The Running for Real Podcast

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

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

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

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

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

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

Tina is in Long Beach, NY for her family vacation, but took a run along the boardwalk to take the Running For Real community with her. Join Tina for a run with the ocean as a background noise for the usual meditative elements of nature check in, body scans, senses check in, and mental health check in before having a conversation. The closest you will get to running alongside a friend without actually doing it. Come join Tina for a run this week. Check out Pre-order Becoming a Sustainable Runner Check out 2Before (use code TINA for 30% off) Sign up for the Running For Real newsletter at the top of this page! Listen to Maria on last Friday's epiosde Listen to last week's For Real-isode with Sarah Crouch Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Jackie Hoffman is from the Garfield Park neighborhood, on Chicago's West Side. It's only three miles from the trendy West Loop, but as Jackie says, it's "the other side of America." The West Loop is known for its restaurant scene, while Garfield Park doesn't even have a grocery store. The average life expectancy for West Loop residents is 85; it's 67 in Garfield Park. That statistic is personal for Jackie. Worried by his mother's unhealthy lifestyle as she approached that age, he created a diet and exercise plan for her. Then, encouraged by its success, he expanded his outreach. He founded Peace Runners 773, a non-profit that brings awareness to holistic health and wellbeing while creating safe spaces for movement in underserved communities. For complete show notes and links, visit our website at runningforreal.com/episode359. Thank you to Precision Fuel & Hydration, Allbirds, and AG1 for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here. Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good! If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

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

Join Tina for a run in Central Park in the middle of her long run. We go through the usual meditative run elements of a body scan, sensory check in, mental health check in. Today Tina invites runners to share a story about their running journey that is important to them. As always, this run will feel like you are right next to Tina, so come join us for a run in New York. Check out Pre-order Becoming a Sustainable Runner The bug Tina mentioned Check out 2Before (wait a few weeks for a 30% off code) Sign up for the Running For Real newsletter at the top of this page! Listen to Maria on last Friday's epiosde Listen to last week's For Real-isode with Sarah Crouch Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. [convertkit_form form="184179"] Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Colson Smith has been in the public eye since he was a child. When he joined the cast of Coronation Street 13 years ago, he became part of a national institution. As a star of the iconic TV show and a host of the hit podcast The Sofa Cinema Club, alongside his Corrie co-stars Ben Price and Jack P. Shepherd, he's under constant scrutiny by the press and social media. When the world went into lockdown three years ago, he seized the opportunity to do something for himself away from the tabloid glare and started running. He ran his first marathon last month, and says, without hesitation, that running has changed his life. For complete show notes and links, visit our website at runningforreal.com/episode358. Thank you to Precision Fuel & Hydration, Tracksmith, and Becoming a Sustainable Runner for sponsoring this episode. Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs. If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here. Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

On this week's episode, Tina and Sarah share their favorite towns in the US and abroad and the reasons why they love them. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Michael Clemons, a.k.a. The Mayor of Louisville Running, has valuable advice for anyone who wants to get involved on the operations side of the running industry. He speaks from experience; he owns and operates his own race management company, the Louisville Running Company, and has worked operations for many US road races, including the 2022 World Athletics Championships, the New York City, Houston and Chicago Marathons, and the US Marathon Olympic Team Trials. He's currently the Finish Line Manager for the Chicago Marathon, and has just been elected to the Board of Directors of Running USA. For complete show notes and links, visit our website at runningforreal.com/episode357. Thank you to AG1, Becoming a Sustainable Runner, and Allbirds for sponsoring this episode. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Maria Vargas is always up for a challenge. Since leaving the Running for Real team, she's been adventuring with Yes Theory. But as she explains, you don't have to go to exotic locations to expand your horizons; a new and fulfilling experience can be as close as your local coffee shop. For complete show notes and links, visit our website at runningforreal.com/episode356. Thank you to Becoming a Sustainable Runner, Tracksmith, and AG1 for sponsoring this episode. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz. AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

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

After recording the audio for the audible version of Becoming a Sustainable Runner, Tina did not release a Together Run last week. Come join Tina as she shares the experience and updates listeners on what has been going on the past few weeks. These runs involve running meditation exercises like body scans, nature check ins, and mental health check ins, as well as running with a friend...without actually running with a friend. Come join! Check out Pre-order Becoming a Sustainable Runner Sign up for the Running For Real newsletter at the top of this page! Listen to Kara Goucher on last Friday's epiosde Listen to last week's For Real-isode with Sarah Crouch Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

A lot has happened since Kara Goucher was last on the podcast, three years ago. In 2022, the World Championships silver medalist and two-time Olympian was diagnosed with repetitive exercise dystonia, a rare neurological disorder. To prevent her symptoms from becoming worse, she's had to drastically reduce her running, putting an end to her competitive career. This year, however, brought much better news: her memoir, "The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team", debuted at number 7 on The New York Times' bestseller list. She's also launched a podcast with Des Linden, "Nobody Asked Us", where they share their takes on all things running. For complete show notes and links, visit our website at runningforreal.com/episode355. Thank you to Dri Seats, AG1, and Becoming a Sustainable Runner for sponsoring this episode. What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving anyway? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health. With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? "Becoming a Sustainable Runner" will show you how. "Becoming a Sustainable Runner," by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our "RED-S: Realize. Reflect. Recover" series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

On this week's episode, Tina and Sarah reminisce about their first jobs. The money wasn't great, but the memories are priceless. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Have you ever wondered what it's like to be the partner of someone who's about to run across Africa? Alice Light, an ultra runner herself, knows. Her partner, Deo, is embarking on a run from Cape Town to London on July 24th. Most people will never be in the position of supporting a loved one who's taking on an epic journey across two continents and 16 countries, but you can support anyone in any endeavor, no matter how big or small. As Alice says, "We're stronger together. And the journey is much more fun if we're not alone." You can learn more about Deo's Cape Town to London run on GoFundMe. For complete show notes and links, visit our website at runningforreal.com/episode354. Thank you to GotSneakers?, Becoming a Sustainable Runner, and Allbirds for sponsoring this episode. GotSneakers? makes it socially and financially rewarding to contribute to a circular economy with their FREE sneaker recycling program. As runners, we go through a lot of shoes, but many of them that we consider "done" still have life for others. In the U.S. alone, at least 200 million pairs of shoes and sneakers wind up in landfills each year, where they can take 30-40 years to decompose. Meanwhile, more than 600 million people worldwide don't even own a pair of shoes. When you join the GotSneakers? community, you'll be making a global impact AND you'll earn money for the shoes that you send them. Go here to get started! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

This week's For Real-Isode digs deeper than the conversations Tina and Sarah have had so far, as they remember some of the highlights of their childhoods. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

In her first Together Run since the Bryce Canyon 50 mile ultra, and her first solo Together Run in a month, Tina takes runners back through her local streets to reconnect through our nature check ins, body scans, senses check ins, and mental health check in before sharing all she has been up to. Check out Pre-order Becoming a Sustainable Runner Sign up for the Running For Real newsletter at the top of this page! Listen to Martinus Evans on last Friday's epiosde Listen to last week's For Real-isode with Sarah Crouch Join Tina for her Bryce Canyon 50 mile recap Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Martinus Evans wants everyone to embrace the joys of running at their own pace. He runs races from 5K to the marathon, but, as he says, "Our lives don't depend on what place we finish the race in. So if that isn't the case, then why take it so seriously?" He created a group where he would feel at home, the Slow AF Run Club, an online community with over 25,000 members that he describes as "the Facebook for the Back of the Pack." The Slow AF Run Club book is coming out next week, providing information and inspiration for anyone who wants to run, at any speed. For complete show notes and links, visit our website at runningforreal.com/episode353. Thank you to Athletic Greens, Tracksmith, and Becoming a Sustainable Runner for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

There's no good answer to this week's For Real-Isode. Would you rather… have an ingrown toenail or no toenail? Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

After four thwarted attempts at racing an ultramarathon, Tina Muir ran the Bryce Canyon 50 Miler on May 20th. Bryce Canyon almost didn't happen either; the race was on the same day as the funeral of her close friend, Patrick, whom she had lost just a few weeks earlier, and she struggled with whether or not to run. But Patrick's widow knew that he would have wanted her to carry on and encouraged her to run the race to honor him. Patrick must have been proud: Tina finished first female, third overall, and with the 4th-fastest women's time in the race's history. For complete show notes and links, visit our website at runningforreal.com/episode352. Thank you to Becoming a Sustainable Runner, Athletic Greens, and Allbirds for sponsoring this episode. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

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

Join Tina for a run with Out Trails, a community of LGBTQ+ and ally trail runners/hikers, celebrating and promoting diversity out on the trails. Check out Sign up for our weekly email on our website! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Find Tina on Instagram @tinamuir88 and Facebook here. Sign up for 100 days of sustainability Thanks for listening! If you haven't already, be sure to subscribe wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Tina is currently preparing for her first ultramarathon, the Bryce Canyon 50 Miler, so we thought this was an appropriate time to reshare an episode from June 2018 with the amazing ultrarunner Courtney Dauwalter. In this episode, she shares her experiences of hallucinating and running blind, her favorite moment on her way to victory in the Moab 240, and her advice for pushing through tough times. For complete show notes and links, visit our website at runningforreal.com/episode351. Thank you to Athletic Greens, Becoming a Sustainable Runner, and Tracksmith for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

What would you do if you found $2000 (or whatever currency you use!) on the ground? It's not enough to be life-changing, but it's still a considerable amount… Tina and Sarah have some ideas! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Thank you to our sponsor, Dri Seats! What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Tina shares some deeply personal feelings from the weeks since the last Together Run. Check out Sign up for our weekly email on our website! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Sports science has traditionally focused on men and ignored women. In her new book, Up to Speed: The Groundbreaking Science of Women Athletes, Christine Yu explores the research being done to correct that imbalance and the scientific discoveries that can help women flourish in sports. For complete show notes and links, visit our website at runningforreal.com/episode350. Thank you to GotSneakers?, Athletic Greens, and Allbirds for sponsoring this episode. GotSneakers? makes it socially and financially rewarding to contribute to a circular economy with their FREE sneaker recycling program. As runners, we go through a lot of shoes, but many of them that we consider "done" still have life for others. In the U.S. alone, at least 200 million pairs of shoes and sneakers wind up in landfills each year, where they can take 30-40 years to decompose. Meanwhile, more than 600 million people worldwide don't even own a pair of shoes. When you join the GotSneakers? community, you'll be making a global impact AND you'll earn money for the shoes that you send them. Go here to get started! Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

As runners, we all have bathroom stories. Tina has several, including one that you wouldn't wish on your worst enemy. Sarah contributes a classic, although it actually happened to someone else! If you need a laugh, be sure to listen to this episode! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Mechelle Lewis Freeman's deep faith and the support of her family and community helped propel her to the top ranks of track and field. She's a Pan American Double Silver Medalist, a World Champion, and an Olympian. The lessons she learned from her own experiences inspired her to create a non-profit, TrackGirlz, that empowers girls through track and field. For complete show notes and links, visit our website at runningforreal.com/episode349. Thank you to Dri Seats, Tracksmith, and Becoming a Sustainable Runner for sponsoring this episode. What do you do when you finish a run or workout, you're hot and sweaty, and you have to get into your car? Put a towel over your seat and try to anchor it under the headrest, only to have it fall down as you're driving anyway? Perch on the very edge of your seat to try to minimize contact with it? Neither of those options keeps your car clean, not to mention that they can be dangerous. Dri Seat waterproof seat covers can be installed and removed in seconds; they have a slip-resistant backing that keeps them in place; and they won't scratch, scuff, stain or discolor your seats (and neither will your sweat!). They're machine washable and sized for all vehicles, from compact cars to trucks. Go here and use code R4R20 for 20% off your first order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Have you ever broken the law? Tina has had one minor transgression, but Sarah may be an international fugitive… Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Join Tina for another run in England, through the bluebell woods of Heartwood Forest, as she shares her London Marathon experience. Thanks for listening! If you haven't already, be sure to subscribe wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Check out RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Sign up for 100 days of sustainability

Emily Saul believes that everyone wants to evolve and progress. She's chosen movement as the vehicle for her own personal growth, and she's passionate about helping others reach their potential through physical activity. Through her sport psychology practice, E Saul Movement, she teaches people to access the connection between their mind and their body. For complete show notes and links, visit our website at runningforreal.com/episode348. Thank you to Athletic Greens, Allbirds, and Becoming a Sustainable Runner for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Are you a runner? Do you care about the planet you run on? Would you like to use running to change the world for the better? Becoming a Sustainable Runner will show you how. Becoming a Sustainable Runner, by Tina Muir and Zoë Rom, is a practical guide for runners of all abilities and backgrounds who want to take meaningful action to protect our planet through their love of the sport. It's available for pre-order through Amazon, Barnes & Noble, Bookshop.org, Waterstones UK, Target, and many independent bookstores. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

If you could have three wishes, what would they be? Tina and Sarah do set some parameters for this one - the wishes need to fall somewhere in between saving humanity and having ice cream every day! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Join Tina for a run in England on Earth Day, the day before the London Marathon. Of course, every day is Earth Day, not just 22 April! Check out Sign up for the Running For Real newsletter anywhere on this page! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe wherever you listen to your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. [convertkit_form form="184179"] Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Chicago Event Management (CEM) produces events including The Bank of America Chicago Marathon, Chicago 13.1, and Shamrock Shuffle that exemplify sustainable road racing. CEM strives not only to be environmentally responsible, but also to contribute to their community. They present high-profile, big-budget events, but Chief Operating Officer Michael Nishi and Sustainability Manager Cat Morris share suggestions for how smaller events can also practice sustainability. For complete show notes and links, visit our website at runningforreal.com/episode347. Thank you to GotSneakers?, Örlö, and Tracksmith for sponsoring this episode. GotSneakers? makes it socially and financially rewarding to contribute to a circular economy with their FREE sneaker recycling program. As runners, we go through a lot of shoes, but many of them that we consider "done" still have life for others. In the U.S. alone, at least 200 million pairs of shoes and sneakers wind up in landfills each year, where they can take 30-40 years to decompose. Meanwhile, more than 600 million people worldwide don't even own a pair of shoes. When you join the GotSneakers? community, you'll be making a global impact AND you'll earn money for the shoes that you send them. Go here to get started! Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

What is the worst weather that you've run in? Hot, cold, windy, raining, snowing? A combination of some of the above? Whatever it is, you'd probably be hard pressed to top Sarah's recent extreme weather run! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Join Tina on Tracksmith's shakeout run before the Boston Marathon! Check out Sign up for the Running For Real newsletter on our website! RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and Facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast. And if you enjoy Running for Real, please leave us a review! Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

Diane Nukuri was only 15 when she left her village in Burundi to compete in the Sydney Olympics. Her experience there solidified an idea that she had been considering since she began traveling for races. After winning the bronze medal in the 10,000m at the Francophone Games in Canada the following year, she remained in the country and was granted asylum from her war-torn country. Since then she's gone on to two more Olympics, top 8 finishes in three major marathons, and has set the Burundian National Records for distances from 1,500m to the marathon. Key to her success, not only in racing but in life, is her willingness to embrace change and to try new things. For complete show notes and links, visit our website at runningforreal.com/episode346. Photo credit: Kevin Morris Thank you to Athletic Greens, Allbirds, and Örlö for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 20%! Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast!. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

If you could have a celebrity for a best friend, who would you choose? You might guess Tina's, but probably not Sarah's! And what about in real life? Who's the most famous person that you've met? Thanks for listening! If you haven't already, be sure to subscribe wherever you're listening to this podcast! And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Join Tina and her training partner, Lane Pagano for a 30, 45, or 60 minute Together run in St Louis. After Tina surprises Lane by running towards him with a mic, get to know the person who runs with Tina multiple days a week in addition to our usual meditative elements of nature check ins, body scans, and senses check ins as well as mental health check in and updates. Come join us for a run! Check out Sign up for the Running For Real newsletter anywhere on this page! Find Tina on Instagram @tinamuir88 and facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

The post-race depression that Nikki Hiltz experienced after making the finals of the World Athletics Championships made them realize that to remain motivated in the sport, racing had to be about more than personal victories. They founded the Pride 5K, a race where people can celebrate pride and support queer youth, and that raises funds for The Trevor Project. Nikki wants everyone to feel welcome and have the opportunity to find joy through running, as they have. "Running is my job, but it's also my safe space, and where I can do the most self reflection or inner work is a solo run. It allows me to feel very at peace and also very seen, and I think that that's really important. I think running is a place for everyone and I would love to see more people bring that energy and inclusion to the sport." For complete show notes and links, visit our website at runningforreal.com/episode345. Thank you to Örlö, Tracksmith, and Athletic Greens for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

What's the strangest thing that you have in your refrigerator? Tina and Sarah both have some pretty unusual items in theirs! Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Welcome to For Real-Isodes, our new podcast with Tina and Sara Crouch! What are For Real-Isodes? Imagine eavesdropping on two best friends having a conversation and talking over a silly question, and you've got the idea! Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, YouTube, or wherever you get your podcasts. And if you enjoy For Real-Isodes, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/all-good-folks/aspire License code: HX5BMI8PV2XKA2SZ

Mark Coogan is an Olympian, earned silver in the marathon at the Pan-American Games, and was ranked top 10 in the U.S. from the mile to the marathon. As a coach, he's produced Olympic and champion runners, including Abbey D'Agostino, who embodied sportsmanship and courage at the 2016 Summer Olympics in Rio de Janeiro. In his new book, Personal Best: Coach Coogan's Strategies for the Mile to the Marathon, he shares his formula for achieving your running goals. The key lies in establishing balance between your running and the rest of your life. For complete show notes and links, visit our website at runningforreal.com/episode344. Thank you to Athletic Greens, Örlö, and Allbirds for sponsoring this episode. Athletic Greens has created a movement around simplifying our health routine. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! Just one scoop in a glass of water in the morning will ensure that even if your diet is less than ideal the rest of the day, you've gotten the nutrients you need. Go here to subscribe and you'll get five free travel packs of AG1, and a free one year's supply of vitamin D3+K2 with your subscription! Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. The Tree Dasher is not only a running shoe, it's perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather. Use this link, and you'll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end. Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

This is a special "Travel Together Run" in the beautiful Pacific Northwest. Join Tina for a run in Portland, Oregon! Thanks for listening! If you haven't already, be sure to subscribe on Apple, Spotify, iHeart, Stitcher, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review! Keep up with what's going on at Running for Real by signing up for our weekly newsletter on our website. Follow Tina on Instagram, Facebook, and Twitter. You'll find Running for Real on Instagram too! Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook! Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos. Thank you for your support - we appreciate each and every one of you!

When Yatika Starr Fields, an Indigenous runner, artist, and advocate, ran the Western States 100 in 2022, it wasn't only for himself; it was for the Native American community. For the first time, the Western States Endurance Run officially acknowledged the Washoe tribe, the original stewards of the land on which their race takes place, and they released their first official race poster, from one of Yatika's paintings. Yatika's experience at Western States is the subject of the new short film, Know To Run, produced by the Indigenous-led, grassroots organization Rising Hearts. For complete show notes and links, visit our website at runningforreal.com/episode343. Photo credit: Howie Stern, Ouray 50 Miler (2019) Thank you to Örlö and Tracksmith for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Algae is a potent source of EPA and DHA, the omega-3 fatty acids that are essential to life. They help you take care of your brain health, heart health, and immune system, and your body absorbs them three times better than fish oil. They also don't have that fishy aftertaste! Örlö's algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! You can go here and use code TINA at checkout to save 12%! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that's not the only contribution they make. They supported Running for Real in creating our RED-S: Realize. Reflect. Recover program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts. They also have lots of events - Tina will be hosting events with them at the Boston and London marathons. If you're a new customer, go here and use the code TINANEW at checkout to get $15 off. Returning customers can use the code TINAGIVE, and Tracksmith will donate 5% of your order to TrackGirlz. RED-S: Realize. Reflect. Recover. Please help us spread the word about RED-S / REDs! It's a common belief that only elite athletes suffer from Relative Energy Deficiency in Sport, but it can affect anyone whose energy output exceeds what they're taking in, and it can have long-term health consequences, especially on bone health. We have 50+ videos on YouTube, with experts answering questions about all the different aspects of RED-S. Even if you don't have RED-S, there's valuable information there for all athletes, especially about nutrition. If you are suffering from RED-S, you'll find support and expert advice in our private community, which is free to join! Thanks for listening! We know there are so many podcasts you could listen to, and 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 the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram 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 Yatika! We look forward to hearing your thoughts on the show.