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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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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 Cheryl Strayed on Twitter Sally Bergesen on Twitter   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.
When was the last time you consciously decided to face one of your fears head-on? Can you think of when you last conquered a hard task that you dreaded? How did it make you feel?  Often the majority of suffering comes from the time prior to completing a hard task. The period of time when you dread what you have to do, or how it will look if you fail, or how much work it will take to succeed. The actual doing, the active moments when you face that fear or task, truly the only moments when you feel alive, those moments are hardly painful at all. Whatever we spend our time doing, we get better at. Like our muscles, our ability to face fears, to try new tasks, or to learn new things atrophy or hypertrophy. When we push ourselves to the limit, that limit expands, making it easier to get to our personal best again and possible to beat our new personal best.  Sounds simple, right? Well, maybe not. In practice, doing the hard thing is just that, hard. Difficult tasks and fears don’t seem like they can ever be easy or pleasurable. By very definition they can’t be. But, facing them can be learned. In fact, doing the thing that you are afraid to do is the number one piece of advice that we learned from one of the best running coaches alive. Matthew Futterman had the opportunity of a lifetime when he began writing his new book “Running to the Edge.” He interviewed Bob Larsen who has coached elite runners since the late 50’s. His book follows Larsen as he coached National Champions and Olympic Medalists. Today he shared some of the things he learned along the way. Know When to Push Yourself  The popularity of running in the U.S. and its ability to produce world class runners has had a few high and low points in the last 50 years. Media has portrayed running as a secret to heart health and long life as well as a sure-fire way to end up with knee replacements and heart attacks. Some highly watched athletes have trained themselves into the ground, mentally and physically, and the science of running has had complete 180-degree turns even within the last decade. The study and experimentation of running long distances as fast as you can has been a work in progress. But today we know more than ever and can give simple guidelines as to when to rest and when to push. The simple way to know when to push yourself and when to rest is just by how you feel. A rule of thumb is to rest when you feel exhausted or injured and push yourself when you feel strong. This is something that you can learn over time but is crucial to know if you want to stay healthy and get faster. Know What You Don’t Know A trait that Bob Larsen had that helped him excel as a coach was being willing to ask questions when he didn’t know the answers. A certain meekness and humility may not be the most popular road to success, but it is definitely the fastest. And isn’t that what we runners are all about? There are things you don’t know, and then there are things that you don’t know you don’t know. In both cases the answers to these unknown questions can open doors you didn’t know existed. If you are more focused on the task of doing your best, and less concerned with how you appear as you get there, you will be more willing to ask questions and accept help from those around you. Finding New Limits with Friends Most of the best runners in the world have trained with teammates consistently. When Coach Larsen learned that the fastest long-distance runners at the time were running in groups and training at high altitudes, he teamed up with another coach and recruited top U.S. runners to train in Mammoth Lakes, California.  At Mammoth, newly formed teammates learned from each other and from new coaches. They trained where they could get the best workouts and found friendly competition a highly effective training tool. This retreat produced some of the best runners the United States had seen and reunited Americans with their love for running. When we train with others we learn, enjoy comradery, and become motivated to run a little (or a lot) faster. While it may not be your cup of tea to run with others every day, doing so once a week or a couple times a month is sure to lengthen your stride (pun intended). If running with friends (or making a new friend) is one of your fears, make it a goal to face it. Look for opportunities to do the hard thing, ask for help, and work hard when you feel strong. These tips from professional journalists and coaches will expand your limits.     Resources: Matthew’s Website Matthew on Twitter Jason Gay on Twitter City Slickers Can’t Stay with Me (book) Running to the Edge: A Band of Misfits and the Guru Who Unlocked the Secrets of Speed   Thank you to Bodyhealth, Turbo Me, MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. Whether it is from being pregnant, postpartum, after a surgery, or any hard time your body may be going through. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones. They are offering a  FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device.   I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Matt, I look forward to hearing your thoughts on the show.
A polymath, commonly referred to as a Renaissance Man or Woman, is an individual that has an interest in a variety of fields and a level of expertise or professionalism in each of them. A few of the most well-known polymaths are Galileo, Benjamin Franklin, and Leonardo de Vinci. These individuals are often highly praised and revered because of their successes in a variety of fields. But what if their wide-ranging interests are the very reason for their accomplishments? David Epstein had this same question as it related to sports. Do the best athletes become the best because they specialize at an early age? Or do they become the best because they choose not to specialize? As his book suggests, is there a Sports Gene? Many of the top sports performers are highly competitive in several sports. Michael Jordan, Jackie Robinson, Serena Williams, Steve Nash and many more have showed levels of brilliance in multiple sports and likely could have topped the podiums in other sports had they chosen a different path.  So, what does that mean for you and me? How should we approach the things we do? How should we raise our children to be? In a specialized world, should we be concerned over spreading ourselves too thin in a variety of interests? How effective is cross-training? Answers to these questions and more can be found on today’s Running for Real Episode. Join in! Sunk Cost Fallacy One of the surest ways to be great, is to do something that you can stand to do day in and day out. Many people call this “finding your passion” or “finding your life calling.” If you do what you love, it would make sense that you want to do it well and do it consistently. While it may not be necessary to discover your life calling in order to be happy and successful, it certainly doesn’t hurt. The single most deterring factor in doing those things you love is called the “Sunk Cost Fallacy.” When you begin down a certain career path and invest a lot of time or money into developing your talents in that field, it is difficult to justify changing directions. Those that practice medicine or law can come out of school with enough debt to last a lifetime and can’t even fathom changing careers because of that burden. This fallacy haunts us in a variety of ways in life. It stops some people from being able to choose a major in college at all. It tells us that we are too old to switch sports. It forces us to continue using our iPhone or Android even when we think we would like the other better.  The truth is, you have a choice. You can change careers, music subscriptions, shoe brands, or sports. In fact, many of the studies show that as you choose to have variety, your chances of success skyrocket. Experiment with Yourself (Skill Stacking) David has become an expert at being a beginner. He was a walk-on college athlete that went on to set an 800m record, a student of astronomy and environmental science where he did research in the Arctic Circle, a two-time bestselling author, and a journalist for Sport’s Illustrated and ProPublica. Finding things that interest you is David’s passion. He is an advocate for Gap Years, career changes, and personal experiments. Finding things that interest you is important to your well-being, but just as important is the process of finding. Most people in today’s work force will switch jobs and careers several times, even if you stay within the same company. David suggest that each of us should practice skill stacking—the process of cognitively getting out of ruts of competence.  The world is changing, and to keep up, we should perform many mini experiments with ourselves to find the things that interest us and bring us pleasure. This will teach us how to move on to a new job or solve a new problem, and we are sure to find golden eggs of interest along the way. Practice, not Theory David’s final advice is that “we learn who we are in practice, not in theory.” It isn’t enough to take a personality test and then follow the results. We need to get out there and just try things. Read a new type of book, try another sport, accept a new project at work, travel to a new city, eat a new type of food. As you experience more of life you will learn to enjoy the experience and are sure to find more things you love.   Resources: David on Twitter David’s Website Maria Konnikova on Twitter (Book)The Sports Gene: Inside the Science of Extraordinary Athletic Performance (Book) Range: Why Generalists Triumph in a Specialized World (Book) Eat, Pray, Love: One Woman's Search for Everything Across Italy, India and Indonesia (Book) Quiet: The Power of Introverts in a World That Can't Stop Talking   Thank you to Bodyhealth, Athletic Greens, and UCAN for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more!   Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! Click the link TINAMUIR25 for 10% off.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to David, I look forward to hearing your thoughts on the show.  
Do you hit snooze ten times before getting out of bed? Do you have to daydream about sugar, fat, and carbs to motivate yourself to finish your run? Do you get out of a hot shower only to realize that you are still sweating? Then you just might be a superstar. Every so often our personal habits, attributes, and tendencies are validated when we find out that certain people we admire have the same behaviors as us. Some are trivial, like seeing a pop star trip on-stage or have a bad hair day. On the other hand, some are remarkably encouraging and brave, like when an athlete openly discusses their mental health challenges. The truth is, we are all people. We have flaws, embarrassing moments, dreams that seems out of reach, and times we feel discouraged. But the more we learn and the more people we meet, the more we realize there isn’t one right way to do something. Success and happiness are dressed up in a multitude of fashions, and picking what works best for you is a sure way to reach your potential. Jenni Falconer is a wonderful example of someone who fully embraces who she is and uses it to her own advantage. She is well-known in Great Britain as a TV presenter and a fitness guru. She’s run the London Marathon several times and has her own podcast called RunPod. But most of all, Jenni puts on one running shoe on at a time, just like me and you. Embrace Your Tendencies As a morning host, Jenni has a brutally early morning routine. She has to wake up at 2:30 am every morning to get ready and head into work. The ten snoozes you just read about? Yep that’s Jenni. She tells us that it has become just a part of her routine. Instead of beating herself up about not being able to wake up and get out of bed immediately after hearing the first alarm, she is proactive in preparing for what works for her. Every night before bed she lays out exactly what she needs for the next day and can then quickly get everything done after hitting snooze that last time before she heads out the door. While hitting snooze that many times may not be her advice to everyone, she does what works best for her and moves forward. Jenni’s coach has recommended to her to not bring her phone, public transportation pass, or money with her when she runs—an effort to help her finish her run from work back home without stopping for a tea, jumping on a train or being distracted by a call. Sometimes removing the distractions works best and other times we can work around them or use them to our advantage. What things are stopping you from achieving your goals? Are there difficulties you have that seem impossible to change and result in throttling your progress? Do these difficulties really slow you down or is it simply an excuse? Do you have a way of working around them? Can you use them to your advantage? Be creative when it comes to achieving goals and removing distractions. You know yourself best. Trick yourself, bribe yourself, encourage yourself, or remove yourself. The power is in your hands, and once you accept who you are, you can begin your creative work. How Will it Make You Feel? When Jenni has a hard time getting out for a run, she tries to think about how she will feel when she is done. For most things in life, getting started is 90 percent of the work. Once you get going, you feel good and can more easily convince yourself to keep going. One tactic she suggests is recording yourself right after a run and talking to your future self about how good you will feel once you complete that run. Then, any time you have a hard time convincing yourself to go on a run, watch that video. Before you know it, you’ll be out the door and committed to your running session. Whatever it is that gets you moving, allow that to keep working. Reward yourself with your favorite restaurant, buy a new outfit, sign up for a race, leave your phone at home, anything that works for you, do it. You’ll thank yourself every time you finish. Resources: Jenni on Instagram Jenni on Twitter Park Run Paul Sinton-Hewitt on Running for Real RunPod on Apple Podcasts Sophie Raworth on RunPod Sophie Raworth on Instagram Susie Chan on Instagram   Thank you to Bodyhealth and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more!   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jenni, I look forward to hearing your thoughts on the show.
Now more than over, runners of all ages and interests have opportunities to be the best they can be. No longer are the days of a small handful of elites that make up the only competitive runners. Today, if you want to be a competitive runner, you can. As a lifestyle, a hobby, or a profession, you decide how serious to take your sport. One reason this is possible is the access to running tools. Especially for long distance events, all the training information is available. Marathoners and coaches are typically willing to share their training “secrets.” Books, training gear, coaching sessions and more are available to anyone who is interested. With the running community as strong as ever, there are also more running niches that you can be a part of. Obstacle course events, ultramarathons, long-distance relays, and trail races are just some examples. You don’t need to qualify for Boston to prove that you love running and that you are good at it. With all that said, running will always be about what you can do, based on your life situations. Being a competitive runner is a mindset, not a race time or place. Being competitive is fun, it’s a challenge, and it’s fulfilling. When you choose to be competitive, running stops becoming a chore and starts becoming a challenge. Choose challenge.  Your life, Your Best Jonathan Beverly is the Editor-in-Chief of Podium Runner, an author, a coach, and a lifelong runner. But to him, more than all of that, he is also a father. Throughout his life his priorities have changed occasionally, like they do for all of us, but for the last 18 years, his number one priority has been his children.  On today’s Running for Real podcast, Jonathan gives insight to our running goals, our priorities and how to come to terms with the balance between the two. He talks about what he found when he studied a group of elites for the five weeks leading up to their marathon, including what they ate, how far they ran, and more. Tune in or read on to be a faster version of you.  Your Individual Potential Nearly everyone’s potential is limited to more than their genetics and muscle makeup. If running is the number one priority in your life, if you want to be the best at all costs, and if you have the determination to do so, than you just might be an elite runner. However, if that sentence didn’t describe you, you still have wonderful opportunities to be great. For most of us, running doesn’t show up till 2,3, or 27 on our list of priorities. Since that is the case, STOP setting silly goals or day dreaming about how good you could be if all the stars aligned. Your goals ought to be based on your priorities, not someone else's.  Of course, it is okay to dream, encouraged in fact. But if being the best runner you could possibly be meant you had to give up your beautiful family, your dream job, or any number of other things you value, would you still want to be that runner. Probably not.  How to Set Goals So how should you set goals then? Jonathan says it begins with being brutally honest. What are your limitations? What are some things that come before running? What aspects of running do you enjoy most? If you love running for the social connections, don’t be so concerned about setting goals that take away from that. And if running is your precious time to yourself, don’t feel obligated to say yes to a running group.  Discover what it is you want from running. Set a base goal, and then go from there. Maybe you just want to be able to run eight miles on any given day. Add loftier goals only after getting to that point. Be honest with yourself and you won’t ever feel let down. Consistency  When Jonathan studied a group of elites five weeks before the Boston marathon, he found that they didn’t have particularly impressive workouts, but they did consistently put in the miles. The impressive part was the day after day workout commitment. Like all of us, they had good days and bad days, recovery days and hill days. But every day, they got out the door to run. This is the best lesson we can learn from great runners. If you want to be competitive, to be the best runner you can be, the only way you can find out is if you get out there.  Decide what you want to be, organize your priorities, be honest with yourself, and then challenge yourself to get out there every day to see what you can become.   Resources: (book) Your Best Stride https://www.amazon.com/dp/1623368979/ (book) Run Strong, Stay Hungry https://www.amazon.com/gp/product/1937715698/ref=dbs_a_def_rwt_bibl_vppi_i1 Jonathan’s Website Desi Linden on Instagram Tina’s Article on Podium Runner Thank you to Bodyhealth, Athletic Greens, and Tribe for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Even if you are pregnant or breastfeeding this product works great for you and your baby. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tribe is the leading all natural sports brand in the UK. They have a range of 20 different energy bars, protein bars, and protein snacks. Through their charity foundation they have raised money to fight human trafficking, which I absolutely LOVE their charity side. It is vegan, gluten and dairy free with 100% natural ingredients. If you use code TINAMUIR here, you can claim a €2 first sample box when you subscribe to Tribe. For my UK listeners!   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jonathan, I look forward to hearing your thoughts on the show.  
Ralph Waldo Emerson said, “It is one of the most beautiful compensations of this life that no man can sincerely try to help another without helping himself.” Your everyday airline attendant will tell you, “Before helping others, first put on your own oxygen mask.” Many people find it difficult to reconcile these two ideas. Helping yourself and helping others can seem like competing voices. However, when we look deeper, past the simple checkboxes of doing things for me and doing things for you, they are a perfect pair. Doing things for yourself can be quick fixes or long-term goals. For example, eating breakfast and getting enough sleep are daily tasks that when ignored can have us lacking the energy to give proper care to our children. On the lengthier end, completing a law degree or training to be an Olympian may seem to be very selfish objectives, but once completed they provide a way to benefit others that didn't exist before. Olympic Gold Medalist Sally Gunnell has had a live full of giving and receiving. Early in life she focused on herself, becoming the best runner she could be. She set a world record in the 400-meter hurdles and finished first at the Olympic, World, European, and Commonwealth competitions, the only woman to do so. Now Sally gives back. She is focused on showing people what living a healthy lifestyle can do for them and what it has done for her. She has taken the lessons she learned as an athlete and helped businesses train their employees to become better leaders and team players. Being great and being selfless are not mutually exclusive. Sally has shown it in her life and you can do it in yours. The more you help others, the greater you become, and the more you develop yourself, the better asset you can be to the world. Asking for Help An obvious, but challenging way to become the best version of yourself is to ask for help. This was all but non-existent when Sally was training to become an Olympian. It was almost unheard of for someone at her level of athletic success to meet with a psychologist. It was viewed as a weakness, not a smart decision. While sports psychologists are popular today, with most professional teams hiring psychologists for their teams, asking for help is still difficult. But accepting support is a form of strength, not a sign of weakness. As the only species that can’t function on their own for months and years after birth, humans are meant to lean on one another. It takes a community to raise a child AND to support an adult. Think about your goals and where asking for help can take you to the next level. Reminding Yourself of Accomplishments Even when Sally came in 5thin the world in her event, she had some doubts about herself. Success doesn’t automatically erase fear or disbelief. At every level, self-doubt exists and can be crippling to our performance. Our mentality plays a major role in our actions. When we have successes or failures in one aspect of life, like sports, it often overlaps into other life events like family or work. Having a positive outlook in your running will help you to become a better mother, brother, employee, or friend. For Sally, it came down to force feeding positive thoughts. When you are feeling down or doubtful, remind yourself that everyone else is having similar thoughts. Tell yourself that you have been working hard. Think about the times you pushed through, the time you have put in, or the tough decisions you made that helped you be where you are today. As you accept where you are and give your mind positive things to chew on, doubts will float away. Ignoring Distractions Sally has had to become an expert at tuning out the noises of the world. As an elite runner, she often competed against others that used illegal performance enhancing drugs. Sally knew that thinking about their potential advantage would only be a distraction. She told herself that those runners would get their comeuppance in time. Being honest with herself gave her strength that others couldn’t get. In a sport as technical as the hurdles, drugs can only do so much. That’s what Sally told herself, but that’s also what is true about nearly every sport. Our mind is the greatest tool we have, and it is free. As you continue your journey, use your free gift to do the best that you can do. You will be surprised at what you can accomplish, and your successes will bless the people around you. Resources: Sally on Instagram Sally on Twitter Sally’s Website Kelly Holmes on Twitter   Thank you to Bodyhealth, Athletic Greens, and Tribe for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR25 for 10% off.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more!   Tribe is the leading all natural sports brand in the UK. They have a range of 20 different energy bars, protein bars, and protein snacks. Through their charity foundation they have raised money to fight human trafficking, which I absolutely LOVE their charity side. It is vegan, gluten and dairy free with 100% natural ingredients. If you use code TINAMUIR here, you can claim a 2 pound first box when you subscribe to Tribe, only for my UK listeners.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Sally, I look forward to hearing your thoughts on the show.
Effort-based running is a highly sought-after skill. In a perfect world we could measure everything we do by how capable we are in that moment. This is an optimal situation because we wouldn’t limit ourselves when we have the energy, and we wouldn’t look down on ourselves when we don’t. However, because of the complexity and difficulty of always doing the perfect amount of an exercise, we have measuring sticks. Clocks, distance measurements, amount of weight, and other people to compare ourselves to, all contribute to teaching us how far we’ve come, and where we can go. Another helper in finding our optimal intensity for each workout is a coach. A coach can look at things from a different viewpoint, letting us know about things we may not be able to recognize on our own. Things like our mood or our posture can be difficult to self-manage, but with the help of a coach, we can learn when to slow down or speed up. Greg McMillan has been coaching runners for over 30 years. He believes in the individual runner and optimizing every run. “You’re a different runner every day,” says Coach McMillan. Making sure that you train at the correct level of intensity is important. It can take a long time to figure out what that means for you. As you learn to do so, you’ll be more comfortable with your results, and you will get the most out of each run. Every Run is Unique In order to optimize each run, you have to understand that they are all different. From how you feel, to the weather, to the goal of that workout, each run needs special attention. For many beginning runners, faster always seems better. This is simply not true. For example, running faster when injured can result in long-term rehabilitation, or running fast on recovery days can slow down progress. Over the years of coaching, Greg has developed a calculator to help runners have an idea of how fast they should be running to hit a certain race goal. Each athlete enters his or her goal time and current fitness level. The calculator then gives a pace range for training. This helps runners who are working toward effort-based running find a pace that works for them. Coach McMillan suggests running toward the slower pace when the weather is tough or when you are feeling fatigued. However, just as important, he says that you are selling yourself short if you aren’t running your best when conditions are good. This is what it means to optimize each run. Benefits of Prehab Along the lines of every unique run, is every unique runner. We have different bodies, different minds, different goals and live different lives. For each of us, there are unique injuries that come after us. Whether it is a sore knee, a tight Achilles, or an achy back, injuries can keep us from doing what we love. Greg preaches the benefits of prehabilitation: doing those things that keep injuries away before they have a chance to surface. Stretching, lifting weights, or visiting a professional therapist can do wonders for preventing injuries. For those that struggle finding the time or energy to practicing prehab, Greg gives two pieces of advice. First, just pick two things. Pick workouts or stretches that you know are good for you specifically. If you don’t know what those are, see a professional or at the very least, look up some exercises online. Second, make the prehab a part of your run. Don’t allow yourself to say that your run is complete until you have done the two things you picked. “Make it religious,” says Coach McMillan. Age Isn’t Concrete As you work toward effort-based running and choosing routines for your prehab, remember that your potential is unique. It doesn’t matter if you are young, you can run with the best. It doesn’t matter if you are old, you can run with the best. Don’t be hard on yourself when people younger OR older are running faster than you. Your journey is your own and the only thing you can control is your effort. Run hard on hard days. Rest hard on rest days. You’ll be glad you did. Resources: Greg on Twitter Greg’s Website   Thank you to Bodyhealth, Generation UCAN, and Tribe for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! 15% off with coupon code tinamuir at www.generationUCAN.com   Tribe is the leading all natural sports brand in the UK. They have a range of 20 different energy bars, protein bars, and protein snacks. Through their charity foundation they have raised money to fight human trafficking, which I absolutely LOVE their charity side. It is vegan, gluten and dairy free with 100% natural ingredients. If you use code TINAMUIR here, you can claim a 2 pound first box when you subscribe to Tribe.
Over the years, running has given many great causes a voice. From your neighborhood kid asking for a quarter for every lap he runs, to world-famous runners using their success to raise awareness, running somehow gives clout to an organization or an idea. We’ve seen runners raise money for cancer research, clean water, or war veterans. Almost every cause or movement that stems from running seems universally noble. The running community has a wonderful opportunity to do good, whatever your values may be. But one thing that we can all get behind Is working together for the good of the planet. Use Your Voice for Good When trail runner Clare Gallagher recently stepped into the scene as one of the best ultrarunners, she knew exactly how she wanted to use her platform. For years she had chosen to live her life to help the earth and reduce her environmental impact. She made the decision to be a vegetarian as a teenager, has been an active voice in her hometown of Boulder, Colorado, and studied marine wildlife worldwide. Wherever Clare is, she is helping by doing her part and teaching others how to do the same. Clare is now living a dream as a sponsored runner for Patagonia—a company well-known for its environmentally friendly business practices. While she knows that the biggest changes need to come from governments and institutions, she also believes in the difference each individual can make. Big change begins with small actions and Clare is a beacon of hope for a better world. The Big Picture When asked how Clare would like to pitch her ideas to those listening, she simply asks people to zoom out. Take a step back and see what is happening in the world today on a major level and how you would like the earth to be in 20, 50 or 200 years.  While critics or skeptics find it hard to see what difference individual thought or action can make, Clare breaks it down to hope. “I encourage you to take the long-term view,” says Clare, “How do you want to leave this planet?” Sometimes it just comes down to living a life of hope, or living a life of doubt. To understand the big picture, Clare also suggests educating yourself as much as possible. Without knowing some of the basics impacts that our actions are making, it’s hard to find a desire to change our course. Instead of jumping into an argument, or settling on a belief, take time to privately read and listen to good information. 3 Ways to Make a Difference Today If you are ready to take the next step in making the world a better place, here are three simple things you can do stating today. Know What You’re Eating A great place to start is to understand how are eating habits change the world. Food is the most important thing in our lives, and we should treat it that way. Eating more locally grown food and less meat in general (especially beef) is an easy start.  Meat requires more resources than fruits and vegetables and simply picking chicken over beef is significantly different. Buying locally also allows you to have a conversation with a farmer so you can know if the food you’re eating is grown without harmful pesticides. Plus, it’s usually much tastier! Follow Your Local Government If you don’t know who is voting for you, you can’t very well reach out to them. Different than national representatives, your local government leaders are more easily accessible. Following them on social media is an easy way to know what they are up to and if they are representing you well. Don’t hesitate to support them when you like what they are doing and call or write to them when they aren’t. Reuse, Recycle, Reduce Another well-known practice, using less is hugely impactful. Try things like bringing reusable bags to the grocery store, consciously recycling before throwing away, or buying clothing made from non-virgin materials. There are one million and one ways to reduce our footprint. Try one out! Our Beautiful Planet The next time you have an opportunity to run outside, notice the beauty. Even if you live in a big city, far from a nature trail, we have plenty to enjoy. The blue sky, the lazy butterfly, the sturdy trees—runners get to appreciate the world on a regular basis.  I hope you have the chance to take in a deep breath and as you feel the air hit your lungs. realize that when we take care of our home, it takes care of us. Resources: Clare’s Website Clare's Twitter Clare's Instagram Protect Our Winters Sunrise Movement Grist League of Conservation Voters The Solutions Project   Thank you to Generation UCAN, MetPro, and Tribe for being the wonderful sponsors of this episode of The Running For Real Podcast.   Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes!   15% off with coupon code tinamuir at www.generationUCAN.com   I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through.  Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.   Tribe is the leading all natural sports brand in the UK. They have a range of 20 different energy bars, protein bars, and protein snacks. Through their charity foundation they have raised money to fight human trafficking, which I absolutely LOVE their charity side. It is vegan, gluten and dairy free with 100% natural ingredients. If you use code TINAMUIR here, you can claim a 2 pound first box when you subscribe to Tribe.  Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Clare, I look forward to hearing your thoughts on the show.
Running a race is a great metaphor for life. Thinking back on the classic story about the tortoise and the hare, we learned that consistency outperforms skill when the tortoise beat the hare. Running teaches us to keep our eye on the prize, as they say. Each race has its literal highs and lows, that we can easily compare to life’s highs and lows. The similarities and lessons are endless. We’ve also learned that running is great for our physical and mental health. Our heart and mind both benefit from this exercise. Our muscles are strengthened, our stress is reduced, our lungs are filled, and our hearts are lightened. Even those that hate running, often run anyway, and still reap many of the benefits. Peter Sagal has had many unique interactions with running. During the infamous Boston Marathon bombing incident, Peter was guiding a blind runner through his first Boston. They finished just five minutes before the bombing occurred. The difference between running the last mile, or taking a walking break was a literal life or death situation for the duo. As an author, the host of NPR’s “Wait Wait...Don’t Tell Me!” and a father, Peter always makes time for running. When asked how he manages to get in a five-mile run every day he compares it to eating. “I just manage it because I have to,” says Sagal. Just like you always find time to eat, Peter always finds time to run. He has found something priceless in running—something that will keep him running for years to come. THIS WILL END One of Peter’s prized lessons he has learned from running, is that running always has an end. Whether we perform the way we intended to or not, the race or the run will end. This is an invaluable principle for life.  During a time of trials and depression, Peter held onto this idea. “There is a tendency when you are down in the depths to think that you will never get out,” says Peter, “One thing we know from running is that Yes it will.”  When faced with trials you can know that they will end. Circumstances will change. The practice of running is just that, practice. And as you practice this skill of pushing through the tough runs, and enjoying the good ones, you will be more prepared for the good and bad in life. Adapt Your Motivations Motivation is fluid. What did or didn’t motivate you as a child has changed. You probably no longer run because you are being chased by bullies on the playground or avoiding catching the cooties. Finding something new to motivate your reason for running should be a joyous one, not a painstaking chore. Now that Peter knows he will likely never beat his personal best, he has found other rewarding motivations. He has guided multiple blind runners during marathons and says it has been extraordinarily gratifying. “If you are feeling bad, go out and help someone,” Peter says, “You will feel so much better.” The running community has so many opportunities to help other people. Volunteering at a race, pacing a runner, running for charity, or leading a blind runner are just a few options. Another motivating aspect Peter now loves is marathon tourism. He has run marathons in a handful of cities and plans to do others around the world. Keep your running fresh by volunteering, going for a PR, running in a new city, or anything else that comes to mind. Life is Unfair, But You’re in Control Everyone has their demons and burdens. It’s best not to judge because we don’t know the details of each person’s life. It’s also important to not be too hard on yourself. Your own battles are unique and tough. Don’t judge yourself based on others. However, whatever unfair things have happened to you, you can now take responsibility for what you do. Choosing to mope in bed because you have a challenge that someone else doesn’t won’t get you anywhere positive.  Decide today that you will give your best effort. Then give that best effort and be proud of the results. “Try to be the best version of yourself that is practical to obtain,” says Peter. If you can agree to do that, you will find that comparing yourself to others is completely unnecessary for a happy life.   Resources: Peter on Wikipedia Peter on Twitter I Love Lucy Chocolates Peter on The Hilarious World of Depression Achilles International Team with a Vision Nicole Cliffe on Twitter (book) The Complete Book of Running (book) The Incomplete Book of Running   Thank you to Athletic Green and Metpro for being the wonderful sponsors of this episode of The Running For Real Podcast.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more!   I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through.  Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Peter, I look forward to hearing your thoughts on the show.
What can you accomplish in a week? How about a year? Do you find yourself setting goals that are too big? Or maybe burden yourself with too many tasks to complete in a week? Maybe a better question is, “What can you accomplish today? Or better yet, right now. We tend to set ourselves up for failure when we set goals without any room for mistakes or failures.  We live in an impatient world where everyone demands immediate change. It is common to overestimate what we can do in a week and underestimate what we can do in a year or two.  Hayley Carruthers is a prime example of what you can accomplish in a “short” amount of time when you are consistent and persistent. In just three years she went from running her first 5K to being a top competitor in the London Marathon. All the while, she works as a full-time nurse, a demanding job to begin with.  What does it take to go from non-runner to elite in just a few years? Scroll down to find out! When You Can’t Run, Crawl Recently Hayley has been all over the news. If you follow running at all, you’ve probably seen the picture. Just feet before she crossed the finish line at the London Marathon, Hayley’s legs gave out. Luckily, she didn’t sustain any major injuries, but she still had to find a way to crawl the several remaining feet of the race with cuts and bruises on her legs. While she never wished her way to fame by falling to her knees, most everything that has happened since has been positive. Hayley is an advocate for the running community in the way she perseveres. Her story has made it to every major running magazine and website, always with an inspirational undertone. Whether you are a weekend warrior, a Masters runner, a beginner, or an elite, running teaches you how to finish. For Hayley, she knew that she had come too far to give up in that moment. She crawled forward and swung her legs in front of her in an effort to get her chip past the line, still beating her previous best marathon time by three minutes. Full Time Work, Full Time Runner A wonderful example of determination, Hayley makes sure she gets in two training sessions each day. Her full-time job didn’t keep her from doing what she loves, and doing it well. Excuses are the enemy of both fun and fulfilling activities. Although some 5:00 a.m. morning runs are difficult, Hayley keeps the end goal in mind while remembering how far she has come. Both the past and the future can motivate you to achieve your goals. When Hayley doesn’t feel like she can do a training session, her coach Dan encourages her to just show up. We never know how our body or mind will respond to work unless we begin. Even though we may not feel our best on any particular day, just showing up every single time will give us that edge in the long run. Prioritize your goals. If you simply can’t afford to quit your job or give all your children away (also, not recommended), just pick what is important to you. If you want to run the local 5K, find some small thing that you can do without. Watch one less Netflix show or vacuum the house one less time per week. If it really is your priority, you’ll find a way to get it done. Remember Why You Started Off-the-radar to mainstream in a short amount of time can a lot of stress. Hayley and her coach have made it a priority to keep training low pressure from the beginning. When you jump into the spotlight it is easy to become overwhelmed by how well you are expected to perform based on sponsor requests or your ever-ticking biological clock. When the stress of running or any activity seem to outweigh the benefits, take a step back and remember why you started. Make your training light by dancing to music before you begin or walking backwards up the hills. Whatever it is that makes you smile, try it out and remember those joyous times. More About Hayley and Dan Learn more about Hayley and her coach Dan Robinson by listening to this episode! What is it like to see yourself on the front page of magazines and newspapers in your home town and around the world? What is Hayley’s next running goal? How did Hayley find her running coach, Dan? What’s it like to find out you are running for your country and more! Resources: Hayley on Instagram Thoughts of Dog Twitter Andy Lane’s Twitter Thank you to Bodyhealth, Athletic Greens, and Metpro for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more! I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through.  Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Hayley and Dan, I look forward to hearing your thoughts on the show.
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Comments (4)

Denzel Miller

Very good podcast!

Aug 13th
Reply

Gemma

Denzel Miller 👏👏

Aug 14th
Reply

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
Reply
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