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The Running for Real Podcast

Author: Tina Muir

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There are all types of runners -- from Olympians to recreational runners to those dreading getting on the treadmill. Join former International Runner for Great Britain, Tina Muir as she interviews psychologists, athletes, dietitians, authors, coaches, and runners just like you. Beyond fleeting motivation, each interviewee shares real experiences and struggles, along with practical tips to inspire any runner to be their best. Whether running makes you feel alive or totally kicks your butt every time, this podcast will inspire you to aim higher, live healthier, and be kinder to yourself as you become a better you. Let's get started, my friend!
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For Daryl Murphy, running is a vehicle for justice. Having been a runner throughout his teens, Daryl ran for several years at Ohio State University until the structure of the college sports system disenchanted him from running.   Then, years later at the start of 2020, Daryl's coworker asked him to do a 5K with him. This was a catalyst for him to get back into running. Soon enough, Daryl ran a virtual half marathon until another friend gave him an idea for another challenge– 30 consecutive days of 5K’s. Initially he didn’t think he’d get to 30 days, but after his first consecutive seven days of 5K’s, they just became part of his daily routine.    But after 30 days, he couldn’t stop. Daryl was just a few days shy of completing 50 consecutive days when George Floyd was killed, so the emotions and injustice around Floyd’s death fueled Daryl's drive to push past 50 days. Soon friends begin getting inspired by Daryl's runs, so he decided to take what he was already doing, running, and use it as a vehicle to spotlight racial injustices and raise money for Black Lives Matter.   His runs took the name, Miles for Justice when Daryl decided to create a Pledge It campaign. Supporters could pledge a dollar for every mile he’d run in one month. The first campaign benefited Black Lives Matter, and the second for justice for Breonna Taylor. So far he’s raised over $10,000 dollars and is planning a third campaign. Daryl hasn't stopped running. He shows us we can transform small actions we already do every day, into impacts bigger than ourselves. 3 Lessons You can take something simple you already do every day and turn it into something that benefits others It’s ok to not know how to do something, such as raising money for a cause like Daryl did. But the important thing is to take a chance. There are so many resources around to help you, you just have to look around.  When days get hard, remember why you started in the first place. For Daryl, on days he didn’t want to run, he remembered he was doing it for Breonna Taylor. Highlights “Anyone can add something like this into their daily life. I was already going on these runs, but now I’m going on these runs in the name of justice.”   “I’m going to keep doing this every single day just to let you know we have a voice. Change is happening and will continue to happen. As slow as it may come, we will continue to be here every single day.”   Resources: Daryl's Instagram Miles for Justice: Breonna Taylor Miles for Justice: BML  Santa Monica Daily Press article   Shoutout to Aaron and Joshua Potts for connecting us with Daryl. You can also listen to the episode we did with them on growing diversity in running here.  Thank you to my wonderful sponsor Momenteous and Tracksmith for sponsoring this episode of the Running for Real Podcast.   Here is a brand new sponsor, Momentous and I’m excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be “unflavored” but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.  Go here and use code TINA for 20% off.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Daryl, I look forward to hearing your thoughts on the show.
Importance of Female Role Models Jacob grew up surrounded by three strong sisters and mother. From a young age, he saw them as role models of strength and courage. Today, as a father to four daughters, Jacob says he knows he’s not someone his daughters can aspire to be because they’ll always see him as a man, as their father. He shares he’s constantly looking for strong women to point to because having been surrounded by strong women his whole life, he wants his daughters to have the same.  Exercising Your Strengths “It’s about putting in the time and being patient. Let your body adapt to gradually increasing stimuli.” — Jacob For Jacob, he had spent the majority of his childhood running 5Ks and 10Ks. It wasn’t until later in life when he learned of his uniquely high VO2 max and lactate threshold which gift him with having more endurance. That’s when he learned about marathons and later ultras. That’s where he found his strength.  As a coach, he shares that the greatest opportunities to improve as athletes are in aerobic development. “So many people focus too much on anaerobic and not enough on aerobic. Perhaps the best way to find out where your talents and strengths are is to focus on building your aerobic base. Build your lungs.” He also discusses what it’s like to explore new activities like trail running. He says you can start small by doing your easy runs on trails first, then introduce strides or hill repeats on trails. A good indicator of where you’re performing at your strongest is how well you’re feeling during certain workouts but also paying attention to how quickly you recover.  Who is Tommy Rivs? The largest part of Jacob’s story is his brother Riv’s recent illness. Rivs is Jacob’s younger brother. An ultra-marathoner with a big beard and an even bigger heart.  “He’s just a very kind soul. A renaissance man of some sort,” says Jacob. Rivs speaks multiple languages including sign language and French. He makes videos with iFit so people can run while learning about different cultures. He’s a husband, father, and helps others with their running journey through his physical therapy practice. Rivs and Jacob were even training to qualify for the Olympics. But earlier this year while in the Grand Canyon, Rivs got sick and couldn’t get out. He was coughing blood and thought he might have COVID-19 so he self-isolated for two weeks until he got too sick and his wife took him to the hospital. After many tests, it was discovered Rivs has a rare form of lymphoma. He went from being a world-class athlete to being on life-support for over three months, in a coma, and paralyzed.  Jacob shares Rives is now out of the ICU and is undergoing chemotherapy. He’s in a rehab facility to help him regain strength and mobility before undergoing a bone marrow transplant. In the past months, Jacob helped put together a Run with Rivs Challenge, which the running community around the world showed support for. Organizing this helped give Jacob a sense of meaning and purpose since he’s not able to physically be near Rivs or his family due to COVID travel restrictions since Jacob lives in Canada.  Paradigm Shift For Jacob, the whole experience with Rivs has increased his sense of empathy toward what others are going through and a deeper appreciation for the human experience. “Like most runners, I pride myself in being independent and low maintenance. But this experience has exposed my vulnerabilities, fears, weaknesses, blind spots, and given me a new appreciation for humanity and the running community,” Jacob says. Ask for Help “It’s ok to not have all the answers and to ask for help. I think this is particularly helpful for men to hear because we spend so much of our lives believing we have to be strong and independent, and it is our responsibility for others to rely on us— not the other way around. We can become better people through these tough times.”   Resources: Jacob’s Instagram  Jacob’s Peak Run Performance  Tommy Riv’s Instagram  Tommy Riv’s Facebook  Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Inside Tracker for sponsoring this episode of the Running for Real Podcast.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   InsideTracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Inside Tracker to help me decipher the science behind it all. As Running4Real listeners they are wanted to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use code: GIFTFROMRUNFORREAL for this amazing deal.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jacob, I look forward to hearing your thoughts on the show.
Often our most important training days as runners are the ones when we do nothing. Our recovery days are crucial, and without them, the hard work we put it wouldn’t result in much. When our muscles are allowed to heal properly, they can repair themselves and grow stronger. A continual pounding doesn’t allow for that. With all the stress-related and emotionally-heavy issues we have been faced with recently, it seemed like a good time for a more relaxing episode. Like our legs and lungs, our minds and souls could do with a recovery period, so that’s what we aimed for in this episode. Oren Jay Sofer is an author, instructor, guide, and teacher. HIs expertise is in mindfulness, meditation and nonviolent communication. You can hear his voice and join in his classes that he hosts on his website, or on apps like Calm and 10% Happier. If you need a break from the world this week, and advice on how to deal with the stress we’re all experiencing, read on and tune in. What is Meditation? If you’re like me, the first thing that comes to mind when thinking about meditation is an old man sitting crossed-legged somewhere in nature for hours on end. This can definitely be described as meditation, but so can many other forms of meditation. The point is typically to be aware of your thoughts, but not judgmental. The definition of mediation varies, but a starting point you can think about is that meditation is training for your mind. If you find your thoughts wandering, or maybe even catch yourself thinking some negative things, don’t feel like you are failing at meditation. The point isn’t so much to have a perfectly clear mind as it is to understand how your mind works. Keep practicing. Why Meditate? To begin, Oren gives a short parable on how meditating is effective. This is incredibly important for those of us that feel like we don’t have time to meditate. Think about a logger who spends his days cutting down trees with his axe. As time goes on, his axe becomes dull, and so his rate of falling trees starts to decrease. To make up for his inefficient axe, he works harder, faster, and longer. A fellow logger notices his axe and offers him a sharpener, but he replies that he doesn’t have time to sharpen his axe, he needs to reach his tree cutting quota. You get where this is going. Meditation isn’t an extra thing that is required of you that takes energy. Meditation is the sharpener that will allow you to perform more efficiently at all the tasks you are faced with. What Else Can Meditation Do for Me? Another visual story can illustrate what mediation might do for you. A hamster runs on her fixed wheel all day long. At one point she is approached by another hamster who introduces her to meditation. She jumps off the wheel for a while, meditates, and then gets back on, running faster than ever. After a while, the meditation she does everyday prompts her to think about her fixed wheel, and why she is always running on it. What is the purpose? What else is there to do? Meditation can help you clear your mental inbox. It lets all the thoughts roam around without judgement and slowly you begin to find those things that are most important. Meditation and Your Relationships A great benefit of training your mind through meditation is the ability to communicate more rationally and effectively. We are faced with a myriad of issues and relationships today that require a lot of control and focus when communicating. As you train your mind to recognize your thoughts before you speak them, you’ll be a better communicator. What to Do Today Oren suggests four things to practice in order to keep ourselves and relationships healthy. See if there is one that you can implement today! 1) Stay connected with people. Don’t let different opinions get in the way. Nearly all our stances can be boiled down to a similar goal we have. Work to see what that is. 2) Take care of yourself in basic ways. That means rest, movement, meditation, and food. 3) Limit your news intake. This can be extremely draining and addictive. Stay engaged, but set limits. 4) Stay nonviolent. This is similar to number one. See the humanity in everyone. We all have vulnerabilities, and as we see them, we are kinder to one another. Resources: Oren’s Website Oren on Instagram Oren on Twitter 10% Happier Calm Book     Thank you to my wonderful sponsor Tracksmith, Inside Tracker, Tee's Kreation for sponsoring this episode of the Running for Real Podcast.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   InsideTracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Inside Tracker to help me decipher the science behind it all. As Running4Real listeners they are wanted to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use code: GIFTFROMRUNFORREAL for this amazing deal.   Owner and CEO Timesha, created a crystal based business with all sorts of jewelry for those who want to help to maintain their good energies. She offers free shipping with orders over $45 and you will get a free gift as well. There are plenty of great reviews and recommendations of what you could be looking for if you are unsure. So go and check her website out here and show her some support. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Oren, I look forward to hearing your thoughts on the show.
Getting Down to the Core As someone who was accustomed to training for race after race and sticking to rigid schedules, Des says 2020 has helped her slow down and enjoy the time she spends running. She says it’s allowed her to think about what it would be like to go from thinking of the sport where performance is top-of-mind, to getting the point where she’s a life-long runner for the love of the process of running.    That’s not to say there are days where motivation gets tough. While there aren’t races to look forward to, Des says what helps keep her spirits lifted is thinking about why she started running. “For those struggling with motivation to get out the door, think about the why. What was the thing that got you started, that made you buy your running shoes and get out there.” Destober With races canceled, Des decided to make the most out of a training plan-free season and worked up her own challenge others could participate in— Destober. Inspired by Travis McKenzie, Destober was Des’ plan to run the miles in the dates of October. October 1 is one mile, October 2 is 2 miles, and so on. This put her at a grand total of 496 miles for the month, and the last run being a 31 miler.    You’ve got to stick with the grind, she says. Just keep in mind the reason you started running in the first place. This way when racing comes back, you’ll be many steps ahead of others.   Seasons are all temporary As cold months and dark days get closer, Des and Tina discuss winter training especially in places where snow and ice become barriers to outdoor running. But Des says the important thing is to remember seasons are temporary.  We’ll get through them and just need to make adjustments. Just like in the summer you hydrate more and wake up earlier, we must also allow ourselves to change our expectations. “If it’s C-game conditions, you can’t expect an A-game,” Des says. Be flexible with your goals.    Women in Running  Des has no doubt moved the needle for women in running. Looking forward, she said we must strive to involve more women as coaches and in the administrative part of the sport, whether it’s World Marathon Majors or the World Athletics.“We need women in those positions to show other women that that’s something they can do,” she said.    There’s an Upside to Everything For Des, the Destober challenge pushed her limits in a way she wouldn’t have been able to had she been training for the NYC Marathon in a normal year. She shares how she’s been spending more time with her family than ever before and is making sure to embrace the silver linings of this time. “There’s an upside in everything, it’s really how we view it and decide to make of it.”   Thank you to my wonderful sponsor Generation UCAN, Bumbleride, and Itz Glitz Girls for sponsoring this episode of the Running for Real Podcast.   Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!  Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more.   I was so excited to start up this partnership with Bumbleride and their eco friendly products. Their running strollers have really taken into account how the ride is for your child. They are thinking about the environment when they put their strollers together with the plastic frame being made of 25% recycled water bottles. You can check out more about their stroller that I am in love with here. Or check out their website here to look at all of their products and to support this great company.   Owned by two young sisters Kenzie and Kya, who are soccer and track athletes and they have created this line of clothing for pre-teens, teens, and young adults. If your child is into track and field this is the place for you! I just love the positivity they are sharing with the world through their clothing line. Go here to check out their clothing line, things are selling out so make sure that you check them out soon!   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Des, I look forward to hearing your thoughts on the show.
Rich Roll is a fountain of wisdom, a cultural figure in the podcast world, an icon in endurance sports, and a champion for plant-based lifestyles. Although in college he’d been one of the top swimmers in the country and later a lawyer, his life became interrupted by alcoholism. So it wasn’t until his 40’s that Rich retook the reigns of his life and started exploring veganism and endurance sports.    Now an accomplished athlete, author, podcast host, and father of four, Rich is best known for his humble curiosity and ease of conversation. The community he’s created has transcended beyond endurance sports and into nutrition, mindfulness, sobriety, entrepreneurship, climate, and bringing people together to discuss hard topics of our current world.    But his journey wasn’t an overnight success straight into Ironmans and Ultras. It’s been a series of smaller choices added up over the years. This is what makes Rich special. It’s easy to see the humanity in him and see parts of yourself reflected in his story.   In this conversation, Rich and Tina dive into the power of vulnerability and finding joy and meaning by exploring the edges of your comfort zone. One Foot In Front of the Other   “The best time for doing anything, if not yesterday, is today.” — Rich Roll You have to be willing to begin something without knowing where it’s going to lead you, says Rich. Dropping all expectations tied to the result and falling in love with the process of starting something new. This is true for Rich’s athletic feats as much as his career.    It’s easy to get paralyzed by getting too wrapped up in what the ultimate destination looks like, whether it’s a race or a career goal, that you prevent yourself from the space to imagine the possibilities along the way. “I’ve learned that when you move forward, goops open and opportunities present themselves,” Rich said. “But if you don’t take that first step because you’re waiting for those opportunities before you begin, they’re never going to materialize.” Be You  “There’s no one else in the universe that is you. Your unique perspective on yourself, humanity, and the planet is valuable. Nobody else has your experience,” says Rich.   The things you put out into the world are a reflection of who you are. By being honest and vulnerable about it, it resonates with other people because they see themselves in you. But vulnerability takes courage. For Rich, his podcast platform is a safe place guests can be open and feel comfortable being honest with their story.    “True strength can only be summoned through acknowledging the problem and allowing yourself to experience whatever you’re feeling.”   For Rich, honesty, and sincerity are taking the form of speaking up about current events. He shared new directions he’s exploring with his podcast about being part of the positive change in the world and not shying away from issues but trying to tackle them not in a political or activist way, but as someone trying to have a meaningful conversation about difficult things.    It’s these moments of discomfort and truthfulness that give our lives meaning. Challenging ourselves, our ideas, and bodies. Putting ourselves in positions to strive and fail so we can learn who we are at our core.  There’s No Prescription  Rich says it’s important to stay grounded with practices that allow us to lead more authentic lives. There’s no prescription, it’s different for everyone. Whether it’s time alone on a trail, journaling, or meditation, it’s like putting on the oxygen mask on yourself first so that you can be the best version of yourself and maximum service to other people.    Tina and Rich both agree that finding ways to live life mindfully and purposefully allows them to be better parents, coworkers, and friends. Finding moments of stillness and reflection helps them stay connected with the real reasons they fell in love with their endeavors, whether it’s podcasting, running, or other feats.  Voicing Change  Rich is someone who aligns his actions with his values. Most recently, he’s embodying this with his latest book, Voicing Change. It’s a compilation of timeless wisdom and inspiration lifted from his podcast guests over the years. Evergreen stories of ordinary people who through vulnerability and courage, have some extraordinary wisdom to share.    Resources: Voicing Change by Rich Roll A Life on Our Planet   How to Save a Planet Podcast  Margaret Klein on Running for Real Podcast Darin Olien on Running for Real Podcast    Thank you to my wonderful sponsor Generation UCAN, Tracksmith, and Go Be More for sponsoring this episode of the Running for Real Podcast.   Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!  Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   The black owned business for this episode is Go Be More, a brand with the reminder to chase your dreams. The founder is Jon Rankin, a motivational speaker, Olympian, and kidney disease survivor. The Go Be More brand represents more than just comfortable clothing. It is a wedding ring for your personal goals. It’s a motivator, a constant reminder, and a physical representation of your commitment to be who you were meant to be.  Go and check out their website here where you can check out their merchandise, podcast, blog, and their Just One Challenge. And start to make that difference in chasing your dreams! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Rich, I look forward to hearing your thoughts on the show.
Mark “Mace” Macy and his son, Travis competed in the Worlds Toughest Race. Except their story goes deeper to make it more motivating, powerful, and inspiring than any other competitor in the race. Mace was diagnosed with Alzheimers a few years ago, and Eco Challenge Fiji was potentially his last race. Being a legendary adventure racer who had competed in many Worlds Toughest Race events before, Mace knew he could handle the toughness aspect, but how would his mind and body handle the challenges of pushing to the limit. This conversation with Travis and Mark involves going over the race, but then so much more about dealing with the challenges of Alzheimers, which currently affects one in ten Americans over 65 and is expected to affect 14 million Americans by 2050.   We talk about the reality of having this challenge come up for their family, and how Mace thought it would never happen to him, being the epitome of health and fitness. Mace gives his advice for people who are working through the challenge of Alzheimers and both Mark and Travis have advice for family members to be supportive. We talk about the grieving process that is occurs upon diagnosis. How it is natural and normal to experience that feeling. And Mace, keeping the fun always, tells us a funny story from the race. This episode covers a serious topic, but these two remain upbeat and positive. A great lesson for life, and one I am proud to share on this podcast.   Resources: Travis Macy Instagram Travis Macy Twitter My Runner's Connect Travis Macy Episode Angelo Poli from MetPro Episode   Thank you to my wonderful sponsor Generation UCAN, Metpro, and Go Be More for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!  Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more.   I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I’m excited to share MetPro’s newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use.  This isn’t a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best.  Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer!   The black owned business for this episode is Go Be More, a brand with the reminder to chase your dreams. The founder is Jon Rankin, a motivational speaker, Olympian, and kidney disease survivor. The Go Be More brand represents more than just comfortable clothing. It is a wedding ring for your personal goals. It’s a motivator, a constant reminder, and a physical representation of your commitment to be who you were meant to be.  Go and check out their website here where you can check out their merchandise, podcast, blog, and their Just One Challenge. And start to make that difference in chasing your dreams!   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Travis and Mark, I look forward to hearing your thoughts on the show.
“It’s hard to be what you can’t see.” That’s the idea that has inspired Sabrina Pace-Humphrey's to make a change in the trail running community. As a child, you had dreams and goals based on the people you saw, but if none of them looked like you, it was hard to imagine yourself doing it. Young black runners haven’t had enough idols to look to, and in the trail running community? They’ve been nonexistent. That doesn’t mean there aren’t any black trail runners, but they are almost never in the public eye. That is, until Sabrina took over the cover of the most recent Runner’s World magazine issue. Sabrina shared her excitement for trails, work on diversity expansion, and running tips with us. You won’t want to miss it! You Need More Than Just Shoes to Run We often celebrate running as the simplest, most inclusive sport. “All you need is a pair of shoes!” While that may be the only gear you need (though even that can be debated!), a running community is also crucial to supporting runners of all types. Without races to participate in, groups to run with, coaches that encourage and teach us, running wouldn’t be what it is today. For the minorities in running, the need for more than shoes is even more imperative. When it comes to trail running specifically, there are additional barriers. Simply the geography of trail running is a natural excluder of black runners. Most trails happen to be outside of urban areas where black populations are sorely outnumbered. For Sabrina, a black, middle-aged mother, the odds are overwhelmingly stacked against her. Sabrina has worked to change that. She co-founded Black Trail Runners and speaks out to brands, helping them find ways to expand their target audience to people of color. She told us that for companies it has to begin internally. In order to become more inclusive and diverse, you have to look at the process for the decisions you make. How are you picking who you’re hiring? Or marketing to? That’s where it begins. So You Think You Want to Be a Runner Sabrina didn’t start running until she was in her early thirties. Now she’s an ultra-marathoner, on the cover of Runner’s World, and a running community leader. As mentioned before, she’s a mother, a grandmother, a woman of color, and a native to the British countryside. If anyone wasn’t “meant” to be a trail runner, it was probably Sab. Long story short, if she can do it, so can you. Sab started running after having her fourth child. Her doctor recommended she find some type of exercise to combat her postpartum depression. She had never enjoyed running, but decided she would try to run a mile. That first run was awful. She felt like she couldn’t breathe, that she couldn’t do it, but then, she finished. Ever since that first run, although many have been similar in difficulty, she’s never regretted finishing a run. “It’s a miracle, it’s magical,” she says. Sabrina’s Secret to Tackling Long Distances Sab has now run some very impressive distances. She’s competed in what’s commonly known as the “toughest footrace on earth,” Marathon Des Sables, a 250km race in the Sahara Desert, along with many other ultra-marathons. Even with those mammoth races under her belt, she still takes it one step at a time, chunking up each training session or competition into smaller bits. A very visual piece of advice that Sab gives when you are out on a run that just feels plain hard, is to think about the devil and angel on your shoulders. The devil tells you that you can’t do it, that you’re not meant for it, or that it’s too hard. Sab pictures stepping on that devil with every step forward she takes. Each one pushing it further and further down. You can do it, and the angel on your shoulder will be proud when you finish. Whoever you are, you can be a runner. People like Sab are making sure of that. If you don’t see a runner like you, be that runner for the next person. Take one step at a time, chunk it up, and let that little devil know what you are capable of. Resources: Sabrina on Instagram Sabrina on Runner’s World Black Trail Runners Black Trail Runners on Instagram Black Trail Runners on Facebook Marathon Des Sables   Thank you to my wonderful sponsor Tracksmith, Momentous, and Trumpaclart for sponsoring this episode of the Running for Real Podcast.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   Here is a brand new sponsor, Momentous and I’m excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be “unflavored” but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.  Go here and use code TINA for 20% off.     A place where you can go support #BlackLivesMatter movement by purchasing t-shirts made by Matthew James Barker and other products. They are committed to raising funds for Black Lives Matter. Based out in the UK, go to their Instagram or their website to show some support to them for the Black Lives Matter movement!   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Sabrina, I look forward to hearing your thoughts on the show.
Who do I want to be when I grow up? Emma Roca. I have had the opportunity to speak to and learn from a lot of women, but Emma is someone who is the absolute definition of a strong woman. Emma from Team Summit, who represented Spain in the World’s Toughest Race: Eco Challenge Fiji has accomplished a lot. She has a PhD in biochemistry, owns three businesses, is a professional firefighter, world class adventure racer, and is a mother to three kids. That in itself would be enough to have us questioning if she is even human (and I ask her this in the interview), but above all that, the thing that stands out about Emma the most, is her attitude. Emma is someone who gives her very best, but approaches life with humor and humility. We talk about being a mother, raising strong girls, and how to be a role model for children in your life (yes, even if you are not a parent). We cover the importance of a team or support network around you for whatever it is you are trying to do, and why we need to surround ourselves by people who believe in our strength. And we talk about how exercise can be a major way to destress (and don’t we need it right now!) even if it means you miss out on relaxing in other ways. Emma is truly one of the most motivating  women I have ever met, and if you do not already love her, you will after this episode. Resources: Emma's Twitter Emma's Website Emma's Facebook Angelo Poli from MetPro Episode   Thank you to my wonderful sponsors Metpro, Altra, and Sophie Williams for sponsoring this episode of the Running for Real Podcast. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I’m excited to share MetPro’s newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use. This isn’t a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best.  Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer!   I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners  they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Altra Running Europe has now started a new giveaway for the European listeners out there, enter here for a bi-monthly giveaway for your choice pair of shoes. You can also go here and you can enter to win your own pair of shoes. AND if you do enter I will send you a 20% coupon code to Altra Running Europe.   I would like to introduce you to Sophie Williams, she is doing a great deal for the anti-racist movement being an author of Anti-Racist Ally and Millennial Black (releasing in April 2021). She has been in so many articles in really getting the word out on how to be an anti racist. Welcoming you with her personality, you are just going to be hooked in and you just can’t stop watching her content. She is also located in the UK so go and check her out here as well as following her on Instagram  to show her your support.  Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Emma, I look forward to hearing your thoughts on the show.
By now we know that the planet needs saving. There are millions of tons of human-made garbage floating in the sea, forests being burned and otherwise destroyed, and gases rising into the atmosphere multiplying the negative natural disaster effects. It’s not exactly a pretty picture. There is a lot of work to do if we want to minimize the damaging effects of climate change. It can seem overwhelming, but the scale of the task doesn’t have to discourage you. The fact is, we need all hands on deck to make a difference. The ship will go where it needs to go if we all do our part. Darin Olien has dedicated most of what he does in life to tackling this problem. He’s a nutritional guru, and an environmental activist, but you probably know him best from co-hosting Down to Earth with Zac Efron. He shared his experiences with us about being a Netflix star, and more importantly, what we can do about climate change.  How to Talk About Climate Change  As we are learning from the current election and shows like The Social Dilemma, we tend to hear from and talk to similarly-minded people a majority of the time. Your social media circles and likely even a lot of the people you see in person, have similar ideas to you. What does this mean? A few things to remember: First, if you speak up often, you are probably mostly speaking to the choir. We know you care about climate change, and so do we. So what? What are we going to do about it? Second, because you are mostly speaking to the choir, you don’t feel the pressure from different opinions and so your voice becomes more aggressive and there is less room for those with different priorities or beliefs to participate. Darin came across these same feelings while filming Down to Earth. He knows that if he were in charge of making the film, it would have been less conservative. Fewer people would have watched, and those that did would have been “in their pod” already. Instead, the people that watched the show didn’t expect to learn about the environment or their health because they weren’t being talked to, they were just listening in on the conversations. Consider these things as you talk more about climate change. First of all, expand your circle. We can’t keep talking to the same group of people if everyone is going to get on board. Be willing to hear different thoughts and understand some people have varying priorities.  Second, be kind and play the long game. Keep friendships and be the person that your friends and family know they can go to if they want to learn more. Our actions don’t change overnight. Sometimes just knowing who they can ask climate change questions about when they start thinking about it more is the best thing you can do. How We Can Make a Change Now Opening the gates of communication is a great way to start, but posting that you care about the planet on Instagram isn’t going to be what saves it. We need big change. Really big. To be perfectly transparent, bigger than what we can do on an individual level. Making small changes in our lives is a good thing! Being aware of our consumption is important, but to make a difference we need the big players to change. Corporations have to fundamentally change. No amount of recycling is going to change the trajectory we are on. In fact, Darin told us that less than 10 percent of what we think is going to be recycled actually does. Most of it goes in the ground or a dump somewhere. Even then, consumer products aren’t the biggest contributors to global warming.  So how can we change the system? There are two ways to get to the corporations. One is from policy. We need to use our vote to get the right people in office and the right policies passed. And two, we need to vote with our feet and wallets. Simply put, companies won’t make things that we don’t buy.  There is hope. More and more countries, companies, and individuals are changing their ways. Many experts estimate that it is too late to avoid damage from climate change, but all that means is that the sooner we work to change, the less damage there will be. It’s important to not give up hope and to act as soon as possible. Keep learning and keep acting on what you learn. Resources: Darin’s Website Down to Earth Documentary Footprint Shakeology   Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Team Onyx Adventure Racing for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   As being a part of the World’s Toughest Race, Team Onyx was the first all-Black team in the expedition racing, representing the best qualities and strength that come from diversity. As you may remember Coree Woltering is on this team and they could use as much support as they can as they are trying to get into the World’s Toughest Race: Patagonia.  Visit here to show your support by buying their apparel, learning more about the team, and what events they have coming up.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Darin, I look forward to hearing your thoughts on the show.
Tashi and Nungshi Malik are changing the world by inspiring young girls and women all around the world. Having received the highest award for women in India, the Nari Shakti Puraskar, in 2020, they are on a mission to show Indian women and girls that they can do anything they dream of. It was a pure joy to talk to Nungshi and Tashi on the podcast for the latest World's Toughest Race episode. They both have a fun approach to life, and they are not afraid to amke fun of themselves or joke about their family relationship. If you have siblings, you will recognize many of the struggles from this episode! We discuss why young girls in India are told to find a nice, cushy job, to get married and gave kids. But Tashi and Nungshi want to show that there is more to life than that, that they can maximize our time on this earth, and do it together. We talk about the importance of family being supportive, and how fathers in particular can help girls to dream big and see they can do anything boys can. Nungshi and Tashi talk about their experience on the Worlds Toughest Race, not as one of the elite teams trying to win, but just to show that "ordinary" people can complete things like this too. This episode is motivating and courageous, and will make you reconsider the way you see the world. Resources: Nungshi and Tashi's Facebook Nungshi and Tashi's Instagram Nungsho and Tashi's Twitter Thank you to my wonderful sponsor Athletic Greens and True Laundry for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   The black owned business hightlight for this week is True Laundry founded by Ali B Muhammad, Malik Saleem, and Abdur-Rahim Shaheed in 2012 where they believe that Quality Exceeds Value. A company is only as good as the promises it keeps. They promise the quality of our products will always exceed the value. True Products, is a startup manufacturing and Distribution Company that specializes in household cleaning supplies.  True Products has over 25 distributors and currently does business in over 18 states throughout the country. True Products has positioned itself as an international, premier provider of household cleaning products, utilizing a unique approach to providing affordable, quality products and excellent customer services for Consumers, retail outlets and government agencies. True products is an American based, Veteran-owned corporation headquartered in Atlanta, Georgia.   Check them out here to help support their mission.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Tashi and Nungshi, I look forward to hearing your thoughts on the show.
The modern woman is often faced with more than ever before. She is expected to take care of all the “traditional” motherly demands that come with raising children and maintaining a home, but she is also often expected to have a career, be involved in the community, and overall be perfect. Dr. Libby Weaver is helping to change the feeling of non-stop demands on our lives. Her book entitled “Rushing Woman’s Syndrome” directly addresses the feelings that many busy women are going through. She helps women to find a more balanced approach, showing that calming down and controlling the amounts of anxiety or pressure we place on ourselves will allow us to do the things we need to, and do them better. You Choose How to Respond One of the first thing to realize as a “Rushing Woman” is that you have a choice. You are in control of your actions and how you choose to respond to situations. With practice, you can even have a major influence on how you feel. Dr. Libby references Victor Frankl, a holocaust survivor and neurologist, who explains that everyone can choose their attitude in “any given set of circumstances.” When someone asks a favor of you, or your toddler throws his plate against the wall, or your boss yells at you for someone else’s mistakes, you have a split second when you have a choice of how to respond. One way to respond in a way you won’t regret is to expand that split second. Pause and give yourself time to think about how you would like to react before you do or say anything. This will help you to feel more in control of the situation and therefore act like you do. "I Don’t Have Time for That” Have you ever read an article that describes the perfect morning routine? Or maybe your favorite magazine tells you to meditate 20 minutes a day, cook all your meals at home, exercise 47 times a week, and walk everywhere you go because driving your car is ruining the environment. Let’s be real, you don’t have time for everything, and neither does anyone. However, when it comes to your wellbeing, there are some things that are worth “having time for.” The fact of the matter is that while you don’t have time for everything you do have time for any one thing. It’s often said that it’s not that you don’t have time for it, it’s that it’s not a priority in your life. This can be hard to believe, but it’s rather simple to understand. Just think of the last time you had an emergency. Maybe you had to take your child to the ER to get stiches, or your car broke down, or your basement got flooded. That day, you made time for everything else, and took take of the emergency. When we are forced to prioritize something, we can realize what the crucial activities are. So, pick a few things that are absolutely crucial to your health in your mind, and treat doing them like it’s an emergency. Getting eight hours of sleep is not impossible. But maybe working out for an hour, cleaning the house, working, playing with your kids, making dinner, going to a town meeting, AND sleeping eight hours is. Here are three ways you can find the time to do your emergency to-do items: 1) Start saying no. There are some things you can probably simply cut out. Maybe it’s the town meeting or an extra project at work or helping your friend move. It’s not easy to say no, but it’s an option, and a great way to feel in control. 2) Ask for help! Maybe you aren’t the person that likes to say no, so instead, ask for help yourself. Your spouse, a friend, a colleague, even your child can help free up some of your time. 3) Use your resources. You can be creative here, but if you know that getting sleep, or making time to cook at home really boosts your productivity elsewhere, don’t be afraid to spend some money to help get some things done. Hire a sitter for an hour just to take a nap, or pay someone to walk your dog or clean your house. If this is an option for you, it may be the best option. Dr. Libby has so much more to add to getting out of the rushing woman rut. Tune in to this podcast and consider picking up her book (linked below). Remember, you are in control of your life. Make it a beautiful one. Resources: Dr. Libby’s Website Dr. Libby on Instagram Dr. Libby on Facebook (Book) Rushing Woman's Syndrome: The Impact of a Never-Ending To-Do List and How to Stay Healthy in Today's Busy World (Book)Man's Search for Meaning Thank you to my wonderful sponsor Tracksmith, Momentous, Inside Tracker, and Tawa Threads for sponsoring this episode of the Running for Real Podcast.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   Here is a brand new sponsor, Momentous and I’m excited to start this relationship with them. This week I want to highlight Collagen, vitamin C is a necessary co-factor in collagen synthesis, and the consumption of vitamin C alongside collagen peptides has been shown to increase the effectiveness of collagen supplements. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to play. Most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be “unflavored” but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.  Go here and use code TINA for 25% off.   Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Inside Tracker can come in for you. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Inside Tracker to help me decipher the science behind it all. Click here to get 10% off your order by using code TINAMUIR.   Tawa Threads reflect the natural beauty, contours and silhouettes of the lands we love to wander. Tawa Threads' styles and bold, exploratory colors seek to elevate underrepresented communities by giving proceeds back to organizations who implement inclusive outdoors experiences.Designs include an assortment of apparel and home decor that are uniquely hand printed providing each print with its own unique character.  Feel free to use discount code RUNWITHTAWA10 at checkout when purchasing your product. Click here to learn more! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Libby, I look forward to hearing your thoughts on the show.
Coree Woltering is an openly gay, black man who is unapologetically real and fights for what matters to him. He wears bright, dazzling speedos to compete in, and is one of the best ultra-endurance runners in the country, yet what he wants to raise awareness for the most is something you might not expect; midwest (American) athletes being overlooked by brands when they are equally capable of representing a brand well. Coree himself has become evidence of this, signing to The North Face earlier this year. In this episode, we talk about Coree's entrance into the running world, beginning early, but not really knowing where his strengths were until he tried his first marathon in his late teens. Coree did not think about the lack of black role models in the running or triathlon world he grew up in, looking up to people like Chrissie Wellington for a source of inspiration. We talk about our society's need to put people into boxes, which encourages marginalized groups to form. Just like we say being a runner is only part of who we are, being black is only part of Coree, as is being gay or being from the midwest. We go on to discuss his experience in the World's Toughest Race: Eco Challenge Fiji, and whether there was added pressure being the first all African American team with Team Oynx, and things beyond their control going wrong, and forcing their race to face a heartbreaking decision. This episode is packed with inspiration, and Coree's perspective in life is one we can learn a lot from.   Resources:  Coree's Instagram Coree's Twitter Coree's Website Thank you to my wonderful sponsor Generation UCAN, Athletic Greens, and Fenn Coffee for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!  Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   This week’s black owned business, Fenn Coffee sought to deliver on a need affecting many triathletes' needs. Using high-quality coffee with low acidity to minimize effects. Anyone climbing their own personal mountain knows that, when hitting plateaus, pushing to the next level requires more. Innovation. Improvement. Something better. That is precisely where Fenn Coffee began. They stand for something even more by fair-trade Coffee, organically grown beans, family and women-run farms, low and zero-emission roasting, and an employees-first mentality.  Check them out here for more information about their coffee and the apparel they have.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Coree, I look forward to hearing your thoughts on the show.
How have the interactions with others influenced your life? This is an impossible question to answer. Even for someone that feels extremely introverted, anti-social, and loves the idea of off-the-grid, your life is shaped by the people that have been in it. This is not a bad thing really, it’s just how our species functions. There are pros and cons that come with the natural tendencies of human nature and relationships. The great cities humans have built could not be done individually. Of course, the great destructions also come at the hand of collective effort. The goal then is to harness the good of community, and work to lessen the negatives. Today’s episode circled around the various communities we are a part of. Our guest, Colleen Quigley, has been an influential presence on social media for the last several years, becoming more and more well known as an elite runner. She makes up one of the 11 Bowerman Babes and competed in the 2016 Olympic games. Early Competitions Colleen didn’t dream of competing in the Olympics when she was younger. In fact, she didn’t like competition very much in general. She loved dancing, but didn’t like the dance competitions. Colleen is definitely a competitor today, but she feeds off the enjoyment of the event, not necessarily off the competition itself. For younger athletes, or for those new to a competitive sport like running, there appears to be a lot of pressure. Outside influence can make anyone feel nervous about public performances, and when you are new to something, every event carries more weight. You simply don’t have enough experiences under your belt to feel relaxed about the current one. While it’s okay to be serious about what you are training for, don’t let the seriousness of it dominate your feelings. Colleen suggests trying to focus on play and enjoyment. Running is a lot of things: serious, tiring, therapeutic, fun, exhilarating, etc. You get to choose which parts of it to focus on. Remember that one bad day doesn’t define who you are, but neither does one good day. Collect as many positive thought moments as you can to shape what running is to you. Finding Motivation Competing on a world stage has given Colleen many opportunities to develop and find the motivation that has pushed her to the top. Running with the other Bowerman Babes and a solid group of collegiate athletes has definitely played a big part. She says that when she is able to run with a group of people, bad days aren’t as bad because she can find someone to keep her motivated. When we surround ourselves with others that have similar objectives, we move each other along. Finding someone or a group of people that motivate and inspire you, but don’t unnecessarily pressure you is worth it. If you haven’t found that group yet, keep looking, they are out there. Colleen also finds motivation in pondering on the great opportunities she has. We get to run; we don’t have to. Going through injuries is something that has cemented that idea for Colleen. When you don’t get to run, you’d do anything to run, even in the worst weather. However, it can be difficult to remember that we get to run. Somedays you simply just want to lie in bed and forget about it. A good way to remind yourself of your opportunities is to journal. Rereading your journal during unmotivating times is a great way to see how far you’ve come and remember why you want to get out of bed! Be an Active Contributor It is becoming increasingly easier to be a passive consumer of social media. The apps and websites we use are strategically made to keep us there scrolling, clicking and watching. Don’t feel awful about your struggle to limit your time—it’s not easy for anyone. However, make sure you are using the tools that exist to limit your passive consumption. Using time tracking apps, having others keep you honest about your time spent online, or making sure to comment and post as much as you scroll will help make the social media experience more positive. Take advantage of the great people around you, and build up those you can. We are very lucky to have such a supporting group of humans to create great things. Let’s do it the right way! Resources: Colleen on Instagram Colleen on Twitter The Social Dilemma Protect Our Winters Brene Brown on Instagram Clare Gallagher First Interview RFR Clare Gallagher Second Interview RFR   Thank you to my wonderful sponsor Tracksmith, Momentous, and Run Mitts for sponsoring this episode of the Running for Real Podcast.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   Here is a brand new sponsor, Momentous and I’m excited to start this relationship with them. This week I want to highlight Collagen, vitamin C is a necessary co-factor in collagen synthesis, and the consumption of vitamin C alongside collagen peptides has been shown to increase the effectiveness of collagen supplements. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to play. Most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be “unflavored” but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.  Go here and use code TINA for 25% off.   The black owned business for this week features Susan Clayton of White Paws Run Mitts., They carry primarily the running hand mitts as well as face masks for runners. Which has been rated one of the best face masks for runners. There are 9 colors available for the face masks, and are comfortable, water resistant, have reflective strips, and made right in Baltimore. So go and check out their website here to learn more about this great product.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Colleen, I look forward to hearing your thoughts on the show.
James Lawrence, AKA The Iron Cowboy, does not shy away from a challenge. Running 50 ironmans (140.6 miles) in 50 days in 50 different states (yep, you read that correctly), is not exactly for the faint of heart. I know what you are thinking (I was thinking the same thing), He must be incredibly talented, resilient, strong. But actually, James genuinely believes he is genetically average. He just believes in taking on challenges that find your limit, and he has an iron grit that allows him to just keep on going. We talk about James' experience completing this unbelievable event and discuss the self-doubt that can creep in when people are judging and attacking you that can threaten to rip us apart from the inside out. James then goes on to share about his experience in The World's Toughest Race: Eco Challenge Fiji with his team, Iron Cowboy. Covering 416 miles of oceans, jungles, rivers, mountains, and more, all in 10 days. Which one was truly tougher? How did he handle the experience when he went from three events he knew well (running, biking, swimming), to most totally unknown activities he had never tried before? If you have ever wondered how you would get on in the Worlds Toughest Race, this will show you, and make you reconsider what you thought were your ultimate limits. If you need a dose of inspiration during a time there is a lot pulling us down, this is for you.   Resources James Lawrence's Twitter James Lawrence's Website     Thank you to my wonderful sponsor Generation UCAN and Run Smart Podcast for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more.   Brodie Sharpe is on a mission to bring clarity and control over running injuries. When you do start listening to this podcast you will start to unravel those reasons behind those stubborn injuries. Join the movement by sharing the RIGHT information. This podcast is not just for those who are injured, it is a way to learn how to be a better and healthier runner. Subscribe to the Run Smarter Podcast to learn all sorts of tips to keep on being healthy.     Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to James, I look forward to hearing your thoughts on the show.
Today is about getting started. Action. It can be the most difficult, and yet the simplest part of any goal. Physically, it makes sense. If you think of a bowling ball, it has no problem smashing those pins down once you get it rolling. The most impressive event of a bowling ball’s existence is actually not all that difficult. The more impressive part is probably the person that gets it started.  Think about how this applies to other things we are impressed by. The finish of a race? An impressive concert? Maybe a progressive law being passed? For any of these things to happen, there had to be a beginning. Something that got the ball rolling. That beginning probably wouldn’t have wowed you, but it might have made all the difference. Our guest today is Latoya Shauntay Snell. She’s a mother, a runner, a chef, a cyclist, a writer, and more. She’s a strong voice for the black community and for body politics. Like you, she had a time when she got started. All the things she’s done had their first step. She shared with us what that’s been like and her journey so far. What is Toxic Positivity? When we share what we are doing, especially as we are just getting started, it’s very easy to want to come across as all sunshine and daises. You don’t want anyone to see your bad side, your unfinished product, your struggles. But can avoiding the hardships end up being a bad thing? Yes! If we only share the good, we aren’t giving the whole picture. This can hurt us and the people we are sharing with. Allowing ourselves to be human, to be real, is so important to our mental wellbeing. It also helps us connect more with our audiences or friends and family. This doesn’t mean you have to share everything, nor does it mean you can’t be a positive person and work to put a positive spin on things. It just means to not keep it all in, to not hide it all. Share how you are feeling and you’ll be surprised when people reach out and tell you they’ve had the same feelings too.  You’re Not a Late Bloomer Whether you just graduated college or just retired, it’s not too late to get started. Latoya sees and associates with a lot of athletes that are running, lifting, or otherwise getting active for the first time, or at least the first time in a long time. It’s becoming more and more popular to start training with purpose without necessarily making it a career or working to be an elite athlete. And it’s happening at all ages. There can be unnecessary pressure to plan out your life at a young age. A career, a degree, a hobby. It can feel like you will miss your opportunity if you don’t start yesterday, but we are seeing competitive weight lifters in their 60s and 70s who didn’t start till they were over 50, and ultrarunners that run 50 or 100 miles in similar age ranges.  The point is, it’s not too late. Why can’t you be the next outlier? It has to be someone, and the more outliers the better because it starts becoming normal. Don’t let anything about you deter you from starting today. Your race, your gender, your age, whatever it is, you’re not a late bloomer and you can get started.  Give Yourself Grace Black lives matter. I will continue to say it on this platform, and I will continue to try to do my part. I hope that you will take the challenge to get started. Be an ally, and know that mistakes will come. They do with anything we try to do, that’s just how it is. You’ll probably say something wrong, at the wrong time, or to the wrong person, but you’re trying. Give yourself grace as you get started. Latoya would be proud of you. Know that most people understand that you are making an effort, and that’s what matters. So, whatever it is you have been putting off, accept that the getting started can be the hardest, and that the momentum will carry you through the challenges. You can do it!   Resources: Latoya on Instagram Latoya on Twitter Latoya’s Website Black Girls Run Click HERE to learn about more about the National Sexual Assault Telephone Hotline. Call 800.656.HOPE (4673) to be connected with a trained staff member from a sexual assault service provider in your area. Thank you to my wonderful sponsor Generation UCAN, Tracksmith, and Solar Sister for sponsoring this episode of the Running for Real Podcast.   Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code  TINAMUIR25 for 25% off.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   This organization I discovered on my own, and I have donated to because I am very passionate about their cause. Solar Sister trains and supports women to deliver clean energy directly to homes in rural African communities. They provide essential services and training that enable women entrepreneurs to build sustainable businesses in their own communities. You can join in their women led movement of making the world a better place and to power the future. Go here to go find out more.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Latoya, I look forward to hearing your thoughts on the show.
Imagine covering 671km (416 miles) in just over 5 days by trekking, biking, rafting, climbing, paddle boarding, swimming, rappelling, and crossing oceans by boat. Exhausted already? Me too. But that is what Team New Zeland did to win the World’s Toughest Race: Eco Challenge Fiji. Today, we are kicking off this series with one half of Team New Zeland, Nathan Fa’avae, and Sophie Hart. Not only are these two adventure racers tough as nails, but they have been on the top of their game for a long time, all the pressure was on their team to win. It was theirs to lose. We talk about their Eco Challenge Fiji experience, but then so much more. We cover the mom guilt Sophie experienced when she went from going out training whenever she liked, to suddenly needing to be there all the time for her two children. We talked about Nathan’s leadership skills, and why every member of any team is important, you never know who could be lifting another team member up when they need it most. If you enjoy being a part of a team, you love to learn from inspiring people, or you are just interested in hearing from genuine, kind people. This episode will speak to you. There is a reason Bear Grylls called Nathan the Michael Jordan of adventure racing, and you will see why after hearing these two world champions. The World’s Toughest Race was an annual event every year from 1995 to 2002, but then stopped (although none of the guests I interviewed are quite sure why). The 2019 Eco Challenge Fiji was the first one in 17 years. The amazon prime series, hosted by Bear Grylls is full of inspiration, heart, and toughness, and it has been a massive hit for good reason.   Thank you to my wonderful sponsor Generation UCAN and &Mother for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code  TINAMUIR25 for 25% off.   Now this week I am featuring a business that is close to my heart. Founded by Alysia Montano along with Molly Dickens who created this foundation building on the movement #DreamMaternity, bringing attention to the lack of sponsorships to female athletes who chose to become mothers during their athletic careers. This is a non profit to help transition the movement to impact. You can donate to this great movement and to help them break barriers, you can also purchase some of the items on their website to show your support. Check it out here for more info. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Nathan and Sophie, I look forward to hearing your thoughts on the show.
Some issues pervade all businesses, industries, and individuals. In 2020 alone we have seen a handful of them. The far-reaching effects of Covid-19 has changed everyday life for every individual around the world. Social injustices have affected millions of people directly or indirectly in the United States and elsewhere. Addressing these issues isn’t easy, but to initiate change and progress it’s important to do so. As a running community we care about this planet deeply. Collectively we get to see as much of this planet as any group. Running down alleys in the city, around parks, in local gyms, along beaches, and up mountains, our feet take us just about everywhere. We want to keep the world clean so we can breathe the air, enjoy the view, and share it with future generations. Today’s guest gave us more insight into climate control, an issue we have discussed before. Dr. Margaret Klein Salamon shared with us new perspectives on what it means to battle global warming and why it is so crucial to start now. This is a bipartisan issue that we should all be able to get behind because the planet is important to all of us, runners especially. The Biggest Threats of Rising Temperatures Dr. Klein Salamon explains two major reasons for concern that climate control is currently presenting. First is what is called feedback loops. A feedback loop in this sense is essentially a reaction from rising temperature that in turn creates more rising temperatures. Think fires. Increased temperatures mean more fires and more intense fires. These fires then add to carbon emissions that raise temperatures further. It’s a snowball effect, but in a much more damaging way. The second and larger issue is the threat on food production which Margaret says is a pending “collapse of civilization.” With rising temperatures there is likelihood for droughts across various countries around the world. Immediately this results in food shortages and mass exodus. We have already seen what can happen when millions of citizens try to leave their country in a short amount of time and the burden it places on individuals and countries. Many Syrian refugees are experiencing this first hand. What Needs to Happen? By now you have heard all about our “carbon footprint.” The amount of greenhouse gas emissions that we are responsible for does make a difference. However, Margaret argues that the small things we are trying to do, might not make that big of a difference, even collectively. Refusing plastic straws, eating less meat, and riding our bikes instead of driving our cars are all positive things, but frankly, they hardly make a dent in the problem. Large scale, political, and industrial change is what needs to happen if we are to stabilize what is world temperatures. Margaret says that the entire system really needs to change if we are to have a chance. This means that people in charge have to make some big decisions. Our best use of time might be spent trying to influence who is making those decisions and how they are making them. What Can We Do? It can be extremely hard to deal with this kind of information. Anger, sadness, shame, and frustration may all come out at once. Dr. Klein Salamon encourages you to not let your emotions go to waste. Take that energy and try to make some progress. In her new book, Margaret explains that allowing ourselves to feel these emotions will help us battle what is ahead. It’s okay to feel these things, in fact it’s what might make the difference in how we act. This really is a simple, though critical, issue. Temperatures rising will cause problems, potentially civilization collapsing ones. If we have a way to stop that from happening, we ought to. That’s the simplicity of the decision. Implementing it may be the hardest thing humanity has done, but it will be the most important as well.   Resources: Margaret on Rich Roll’s Podcast What Lies Beneath The Climate Mobilization Margaret’s Book   Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Under Belly for sponsoring this episode of the Running for Real Podcast.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   The black owned business for this week is all about The Under Belly, owned by Jessamyn Stanley. A yoga studio you can access right from your phone, where she is your guide to cultivating mindfulness in your everyday life through yoga. I just love what she is doing for the world in bringing more peace into our lives. Check her out here and show some support. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Margaret, I look forward to hearing your thoughts on the show.
Running is a challenge. It’s physically painful and mentally exhausting. It seems like such a natural way to move our bodies, but at the same time it can feel so absurd when there’s no need for us to travel in that way anymore. Like most of us, you’ve been in the middle of a training session or race and thought “Why am I doing this?” And when we aren’t telling ourselves how hard running is, our friends and family are sure to do it for us. “You’re crazy.” “Why don’t you just go to the gym?” “Isn’t running bad for you?” Now that we all agree how difficult running can be, let’s add a few things on top of all that. Suppose you have five children, all demanding your attention and draining your energy resources throughout the day before you get in a workout. Now add working fulltime on top of that. How about running in 85 °F weather? Let’s say you do this with a long skirt, long sleeve shirt, and a headwrap. And by the way, you’re running fast enough to qualify for an Olympic marathon spot.  This is exactly what running is like for Beatie Deutsch. Beatie grew up in New Jersey in an Orthodox Jewish family. Shortly after high school she went to study in Jerusalem. She fell in love with the city and never looked back. Now she lives there with her husband and five children, managing everyday motherhood with working toward her Olympic dream. Beatie left us with some wonderful advice on motherhood, training, and her secret to her success. Read on! Motherhood Advice Beatie considers herself a new runner, with only four years under her belt and already competing on a global level. She really started to take off in the middle of raising her family, and at one point had four children in six years. Like so many of us, being a mother comes first. And although running is now her job, that wasn’t always the case. Balancing work with motherhood and selfcare took everything she had.  There are two pieces of advice Beatie gives to those with kids. “Your kids read off your energy,” says Beatie. She reminds us that kids are resilient, that we don’t need to worry quite as much as we do, and that if you are calm and relaxed, then your kids won’t be as likely to be anxious or stressed either.  Secondly, Beatie says that our kids only have one mom. “Those years go by so quickly, and you don’t get them back,” she says. Whatever stage of child raising you might be in, it’s a great reminder. Take time to watch your children play or fall asleep and take a mental picture. Those moments are precious and rare. Feeling Comfortable as a Woman So much of feeling empowered as a woman today has to do with how we look and what we wear. That isn’t a bad thing! “There’s not just one way for a woman to feel comfortable,” says Beatie, “Beauty is in diversity.” Sometimes it may feel that showing off your body and getting rid of your insecurities about how you look in a bikini or a sports bra is the only way to feel empowered. If that is what makes you feel like a strong woman, then you go for it! This is a simple reminder that empowerment comes from within, with making decisions that you feel confident in no matter who is looking. If that means wearing a tank top, leggings, a hijab, a skirt, a sports bra, or any other thing, then that is beautiful. There isn’t one way to feel beautiful, comfortable, or empowered. You’re Capable of More Than You Know Beatie’s faith has given her a lot of strength in her running. Your ability to get better day after day is much more mental than physical, and working on your self-beliefs can help you get further than you ever thought possible. “Don’t doubt yourself,” says Beatie, “The power of your mind is really incredible.” Beatie’s last advice is to keep taking baby steps, and she means baby steps. When running 200 splits, she’ll often only see 0.2 second improvements week to week, but they are still improvements. Remember, running is a challenge, and each baby step forward should be celebrated. Keep moving forward and find joy in running.   Resources: Beatie on Facebook Beatie on Instagram Beatie’s Website Beatie on “Run Farther and Faster” Beatie on “Ali on the Run” Beit Daniella Nancy Clark Interview Renee McGregor Interview Jennifer Gaudiani Interview   Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and City Fit Girls for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.  You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   You already know one of the founders of City Fit Girls, Takia McClendon, who founded this business with Kiera Smalls. They built this group to make people feel welcome,  inclusive and to feel like they all belong no matter what your fitness level is. They provide a strength club online, that has simple, efficient and effective workouts for just $10 a month and you can cancel at any time. They have online coaching who can tackle your specific fitness goals with you. So feel free to visit here to learn more about their mission and get fit with them! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Beatie, I look forward to hearing your thoughts on the show.
The global pandemic has a lot of us out running. New runners and those re-familiarizing themselves with running are joining the throng of runners. It is fantastic to see. It’s one of the few exercises where no gym is required and social distancing is easy to maintain. Whether you’ve gotten back into running over the past few months or just started running this week, it’s a good time to remind yourself of the basics and develop a plan that will help you enjoy the sport for years to come. At the core of Jason Fitzgerald’s goal is to help runners run more, better, and longer. He has worked to find the answers that we all need to know if we want to run our best for a long time. Shortcuts and quick fixes don’t produce sustained progress and often result in injury and burnout. Jason has created “Strength Running” which is a curriculum all about strength running for runners. On his website and podcast, he shares the benefits of strength training and which types of exercises help runners increase their distance and speed and prevent injury. Jason answered your questions about how to build a strength training center in your home, theories about running that have changed over the years, and how to get started in running. Read along! The New Runner If 2020 has you running like you never have before, we totally get it. How else can you escape what has turned out to be a wild year? Welcome to the club! Running is a great way to calm your mind, explore your city, get some fresh air, and stay healthy. When you are first getting into running (or getting back into it) make sure to treat yourself with kindness. Don’t set too high of expectations, and allow yourself to get over the hump. “Stick with it. Be consistent. And be gradual with your increases in mileage and intensity,” says Jason. “Do some strength training so you can stay healthy and strengthen your muscles, so you can reduce the likelihood of injury.” Jason also mentions that your body needs a few weeks to get used to running. You’ll likely be tired and sore as you get used to being on your feet for so long and moving your body in that way. After 2-4 weeks, you’ll get over that initial hump. Why Do Runners Need to Strength Train? It may seem that all of the strength required to run can come from running itself. While your legs, core, and upper body will all go through changes as you begin running, there are some parts of your body that need to be strengthened to support this activity. One of the most crucial preventative measures for runners is to develop the muscles that allow you to have good form while running. Injuries often come at times of fatigue because your posture and form become compromised. When you put too much pressure on different parts of your body, like your knees, then your likelihood of injury increases significantly. Your core and hips are two areas that often need more attention in order to give you that stable foundation, but don’t be over concerned about getting into the gym for hours every week. Building a lot of muscle isn’t the goal in strength running. Strength training as a runner usually means doing a few exercises for 10-20 minutes after most runs. Jason’s Three Strength Training Motivations As a runner, you definitely didn’t sign up to lift a bunch of weights, and it might be something you want to avoid at all costs. However, it doesn’t take much to make sure you are allowing yourself to run your best. If you are finding it hard to spare some time to do strength training on top of your runs, Jason suggests decreasing your mileage to make time for it. A few extra miles per week might not make a big difference, but a strong runner’s body will. Here are three more motivations for you if strength training sounds like the pits. 1) You will feel empowered. As you build strength, pay attention to how you feel. When you build your strength, you will feel more confident and that will translate into the other work you do. 2) You will be a better runner. It's as simple as that. You will be able to run longer, faster, and for more of your life. Like Jason mentioned, he would rather you skip some of your running than skip a short strength training session. 3) You will look better naked. Enough said. More tone and more muscle will have you standing in front of the mirror a bit longer than you usually do. Keep up the good work! Let’s all keep running and make sure to do those exercises that will give us the best running life. Check out Jason’s website to learn more! Resources: Jason on Instagram Strength Running Website Strength Running Podcast Jason’s First Interview on RFR   Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and RunGrl for sponsoring this episode of the Running for Real Podcast.    Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   A digital and event platform for black women who use running as a means to impact the world for our community. Sharing and celebrating the diversity of what it is to be a long distance runner. Founded by friends based out of Washington DC, who wanted to expand on the picture of what a long distance runner looks like, by telling stories of long distance black women runners. They offer MANY resources, nutrition tips, product reviews, training, wellness and self care. Check them out more here! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jason, I look forward to hearing your thoughts on the show.
When have you felt that you needed permission to do something? The obvious may come to mind first, asking for a day off of work or an extension to pay a bill. These are life events that certainly require some communication if you want to avoid unfavorable consequences. However, there are lots of things we avoid doing in life because we feel we need some type of permission. Often the only permission we need is from ourselves, and giving it would make life so much better. Today’s podcast is about equality and empowerment. Empowerment comes as we give ourselves permission to do things that make life better. This could mean going after your dreams, but it can also mean simple things, like showing someone you care about them. You can look at it as giving yourself permission, or as something that doesn’t require permission. Takia McClendon has been empowering women for years. She has found that if you feel empowered yourself, you are much more able to empower those around you. From being a strong voice in the black community to helping all types of individuals find a love for running and wellbeing, she knows what it means to empower. Lean in to Your Feelings In 2013 Takia and her friend Kiera started City Fit Girls. Like many, they had decided they wanted to have healthier lifestyles and used one another as responsibility buddies. During their journey, they found that many people didn’t have access to a healthy lifestyle because there weren’t groups that were inclusive. Sure, they may say that all are welcome, but if everyone is white, skinny, and runs a seven-minute mile, how inclusive does it feel? If you are looking to find a group of people to run with or increase your overall well-being, don’t be afraid to try multiple groups. It's okay to feel scared, and it’s even okay to get there and not feel welcome. The fear you have is valid. This is exactly what happened to Takia when she joined her first running club. So, when they started City Fit Girls, they had a “No Runner Left Behind” policy, and they meant it. You should feel validated in your feelings, but don’t let them stop you from doing what you want. Embrace the fear or worry or pain, but don’t think that it can’t be resolved. There are more and more extremely inclusive groups available to join, and if the first one you attend isn’t what you wanted it to be, then you don’t need to stay. The Race Conversation We cannot talk about empowerment and inclusivity without talking about race. This is a subject that is important to the Running for Real community and it’s a conversation that will stay. What we are learning about today and over these last several months has been enlightening, and for many, rather heavy. But this has been a reality for many in the community for their entire lives. This conversation may feel tiring, but it’s important to think about why that is so, and how tired the black community feels. It’s not a moment, it’s an entire lifespan. It’s everyone’s responsibility to help, and to those that aren’t sure what they can do, Takia gave some great advice. “Just practice being better,” says Takia. What we are looking to change can’t happen overnight, so try to make changes that are sustainable. Make an intentional effort to be better, and don’t feel like you need to reach out to everyone. Start small, encourage the people you know until your actions become habits. Then when the opportunities to help those that need it, you’ll be ready to act. One of the best ways you can help contribute to the change that needs to happen is to not let unacceptable things slide by. If you are white, don’t wait for a black person to tell an individual or a company what they are doing or saying is wrong. This is where your voice can be most important. Give support by not making the minority or the suppressed group do all the talking and fixing. Empower Just Because Helping others is a responsibility we have as human beings. We are better off as a whole when we look out for each other. The best thing you can do is help for the sake of helping, without any expectation of reward. The reward is that we get to help each other, it’s a beautiful thing and something the running community does very well. I hope each of you can learn from Takia. Give yourself permission to help others and just practice being better. Resources: City Fit Girls Takia on Instagram Takia’s article on Medium The New Jim Crow Just Mercy     Thank you to my wonderful sponsor Tracksmith, Altra, and Harriets for sponsoring this episode of the Running for Real Podcast.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.  You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15   I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners  they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year.   Harriett’s Bookshop is a black owned business based in Philadelphia here in the US. I just love that it was named after the brave Harriet Tubman. This is a great source to learn more about being an anti-racist and to just broaden your mind. So let's show our support for them! Visit here to take a look at the wonderful selection or you can give a donation via Venmo here.   To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Takia, I look forward to hearing your thoughts on the show.
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Comments (13)

Janet R

This was an excellent podcast. At 51 years old and successful in my career I also apologise too much and worse, a large piece of work that I recently carried out - when told it was excellent my first response was to thank others who contributed and not accept the thanks for myself. I've shared.

Jul 24th
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Özgür Yüksel

amazing story. inspiring. such a strong mindset.

Apr 19th
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Denzel Miller

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

Aug 23rd
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Denzel Miller

Very good podcast!

Aug 13th
Reply (1)

Chrissy Weitz Backman

Love Tina's podcasts! Listen to them on my long runs. I take away so many tips and they're generally just interesting to listen to!

Aug 11th
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Judy Street

such a good episode, it resonated with me both from a tendon injury and the mental struggle I am going through. thanks Tina and Brad

May 29th
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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
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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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Lorenzo Trujillo

This has become one of my favorite podcasts! It's a no BS, easy to listen to, and informative podcast that is just down right pleasant! I feel like I'm friends with Tina and her guests.

Nov 15th
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Mike Pisani

Turned it off when it became an advertisement for Hoka Cliftons. "Or you can wear them to the coffee shop..." Ugh.

Aug 10th
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Nancy Calvo

Crossfit

Aug 6th
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