12 miles from what turned out to be a combination of nutrition shortages, contact lens use, and and corneal swelling from dehydration and debris. We discuss why Courtney chooses to run in baggy men’s running clothing vs technical fabrics.  How she napped for 20 minutes during the earlier parts of the Moab 240 and then 1 minute around mile 200 (her pacer woke her up) and how she felt completely refreshed and rejuvenated.  It was cold, and it would not have been wise to stay still for long. Have you ever hallucinated running?  Courtney has and we talk about what it is like to have that happen in a race.  And now her friends always ask her what she saw out there this time. Today’s Guest Courtney Dauwalter is a Colorado based Ultrarunner.  She grew up with two brothers, where you compete for everything, because, well they are boys.  She holds the American Woman’s 24 hour endurance run record at 155.39 miles, besting her own previous record.  She is a full time science teacher What you will learn about: <ul> <li>How Courtney just battled her battle during the 238 mile Moab 240 race and didn’t know how far she was ahead of any other runners. The thoughts of a cooler of beer got her through the last DAY of the race.</li> <li>Courtney discusses how she tries to reel in the person in front of her, whether it is a male or female, because most of the competition is within herself against herself. Ultramarathons are humbling because you can pass someone but eventually get passed back.</li> <li>How to listen to your body and run what is right on each day, running #nowatchme and finding your cruise control speed during your training. Trail running helps teach you that because you often have to power hike the uphill sections but can fly down the downhill parts.</li> <li>How Courtney ran the last 12 miles blind during the Run Rabbit Run 100 mile race and kept going, despite frequently falling and bashing her head because she could not see other than a small spot right at her feet. She had been pushing the pace, nutrition intake was not going well, and it was nighttime so she at first put it off as headlamp issues.</li> <li>We discuss hallucinating on a trail race during the night later in a race.</li> <li>We talk about working through physical pain and how you can keep going until you get past it until your next surge. Repeating mantras, getting to a landmark, listen to music, eat something…anything to take you out of the pain mentally for a short time until you feel better. Learn and watch from all the other amazing runners in the sport.</li> </ul>   Inspirational Quotes: I’m either completely committed to what I am doing, or have a few screws loose, who knows. If you push through the dark moments when everything hurts, you will find another reserve of strength you didn’t know you had. Know that a high is going to come again. Resources: <a href="http://tinamuir.com/episode62" rel="noopener nofollow" target="_blank">Last week's episode with Chau Smith </a> <a href="https://anchor.fm/tina4real" rel="noopener nofollow" target="_blank">Tina4Real Podcast </a> <a href="https://tinamuir.com/superstars/" rel="noopener nofollow" target="_blank">Running for Real Superstars Community</a> <a href="https://instagram.com/courtneydauwalter" rel="noopener nofollow" target="_blank">Courtney on Instagram</a> <a href="https://twitter.com/courtdauwalter" rel="noopener nofollow" target="_blank">Courtney on Twitter</a> <a href="https://www.facebook.com/courtneydauwalter/" rel="noopener nofollow" target="_blank">Courtney on Facebook</a> <a href="https://www.youtube.com/watch?v=xtxffRAg_3c" rel="noopener nofollow" target="_blank">Courtney on Youtube </a> <a href="https://tinamuir.com/shop" rel="noopener nofollow" target="_blank">Buy a Running for Real T-shirt, Tank, or Hat</a> Thank you to BodyHealth for sponsoring this episode of Running for Real. 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 <a href="http://bodyhealth.com/" rel="noopener nofollow" target="_blank">Bodyhealth.com</a> using coupon code TINA10

Courtney Dauwalter: Can You Find the Reserve of Strength Never Knew You Had? - R4R 063

Renee McGregor

Food Glorious Food! That is how Renee McGregor started her book. That is how we should think of food and eating. It is one of our pleasures in life...yet in recent years, food has been tainted by guilt, frustration, and judgment. Renee is here to discuss orthorexia, and how much anxiety our obsession with healthy eating can bring...and the isolation that follows, not just around eating, but within our day to day activities and way we feel about ourselves to the core. Athletes are more susceptible to obsessive eating, as runners already need to be extreme and dedicated, meaning we will do almost anything to achieve our goals. We might not even realize it is happening initially, and may lead to feelings of being unable to eat unless we have exercised enough...so when injuries strike, food becomes very restricted. Renee and I discuss social media, and how damaging it can be, especially if we are in a bad patch. She shares how many famous food bloggers have recently come out admitting that their social media profiles were all a lie, and they were in fact unhappy and unable to even eat those foods they promoted. At this time in our lives, it becomes all too easy to base our sense of worth on how many likes or what people said about our shares online. Even if you are the most confident person in the world, social media can make you feel like you are not good enough. This episode is all about learning how to rebuild yourself and rebuild your confidence to be comfortable with who you are, not the number of likes you get on a photo. Renee DESTROYS the myth of carbs being bad for us, and tells us why they have been blamed for our health issues, which is why so many people are scared of them, and why cutting carbs is involved in almost every diet. This is a good reminder that training hard is important, but so is down time, enjoying company of others, and being kind to yourself. It is too easy for us to get that sense of failure if we try to eat healthy, but end up hungry soon later, it makes us feel like we have messed up, so we binge and feel bad about ourselves. This episode will help you see that thinking, understand that it is not true (and why we are so hungry so soon after), to leave you feeling good about yourself. Let's see if we can make it Food! Glorious Food! Again. Today's Guest Renee McGregor Renee McGregor is a leading sports and eating disorder specialist dietitian.  She is accredited by the Health and Care Professions Council, the Sports and Exercise Nutrition Register, and is a member of the BDA’s Sports Nutrition Specialist Group. What You Will Learn About  How what you see through food bloggers and clean eating websites is not necessarily the reality of how their life is actually like How to handle social situations where food is involved if it feels like others are judging your food choices Signs and symptoms you are (or a loved one is) showing, which could be major warning signs for orthorexia Traits that are common within people who do struggle with eating disorders (and how you can stop the need to control and anxiety taking over your life if you have these traits) How social media is making things worse AND better for our culture, and how comparison to others online is destroying our confidence Why people initially feel better when they remove carbs...and why that does not last Why we struggle to regulate our eating when we try to eat really healthy, and how our body reacts to to it, and we end up overeating, feeling terrible about ourselves    Inspirational Quotes I realized how bad it had got, how bad the situation was and it was actually a very difficult experience. It's not all it seems to be. The term healthy eating can be interpreted in so many ways. This is where the problem lies...often it is about low carb or having juices or doing a detox. My heart starts to sink a little, as I know actually, healthy eating for me, when I am teaching people with disordered eating and dysfunctional relationships with food, healthy eating when I am educating them is about unrestrained eating, actually about understanding that yeah, the majority of the time, of course we want you to eat well, want you to eat whole grains, fruits and vegetables, we want you to eat dairy, but we want you to include everything in your diet. That does mean, if you quite fancy a piece of cake or you want a bowl of ice cream or a glass of wine, you don't beat yourself up about it. It should be food glorious food, but actually, everyone is so fearful of food now, they don't know what they should have, they don't know if that is right, should I have it. There is no real right or wrong, it is really about what is right for you as an individual.  One of the problems with an eating disorder is that you never know when enough is enough, because nothing is ever enough. You are constantly in search of trying to be better. I am a dietitian, I eat well the majority of the time, but I do also eat chocolate, have ice cream, eat cake, because actually those are important for me to actually be with my friends and family. To me, that is equally as important as putting those good things into my body. With orthorexia it is more aesthetic, where as with anorexia and bulimia is that it is about calories and control. It all comes back to the need to control the anxiety and the anxiety is usually fueled by a negative sense of self, that inability to like themselves, to be self compassionate. You can only compare yourself to yourself. Social media is a snapshot of someones life, it is not reality. Carbs have been given such a negative press. We have gone from blaming fats for heart health to blaming carbs. The reality is, its not carbohydrate per say, its the type of carbohydrate you eat and the portion sizes you eat. Its not that carbs are bad. No one food group is to blame for anything, it is a multifactorial system, and it is about understanding that your body needs something from every group to perform well. A lot of the statements that have been made out there, have been made by people who have very little understanding of nutrition and biochemistry. When people start depriving themselves of things they quite like, even if it is a one off, they are not allowing themselves to be compassionate and self caring. Resources Mentioned Last week's interview with Phil Maffetone Renee's book: Orthorexia: When Healthy Eating Goes Bad Bee Wilson Madeleine Shaw Renee's blog about the Clean Eating Debate  Horizon program on a well known blogger Anorexia and Bulimia Care Generation UCAN and BodyHealth sponsored this episode of Running for Real. Two products you can rely on. Even if you are trying to tweak your diet to be ready for race day, Generation UCAN is the ONLY fuel I needed during my marathons. This is one product that can help you make sure you are well fueled, both in training and in races. I love the bars for every day training, and still have one every morning, they are great for pre-workout, ESPECIALLY if you are prone to stomach upsets. You can get 15% off with code RUNNING4REAL at Generationucan.com BodyHealth Perfect Amino helped my body recover MUCH faster after runs and workouts, I couldn't imagine my training life without them. You can enter to win a free pack of 6 bottles or get 10% off at BodyHealth.com using coupon code TINA10. Click the banner for more information.

Food Glorious Food! That is how Renee McGregor started her book. That is how we should think of food and eating. It is one of our pleasures in life...yet in recent years, food has been tainted by guilt, frustration, and judgment. Renee is here to discuss orthorexia, and how much anxiety our obsession with healthy eating can bring...and the isolation that follows, not just around eating, but within our day to day activities and way we feel about ourselves to the core. Athletes are more susceptible to obsessive eating, as runners already need to be extreme and dedicated, meaning we will do almost anything to achieve our goals. We might not even realize it is happening initially, and may lead to feelings of being unable to eat unless we have exercised enough...so when injuries strike, food becomes very restricted. Renee and I discuss social media, and how damaging it can be, especially if we are in a bad patch. She shares how many famous food bloggers have recently come out admitting that their social media profiles were all a lie, and they were in fact unhappy and unable to even eat those foods they promoted. At this time in our lives, it becomes all too easy to base our sense of worth on how many likes or what people said about our shares online. Even if you are the most confident person in the world, social media can make you feel like you are not good enough. This episode is all about learning how to rebuild yourself and rebuild your confidence to be comfortable with who you are, not the number of likes you get on a photo. Renee DESTROYS the myth of carbs being bad for us, and tells us why they have been blamed for our health issues, which is why so many people are scared of them, and why cutting carbs is involved in almost every diet. This is a good reminder that training hard is important, but so is down time, enjoying company of others, and being kind to yourself. It is too easy for us to get that sense of failure if we try to eat healthy, but end up hungry soon later, it makes us feel like we have messed up, so we binge and feel bad about ourselves. This episode will help you see that thinking, understand that it is not true (and why we are so hungry so soon after), to leave you feeling good about yourself. Let's see if we can make it Food! Glorious Food! Again. Today's Guest Renee McGregor Renee McGregor is a leading sports and eating disorder specialist dietitian.  She is accredited by the Health and Care Professions Council, the Sports and Exercise Nutrition Register, and is a member of the BDA’s Sports Nutrition Specialist Group. What You Will Learn About <ul> <li>How what you see through food bloggers and clean eating websites is not necessarily the reality of how their life is actually like</li> <li>How to handle social situations where food is involved if it feels like others are judging your food choices</li> <li>Signs and symptoms you are (or a loved one is) showing, which could be major warning signs for orthorexia</li> <li>Traits that are common within people who do struggle with eating disorders (and how you can stop the need to control and anxiety taking over your life if you have these traits)</li> <li>How social media is making things worse AND better for our culture, and how comparison to others online is destroying our confidence</li> <li>Why people initially feel better when they remove carbs...and why that does not last</li> <li>Why we struggle to regulate our eating when we try to eat really healthy, and how our body reacts to to it, and we end up overeating, feeling terrible about ourselves</li> </ul>   Inspirational Quotes I realized how bad it had got, how bad the situation was and it was actually a very difficult experience. It's not all it seems to be. The term healthy eating can be interpreted in so many ways. This is where the problem lies...often it is about low carb or having juices or doing a detox. My heart starts to sink a little, as I know actually, healthy eating for me, when I am teaching people with disordered eating and dysfunctional relationships with food, healthy eating when I am educating them is about unrestrained eating, actually about understanding that yeah, the majority of the time, of course we want you to eat well, want you to eat whole grains, fruits and vegetables, we want you to eat dairy, but we want you to include everything in your diet. That does mean, if you quite fancy a piece of cake or you want a bowl of ice cream or a glass of wine, you don't beat yourself up about it. It should be food glorious food, but actually, everyone is so fearful of food now, they don't know what they should have, they don't know if that is right, should I have it. There is no real right or wrong, it is really about what is right for you as an individual.  One of the problems with an eating disorder is that you never know when enough is enough, because nothing is ever enough. You are constantly in search of trying to be better. I am a dietitian, I eat well the majority of the time, but I do also eat chocolate, have ice cream, eat cake, because actually those are important for me to actually be with my friends and family. To me, that is equally as important as putting those good things into my body. With orthorexia it is more aesthetic, where as with anorexia and bulimia is that it is about calories and control. It all comes back to the need to control the anxiety and the anxiety is usually fueled by a negative sense of self, that inability to like themselves, to be self compassionate. You can only compare yourself to yourself. Social media is a snapshot of someones life, it is not reality. Carbs have been given such a negative press. We have gone from blaming fats for heart health to blaming carbs. The reality is, its not carbohydrate per say, its the type of carbohydrate you eat and the portion sizes you eat. Its not that carbs are bad. No one food group is to blame for anything, it is a multifactorial system, and it is about understanding that your body needs something from every group to perform well. A lot of the statements that have been made out there, have been made by people who have very little understanding of nutrition and biochemistry. When people start depriving themselves of things they quite like, even if it is a one off, they are not allowing themselves to be compassionate and self caring. Resources Mentioned <a href="http://tinamuir.com/episode28" rel="noopener nofollow" target="_blank">Last week's interview with Phil Maffetone</a> Renee's book: <a href="http://amzn.to/2xqETAD" rel="noopener nofollow" target="_blank">Orthorexia: When Healthy Eating Goes Bad</a> <a href="https://twitter.com/KitchenBee" rel="noopener nofollow" target="_blank">Bee Wilson</a> <a href="http://madeleineshaw.com" rel="noopener nofollow" target="_blank">Madeleine Shaw</a> <a href="http://www.reneemcgregor.com/blog/an-open-mind-is-a-healthy-mind" rel="noopener nofollow" target="_blank">Renee's blog about the Clean Eating Debate </a> <a href="http://www.bbc.co.uk/programmes/b08bhd29" rel="noopener nofollow" target="_blank">Horizon program on a well known blogger</a> <a href="http://www.anorexiabulimiacare.org.uk" rel="noopener nofollow" target="_blank">Anorexia and Bulimia Care</a> Generation UCAN and BodyHealth sponsored this episode of Running for Real. Two products you can rely on. Even if you are trying to tweak your diet to be ready for race day, Generation UCAN is the ONLY fuel I needed during my marathons. This is one product that can help you make sure you are well fueled, both in training and in races. I love the bars for every day training, and still have one every morning, they are great for pre-workout, ESPECIALLY if you are prone to stomach upsets. You can get <a href="http://generationucan.com/running4real" rel="noopener nofollow" target="_blank">15% off with code RUNNING4REAL</a> at <a href="http://generationucan.com/running4real" rel="noopener nofollow" target="_blank">Generationucan.com</a> BodyHealth Perfect Amino helped my body recover MUCH faster after runs and workouts, I couldn't imagine my training life without them. You can enter to win a free pack of 6 bottles or get 10% off at <a href="http://bodyhealth.com" rel="nofollow" target="_blank">BodyHealth.com</a> using coupon code TINA10. Click the banner for more information.

Renee McGregor: Is Healthy Eating Ruining Your Life? - R4R 033

Matt B. Davis

Matt B. Davis is widely known in the Obstacle Course racing world and is the founder and face of Obstacle Racing Media and is also the podcast host.  Matt is also race director for numerous Obstacle Course races. Matt has an incredible sense of humor and there is a lot of laughter in this episode.  But this episode is about a serious topic that is not talked about often enough, depression, especially bipolar disease.  Matt shows incredible bravery in telling his story and this is an important discussion for all of us to participate in so we can learn and be available to help others in our lives when they are ready for taking the step to get help. Today’s Guest Matt B. Davis, former stand-up-comic, Journalist, and Obstacle Course racer is the co-founder, face and voice of Obstacle Racing Media.  He is also the podcast host of the Atlanta Podcast and of Tough Mudder Facebook Live.  He and His wife and 3 kids live in Atlanta. What you will learn about:  Why Matt thinks you should try an obstacle race and how you never regret trying something new How Matt discovered in December 2016 that he suffered from bipolar disease when he went into a severe depression after a manic episode.  He made comments on his podcasts and Facebook about how he was suffering and was amazed at the overwhelming support he got from his listeners. Depression gives you the sense that you have been let into a secret, and the secret is life is meaningless. Running would allow him to shut off his brain a little bit, but most of the time he was still feeling that it was useless. He got help by attending an outpatient program, reluctantly, at the time attending group therapy sessions. All you can do is meet the person where they are at, and offer to give them whatever help they are ready to accept.  Let them know you are available for them in whatever they need. Things to recognize if a friend is headed down the path of depression:  lacking in communication/avoiding communication; if they stop taking medications is a big one. Yoga and meditation, gratitude lists are all helpful in dealing with depression.  Get your friends to participate in a Gratitude List circle as it can give you even more insight.  Send your gratitude lists to your friends.   Inspirational Quotes: All you can do to help someone is to meet them where they are; if they are not ready for help there is little you can do to push them toward change. Running absolutely helped me and I don’t know that I would be here without it. We all need that one person in our life we can confide in and share with, and it is probably best if it is not your spouse. Resources: Last week's episode with Eric Schranz  Tina4Real Podcast  Running for Real Superstars Community Support Tina through her Patreon Page Buy a Running for Real T-shirt, Tank, or Hat The book SuperBetter Insight Timer App Article on How Short Life is Matt on Instagram Matt on Twitter Matt on Facebook Obstacle Racing Media Website Thank you to Aaptiv and Bodyhealth for sponsoring this episode of Running for Real. Thanks to Aaptiv for supporting the podcast. New members get 30% off annual membership at http://www.aaptiv.com/running4real 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

Matt B. Davis is widely known in the Obstacle Course racing world and is the founder and face of Obstacle Racing Media and is also the podcast host.  Matt is also race director for numerous Obstacle Course races. Matt has an incredible sense of humor and there is a lot of laughter in this episode.  But this episode is about a serious topic that is not talked about often enough, depression, especially bipolar disease.  Matt shows incredible bravery in telling his story and this is an important discussion for all of us to participate in so we can learn and be available to help others in our lives when they are ready for taking the step to get help. Today’s Guest Matt B. Davis, former stand-up-comic, Journalist, and Obstacle Course racer is the co-founder, face and voice of Obstacle Racing Media.  He is also the podcast host of the Atlanta Podcast and of Tough Mudder Facebook Live.  He and His wife and 3 kids live in Atlanta. What you will learn about: <ul> <li>Why Matt thinks you should try an obstacle race and how you never regret trying something new</li> <li>How Matt discovered in December 2016 that he suffered from bipolar disease when he went into a severe depression after a manic episode.  He made comments on his podcasts and Facebook about how he was suffering and was amazed at the overwhelming support he got from his listeners.</li> <li>Depression gives you the sense that you have been let into a secret, and the secret is life is meaningless.</li> <li>Running would allow him to shut off his brain a little bit, but most of the time he was still feeling that it was useless.</li> <li>He got help by attending an outpatient program, reluctantly, at the time attending group therapy sessions.</li> <li>All you can do is meet the person where they are at, and offer to give them whatever help they are ready to accept.  Let them know you are available for them in whatever they need.</li> <li>Things to recognize if a friend is headed down the path of depression:  lacking in communication/avoiding communication; if they stop taking medications is a big one.</li> <li>Yoga and meditation, gratitude lists are all helpful in dealing with depression.  Get your friends to participate in a Gratitude List circle as it can give you even more insight.  Send your gratitude lists to your friends. </li> </ul> Inspirational Quotes: All you can do to help someone is to meet them where they are; if they are not ready for help there is little you can do to push them toward change. Running absolutely helped me and I don’t know that I would be here without it. We all need that one person in our life we can confide in and share with, and it is probably best if it is not your spouse. Resources: <a href="http://tinamuir.com/episode78" rel="noopener nofollow" target="_blank">Last week's episode with Eric Schranz </a> <a href="https://anchor.fm/tina4real" rel="noopener nofollow" target="_blank">Tina4Real Podcast </a> <a href="https://tinamuir.com/superstars/" rel="noopener nofollow" target="_blank">Running for Real Superstars Community</a> <a href="https://patreon.com/running4real" rel="noopener nofollow" target="_blank">Support Tina through her Patreon Page</a> <a href="https://tinamuir.com/shop" rel="noopener nofollow" target="_blank">Buy a Running for Real T-shirt, Tank, or Hat</a> The book <a href="https://amzn.to/2Q6wZC7" rel="noopener nofollow" target="_blank">SuperBetter</a> <a href="https://insighttimer.com/" rel="noopener nofollow" target="_blank">Insight Timer App</a> <a href="https://waitbutwhy.com/2015/12/the-tail-end.html" rel="noopener nofollow" target="_blank">Article on How Short Life is</a> <a href="https://instagram.com/mattbdavis" rel="noopener nofollow" target="_blank">Matt on Instagram</a> <a href="https://twitter.com/mattbdavis" rel="noopener nofollow" target="_blank">Matt on Twitter</a> <a href="https://www.facebook.com/obstaclemedia" rel="noopener nofollow" target="_blank">Matt on Facebook</a> <a href="https://obstacleracingmedia.com/" rel="noopener nofollow" target="_blank">Obstacle Racing Media Website</a> Thank you to Aaptiv and Bodyhealth for sponsoring this episode of Running for Real. Thanks to Aaptiv for supporting the podcast. New members get 30% off annual membership at <a href="http://www.aaptiv.com/running4real" rel="noopener nofollow" target="_blank">http://www.aaptiv.com/running4real</a> 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 <a href="http://bodyhealth.com/" rel="noopener nofollow" target="_blank">Bodyhealth.com </a>using coupon code TINA10

Matt B. Davis: Mental Health and the Magic of Running -R4R 079

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