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The Running for Real Podcast

Author: Tina Muir

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A collective of conversations that inspire and encourage runners who know deep down that the world we want to create already exists and that we all play a role in bringing it to life. Join former professional runner and life-long athlete, Tina Muir in this unique running podcast. We don’t talk with professional runners about their wins, what shoes to wear, or what training is best. Instead, we relate every experience back to you, and love to think hard about the questions and dialogue you want to listen to and learn from.

While we bring on well-known guests like Rich Roll, Kara Goucher, Michael Gervais, David Epstein, Alison Desir, and Des Linden, these are not the same old conversations. It’s more like overhearing two friends talking about the deep thoughts that weigh on our hearts daily. Join us in discovering the power of running, why our sport has always been part of humanity, and how we can use it as a tool for realizing our truest self, uplifting our communities, celebrating cultures, and taking care of our Mother Earth.
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In this together run, join me for a 30 or 45 minute run. We will pay attention to how we feel mentally, emotionally, and physically, reflecting, taking in our scenery, and enjoying some random conversations. In today's run, I answer questions from Uta and Chip. Submit your questions, and I would love to answer it on another run. Part meditation, part run, all Tina. Would love for you to join me. Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining me, we look forward to hearing your thoughts on the show.
    “I like running for the same reason I love to cook. I'm not looking at my computer screen, I'm not looking at my phone, I'm just outside and I'm present and that to me feels really valuable.” –Julia Turshen   In this episode we cover… Cooking is a marathon, not a sprint. How we can turn cooking from being frustrating and feeling like a chore to finding joy in it and feeling engaged and relaxed.  Reflect on the role of home cooks in our culture and society, especially the often undervalued labor of home cooks and their role in family, community and household.  Thinking about all the things that have to happen for us to cook at home. Everyone involved in the process: people who grow our food, who stock grocery shelves,  who mop the floors at grocery stores, who work the cash registers, who deliver things on trucks, and more. Julia’s childhood surrounded by diet culture and how that ultimately led her to write a cookbook about pushing against diet culture and pushing for us to redefine what healthy means for each of us.  How and why Julia started Equity At The Table (EATT), a free directory featuring women/gender non-conforming individuals in/around the food industry and focuses primarily on POC and the LGBTQ community.    Resources:   Cookbook and website: Simply Julia    Equity At The Table (EATT)   Julia’s Instagram      Thank you to Momentous, Tracksmith, and Generation UCAN for sponsoring this episode.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15.   Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. I am also excited to share with you a NEW product, a gel! Completely fueled with superstarch and ready to go wherever you are headed off to. Use code TINAUCAN for 20% off of your order.   Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Julia, we look forward to hearing your thoughts on the show.
Let's go for another run together...from apart. In this together run, join me for a 30 or 45...actually 50ish minute run. We will spend time noticing how we feel mentally, emotionally, and physically, reflecting, taking in our scenery, and enjoying some random conversations. This week I am running from my home, testing out the audio experience of this versus a quiet trail (although we do venture over to some quiet trails during this run) Part meditation, part run, all Tina. Would love for you to join me. Be sure to go check out Momentous products, including Brain Drive that I used in my trail race, which helped me to concentrate for almost 4.5 hours. Check out LiveMomentous.com and use code TINA for 20% off.
“How do I find a group to train with? I don't feel comfortable doing this alone, do you know any, any Latino groups?” These are the questions Maria Solis Belizaire asked when she realized she wanted to run a marathon but didn’t know where to start. Today, she’s the founder of two organizations, Latinos Run and Latinas Run which support over 25,000 runners across the USA in cities including New York, Phoenix, Miami, Houston, Los Angeles, and more. Latinos Run is a global movement bringing together Latinos through running and fitness to lead healthier lives and inclusive running spaces. Latinos Run and Latinas Run celebrate the multicultural communities that make up Latin countries and create welcoming atmospheres for all runners no matter where you’re from or what pace you go.  “It's not about just the Latino community or the Black community. We need everybody to kind of lift each other up. So we always welcome everybody. We have a lot of people who are not Latino within our running group and we are all for it. We welcome everybody.” –Maria Solis Belizaire    In this episode we cover… Maria’s story of growing up with running as part of her life but not finding an inclusive community or guidance as a kid resulted in her quitting the sport. Fast forward and she turned this obstacle into an opportunity to start her own inclusive organization, Latinos Run, which today supports over 25,000 runners of all different cultures, not just Latinos. The incredible variety of cultures within the Latino community. “You have people from Central America, South America, the islands like Puerto Rico. It’s an extremely mixed and diverse community. And even within that community, you can see people from Argentina who are maybe typically more white than those from Dominican Republic who might be more culturally mixed with Indigenous or African roots. So we are very, very different.” Maria shares about growing up in South Florida being surrounded by mostly Cubans and it wasn’t until she got to New York that she started learning on her own and asking what Hispanic means, what Latino means, why some Hispanic or Latino countries have more African roots, others more Indigenous, and others more white.  Faces and paces. How being inclusive in running doesn’t only mean creating inclusive spaces for people of all cultures, but all paces too. Of not leaving anyone behind no matter if they’re running a 15 or 18 minute pace or if they have a disability. She shares the story of a man who finished a 5K with a walker and cried at the end because he felt so supported. How she’s constantly up against misconceptions from the Latino community itself that Latinos are fat and Latinos don’t run so they don't belong in the sport. When in reality Latinos have been running for thousands of years.  Running with Latinos Run sometimes becomes like a party. Everyone’s having a great time and many families show up, not just individuals. It’s a very welcoming atmosphere.  The story of Maria’s father who for the majority of his life has run on his treadmill every day, but doesn’t feel safe running outside even in his own neighborhood so he won’t attend races. Latinos account for one of the largest growing groups in the country, making up 52% of the US population growth(2019) yet running and health brands are leaving them out despite Latinos growing purchasing power. They also make up minimal percentages of road races and even less in trail races.  There is a positive shift happening where the Latino community is becoming healthier and we’re seeing a change within the general running community being more inclusive.    Resources: Maria Solis Belizaire Instagram Latinos Run Latinas Run   Thank you to Momentous, Picky Bars, and Beam for sponsoring this episode.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off.   I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bars and for good reason, they align well what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport by athletes. There are gluten, soy, gmo, and dairy free options and some vegan options.  Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks.   A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too. Go here use code TINA for 15 % off your order AND you can get 20% off if you purchase a subscription.   Thanks for Listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Maria, we look forward to hearing your thoughts on the show.
Join me for a run? While we cannot be physically together in person, we can run together from far apart. In this together run, I will take you through a 30 or 45 minute run, where we will spend time paying attention to our bodies, reflecting, taking in our scenery, and talking about the songs we feel represent us best. Part meditation, part run, take a step closer to running without music or headphones. Come join me? Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off. Question for you to reflect about: What five songs do you feel represent you?
Today we are having a crossover episode, sharing episode five of Running Realized: The Lifelines Of Your Running Shoes. Be sure to go subscribe to Running Realized to catch up on the previous and future episodes of season one here. An exploration of understanding the environmental impact of the running footwear industry - what sustainability looks like now and what we hope for it to be in the future. First, we’ll hear the story of the lifecycle of one pair of running shoes, from concept to landfill with Bennett Grimes, Senior Product Manager of Footwear at REI's Co-Op. Next, we’ll have a discussion on the future of materials with Jad Finck, VP of Innovation and Sustainability at Allbirds. Then, a breakdown and call to action on how the listener can take immediate next steps on being an active participant in making the running industry a more sustainable place. Finally, we’ll hear from Zoë Rom, Runner, climate activist and Associate Editor at Trail Runner magazine, as she reads her poem, written exclusively for Running Realized, “Last Words.” Meet the guests: Bennett Grimes Senior Product Manager at REI 2:18 marathoner Father to 17 month old Baker NCAA XC All-American with Western Washington University 13 years in the running/footwear industry Jad Finck Vice President of Innovation & Sustainability at Allbirds Mechanical engineering degree from Stanford University MBA from the USC Marshall School of Business. Calls to action: Be intentional with your purchases & vote with your dollars, buying sustainable products, especially from companies that are testing out sustainable products, sends them a big message that consumers see sustainability as important Research and reaching out to companies you care about to ask them for their carbon numbers Donate your shoes to SolesForSouls, Shoe4Africa, or other donation services   If you take action and do one of our suggested takeaways, tell us! We would love to hear what you did, and how it changed you. Tag us in a post on Instagram or email info@runningforreal.com to share. A special thank you to Zoë Rom for writing an original poem to go with this episode, find Zoë's DNF podcast for similar shows to Running Realized. Running Realized is hosted by Tina Muir and Knox Robinson. Produced by Jon Phillips. Original music, sound design, and mix by Daniel Brunelle. Edited by Gordon Bramli. Cover image created by Mari De Monte and Toby Kelleher. Follow Running Realized on Instagram Learn more about Running Realized here   Thank you to Generation UCAN, Momentous, and Athletic Greens for sponsoring this episode.   Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. I am also excited to share with you a NEW product, a gel! Completely fueled with superstarch and ready to go wherever you are headed off to. Use code TINAUCAN for 20% off of your order.   I would like to introduce to you Brain Drive from Momentous, I tested it out on my trail marathon race and I was able to stay focused and present during the WHOLE race. It has also been helpful for me while I am getting work done in just providing me with that focus that I need. It’s caffeine free which I also love.  Go here and use code TINA for 20% off.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!   Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to , we look forward to hearing your thoughts on the show.
Zoë is a writer, journalist, environmental advocate, and runner. She has been an associate editor at Trail Runner Magazine for two years and she finds joy in being like a mechanic for other people’s writing. “It’s kind of a dream job because you get to tinker with other people's sometimes far superior engines and learn how to like better build your own,” she shared. Zoe fell in love with trail running, climbing and mountaineering while living in Boulder while attending the University of Colorado. She also writes, produces and hosts the DNF Podcast.   “I'm here to challenge myself. I'm here to challenge our culture, I'm here to challenge the media. I'm here to challenge trail running because I fully believe it can be this amazing, inclusive, wonderful place that I sometimes see glimmers of and then it's just not all the way there.” –Zoë Rom     In this episode we cover… The parallels between writing and running. The discipline behind both. [11:00] Helping push along the running industry in a direction that  is more representative of what the sport is and what the sport wants to be. [23:00] “I love trying to find people who have been overlooked by or straight up passed over by our industry and try to bring their specific stories and voices to prominence by just, you know, either giving them a platform and like helping streamline their writing.” [33:00] Shared about how we can move toward setting aside our insecurities and egos and listening to other people's stories. Journalism is amazing and impactful but what Zoë does is write less about like facts more about raw stories from experiences. “Facts never change anyone’s mind, but it’s very hard to discount other humans lived experiences.”[49:00]   Resources + People mentioned    Zoë’s Instagram    Zoë’s Website    DNF Podcast   “Beating the Boys” article  Thank you to Momentous, Tracksmith, and InsideTracker for sponsoring this episode.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   Insidetracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Insidetracker to help me decipher the science behind it all. As Running4Real listeners they want to give you all the deal of the year, to take control of your health and wellness. You can get 25% off the entire website using code TINAMUIR Go here to find out more   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15.   Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Zoe, we look forward to hearing your thoughts on the show.
Join me for a run? Something totally new today. While we cannot be physically together in person, I thought maybe we could do the next best thing. Run together from far apart. In this guided run, I will take you through a 30 or 45 minute run, where we will spend time paying attention to our bodies, reflecting, and appreciating our ability to be out in nature. Part meditation, part run, this will be a way to take a step closer to running without music or headphones, and I would love for you to join me. Please let me know if you enjoy these, I would love to make them a regular thing where I could answer your questions on the run.  Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off.
We’re excited to welcome Dean Karnazes who’s back for his third time on the show. In this episode we explore the hard parts of the past year and how running has served as mental medicine for Dean. He also shares about his background as a surfer and how that influenced his running, about his ethnicity as a Greek, his new book, A Runner's High: My Life in Motion.    Dean Karnazes is truly an ultramarathon athlete.  Among his many feats, he’s run 50 marathons, in all 50 US states, in 50 consecutive days. He’s run across Death Valley in the middle of summer, a marathon in the South Pole, and run 24 hours straight on a treadmill in Times Square. Dean is also a father, husband, and author.    “ I think for a lot of people it's not failure that that holds them back, it's the fear of failure. So I'm not afraid to fail. And I'm not afraid to try new things And I'm always curious about new challenges… I mean, writing a book is every bit as challenging as an ultra marathon if not more so. It's just as grueling. It's just it requires the same sort of commitment and discipline.” —Dean Karnazes    In this episode we cover… Dean’s new book, A Runner's High: My Life in Motion. We learn Dean was a competitive surfer. He explains that to him surfing is very much like running in that it's somewhat of an art form. “You know you can surf without being in competition. You can run without being in a race, so they're very similar in that regard.” You can love competitions but not feel the need to compete with other people running. “I think the biggest competition is myself. When I stand at the finish line, if I feel like I perform to the best of my ability, then I'm pleased with my performance. And, you know, you can't control other people. You can't control the environment. All you can control is yourself.” How running during the past year has served as a medicine and been more essential for our heads than our bodies.  Surrender to whatever is going to happen. Let it happen, you’ll figure this out and find a way through. It’s very much like running an ultra.    Resources + People mentioned (links)   New book: A Runner’s High: My Life in Motion   Dean’s Website   Dean’s Instagram   Dean on episode 081: Is the Fear of Pain Holding You Back?   Dean on episode 150: Running For Good Thank you to Momentous, InsideTracker, and Beam for sponsoring this episode.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   Insidetracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Insidetracker to help me decipher the science behind it all. As Running4Real listeners they want to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan. Go here and use Code: GIFTFROMRUNFORREAL for this amazing deal.   A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too. Go here use code TINA for 15 % off your order.   Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Dean, we look forward to hearing your thoughts on the show.
Chris Gethard is a well-known comedian and actor. He hosted a show called The Chris Gethard Show and now hosts a podcast called Beautiful/Anonymous: 1 phone call. 1 hour. No names. No holds barred.   “We did in fact understand one another on a very deep level,” Tina said. “In a strange way, beautiful anonymous. We had a beautiful conversation, and before Chip tagged us in a tweet, we were anonymous to one another. This is one of my favorite interviews of all time.”   In this episode we cover… Chris shares that while he’s not a runner due to nail-patella syndrome affecting his knees, elbows, and hands, very interested in how running is a platform that promotes empathy and kindness. Part of this is that his work has leaned on empathy too because he grew up feeling like he didn't belong, and even a little “freakish” and feeling like an outsider. He shares that his direction with comedy and Tina’s direction of her running and podcast both overlap in empathy. [10:00] Empathy for the inner critic. Chris shares his story of being bullied as a child, while Tina recounts the endless headspace during long solo runs that allowed self-criticism to sink in. Together they discuss how empathy can help us be kinder to ourselves and the people around us. Being the kind of friend that others sometimes can’t be to themselves. [15:00] Chris shares how comedians have a responsibility to reflect on the attitudes and the current times and connect with the audiences. How growing up in a very including and diverse neighborhood helped him connect easily with people of all backgrounds. [34:40]  At a time when late-night show writing rooms and staff were largely made out of white men, Chris on the other hand shared, “I had female representation, always had queer representation. I hired people who had immigrated to America who weren't born here. I was doing that because that gives me more ideas. I don't need to hire other people who have my life experience.” [47:00] Everybody out there has something going on. “Doing Beautiful Anonymous has taught me is I have to assume that other people are having a rough time or in their heads about something… I have to lean into the idea that if I can let my ego and my needs go and assume that other people might be dealing with something and to give them the ultimate benefit of the doubt.” [44:55]   At a crossroads. In this serendipitous episode Tina and Chris who have never met before and come from completely different backgrounds, realized they share similar crossroads. Chris is asking himself if he wants to return to comedy while Tina is asking herself if she wants to return to professional running. They both ask, “how do I keep going?” and“how do I bring the joy back?” Enjoy this episode about how a runner and a comedian actually do have a lot in common and are both exploring projects that feel right and do good in the world.          Resources + People mentioned  Chris Gethard Instagram   Beautiful/Anonymous    Chris Gethard Website   Running Realized Podcast   Thank you to Athletic Greens, Momentous, and Koala Clip for sponsoring this episode. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   I have been a big fan of Koala clip for years, using it on most my runs. It's a convenient way to take your phone and keys with you on your run without it getting in the way or being uncomfortable. You can either clip it on the back of your sports bra or on your waist. It doesn't bounce, does not move, sweat resistant, very comfortable, and I don’t even feel it. For my listeners, you can get 10% off your order by using code RUNNING4REAL so go here and check out some of the colors they have.   Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Chris, we look forward to hearing your thoughts on the show.
This is a conversation filled with wisdom, history and persistence. Tony Reed takes us back to how his childhood commitment to 3 miles a day (running, walking or crawling) as a way to beat his pre-diabetes prognosis ignited within him a life-long love of the sport. In this episode Tony embodies the growth we can achieve if we have the courage to pursue our dreams and challenge ourselves along the way. He shares about his story as a runner parent and his experiences in the corporate world. Tony is someone with incredible wisdom about what it takes to work hard toward something you believe in, even it’s the least traveled path.   Tony was first Black runner in the world to finish marathons on all of the continents, including Antarctica. He is one of fifty people worldwide, who completed the marathon “hat trick” which consists of finishing (1) at least 100 marathons,(2)a marathon on all seven continents, and (3) a marathon in each of the fifty States. He is also the co-founder and executive director of the National Black Marathoners Association.      In this episode we cover…  Running marathons was secondary to Tony. He shares he started running and walking 3 miles a day after learning he was pre-diabetic and that exercise might help. He’s kept his commitment to 3 miles a day throughout his life.[29:15] Tony has run 131 marathons. He shares that it’s easy for people’s initial reaction to be in awe, but he reminds us that it took him 40 years. We so often look at the snapshot but we don't look at either what goes behind the scenes or how long it took. [07:20] His my mother introduced Tony and his brother to collecting postage stamps, which sparked a love of travel.“Our mission was to see the world, it was to get out of the project, was to get out of the ghetto and literally to travel to see the entire world.” [29:30] Music is part of Tony’s running. He shares that with every marathon he picks a theme song in his head and has songs associated with all the marathons. “At the Hartford, Connecticut Marathon we had 5.5 inches of rain during the race. I found myself singing the lyrics to Parliament’s Aqua Boogie funk song…And so he talks about dancing underwater without getting wet. And I visualized myself running this marathon and the raindrops were partying.”[14:23] Tony says there’s something in his mind about not wanting to run the perfect race. So during the Dallas White Rock Marathon he had a mile and a half left when he realized he hadn’t stopped to walk the entire race. So, he stopped and walked 25 yards then he picked it back up. [16:55] When Tony started running marathons, social media wasn’t around so there was no way of finding out how to run a marathon. During his quest for information, he discovered Ted Corbitt and his accomplishments. After learning Ted Corbitt was Black, Tony decided to find a way to recognize the accomplishments of Black distance runners so he co-founded the National Black Distance Running Fall of Fame in 2013. Marilyn Bevans and Ted Cobitt were the first to be inducted. (Bevans was recently interviewed an episode of Running Realized)  [21:40] Ted Corbitt is actually the person who came up with the concept of the five borough race in New York City. He was also one of the first presidents of the New York Road Runners Club, as well as for the Road Runners Club of America. He was the first Black runner on the Olympic marathon team in 1952, and was an ultra runner. He is the person that they generally call the father of distance running in the U. S. [21:40] National Black Marathoners Association is working to plant seeds to improve distance running for Blacks throughout the country including scholarships and mentoring  One other project is getting Ted Corbitt on a national stamp. You join in supporting this initiative on here. [59:50] Tony shares that he hopes the pandemic is giving people an opportunity to reflect on why they run. Are they running for the medals? Are they running for their health? Are they running to relieve stress? “I like to say one of the things that running taught me was to go through to a self-analysis to look at my weak points.  So again looking at what is a real or perceived weakness and then doing something to prove that this is indeed a strength." Resources + People Mentioned Learn more about Tony Ted Corbitt Black Heritage US Postage Stamp Project National Black Marathoners Association Marilyn Bevans interview on Running Realized   Thank you to our wonderful sponsors Momentous, Insidetracker, and Tracksmith for sponsoring this episode.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   InsideTracker provides you with a concrete, science-backed, trackable action plan for reaching your performance goals and being your healthy best. InsideTracker is offering my listeners a 25% off discount to their entire store. Go here and use Code: TINAMUIR for 25% off your order.   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 go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15.   Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Tony, we look forward to hearing your thoughts on the show.
*Note* This episode was recorded before the mass shooting in Atlanta. At Running For Real, we stand against the racism towards Asian American Pacific Islander communities that has risen during the COVID-19 pandemic. Carolyn is Taiwanese-American and grew up in Houston, Texas after her parents immigrated to the US. During much of her childhood she struggled with navigating the different worlds of being Taiwanese and American. She’s now a mother, dietician, runner, and creator of the Instagram page, @diversewerun which features stories of runners who are of different cultures. We also talk deeply about how we can do our part and begin to heal. How we can create a world that is stronger and inclusive not only to skin color, but of cultures, traditions, age, genders, and so much more. Carolyn shows us that in running and in life we can all be more inclusive to people who are different than us, because that’s the beauty of being human.  “And so if this virtual space can be even just a place where someone can feel like they're not alone… I want @diversewerun to continue to exist as a safe space for people to feel seen and where they can connect with others who who are like them and hopefully help expand and broaden people's worldview.” — Carolyn Su   In this episode we cover… Growing up navigating two different cultures (Taiwanese and American) and what she experienced as a child going to school and feeling out of place and different. [08:30] The history of the treatment of Asian cultures in the United States. It’s important to understand the history so we can understand what is going on today, and how we heal. [27:30] The importance of normalizing conversations about mental health and the impact on relationships. [1:02:38]   Resources + People mentioned @diversewerun Instagram Carolyn on Grounded Podcast Carolyn on the Morning Shakeout Podcast Carolyn’s feature on Tracksmith Journal Thank you to my wonderful sponsor Momentous, Insidetracker, and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. 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 Insidetracker to help me decipher the science behind it all. Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Carolyn, we look forward to hearing your thoughts on the show.
If you or someone you care about is having a tough time through this pandemic (and we have all gone through waves of highs and lows), this episode is sure to bring comfort. This is a conversation with Renee McGregor (@r_mcgregor) about how food continues to be a coping mechanism for many people as a way to get us through tough times. But most of all, she helps shed light on how we can develop healthier relationships with food.    Renee is one of the leading Sports and Eating disorder specialist dietitians and has spent 20 years working in clinical and performance nutrition. While she’s a sports dietician, she focuses her work on eating disorders and helping people establish healthy relationships with food and training as well as mental health and female health. Renee has worked with sports teams in the 2012 London Olympics, 2016 Rio Paralympics, and Commonwealth (Queensland 2018). Renee is also an author and podcast co-host of Train Brave.    “It's important to tune into your emotions and work out that they are trying to tell you something.” —Renee McGregor   In this episode we cover… How we have been using and abusing food to help us get through tough times, especially COVID. [0.11:00] How we can change the way we talk to young adults, teenagers, and children when it comes to food to help them develop a healthy relationship to food. [25:50] The anxiety and depression happening for many right now, and how to be there for someone you love going through that (while also recognizing that it can have a huge impact on our mental health). [46:00] We talk about body image and perfectionism. [1:03:00]   And much more. There is a reason this is Renee’s third time back on the podcast. I appreciate her advice and wisdom, and hope listeners do too.   Resources: Renee McGregor’s Website Renee McGregor’s Instagram Previously on Running for Real Episode 33: Is Healthy Eating Ruining Your Life?  Previously on Running for Real Episode 99: A New You Is More Than Just Healthy Eating  Book: Orthorexia Podcast: Train Brave     Thank you to my wonderful sponsor Momentous, InsideTracker, and Beam for sponsoring this episode of the Running for Real Podcast.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. 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 Insidetracker to help me decipher the science behind it all. Go here to get 25% off on their ENTIRE store.   A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too. Go here use code TINA for 15 % off your order.     Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Renee, we look forward to hearing your thoughts on the show.
When you have a talent, a gift, or awards to your name for a sport, it is easy to rely on those to get things in life. Of course, you work hard, but you also are boosted with constant praise and recognition for what you can do.   When that sport is removed by personal choice or external force, there is a reckoning that happens. Who am I? What do I do now? Do I even matter anymore?   I've had few guests on the podcast who understand that experience similar to mine. I believe that most can relate to the feeling of having to back off from something you love or even step away entirely, which is crushing but voluntarily choosing to when you could keep going to work on a business, that can be hard to admit. While no one is judging you, it can feel like you are wasting your talent, that people are going to be disappointed in you.   And our guest today knows that all too well. Jesse Thomas is a former professional triathlete, CEO of Picky Bars, podcast host, as well as father to Zadie and Jude and husband to Lauren Fleshman.   We talked about struggling to feel like you are enough, figuring out your identities, and how being an athlete of any kind(and I mean athlete in the sense of anyone who participates, not professional) can help make you a better person and better at what you do outside of your sport. How We Define Ourselves While Jesse is well known as a former professional triathlete, entrepreneur, and podcast host with his wife Lauren, he shares that the largest part of how he defines himself personally is just his family. The most important thing to him is being a great dad.    “Priorities ebb and flow. We have specific times in our lives where we have the best chance or ability to achieve a specific goal that is finite. And in order to put time into that, you do need to sacrifice other things for a little while,” he shares.   “As long as you're communicative about the length and duration and depth of that sacrifice, then you can often get through it.” Primary Parent During Jesse’s time focusing on racing and Picky Bars, Lauren was the primary parent, and now they’ve switched. With Lauren working on a big project, Jesse is the primary parent.    “We certainly hope that we’re teaching them lessons about self-care and the pursuit of things that bring you joy and hopefully make an impact in the world.” “Retirement” Writing a blog and doing a project with Triathlete Magazine made Jesse realize the emotion he was carrying in the decision to stop racing professionally. “I'm super thankful for everything, but I'm gonna move on to the next phase of my life,” Jesse said. “It felt really good. It felt it was a relief. Like I can now fully pivot into the next phase of my life, which was around becoming a “professional” “unprofessional” CEO for Picky Bars as the majority of my focus.” Confidence is key Confidence is the tool Jesse says he learned from racing and it transcended into life with family and with running Picky Bars. Confidence that it’s going to work out regardless of the challenge you face. As athletes, we ride such roller coasters with injuries, training, and races. But that teaches you a lot about business, especially when it comes to identifying what you can and can’t, and believing everything will work out in the end.  Picky Bars Picky Bars is a reflection of Jesse, Lauren, and Stephanie, the founders. It’s a brand that promotes positive messages and in doing things around healthy positive body image, sustainable relationships with food, and inclusion.    "What what we want to do now is build it too, to a place where it's making a super positive impact on all of our communities with, great product, great messaging, great givebacks, and making it an amazing place to work. “      Resources Jesse Instagram  Picky Bars Website Picky Club  Work, Play, Love podcast  Triathlete Magazine Article  Lauren Fleshman on Running for Real    Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Momentous 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 go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone  Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you to Jesse, I look forward to hearing your thoughts on the show.
As someone who was known as “the girl who got her period back” for a while, I have never actually addressed periods on my podcast until now. In this two-part episode with WUKA founder Ruby Raut as well as coach, physician and researcher Megan Roche.  Ruby was born in Nepal, and shared her experience as a young girl who would got sent to her aunt's house during her period and would not be allowed to talk to any boys or men. That experience internalized a shame in Ruby that she was determined to bring out into the light. Ruby founded WUKA, the UKs first period pants brand, and while I have no affiliation to the brand, I am inspired by Ruby and all she has done to change the conversation and look after our planet (especially as the brand was started in my hometown...which I did not realize till we talked in the interview!). In part 2, Meg and I discuss the logistics of running on a period. Does it help or hinder your running? What period products are options for runners? And most importantly, how do we stop feeling embarrassed about something that 50% of the population goes through every month. I also ask her how the heck ultra-marathoners do it! This episode was long overdue, and I really believe it will be valuable to runners. Take a listen. Ruby Raut Ruby is originally from Nepal and now lives in St. Albans, England (Tina’s hometown). She is the co-founder and CEO of WUKA, the UK’s 1st period underwear brand. Ruby is an environmentalist at heart and is doing her part in making it easier for women to have access to period products that don’t harm our planet.  When she was young, Ruby shared about the experience of getting her first period. In Nepal, her mom made her a makeshift pad with an old saris cut into squares. Then she got sent to her aunt’s house and during her period was not allowed to see boys or men, be out in the sun, or leave the house.  Ruby shares how the taboo around periods in Nepal is very strong but even after moving to the UK, she realized that even with more access to disposable menstruation products, there was still shame around periods.  Ruby saw this as an opportunity to tackle the period taboo and the environmental factor that comes with single-use menstruation products. That’s why WUKA was born– as a sustainable solution to period products and is on a mission to make them accessible to everyone who needs them.  Megan Roche As a coach, physician, and researcher, Megan Roche (previously on R4R episode 109) sees many athletes who come talk to her about their menstrual cycle. She shares that the number one thing is taboo. That many athletes have trouble vocalizing what they are experiencing  “I've seen that a lot more coaches, especially due to the work by Stacy Sims, who highlights kind of training around the menstrual cycle training, with the menstrual cycle. There are more and more coaches just straight out asking athletes and talking about the menstrual cycle as this very early conversation in the coaching process,” Megan says. For example, before starting your period, there’s a phase many people feel tired and bloated. But a lot of athletes know that when you get your period, you're primed and ready for competition. Megan shares that her husband, David, is a coach to many female athletes and creates an open environment about the topic. Because if a coach understands how you're feeling around the menstrual cycle-related to performance it can help them contextualize the importance of it. When it comes to long Ultra races, Megan explains that period blood is just like other bodily fluids. People just have to be prepared for it and understand it’s just another variable on the day. Changing tampons or silicone cups during trail races is part of it. She also says it can be helpful to use a chafing cream such as Squirrel’s Nut Butter as well as packing an extra pair of shorts.   Resources: Learn more about WUKA Listen to Megan Roche's podcast, The Happy Runner   Thank you to my wonderful sponsor goodr, Generation UCAN, and Momentous for sponsoring this episode of the Running for Real Podcast.   I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply.  Go here to get 15% off of your order as well as free shipping on your first pair.   Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. They have even introduced a new super starch granola that has been in the works for quite awhile. It is delicious and just what you need for a little snack. It gives you a steady energy without the sugar, so there are no sugar high or crashes!  Use code TINA20 for 20% off of your order.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   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 Ruby and Megan, I look forward to hearing your thoughts on the show.
The changing relationship runners may have with the sport throughout our lives. For Evie, she just moved back to Australia after years of living in the UK. She was also a sports psychologist and enjoyed a lot of sports before having twins last year. Now she’s slowly introducing sports into her life again and building her career back up.  Evie predominantly loves swimming and triathlon and has competed at an amateur level and age group competitions. It was when she was pregnant with twins that her life changed and she turned to walking as a way to keep active.  As a psychologist, she learned how to prepare for changing times. “I've learned lots of skills in terms of how to be adaptable and flexible, and we're going to talk about mental flexibility,” Evie said. “When the twins were born again, I really didn't do much. And I remember, you know, is sitting on the couch, thinking I can't remember the last time I have sat for so long.” She talks about the importance of checking in with yourself because going from a competitive athlete to having no support at all after having children and during COVID, it’s difficult to find time for yourself. Our relationship with running and sports is constantly evolving so we must be flexible and adapt with it.  Creating a Plan B.  After realizing her original plans of early swims weren’t working, Evie came up with a strategy called Plan B to ensure she gives herself grace and flexibility while still making space for activities she enjoys. “On Monday morning, check with my husband to see what meetings he's got that day. Can I slip out during the day for a lunch Swim? Can I go in the evening, or should I just bump it to the next day, or can I do some yoga at home?” Mental toughness is the ability to perform at a consistently high level regardless of what you’re faced with. When it comes to scheduling time for runs or other sports, those sorts of challenges and adversities are part of that mental toughness athletes should build up. But the flexibility aspect is just as important. It’s about practicing compassions with yourself and allowing yourself to be flexible and not beat yourself up over skipping workouts. That’s where Evie’s Plan B comes in handy. But you should always treat yourself with self-compassion because there's a difference between pushing through discomfort and a place of pain where you should stop.  How do you recognize the difference? Evie suggests creating a pain log for developing an understanding of your own pain threshold. Write down details about the injury like what intensity it was when it occurred and how long it occurred for. Develop flexibility Develop that flexibility by doing things you don't normally do, or don’t do things you normally do. It doesn't even have to be sport-related. Think about it's reconnecting with what's important to you in life. There's always a purpose. Ask yourself why you run? What is it that you love about running? What is it that you love about your training? “Realize that we haven't just got obstacles in the way, we’ve got opportunities here to be creative and to focus on small goals,” Evie says. “Think of what you can focus on. What you can do and what you can't do.” Evie is taking new clients again Evie is back ready to help people with the goals, challenges, and adversities they face. Although she’s in Australia, she can work with people anywhere. She’s registered in the UK and is waiting for her registration in Australia. “I've always had a really strong interest in injury and helping people manage transitions with the sports, including injuries.”   RESOURCES: Evie’s past episodes on episode 108 and episode 114 Evie’s website Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries by Carrie Cheadle and Cindy Kuzma Thank you to my wonderful sponsor Athletic Greens, Momentous, and my New podcast 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 make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off.   My new podcast with my co-host Knox Robinson from my 200th episode has launched! These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. Subscribe below to listen to the new podcast. Apple (iTunes) Podcast | Stitcher | Castbox | Overcast | Spotify | Google podcasts |   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 Evie, I look forward to hearing your thoughts on the show.
Who is Alison Staples? Alison is a physical therapy assistant, Crew leader at Riot Squad Running, run ambassador at Under Armor, and coach at Formula Running Center. What was it like starting running age 30, did any part of you feel behind? I had no idea about anything running. I ran in what we're getting to how I started running, but I had no idea about the right community. I didn't know the distance around a track. All I knew was that I just ran down the street and came back and it was, like, the most exhilarating fill in the world. I had no knowledge of anything else. The first time, I had to go for a run. It was awful, but I kind of just stuck with it because it was hard. And I was like, "Oh, this is hard. I think I like it." I was more of an elliptical person up until I started running. What made you decide to want to try running after being an "elliptical person"? I really wanted to run someday, but I didn't understand how people liked it. I went to the gym three days a week. I had my elliptical routine, the 25 or 35 minutes. And then I just did, like some squats and stuff and that was it. I was good. I worked at the time. Well, I still do. I work for a pediatric hospital, I work with kids and adults with spinal cord injuries. And in 2008, we decided to put together a team, a charity team for the Baltimore running festival. One of our co-workers had gone up to Boston and just fallen in love with the Boston Marathon, especially the hand cycle division and thought it would be a good idea to bring that back to Baltimore, especially to our patients who are paralyzed and can't walk. We put together a team for the Baltimore running festival, and I had a girlfriend, a Black woman who I really admired, there aren't a lot of Black therapists, so I looked up to her in that regards, and then she loved running, and I didn't see a lot of black women running at the time, so she was just like this magical unicorn, and I teased her about it all the time. But I secretly admired her tenacity when it came to like running how dedicated she was. When this charity team came around, she was like, "You know what? I think this would be good for you to do. You can meet so many people like this. Who knows? Maybe you'll meet your husband." That's how I met my husband. I'm, like, sign me up, so I was like, yeah, you know, whatever I'm doing 5k. And she told me I could not do a 5k. She wasn't paying the race fee for 5k. We had to do a half and I was like, I don't know what a half is, but it's not full so fine, and that that is how I got coerced into my first race It is really important to have people in our lives who believe in us a little bit more than we believe in ourselves, those role models, how could someone find a mentor like that? I think it's doing the things that you're most scared of, all the things that take you out of your comfort zone, and then you'll find someone who continuously pushes you out of your comfort zone and continuously sets the bar higher for you than you will ever set the ball for yourself. So, you know I was content on the elliptical, and she's like No, no, no, you have to do a half marathon now. Granted that's a huge job, and no one has to do that job, but that goes for anyone. So maybe you're like a solo runner and you really want to run with the group But you're really intimidated by your pace or just groups in general. So, maybe you find a group with less people, but, yeah, just stepping out of your comfort zone and finding things to do that you are scared off. We generally put you around people who will push you out of your comfort zone and really tap into potential that you have for sure. I don't know about you, but I've found with the mask situation that I find it easier to do things like that right now. I don't, I don't know why, maybe it's like I feel protected by the mask or something. But I've done quite a few things lately on my own where I'm taking in groups because I don't know, I feel like that sounds weird. Comforted by the mask like it allows me to be braver and just go out there on my own. I don't know. The crazy thing about this pandemic is that it strips us all of what we thought was important before. So, like, who cares about what? Choose the clothes you have on, or, you know, the fact that we're all struggling. Maybe the same, maybe in different ways. But who we are, in essence is all that is needed to show up. And I think that's been one of the greatest lessons of this pandemic. How has your relationship changed since? Do you ever encourage her to do something she hasn't? It's so funny because you know, the funny thing about this situation is that she had me sign up for this race. And then she left the job, maybe, like a few weeks later. So she left me to train by myself and I tease her about it all the time. Like since then, she's moved to a different state, but we still keep in touch. She still goes out on her run. She still motivates me, even if she doesn't know. So she'll post like, wow, she really got up and ran at four o'clock in the morning. Let me get up. She still motivates me and she just thinks that it's so funny how my running journey has evolved when she had to literally push me out the door. And she's like, you know, this is not about me anymore. This is about you tapping into something that we didn't even know that you could have the potential to tap into, so I think it's both inspiring on both our parts just to watch each other grow in the space. What would be your advice to someone listening, who has a friend in their life that they want to encourage to do something outside of the home? Yeah, I think you should always know how to push the people around you. So I need my friends to curse me out all the time, and I'm fine with it because that's what's going through my mind. But I think you really have to find a circle and trust people, too, you have to welcome people into your space. There's a certain amount of vulnerability that you have to have in order to let people, and you have to trust people with that space that you give them. So the first step is just to find someone that you really trust someone that you respect and someone that has your best intentions at heart. What about the friend who wants to be encouraged? One of the beautiful things about coaching is that you get to see people in their weakest moments. You get to pull people out of whatever headspace they are in, help them hang in there. You really get to tap into that person and figure out like, and so isn't very vocal about what it is that spot on her. But I can see like she's fighting really hard. So maybe I just saw her like she needs to relax. And it's really about observation and figuring out how you can best serve someone versus you putting yourself on somebody else. What happened after that first race? Well, before the race, I did nothing, right. I went and bought a brand new pair of shoes the day before that matched the shirt because, you know, if anything else, I was gonna look good in this picture. Well, the shoes were right out the box. And when I got to the race, I just looked around. I was like, Wow, this is You know, I thought running looked a certain way and I got there I was like, Wow, there are small people. There are big people. They're tall people, you know. There are White people. There are Black people, there are men, there are women. That's just kind of amazing that there are all these different types of people, and I thought our running was just for thin white females or white males. Even just being at the start line was just amazing. And then having the support of my co-workers there is, well, it was just a really good feeling. So everything you know, I think I had trained up to eight miles when I say, trained, loosely trained, loosely trained up the eight miles I did seven. And then the pain set in. Well, one of the things I love was just like, you know, you always find those run angels on the course and they come and go in different ways. Maybe it's somebody at about 8.5 miles who's just telling you you could do it, keep going. And that to me, it was like the most exhilarating and refreshing And like most memorable part of the race, was just all these people just supporting you throughout the entire time that you're out there on the course. Did you pay attention to see if others were struggling around you too? I was looking around trying to see if anybody noticed that I was dying. Instead I saw other people who needed to be saved as well. I was always true. Yeah, but it was great. So I found myself also encouraging other people. So I'm like, Great, This is great. Like, you know, this is our first run together. I ran the first few miles with the co-worker. So I'm like let's just zone out to the song and we'll make it up this hill. So I was surprised that as a new runner this is my first race, I found myself encouraging other people, and that gave me the motivation. Though I did receive encouragement and to keep going along in a race, that's really cool. My finish line picture is of two of my co-workers. It was like the most ridiculous thing ever. I'm being held up by two of my co-workers helping me through the finish line. But it was so funny because like, this is like, my first race. It's amazing. I made it. Yeah, And then when I went out just, like, loosen up my legs a few days later, I'm like, wow, that's crazy. I really did it. I really I'm not gonna say ran because I didn't run out 13 miles but I'm like, well, I really participated in a half marathon, I did it and even though I was still in pain, I'm like, wow, you know, I could do anything so I think after that feeling came I loved that. Were you hooked from there? You know I was still at the point where I had to still let my friends drag me into things. So the same friend was like, hey, let's go do it another half in Philly. So it was still at the point where my friends were dragging me, I'm gonna say, dragged me, but more pushing me. And granted, it doesn't take a lot to convince me to do something. When did you start pushing yourself? I think after my first full marathon, I completely bonded with it, and I really wanted to figure out why, and I really wanted to get better at being a runner after my first marathon. So I took a RRCA certification class just to get better for myself as a runner, not to coach anybody else, which it's funny how this kind of spiraled into what it is now. But it wasn't till after my first marathon and I thought like, this is really about me now in my journey and running and not about anybody having to drag me along. Now it's not so much about the running. It's about the mental part and about the emotional aspect that comes with running. It's more about the life journey and the life lessons that running teaches you versus the physical aspect of running itself for sure. What have you been doing to keep yourself and others motivated during this time? Yeah. So for myself, I look at my outdoor runtime as my peaceful tranquility, like my me time just to get away from the phone, get away from the computer just like really zone out. And I think I've done a few virtual races, although I take them less seriously than I do training myself. I'm not a fan of virtual races, but I think they do serve that at that point for people right now. For me running right now, it's just about a release. It's about maintaining some form of normalcy. It's about just maintaining the fitness that I've had, and if I capitalize on, if I get faster, so be it. Right now it's just about a release for me, and for the people I'm coaching. They really just love having accountability and consistency in just some sense of a normal life. What has the pandemic taught you about running? I love how it's gotten back to how simple it was before a training block. You know, you have this marathon, you have the 16 week training block day in, day out, it's unforgiving. It's time based. You have to hit these paces, and you know, you could certainly do that now. But for me, it's like I love going without a watch, leaving my watch at home. I love going on a run and not even worrying about what my paces are. I love going on a run and not even posting about it. I love waking up like okay, today I want to do eight miles tomorrow. 12. That's fine. This is what I feel like doing today. Maybe tomorrow It's like a track workout. So I love the flexibility of just, like, kind of going along with the flow and really just enjoying the simpleness of running that I think sometimes training takes away for sure. You run with a metronome, why? I used a metronome a lot in my clinic because a lot of my patients have gait deficit. So maybe one extremity is a little bit more effective than the other. And they just need timing as when to put that affected leg down. So for me my cadence has always been on the lower side, maybe like 164-166. And granted, I'm tall, but I'm not like, terribly tall. And it annoys me when I go out and run with my friends who take quicker steps, they always finish faster than me. It seems to be like less effort. So it's like, you know what? I really have to try to get in the habit of turning my feet over, and I can't do it on my own. Like it just, it just never worked out for me. So a metronome, I use it a couple times a week, and it really helps me the run is just like it's just less effort. I really don't think about it. I've tried to listen to playlists of like 171-180. But then I get too caught up and singing and get too caught up in the words. Let me just put on some monotonous ping ping ping ping ping ping ping. So I know when I put my feet down and I'm sure the crazy run around the neighborhood with this loud pinging happening, but it's therapeutic, it's calming to me. Why did you become a Physical therapist? I was kind of floating around for about a year. I was bartending. And then I started volunteering at the hospital. Now I was volunteering in the kids department and then they had an opening in spinal cord injuries. And it was just amazing to me that no two injuries are the same. Everything is different, everybody presents differently and people who have spinal cord injuries, some of their injuries are traumatic, meaning like car accidents. Some of them have non traumatic meaning, maybe one day they just woke up feeling sick and then 12 hours later, they couldn't walk. These were people who needed a lot of help, not just physically but emotionally. And I think that that is something that really resonated with me and why I chose to stay in it. How difficult has it been with all the emotions of the last year on top of working in a career like that? Yeah, the first two weeks I worked there, I cried every single day. It's like, Oh my God, I can't believe this is awful. This five year old kid is now paralyzed because of this accident, or this person lost their whole family and all they have is movement below the neck. This is the saddest thing in the world. Then I had to look at it differently, like wow, this person had this thing happened and they still show up every day. They are still hopeful for recovery in some type of way. And maybe, you know, maybe for them the highlight of their day is coming into therapy and seeing all these other people just being in this community and giving their all for maybe one or two hours. So, you know maybe the person isn't walking. Maybe the person is sitting up for 10 seconds or something that we take for granted. So much of my outlook on it really changed, and I think that is like the most incredible feeling I have when I leave work. Do you think about your patients during your runs? Absolutely. It's one of the reasons why I started running in the first place. I ask my patients to do these hard things with limited mobility, and my body works perfectly. There's no reason why I can't go out here and push myself if I ask my patients to do, you know, hard things. So I think about them on every run. I think about them when everything gets hard. I'm like, You know what I ask people to do hard things, and there's no reason why I can't do the same hard things. They motivate me way more than they'll ever know. What have you noticed about people going through spinal cord injuries in their approach? I think you know it just depends on where they are in the injury. There are some people who haven't fully accepted, I'm not going to say more, except who are still struggling with the injury itself and everything that comes with the injury. So it's not just the physical, it's the "I can't", I haven't stood up with my parents in, like a long time. I haven't taken a picture with someone or I'm not gonna be able to walk my daughter down the aisle. So a lot of the emotional component. I think just seeing the transformation, oh, wow like we did it and we're gonna walk, we're gonna work on strength training so that I can walk my daughter down the aisle, or this was amazing that I was able to last, you know, 20 seconds sitting up. Whereas last week I could only do 10. I think that just being in this environment of seeing other people really work hard, is good for, like, mental psyche. What would you like to remind able bodied runners? There's no bad run. You've never had a bad run. And I can tell you this: I don't know your pace, I don't know your heart rate, your cadence, but you have never had a bad run. All runs are good when your body works the way it's supposed to. It's just a blessing to be able to get up and leave the house and just have your body work the way it's supposed to. So I really look at this running thing and just physical movement as a blessing in itself. You know, I've had patients just cry, you know, in front of me like, “Will I ever walk again?” And some of those moments are really hard hitting because it's like, wow, like, you know, you really just don't even know what people are going through. And you really just don't appreciate how complex and how amazing it is that the body works the way it does. So you've never had a bad run to whoever thinks that they had one or it's about to have one. You've never had a bad run. Do you ever find it hard to not say anything when runners do take their bodies for granted? When I first started working, I felt bad for having a horrible day because I'm like Alison, you're not allowed to have a bad day because you work with people who have it 10 times harder. But then someone had to remind me that my problems aren't insignificant just because someone else's problems are significant. So, you know I went on the trail, ran like last year, tripped and strained my upper hamstring, and then it's been like a complete annoyance ever since. You know, sometimes I get frustrated but it's like one of those things where, you know, I was out doing something that I loved, and it just happened, and it's a gentle reminder to take it easy. I think sometimes we look at injuries like my body is failing me. Knowing your body is telling you that you are doing too much and you need to rest or you need to strengthen. Something is off. Your body is not failing you with the injury. Your body is trying to tell you to take it easy I think. I think just changing the perspective on how we look at things really helps adjusting to how we deal with things. What advice do you have for runners stuck in an injury cycle? Listen to your PT. Do you do the home exercise program they set you for! I have a friend now who is working her way back out from injury, and her PT has given her an amazing run-walk schedule. She's like, “Oh you know, I'm just gonna add a few minutes.” No, don't. Because the plan works. Runners have the most frustration when they're almost back to recovery. So maybe they're back to walking but they still have some foot drop, and that is the most frustrating part of the injury versus when they couldn't walk it all. I think in this great space I'm almost there, but I'm not there yet is the most frustrating thing. But you have to kind of remember that you're in this for the long haul, so don't rush the process.  We are so divided right now, how can we heal from that? I think the country has always been divided. I think it's been something that has been hidden before and I think that this needed to happen in order for us to start healing. We can't heal in any regards until the problem is right in front of our face. It took a pandemic. It took us having to be home with nothing to pay attention to outside of this, for the healing to start to happen. And I love the direction that it's going. Yes, it's awful and it's heartbreaking and it's triggering and there's a lot of division, but it kind of has to happen in order for us to keep progressing and to keep moving forward. There are more people now who are speaking out and more people now who are devoting time and energy and efforts and money into eradicating racism and, you know, unifying people than there were before. But I think that this had to happen and I think we had to identify and just call it out for what it is versus trying to hide behind, you know, everything is fine. You know, this has been a problem. Before we can get to the healing, we need to speak about it. How do you handle feeling like you are not doing enough to move the country forward, particularly with the racial reckoning of 2020? This has been nothing new to us. It apparently was to a lot of other people. I think that there was this big shift of non Black and Brown people looking for things to do. I'm just gonna speak for myself as a Black person. I felt like I had to do something. Oh, I'm not doing enough. Maybe I need to educate or, you know, whatever. I need to do something. And for a long time, I had these feelings like I'm not doing enough and I had to have my girlfriends say to me. You just showing up is enough. So I think for me and for anyone else who is listening, who feels that maybe they're not done enough, I think you just showing up in the space as you are and being genuine about it is enough. What does showing up mean to you? Showing up for me means to keep trying to keep doing the things that I'm doing to keep being in the community. To keep having my run group run through the streets of Baltimore to keep showing up in spaces where I'm not normally seen just to keep being me unapologetic like that is what showing up is for me, it is not to change anything It's not to be anything different than I've been It's just to keep showing up. What can listeners do to show up? You have to do what feels right for you. So maybe protesting isn't your thing, don't go to a protest. Maybe your thing is a monetary donation where you can just donate and feel good about it and be anonymous about it. Maybe that is you. Maybe you wanna hold a book club? Maybe that's your thing. So you don't have to go outside of who you are in order to be a voice to someone around. You just find your people enough with your people. Just keep showing up, how you are, but don't have to be like this whole big bang. I think sometimes we get really caught up in the big visual things that you could see and a lot of the work is behind the scenes. So, like a lot of the work done for protests is done behind the scenes. It's not just about the protests, it's about what are you going to do after the protest? And I think that, a lot of times we missed that point, you know? What are you doing behind the scenes? So just whatever it is that resonates to you, do that. I have patients, I have Black patients and one thing that really grinds my gears is that, you know, sometimes therapists we like to call our patients lazy, as a way to motivate patients. And now, granted, it's not the best way to go about things, but it happens. But one thing that really makes me upset is when a White therapist calls a Black patient lazy, and I don't even think that it's intended, you know, to be anything more than a tool for motivation. But in my mind as a Black woman Black people have been called lazy for years. So please don't call this Black patient lazy because they are so it's just little things like that that I think that we all do you sometimes and aren't aware of. How can we think about the bigger picture? I'm speaking about a 17 year old kid here right? So the 17 year old kid who was a star football player got shot and is paralyzed. He's not lazy. He is depressed. So we have to stop looking at things for what they are and look at it for the bigger picture, right? So whoever it is you thought this bias about, let's look at the bigger picture. Maybe they're probably not what you're thinking. That's probably something bigger systemically happening that you have to look at. And you have to educate yourself on and you have to be consciously aware of. So you have to look at the bigger picture of systemic issues around you versus what it is in front of your face. I remember I went to one of my co-workers how she had like, a finger painting party and I couldn't get in she had the gate locks and, you know, eventually she came out and I made a joke with her, and I was like, I would have climbed your fence, but I'm pretty sure I would have gotten arrested for trespassing, and she didn't say anything about it until just recently. She was like, You know what else and that stuck with me for the past five years, I have to say that never would have occurred to me that I could be arrested for trespassing. And you looked that way when you were just trying to get in, I invited you to my place and the gate was locked if you like, I never would have looked at it like that. So I think it's just being aware of how differently different cultures and different races view things and the experiences that we have gone through and being really empathetic to that. One final, fun question: You have an unhealthy emotional attachment to your camelback, tell us about that. I named my camelback and her name is Dora the Explorer. And I pack her with snacks and, you know, we go out and we have a good time. I never know what's gonna happen with Dora, but she is like my best run friend. When all else fails, I have Dora. So it's kind of ridiculous that I'll take her on, like, even like a full mile run. I put like a whole bladder full of water I put a whole bunch of snacks and it's just like it's kind of like my weighted blanket like it's just like a security. Like I'm fine. Whatever happens, I have my phone. I have my snacks. I have my water. All's right with the world. Resources: Alison on Instagram Implicit Bias Test  Thank you to my wonderful sponsor goodr and Tracksmith for sponsoring this episode of the Running for Real Podcast. I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair.   Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code TINA15.   Listen to Running Realized with Tina Muir and Knox Robinson The trailer is already out, the podcast comes out February 22nd. Subscribe below on your favorite podcast player. Apple (iTunes) Podcast | Stitcher | Castbox | Overcast | Spotify | Google podcasts |   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 Alison, I look forward to hearing your thoughts on the show.
How did Maria get here? Tina shares that a few months ago, she realized she wanted to bring someone on board to help her grow and steer Running for Real in a new direction. After posting a job listing, she was blown away with responses. But Maria’s caught her eye. She sent Tina a video answering the questions on the application. “Something in my gut just told me this is the right person,” Tina said.  What does she do? Maria’s focus is on storytelling and communications with a little twist of marketing. It’s about telling stories in ways that reach people’s heads and their hearts. She helps us define Running for Real and our mission of using running as a vehicle for internal and external change.  Maria makes you think twice about the word, “Awareness” “I was as guilty as anyone else of throwing around “raising awareness, awareness awareness,” says Tina. “Then Maria made me think twice about using that word.” Why?  Maria says back in college she took a communications class and the professor strictly said never to use the word “awareness.” We are all too familiar with organizations raising mealth awareness, environmental awareness, running awareness, etc. But just because you’re aware of something, it doesn't mean anything unless you act on it. If we don’t bring things into life then awareness doesn’t get us anywhere. “To know and not to do, is not to know,” Maria says. That is why she thinks we can all take a step further. Past awareness and into action. This is an excellent article for reference. Maria’s story Maria was born in Bogota, Colombia and her family moved to the U.S when she was three years old. She grew up in Gainesville, Florida, went to college at the University of Florida, and moved to Austin, Texas in 2018. While she doesnt fully identify with being fully Colombian or fully American, at an early age she learned to value hard work perseverance. It was ingrained at her from the beginning the importance of keeping in touch with her roots while taking advantage of living the land of opportunity.  Love of Water and Land Her love of sports began in the water. Swimming was a big part of her life and she swam competitively through high school. When she was younger, the only running she did was running stadiums as conditioning for swimming and she saw any sort of running as a chore.  That changed when she moved to Austin which is where she started doing triathlon and getting involved with November Project and other running groups like East Side Beer Runners and Austin Runners Club’s Morning Jo’s group.   “I was overwhelmed by the people that are part of the running community here. here. It wasn't this elitist runner group that I had in my mind, but a rather welcoming group of diverse runners who reeled me in and caused me to fall in love with the sport,” she says.  “Running is a common ground because we're all so different. It creates a safe space for us to have special conversations and form meaningful connections. Even for a long time, I didn't know what my friends did as day jobs because we just had so many other things to talk about!” Prickly Pear Prickly Pear is a mindset, a community that Maria and her sister Luisa started in 2018. They are sending out the message that you don’t have to follow the mainstream ideas. That you can go out on your own and do something different. That you can be yourself. They spread this message through their Instagram and their monthly publication called The Commissary that spotlights stories of everyday people doing positive things and spark curiosity. They’re bringing together people of different cultures and skills like artists, photographers, and small business owners so they can show up for one another and help each other live more meaningful lives. Tina describes it as more traditional media where it’s enjoyable to sit and read intentionally rather than scroll through. Maria’s 3-2-1 Corner Each week in Tina’s newsletter, Maria shares three things to ponder about, two recipes, and one challenge.  What makes the new Running Realized podcast special? Maria believes the word, “Realized,” is what makes this new podcast with Knox and Tina so special. “Realized” acts more of an action verb because it’s about turning conversations into actions that listeners and ourselves can take to be part of helping humanity thrive. It comes out on February 22nd. Where are we headed? Running for Real has undergone a revamp. There’s a new website, logo, and even the podcast has a new cover. But at the core, the mission remains the same: having honest and real conversations. Maria explains that hard conversations can be had with people who share different opinions if we are able to just find common ground. For us, the shared interest happens to be running. It’s what allows us to connect with others who have different backgrounds and cultures than ourselves yet share similar struggles.  “I think ultimately what I think Running for Real is about is literally humanity in running. So how can we show up as 100% human in this sport and then have that transcend into other areas of our lives? Whether it's how we show up with our partners, our neighbors, and our parents; how we show up at work; how we show up with the planet, and caring for the earth. So how can we just bring more humanity into running? We already have it in ourselves, but how can we show up even better.” Who is Amber Moore? Amber has so much heart. She cares for everyone she crosses paths with and cares deeply about them. She has been working alongside Tina for two years helping her keep Running of Real running (no pun intended) while Tina had Chloe during the summer of 2020 and works mostly in the background publishing podcasts and engaging with the community through social media.  “My favorite part is setting up the podcast because while it’s a huge project, I love that it comes together as a beautiful product that helps a lot of people,” she says. Amber is also a mom of three little ones and lives in Utah. Amber actually grew up playing soccer but her love for running has evolved over the last few years. She is a fountain of knowledge of Running for Real podcasts, having listened to pretty much every single one. In this episode, Amber shares her top 5 (and a bonus) episodes of the show: Amber’s Five Favorite Episodes Candice Huffine | Amber loves that Candice didn’t care what people thought of her and instead took the world on like nothing else mattered. That she was brave in her fight to figure out a place for herself since she wasn't accepted as a traditional size model because she was too large but she was too small to be considered plus size.  Hillary Allen | “She's a fighter,” says Amber. Falling and getting back up again and again. That’s what makes her so inspirational.  Dean Karnazes | “I just really like that even though he's this big, huge ultra marathoner, he has time for the little people,” Ambers says, “and I really enjoy that about this podcast whenever you have those types of people.” Rosalie Fish. | Amber shares, “me being in Utah, we have a lot of Native American reservations… but I hadn't realized I didn't realize that on actual Indian reservations how terrible it can be. And it really hurt me honestly. Everyone needs to be taken care of, but listening to Rosalie Fish and hearing all of the tragic things that she's heard about and gone through it made me really think about my own experience here in Utah. It made me really think about how my time is spent and who I should be helping.” Sanjay Rawal and Billy Yang “When I started running, I just wanted to get out there and with my lovely double stroller because I had two little kids at the time and I just pushed them everywhere I went. But with Sanjay, he really says that it's just you and the pavement and I loved how he spoke about running in a way that when you run you could just leave everything else behind.” Billy Yang is Amber’s bonus favorite. One she enjoyed learning about his struggles and how vulnerable and transparent he is with his runs.  Perhaps Amber’s favorite thing about all Running for Real is that there is always a life lesson in each episode. (YES!) - Amber ;) RESOURCES Maria @iavargas  Amber @bamoore313  Article: Stop Raising Awareness Already Karamo Brown RRP  Prickly Pear’s The Commissary Prickly Pear Instagram    Thank you to my wonderful sponsor Momentous, Athletic Greens, and Running Realized for sponsoring this episode of the Running for Real Podcast.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   Launching my new podcast with my co-host Knox Robinson from my 200th episode on February 22nd. These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. If you want to sign up to be the first to know more about this new podcast sign up here to get more information. There is also a trailer with this episode, so take a listen and I’m excited to know what your thoughts are.   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 Amber and Maria, I look forward to hearing your thoughts on the show.    
"Yeah, sport is a vehicle for social change outside of the quarter of the field. We've seen sports lead social movements, and I think sport is one of those things that everybody can relate to. It's one of those things that bind us together, regardless of our other differences.”   –Chris Mosier Who is Chris Mosier? This week’s conversation is with Chris Mosier, the first transgender athlete to compete for Team USA, first transgender man to represent the United States in international competition, first transgender athlete to qualify for the Olympic Trials in any sport in a category different than their sex assigned at birth, and Chris is the person credited for the International Olympic Committee’s policy change for transgender athletes.  You don't know what you don't know. Chris says a lot of us have a fear of doing wrong because someone might get hurt by what we say, but it shouldn't prevent us from trying to do our best to step in and be an ally. There’s an idea of intent vs impact where our intent might be good, but the impact might still be hurtful. However, it’s just important for us to acknowledge the hurt we may have caused, and then vow to do better.  Which pronouns should you use? Learning the terminology is a good first step. For example, misgendering is one of the most common things that happens in the trans community. Mis-gendering is when someone says “she” instead of “he” or, says “he” or “she” instead of“they” for somebody's pronounce that they use.    Pronouns are how we refer to people when they’re not around. She/her and he/him are the most common ones, and there are people who use they/them as their pronouns too. Most recently, they/them has been approved by the dictionary to say that even though it is plural, it can refer to one singular person.    Chris explains pronouns are personal and we tend to make assumptions about people’s pronouns when we meet them. In the past year, we’ve seen a big push for people to put their pronouns in the bio of the social media, in emails, or in the window of digital meetings so people know what to correctly address you as. He says this is not just for transgender or non-binary people. It’s for everyone especially if cisgender people and allies do it because it opens space for everyone to be addressed how they want to be addressed. You can learn more terminology at transathlete.com You can't control other people’s opinions, but you can always control how you respond. “I realized over time is that I am not responsible for anybody else's thoughts or opinions. What other people think of me is none of my business,” Chris says, “but what I can control is how I respond.” You are possible. In 2010 Chris didn’t think transitioning was possible. He saw the high school and college kids documenting their transitions but didn't see any adults. Didn't see people in a mid-professional career. Didn't see any trans men playing sports with men. He just didn't know that it was possible.    It took a long time for Chris to even learn about trans identity and to learn the word transgender in a meaningful way. For him to realize it’s a possibility, then explore that with himself.  He knows how women are treated in sport  Chris knows how women are treated in sports because he was treated that way before transitioning. Women weren't given the same playing time. Women got the hand-me-down uniforms and second rate equipment. The men's team got celebrated while the women's team got a brief mention. He shares the mind-blowing statistic that women's sports only get 4% of media coverage on the whole of all sports.   “I'm really grateful that I've had the experience of being raised and socialized as female, competing in sports as a woman and then transitioning to mail seeing how differently I'm treated, seeing all of the harms that are done to women in sports. I think it just gives me this really unique perspective about gender, about power, about masculinity and femininity, and about positioning in the world privilege and all of those things that can help me be a better advocate.”   Chris says we have to understand that athletes come in different sizes, shapes, body structures, types of abilities and athletes receive different support.  How do you compete in sports as a trans-athlete? In 2020 Chris became the first openly transgender male athlete to compete in an Olympic trial. Even though he had to pull out because of an injury, he said his main goal had been getting to Olympic trials as a way to break the barrier and open the door for the next person who comes after him.  What policies and protections exist? Chris explains that in terms of trans policies, rules around transgender affect access to housing, protections for young people in schools, and the military. There were a number of harms committed by this previous administration against the trans community including targeted efforts banning trans people from public life. It was a top-down presidential initiative going through the Department of Education, and even Homeland Security. But in terms of political and legislative actions, Chris says we have a long fight ahead of us.    In the running world, when Chris first transitioned, he had to write to the New York Road Runners and ask how he could switch categories. He said nowadays many governing bodies have adopted new policies, and others wouldn’t make the changes until the Olympic level made them. Chris keeps track of these policies on his website, transathlete.com    In terms of public image and media, Chris says we’re seeing positive representation and seeing a celebration of achievements. More people can look and see someone like themselves in the media represented in a positive way or telling their story in their own voice.  What can we do? While big change lies in the hand of governments and companies, changing public opinion is a wonderful way to get the change to happen. It’s what inspires people to stand up and speak out and say, “This is not what we want, we want equality. We want people to be treated fairly. We want people to be treated with dignity and respect. And this does not align with our values.” How you can be an ally.  “Don't be afraid to engage with trans people and ask questions, respectful questions. The biggest thing is probably thinking about why you need to know that information. And if it's not something you'd ask any other person in the room probably don't ask a trans person, but don't underestimate the impact that you can have in anyone else's life.”   If you have any social circle– friends, and co-workers, you can make an influence by being a good ally in those spaces that can have a profound impact down the road. Everybody has a role to play– whether it's in transphobia, homophobia, racial justice, sexism.    Resources: Trans Athlete Website Chris Mosier Website Chris Mosier Instagram Amelia Gapin R4R Episode Thank you to my wonderful sponsor goodr, Momentous, and Generation UCAN for sponsoring this episode of the Running for Real Podcast.   I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration of look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply. Go here to get 15% off of your order as well as free shipping on your first pair.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!  Use code TINAUCAN for 20% off of your order. Go here to learn more.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on 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 Chris, I look forward to hearing your thoughts on the show.
“I absolutely believe that I could do whatever I want to do. It's not gonna be easy. Maybe I'll fall on my face, maybe I'll fail ridiculously… but I wanna try.” — Nat Mitchell 4 Things We Learn from Nat 1. Relationships Relationships are beautiful, intricate parts of our lives. Whether it’s marriage or friendships, relationships have profound impacts on us and overtime you peel back layers of people and get to know them better. You learn what makes them tick and what makes them happy. “Relationships are so important when you can dig deep within someone's heart and just really figure out who they are,” Nat says.   And it's not always perfect. It's messy and it can be disappointing, but the more you get to know people at their core, that relationship can be the thing that gets you through turbulent times.    2. Family Nat’s love of running and sport can be traced back to her family. She was just 7 years old when she started running with her parents. Her dad would even run 14 miles to work several times a week. From him, she learned persistence and discipline. Her mom was a model but made it her mission to shield Nat from society’s norms about women and their bodies. She taught her to love who she was, no matter what.  3. Patience  Life, like running, has no quick fixes. Just like there’s no quick way to get fit, there’s no quick way for us to go back to pre-2020 normal. There’s no quick way back into running after pregnancy. There’s no quick way to achieve your goals. It all requires patience.    Even back in Nat’s pregnancy, patience was key. Early on, she developed preeclampsia, a complication affecting the kidneys and liver. She shares how it affected running during pregnancy and her ease back into it afterward. Nat recognizes the importance of listening to your body and her advice for women coming back into running from pregnancy or injury, that it’s okay to take your time. Ease back into it.    4. Just Try Nat just turned 48 years old and is still running far. “I know I’m not 21 years old and don’t have the freedom someone who can solely focus on running… but I believe I could do whatever I want to do. It won't be easy, maybe I’ll fall on my face. Maybe I’ll fail ridiculously, but I just want to try.” Suite Run Podcast Nat and her husband, Jerold recently launched their podcast called Suite Run. Runners know that every time they’re in a new city, they want to find places to run that are safe and easily accessible. Places that allow you to explore the beauty of where you’re traveling. With their new podcast, listeners can learn from other runners what their favorite hometown run routes, trails, coffee shops, and cafes are. Next time you're in a new city, you know which run routes to go on and places to check out.    Resources: Nat’s podcast: Suite Run Podcast Nat’s website: Nat Runs Far Nat's Instagram   Thank you to my wonderful sponsor Momentous, Tina's New Podcast, and Athletic Greens for sponsoring this episode of the Running for Real Podcast.   Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.  Go here and use code TINA for 20% off.   Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of  Athletic Greens through my podcast. Visit here to learn more!   Launching my new podcast with my co-host Knox Robinson from my 200th episode in February. These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. If you want to sign up to be the first to know more about this new podcast sign up here to get more information.   Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on 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 Nat, I look forward to hearing your thoughts on the show.
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Comments (15)

David Wilkins

This was great Thanks for doing these.

Apr 28th
Reply

David Wilkins

This was great loved running along side you. I hope you do more of these. Thanks

Apr 23rd
Reply

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
Reply

Özgür Yüksel

amazing story. inspiring. such a strong mindset.

Apr 19th
Reply

Denzel Miller

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

Aug 23rd
Reply

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
Reply

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
Reply

Imran Ahmed

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

May 27th
Reply

Aaron Hartje

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

Apr 30th
Reply

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
Reply

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
Reply

Nancy Calvo

Crossfit

Aug 6th
Reply
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