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The Running for Real Podcast

Author: Tina Muir

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Who can I trust for the best running tips? How do I make myself mentally tougher? How do I stop comparing myself to other runners, and instead, build my confidence? And of course, How can I get faster while also enjoying my running more? Welcome to The Running For Real Podcast where we will answer these questions and many more! Every week, 2:36 marathon runner and mom Tina Muir will bring you sports psychologists, doctors, scientists, dietitians, elite runners, strength training coaches, running form experts, and of course, everyday runners with inspiring stories to motivate you and help YOU run YOUR best! Tina shares tangible tips and hacks that she used to reach her potential as a runner and build that runner grit to be your best. Along with sharing her best kept secrets, and postpartum journey, she interviews the best in the industry (Kara Goucher, Dean Karnazes, Dr. Rich Willy, Sally Bergesen, Manal Rostom, Chrissie Wellington, Jared Ward and many more) who will share their best advice and be real with you in a way you have never heard before. With over a million downloads and counting, the Running For Real Community is getting bigger every day. It is YOUR TURN to hear from the experts, get inspired, and reach your biggest goals. Ready? Let’s get started my friend!
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Whose opinions really matter to you? If you were to start a project or set out after a goal that you’ve always wanted to do but have been scared for one reason or another, who would encourage you? Who would have your back? Who would tell you that you don’t know what you’re doing? These are important questions to answer. Deciding who influences what we do can change our entire lives. And, unknown to some, we CAN choose who influences our decisions. First and foremost, we ought to listen to ourselves. If we don’t master our own ships, then we’ll never get to choose where we go. As for the rest of the opinions that we consider? Make sure they come from people that love you. The Mirnavator! If there’s one person who knows how to surround herself with people that support her, it’s the Mirnavator. Mirna Valerio is a woman, a New Yorker, black, and as she likes to say, a fat runner. She is not the stereotypical runner, and she knows that people think that. But the best part is, she doesn’t care. She doesn’t even believe that there is such a thing as a stereotypical runner. Mirna has surrounded herself with people that love her and her mission. She has a strong community on Facebook and in real life that have become comfortable calling themselves runners. It’s not easy to believe that you are a runner when online chatrooms shout otherwise, even when you have done marathons and 50k trail races. The power that words have is strong. Thankfully, our simple daily efforts are stronger. Mirna has shown that time and time again. How to Get to Know Your Body From her early days in middle school, Mirna has loved to move her body. She played many sports growing up, but never considered herself a runner. She started running because she simply wanted to perform better in field hockey and lacrosse. As time passed, she began to love running for the way it made her feel. Mirna enjoyed setting goals and accomplishing them, and she liked feeling the muscles in her body work. With every finished run, there came a feeling of accomplishment and gratitude. So how do you get to know and love your body? Use it! For Mirna, she doesn’t need to fit into a certain mold to love her body, and neither do you. The more we use our bodies, the more we love and understand them. They are quite literally the reason that we are alive. Use your body and be grateful for it. Change Your Feed As you begin to use your body, or go after other lifelong goals, you are bound to get some pushback. It comes in many forms. From unknown internet offenders, to family members, to random aghast faces on the street. While we can’t avoid every rude comment or criticism, we can moderate it. We can mute or unfollow those that don’t support us. We can stop reading comments entirely. We can smile at the people that give us funny looks. And most of all, we can seek out likeminded people. Sometimes the easiest way to brush off or get rid of the negative, is to find an abundance of positive. Let the good push out the bad instead of simply deleting the bad and being left empty. There are people out there waiting to be your friend and believe in you. Go find them. Try and Try and Try If it feels overwhelming to run a marathon, or a 5K, or a mile, start smaller. If you are lacking confidence or willpower, stop worrying and just give it a try. Try every day. As Mirna says, some days you will take five steps back when you feel like you haven’t even taken two steps forward. That’s okay. Keep trying. You may think that your body can’t run a marathon. And you may be right, for now. But with each day you try, you get closer. If you are scared or anxious about something you want to do, just try. Really. There’s no pressure. If you fail, that’s fine, you will always be happy you tried. Let's keep moving our bodies. Let’s surround ourselves with amazing people. And let’s keep trying. The Mirnavator would be proud. Resources: A Beautiful Work in Progress Mirna on Instagram Mirna on Twitter Mirna on Facebook FATGIRLRUNNING Facebook Group Patagonia on Instagram   Thank you to Bodyhealth, Janji, and and Marathon Training Academy for being the wonderful sponsors of this episode of The Running For Real Podcast.   Friends, I mentioned Marathon Training Academy in the show, and how much you will enjoy their podcast if you are not already a fan, you can find their podcast on iTunes hereor at their website page here.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here.   Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here. Or learn more about the course here.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Mirna, I look forward to hearing your thoughts on the show.        
Today we are covering a topic that is rarely spoken about. Talking about women’s menstrual cycles is often tough enough, especially for men. But once you near the age of a master's runner, interest fades even more rapidly. Going through menopause is tough not only because of the physical elements, but the emotional ones. Like childbirth, it is hard to understand it until it’s happened to you, so there may be few people who you feel comfortable consulting. But menopause is natural and normal. Dr. Stacy Sims, a leading expert in women’s exercise studies, spoke to us about menopause. She addressed the myths, the symptoms, how to communicate with those who have menopause, and more. Knowledge is confidence and comfort, so read along to learn more about this universal life experience. Women’s Health and Exercise Science Generally speaking, it is difficult to find scientific research specifically for women. While menopause has obviously been studied for a strictly female community, life leading up to menopause has not. Dr. Sims suggests taking news articles and magazines posts with a grain of salt. Most exercise and diet studies have been done only for men, and occasionally with men and women combined. Don’t assume that what is good for men, is good for you. For example, women typically need more protein post-exercise then men do. And taking a post-exercise ice bath yields more benefits for women than men. Always consult multiple sources when you come across new methods or diets, and consult your general practitioner if you feel unsure. What is Menopause? Menopause generally begins sometime during a women’s late forties. However, it can happen several years earlier or later. When you experience menopause, there are a lack of hormones that are being produced, and eventually you stop menstruating completely. What are the symptoms of Menopause? Common symptoms of menopause include hot flashes, night sweats, abdominal weight gain, and mental fogginess. In the first five years following menopause, women can lose up to 33% of their bone density. Knowing about these symptoms can help you prepare to deal with them as they come. Are the Symptoms Here to Stay? For most women, some of the common symptoms subside. Hot flashes, night sweats, and mental fogginess tend to lessen. However, a decrease in bone density, and abdominal weight gain will continue to happen without proper adaptation. Adding strength training exercises and reducing your carb intake will help you to stay healthy. Post Menopause: Exercises to Reduce Health Issues Aging women are commonly told to do low-intensity, high-volume exercises such as swimming, walking, or biking. While these are positives, they aren’t enough to help strengthen bones. Plyometrics, weightlifting, and other types of resistance training are necessary to increase bone density and keep muscle mass. This doesn’t mean you need to start bench pressing with the body builders. Explosive actions such as jump squats and burpees are great. In fact, jumping for just ten minutes a day, three times a week has shown to be enough to build bone mass. Talking About Menopause There is no need for you to feel alone while you go through menopause. Talking with a loved-one and a doctor or therapist can help the process happen more easily. It takes strength to talk about yourself, and you can do it. If you have a friend, athlete, or parent going through menopause, be there for them. They may not want to talk about it, which could mean they are already talking to someone else about it. Continue to let them know you care about them and be willing to have a conversation. It can make all the difference. Life is Still Great! As you age, there is no reason that you can’t keep a fast pace and avoid injuries. However, what you do in order to stay quick and healthy does need to change. Your changing hormones mean that you need more fruits, vegetables, and protein and less carbs. You need to continue to do exercises that keep your range of motion, and you need to add exercises to keep up your bone density. But these are all things that you can do. You can continue to do the things you love. Add the necessary exercises and strategies and keep running! Resources: Stacy on Instagram Stacy on Facebook The Ready State Stacy's Website ASCM BJSM Women’s Health Initiative Kirsty Elliott Sale on Twitter Kathryn Ackerman on Twitter Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life   For this Beyond Running series of episodes I am not having sponsors because I want you to just get this information because it is needed, because these are topics that need to be brought out into conversations. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you do really appreciate these episodes, you will consider supporting me on Patreon. You get access to bonus interviews and I will let you know of upcoming guests, so you can have the opportunity to ask them your questions.   Running 4 Real Patreon Page. Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Stacy, I look forward to hearing your thoughts on the show.  
If you’ve been with us at Running for Real for a while, you’ve had a chance to hear from Dean Karnazes already. He is a superstar of a runner, the “ULTRAmarathon Man,” and an incredibly upbeat person. Even if you happen to catch him in the middle of a 100-mile run, Dean will smile and take a selfie with you. He’s that kind of guy. In coordination with a new Chicken Soup for the Soul book about running stories, and some exciting races that Dean plans to compete in soon, we got to speak with him again. Feel free to listen in or read along to find out more about Dean’s advice to help the environment, how we can encourage others to run, and more! Runners Can Save the Planet One thing you may not know about Dean is that he doesn’t own a car. Seriously. If you go to his home and see a car, it’s a visitor's or a family member’s. This decision happened about a decade ago when Dean was training to run the Four Deserts Race, a 6-day race where you have to carry all your supplies with you. To train for the race, Dean started doing his grocery trips on his feet. This meant carrying home gallons of milk, and one time, a pack with over 45lbs of sundries. A few trips became a habit, and before long, Dean had given up his sponsorship with Volkswagen in favor of being carless. Dean is known for his extremes. Running 50 marathons in 50 days, giving up his car, running in hot deserts and cold tundra; these things are commonplace for Dean. But when he was asked what runners can do to better the environment, he simply replied, “Recruit more runners!” One of the fastest ways to become more sensitive to our surroundings, is to be in them. Nothing compels you to change your emission-producing habits more than breathing in a lungful of polluted air. And while the negatives of littering or pollution are convincing, the positives of being outdoors are equally moving. Running through fields, over mountains, or along beaches will have you caring for the earth instantly. Runners Can Save Lives Encouraging people to run can save more than the planet, it can save people. Dean shared with us one of his favorite stories from the new Chicken Soup for the Soul book that he helped author and compile about a former marine with PTSD. After trying a variety of treatments including therapy sessions and medication, a friend suggested that this former marine pick up running. He decided to give it a go and soon found himself running marathons and ultramarathons. Running saved his life. Chicken Soup for the Soul: Running for Good, includes 101 stories about running and the good it has done around the world. From communities of mothers in the U.S. to camps of Syrian refuges in Greece, we can all benefit from running. Runners Are People Too Maybe an even more surprising thing about Dean is that he still gets nervous on the start line. He still has tough days, tiring days, days he decides to sleep in instead of getting up to run. And while he has been able to make a career out of running, a dream job in his eyes, he still has to push himself to get out the door sometimes. But that’s what’s great about this sport. We have the chance to be runners and to be human. Whether we run a marathon a day or go for a walk around the mall once a week, we are still part of this community and we still have struggles. We are in it together. You Can Make a Difference Right Now Decide to be an ambassador for running. It’s a simple and effective way to help the environment. You can invite friends for a run, share your experiences of training for a race, or buy someone a pair of running shoes for their birthday. Every bit helps, and your efforts to share your love of running can spread throughout the world. Resources: (book) Chicken Soup for the Soul: Running for Good Dean’s Website Friends, I mentioned Marathon Training Academy in the show, and how much you will enjoy their podcast if you are not already a fan, you can find their podcast on iTunes here or at their website page here.   Thank you to Bodyhealth and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. JANJI is an official sponsor of the Running For Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here. Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Dean, I look forward to hearing your thoughts on the show.
Breathing and Running You can argue that nothing is more important than learning how to breathe properly when you run. Yet, breathing exercises are often overlooked and shortness of breath is treated by increasing miles or speed. Without proper breathing, runners can suffer from side aches, mental distractions, anxiety, and injuries that are caused from lack of focus or poor posture, all of which stem from decreased oxygen. In recent years, diaphragm exercises have received more attention and praise. Learning how to completely fill our lungs from top to bottom in a smooth breathing pattern is something that takes just as much practice as any outward physical coordination. And the results are fantastic. Increased focus and the ability to calm yourself in tense situations are some of the main benefits. Asthma and Other Respiratory Challenges Although we do it unconsciously from the moment we are born, breathing takes work, and can be very difficult at times. Even those without any illnesses can benefit from learning how to breath properly, both at rest and during exercise. The most common respiratory illness we see in the running community is asthma. Simply, asthma is a condition in which the airways are inflamed and consequently reduced in size, making it difficult to breath. It is widely known, and the maintenance of this illness is straight forward for the most part if we understand the treatments. How is Asthma Treated? Even if you don’t personally know anyone with asthma, you have probably seen one of the colorful blue, red, or purple inhalers. Using inhalers is the main treatment method for asthma. Dr. John Dickinson from the University of Kent explains that there are two basic types of inhalers. The first type of inhaler is used on a regular, scheduled basis. Its purpose is to dampen the inflammatory process inside of your lungs. It takes two weeks or so for this to build up into your system, and should be continually used. The second type of inhaler (a salbutamol or rescue inhaler) works within a minute or two, immediately opening up the airways. This inhaler should be used on a case-by-case basis. Dr. Dickinson says that the first inhaler can typically be enough to keep symptoms down if used properly. The common issues he sees in athletes is a dependency on the salbutamol inhaler, which doesn’t get to the root of the problem. The body will also build up a resistance to this second inhaler, demanding stronger doses and increasing risks of side-effects. If you do have asthma, be sure to work with your doctor. Determining what kind of treatment is right for you should be done individually. How do I Know if I Have Asthma? Asthma is brought on by a reaction to something. This is often from a reaction to pollution, an allergic reaction, or exercise. The symptoms of asthma almost always happen after exercise is completed, making it difficult to pinpoint. Some of the most common symptoms include difficulty breathing, coughing, shortness of breath, tightness of chest, and wheezing. These may be triggered during exercise, and as previously mentioned, may only be present post-exercise. There is only about a 50% chance that a doctor will diagnosis you correctly simply based on the knowledge of your symptoms. That means, you are just as likely to guess as to whether or not you have asthma. This is why it is imperative to do testing in order to determine your condition. Ask your doctor about an objective test, one that actually looks at your lung functioning. Even if you are an elite athlete, it’s not out of the question that you have asthma. It is still possible to train at high levels with asthma. If you have some of the common symptoms, consult a doctor. Breathing Exercises for All Most people know that breathing into your upper chest isn’t the most efficient way to fill your lungs. However, did you know that your chest and abdomen should fill from top to bottom, front to back, and side to side? The expansion of each should be done in one motion, meaning that you shouldn’t see a large increase in the chest before the lower abdomen and vice-versa. Like the sides of a balloon, each part of your lung should expand at the same time. Many people get the front to back and top to bottom but neglect the sides of the rib cage expanding. Next time you have a moment (probably right this second) take in a breath and try to expand every part simultaneously. Asthma Won’t Slow You Down! You can definitely live and thrive with asthma. Respiratory problems can be depressing for an athlete, but there are ways to overcome. There are many sports therapists, doctors and the like, that are willing and able to help you conquer your breathing. Don’t be discouraged, and know there are many examples of athletes with asthma that have massive success. Encourage those around you, and keep running! Resources: John at the University of Kent More Info on Asthma Dr. James Hull For this series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you appreciate these episodes, you could start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave a review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to John, I look forward to hearing your thoughts on the show.
Running is a great visual for vulnerability. Picture yourself in the middle of the desert, or in a big city, or on the side of a volcano, with nothing but your shoes and some minimal clothing. No one is holding your hand, there are no secure walls behind you, nature and humanity can see you from every angle, and you can only move as fast as your body allows. It can honestly be a bit intimidating. This is pretty much the way life is. It’s scary, but it’s how we discover our potential. As humans we like feeling secure, sure. and safe. We build walls to protect us from storms. We make alliances with other humans (aka friends) to help us in times of struggle. We stockpile food and resources so we don’t have to constantly think about where our next meal will come from. All of these things are positives, so then what’s so great about being vulnerable? Being prepared and allowing ourselves to be vulnerable are two different things. By all means we ought to do everything we can to be safe. Being vulnerable doesn’t mean being reckless. Being vulnerable is more about being honest. It means being okay to admit our weaknesses or our fears, but it has a purpose—to help ourselves and to help others. Nellie Acevedo is a queen of vulnerability. She is a full-time blogger, entrepreneur, mama, and runner. She lives in Brooklyn, New York where every day she has a chance to feel a little bit vulnerable as she raises her two multi-cultured boys in a fast-paced world. Today she shared with us tips on being true to yourself, the lifestyle of being your own boss, and of course, her stories about running. Share Your Journey When it comes to sharing your personal journey, there are two main benefits to being true to yourself. Firstly, it gives people something to follow that is inspirational. “People love a real journey,” says Nellie, “Share it if you feel comfortable.” Nellie admits that while she admires elite runners and other professional athletes, they aren’t the people that motivate her to exercise. In her words, “real” people motivate her. The people that are like her. Whatever stage of life you are in, there are people watching you that feel like you are their “real” people. That’s why it’s important to share. If you can do it, so can they. Don’t feel like you need to reach a certain level of expertise before you can share and inspire. The other benefit of being vulnerable and sharing your journey is the support of the community. People relate with struggles, and you will probably be surprised with how many people are willing to speak up and reach out when you share personal trials. Every time Nellie gets up the courage to be vulnerable, that’s when she gets the most reactions and support. “You control your narrative,” she says, “When you share the realness about being a person, about adulting, about motherhood, […] people identify with that and you leave a mark on people’s hearts. They want to stay with you and follow your journey.” Don’t be afraid to be real. Other people have similar experiences as you, and until you share, you neglect the support and withhold the inspiration. It doesn’t mean you have to share everything, but share what you are comfortable with and be real. Do Something for Yourself Each week Nellie tries to get at least three workouts in. This can be a challenge since her workday starts at seven p.m. every evening when her husband gets home from work. But she knows that doing things for herself is the only way to keep it together and do her best as a mother. “We need the time to reset” says Nellie, “[When I go to the gym] I can think about things that I wasn’t able to accomplish during the day, but I can think about them fully because I’m away from the family.” Make your workout time your think tank time. It’s a great way to blow off steam, come up with new ideas, and organize your thoughts. Lastly, Nellie suggests setting small running goals and watching yourself succeed often, rather than setting big ones. She fully believes in celebrating the victories along the way as well. That doesn’t mean just the first 10k you run, but the first mile you run, and then the second, and so on. Go ahead and do something for yourself. Set attainable goals. Celebrate when you reach them. Support people you see being vulnerable, and then be vulnerable yourself and watch the good that it does. Resources: Nellie on Instagram Nellie on Twitter Nellie on Facebook Nellie’s Blog Third Eye Thoughts Instagram   Thank you to Bodyhealth and Generation UCAN for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! TINAMUIR25 for 10% off.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Nellie, I look forward to hearing your thoughts on the show.  
Discussing Miscarriage, Stillbirth, and Loss About one in four pregnancies end in a miscarriage. If you haven’t been close to someone that has gone through miscarriage, this may surprise you. As frequently as it happens, this type of loss is not often discussed in public. Misunderstanding, fear, blame, or disappointment are feelings that can surround the loss of a child. Navigating these feeling with dialogue can feel that much more difficult. Of course, each parent has the right to choose how much they discuss their loss. However, those that wish to be more open about their experience should feel like they can. It’s not a time that a person should feel alone or fearful of being judged. We hope that by openly talking about loss we can make more room for understanding and comfort. Heidi Greenwood, proud mother of three daughters, suffered a loss during both of her first two pregnancies. Her first daughter Jules passed at 22 weeks, and her second daughter Leni was lost at week 28. Heidi continues to remember her daughters after the healthy birth of her third daughter, Quincy.  What's the Difference Between Stillbirth and Miscarriage? The most important thing to remember about miscarriage and stillbirth, is that they are both losses. The crushing blow of either will change the lives of those affected. Treat yourself and others that experience these types of losses as such. In the technical terms, a miscarriage usually refers to a loss before the twentieth week of pregnancy, and a stillborn as anything after. Both miscarriages and stillbirths can result from a plethora of situations, almost always out of our control. Don’t Blame Yourself It is common to look for answers after experiencing loss. Whether we are simply trying to understand or are looking for ways to avoid it in the future, we have questions. Often it is all too easy to look at ourselves as the problem.  The fact is, the mother is not to blame. Defects that results in miscarriage happen at micro-levels within DNA and chromosome structures. These are things that certain diets or activity rates of mothers don't affect. You can feel confident that your efforts as a mother are not lost. What Should I Say? Heidi mentions that we often think we need to come up with elaborate things to say, when really, simple words are the best. Telling your loved one that you are thinking about them or that they are a strong woman is great. As always, take any suggestions that the mother gives, each grieving process is different. Using the baby’s name can be a good way to show your love. Mother’s that give birth at any stage of the pregnancy and suffer loss, have developed emotions for that small life. If they have chosen to give the baby a name, it is likely appropriate and empowering for you to mention them by name. If you can’t think of something you want to say, or feel uncomfortable doing so, kind gestures are also appropriate. Going out for a coffee, sending a note, or bringing them flowers are all things Heidi recommends.  What Shouldn’t I Say? Good intentions can be painful, so be cautious when trying to lessen the hurt someone is experiencing. Generally, it is better to support and love rather than try to come up with logical solutions or offer up emotional problem-solving strategies. Avoid using terminology like “at least.” Heidi says that using this phrase can feel like belittling the situation. The mother should take the time she needs to grieve. Trying to speed up the process can appear naïve or careless. Help her feel that you are a person she can lean on, and don’t be afraid of bringing thoughts of the loss back to their mind. Heidi relates that kind thoughts and gestures feel like a big hug more than anything. Share Your Burden If you have had a loss, lessen the load by speaking with others. Talk to loved ones you trust, doctors, therapists, or Facebook support groups. You will likely be surprised by the number of people that have experienced what you have and can lend a helping hand. You shouldn’t bear it alone, and you don’t have to. Many are ready to love you.   Resources: Heidi on Instagram   For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page. Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Heidi, I look forward to hearing your thoughts on the show.
Do you ever find it difficult working with what you have? For example, putting off doing a workout until you find the perfect gym, or neglecting to write down goals and thoughts because you don’t have an Italian leather journal and “what interesting things are happening in my life anyway?” Getting started is always more than half the battle. When it comes to running, there are plenty of excuses that stop you from getting out the door. Imperfect weather, uncomfortable shoes, or even an untidy living room can nag at your thoughts and convince you to skip today. We avoid doing difficult things in order to protect our self-esteem. If we don’t try our hardest, it’s easy to justify the outcome. “Oh, I would have been great if I put in the time, but I didn’t feel like it.” Fear of failure is fear of success. Once we understand that the journey to greatness starts with one step and is laden with failures, then we can actually get started. Thabang Madiba is the epitome of working with what you have. Growing up impoverished in a small town of South Africa, Thabang simply wanted to be able to play soccer or go on a run. Being in race? That was a dream. Eventually his grandmother bought him a pair of running shoes. And before long, he knew running would change his life. Getting the Most Out of Any Moment Unable to afford a car, Thabang has been creative and determined to find ways to train and compete. He worked at a Nissan factory twelve kilometers from home. As you may have guessed, Thabang would run to and from his job, earning enough money to participate in races while getting in the mileage to train for a marathon. But this was just the beginning of Thabang’s obstacles. Thabang excels in trail running, specifically, skyrunning. Skyrunning is any race above 2000 meters that has an incline of at least 30%. Being nearly five hours by car form the nearest mountain, Thabang can sometimes be found with a rope tied around his waist, dragging a car tire along the dirt path as he trains. This is his way of training in the mountains. Thabang has also been known to ride his bicycle to race events, sometimes as far as 50 kilometers. After one particularly difficult day when he had to pump up his tire multiple times on the way to a race, Thabang arrived ten minutes after the race had begun. Instead of moping and turning around, he simply began to run with the goal of passing the first woman. Knowing he had no chance of winning, Thabang still gave an effort to do his best and become better. He ended up finishing second and gives credit to that race as one that prepared him for a championship later down the road. Whatever opportunities you have, make the most of them. Don’t give up just because you know you will come short of a goal. Finish strong. You never know what a constant effort will do for you until you do it. Appreciate What You Have Thabang’s name literally means happiness, or “to be happy.” Everything about Thabang gives witness to this truth. Even after winning multiple races and being sponsored by Salomon, Thabang has stayed humble. He still loves him family. He still rides his bike. He still runs with a tire dragging behind. When asked how his life has changed since winning races, Thabang says, “I’m simple. I just love people.” Thabang’s advice is to find your own happiness in order to make others happy. “You must learn to love yourself first,” he says, “I have to be happy myself before I can help others be happy.” You Got This! Whatever your goal is, go ahead and get started. You don’t need to run in $200 shoes, go for a walk in your flip flops. Start somewhere. When the tough times come, know that it is a part of the process. Without those setbacks, you would never get to the mountain top. Be happy, and be okay with putting yourself first in order to help other. Thabang will be proud of you. Resources: Thabang on Instagram Thabang on Facebook Thabang Video   Thank you to Bodyhealth, MetPro, and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.   JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Thabang, I look forward to hearing your thoughts on the show.
Disabling Conditions in the Running Community Running is an expansive, inclusive, and a simple sport. The fact that it involves some of the most basic of body movements is what allows it to be broad and accepting. Practically anyone can run, and those that can’t are still welcome. In the running community we accept and embrace those that love to move. If you move slowly, move in a wheelchair, or move only with the help of others, we want you. Today we chatted with Achilles International, a group dedicate to helping everyone set and achieve goals and have joy and hope through running. These people understand what it’s all about. We talked with participants about overcoming their struggles, approaching those with disabling conditions, and of course, running. What is Achilles International? Achilles International focuses on bringing “hope, inspiration, and the joys of achievement to all.” This is mostly accomplished through their races and group meetups. Those with disabling conditions, be it visual impairments, cancer, amputation, brain injuries, or others, are paired up with volunteers to help achieve their running goals. The largest Achilles International Chapter is in New York, but today they have over 60 chapters worldwide. Everyone is welcome. Whether you want to become a member or a volunteer, get in contact with them to get involved today, wherever you are in the world. Approaching Those with Disabilities We all view ourselves a certain way that others may not see or understand. For better or worse, you never know if you pass someone on the street who has climbed Mount Everest, been to prison, lost a loved one, or won the lottery. Every life is unique and full of anecdotes. Before jumping to conclusions one way or another, ponder that. When you meet those that have disabling conditions, first and foremost, be their friend. A friend isn’t someone who babies their peers; a friend also isn’t someone that ignores. They are there for you, they push you, they laugh with you and respect you, and they treat you about how they’d like to be treated. Michael Anderson, the director of the New York chapter at Achiles International, says that they refer to their athletes as an athlete with a disability rather than a disabled athlete. Being conscious of how these athletes want to be viewed can go a long way in building positive relationships. Running with Disabilities If you have a disabling condition and can’t see yourself running, or running fast, or being called a runner, hold that thought. There are more opportunities for you than you might know about, and you are stronger than you think. Take each challenge one step at a time. Walk before you run, stand before you walk, breathe before you stand. It can take some individuals years before they are able to enter a race they have their mind set to, so be patient with yourself.  No matter how unhealthy or healthy you feel, take advantage of your opportunities. Achilles International member Alan says “It’s a roll of the dice how healthy you are. Every day is a gift.” It’s as simple as that. You have the gift of being alive, manage what you can—you can do it. More on the Running for Real Podcast In today’s episode we interviewed two members of Achilles International. Mauricio Blandino and Alan Kaufman shared their inspirational stories from being in good physical shape, to having a disabling condition, and finding their way back to sport through Achilles International. They will inspire and motivate you to get out and achieve something more for yourself. Give it a listen.   RESOURCES: Mauricio on Facebook Achilles International Achilles NYC Alan on Facebook Alan on Twitter Alan on Instagram Mike on Instagram   For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page. Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Michael, Alan, and Mauricio, I look forward to hearing your thoughts on the show.
“Chance favors the prepared mind” is often quoted to be from Louis Pasteur. Pasteur was a chemist and microbiologist who studied and found cures for a handful of diseases, including a vaccine for rabies. The concept that luck or fortune follows the bold, prepared, or active has long been discussed. The truth is, not everyone can be lucky. Only those that do, are rewarded. Even lottery winners have to buy a ticket. In running we experience the same thing. You simply don’t know how “lucky” you can be unless you get out there and start running. The beautiful thing about running is that there is much more to it than winning races; you have chances to “win” every day that aren’t necessarily podium moments. As we’ve discussed, wins in running include enjoying nature, discovering new places, developing relationships, and maintaining good mental and physical health. Running is also a time when great business ideas or solutions to long-term problems are discovered. The opportunities for victory while running are endless. But. If you do happen to be in-the-running for a particular race, that win comes via preparation as well. You don’t know when your moment to shine will come. The weather, your competition, or your overall health and energy fluctuate. The only way you can get lucky is by being prepared. This idea of preparation followed by chance is the epitome of Nicole DeBoom’s successful career. From Olympic qualifier, to top triathlete, to business owner, Nicole has done what it takes to put herself in a situation to succeed. Like the rest of us, she has had personal weaknesses and could never control her competition, but she put in the work and let the results happen. Go Through the Open Door Shortly after the peak of her triathlete career, DeBoom had an idea for a women’s clothing company. She felt that there weren’t many clothing options for professional athletes that were both stylish and up to performance standards. She wanted to look good and feel good while she competed. At the time, tennis skirts, golf skirts, and even swim skirts were available, but nothing for female runners. As she began to create a new type of running skirt, she quickly discovered that her target market wasn’t exactly what she expected. She had planned to convince other professional female runners to wear the skirt, but there weren’t a ton of them that were interested, and trying to further convince them didn’t help. However, she found that there was a lot larger range of women that were interested in the running skirts. Many women not only wanted to feel good while wearing stylish clothing, they wanted additional coverage so that they felt comfortable while running as well. Nicole quickly learned to create clothing for the women with this need, rather than create a need for a specific group of women. When she focused on helping her new customers, her business grew and her opportunities expanded. You may have many ideas and desires in life that seem like the only path to happiness or success. But if you are willing to take the opportunities that present themselves, rather than fighting to change what you can’t, you’ll find yourself succeeding quickly. This doesn’t mean taking the path of least resistance per se, but seizing the opportunities that are placed before you. You’ll Love What You’re Good At, So Try It All! Now Nicole is a mother, with a daughter who will have many opportunities. Nicole is focused on helping her find the things she enjoys and is good at. Giving her chances to try many things, and to not be too antsy in taking away the other things she loves too quickly. Nicole regrets putting so much time into swimming and neglecting other sports when she found out she could be a great swimmer. She wants her daughter to continue a variety of things, even if she is great at one. The same should go for you and I. What do you love to do? What are you good at? Chances are they are related. It’s not always certain which comes first, so don’t be afraid to try something you think you may love, or look for ways to enjoy what you are good at. Resources: Nicole’s Website Skirt Sports Running Start The Mirnivator Run This World Podcast (Book) The Moment of Lift: How Empowering Women Changes the World https://www.amazon.com/Moment-Lift-Empowering-Women-Changes/dp/1250313570   Thank you to Bodyhealth, Turbotrack.me, and MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.   Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones. They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Nicole, I look forward to hearing your thoughts on the show.
Understanding Suicide Everyone is affected by suicide. Whether you’ve had personal struggles, had an acquaintance or loved one take his or her life, or been generally aware and worried about the increased rates of suicide in the world, understanding suicide can benefit you. Suicide is understandably a topic that isn’t often spoken much about. It may be embarrassing or painful to openly discuss the effects of suicide. But it does not need to be that way. The stigma of suicide can be changed, and will, with increased discussion. Shelli Gordon was directly affected when her partner Tony took his own life just last year. As a former police officer and with a psychology degree, Shelli was completely taken by surprise; with no signs of Tony’s intention. Since that time, Shelli has taken it upon herself to raise awareness, open the doors to increased discussion, and be involved to help others understand suicide. She uses running as a platform to break the stigma surrounding suicide by opening her running store to everyone, running to cope, and speaking to the running community. Suicide Isn’t Selfish One of the first misconceptions about suicide is that it is a selfish act. “For that person in that moment, there isn’t another way out,” says Shelli. When someone takes their own life, they are often trying to make things better for the people they are leaving behind. They mistakenly believe that the people they are leaving behind are better off without them, and they don’t see a different solution. Talking About Suicide It can be very difficult to talk with someone who has had a loved one take their own life. Especially older generations who may have lost children, coping is hard. When you speak to them, phrase suicide as “taking his or her life” rather than “committing suicide.”  Suicide can have a negative connotation especially when it’s paired with “commit.” To avoid framing suicide as a crime, it’s better not to use the word commit. How do I Talk to Someone that has Suicidal Thoughts? First and foremost, do your best to let people know that you are there for them and that you love them. Check up on them as frequently as you feel is good, and make sure you talk about a variety of things. It’s important for people to know that you care about their opinions and value their thoughts. Shelli gives great advice to go on a walk with someone and speak with them. This way you don’t have to maintain constant eye contact. Sometimes just talking about anything can help them. If you have a teenager that you are concerned about, keep a close watch on them. Sometimes a person can seem to be getting better or happier right before they take their life. This is a result of finally making a decision. Stay close to them, and continue to talk with them. There are many resources online as well in understanding and helping those with suicidal thoughts. Using Running Running is a wonderful way to combat suicide. Get out into the fresh air and move your body to feel alive and apart of this world. Running can be a good tool to push yourself and to reach for new goals. These things give us more reasons to live, whether you want to run one mile or three hundred. Run with someone. The community is large and growing. Even if you don’t feel like speaking with someone one-on-one, being in a group of runners can boosts your spirits. Life is Better with You in it If you have thoughts that life would be better without you in it, get help immediately. Know that in every case, the people around you will not be better off if you take your own life. Although you may feel that people misunderstand you, there are other solutions. Life can get better. Healing is possible. You can live a life without suicidal thoughts. There are people that love you and want you to be here. If you feel comfortable, speak to someone you trust about your struggles. If you are scared to tell the people you know, there are many support outlets, including some that are linked at the end of this article. Call or message these people. They can help. You are a unique person. You are needed in this world to make it a more diverse and beautiful place. Wherever you are on your journey, there is hope and help and happiness.   Help Resources US National Suicide Prevention Lifeline: 1-800-273-8255 Suicide Prevention Helpline In the UK CALM MIND Jasmin Paris on Twitter   For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page. Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Shelli, I look forward to hearing your thoughts on the show.
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Comments (5)

Denzel Miller

The audio isn’t so good on this one Tina :/

Aug 23rd
Reply

Denzel Miller

Very good podcast!

Aug 13th
Reply (1)

Imran Ahmed

loved this podcast. I always think about mileage but dont really review my long runs. So will definitely put this back into practice when I undertake my long runs!

May 27th
Reply

Aaron Hartje

I wear Altra Lone Peaks, and I am in line with most of what this podiatrist was putting out there. But I can't wholeheartedly endorse everything that comes from a guy who utters a sentence like, "I used to order the same size shoes all the time, and every time they were too tight." who seemed mystified by it all.

Apr 30th
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