The Running for Real Podcast

When have you felt that you needed permission to do something? The obvious may come to mind first, asking for a day off of work or an extension to pay a bill. These are life events that certainly require some communication if you want to avoid unfavorable consequences. However, there are lots of things we avoid doing in life because we feel we need some type of permission. Often the only permission we need is from ourselves, and giving it would make life so much better. Today's podcast is about equality and empowerment. Empowerment comes as we give ourselves permission to do things that make life better. This could mean going after your dreams, but it can also mean simple things, like showing someone you care about them. You can look at it as giving yourself permission, or as something that doesn't require permission. Takia McClendon has been empowering women for years. She has found that if you feel empowered yourself, you are much more able to empower those around you. From being a strong voice in the black community to helping all types of individuals find a love for running and wellbeing, she knows what it means to empower. Lean in to Your Feelings In 2013 Takia and her friend Kiera started City Fit Girls. Like many, they had decided they wanted to have healthier lifestyles and used one another as responsibility buddies. During their journey, they found that many people didn't have access to a healthy lifestyle because there weren't groups that were inclusive. Sure, they may say that all are welcome, but if everyone is white, skinny, and runs a seven-minute mile, how inclusive does it feel? If you are looking to find a group of people to run with or increase your overall well-being, don't be afraid to try multiple groups. It's okay to feel scared, and it's even okay to get there and not feel welcome. The fear you have is valid. This is exactly what happened to Takia when she joined her first running club. So, when they started City Fit Girls, they had a "No Runner Left Behind" policy, and they meant it. You should feel validated in your feelings, but don't let them stop you from doing what you want. Embrace the fear or worry or pain, but don't think that it can't be resolved. There are more and more extremely inclusive groups available to join, and if the first one you attend isn't what you wanted it to be, then you don't need to stay. The Race Conversation We cannot talk about empowerment and inclusivity without talking about race. This is a subject that is important to the Running for Real community and it's a conversation that will stay. What we are learning about today and over these last several months has been enlightening, and for many, rather heavy. But this has been a reality for many in the community for their entire lives. This conversation may feel tiring, but it's important to think about why that is so, and how tired the black community feels. It's not a moment, it's an entire lifespan. It's everyone's responsibility to help, and to those that aren't sure what they can do, Takia gave some great advice. "Just practice being better," says Takia. What we are looking to change can't happen overnight, so try to make changes that are sustainable. Make an intentional effort to be better, and don't feel like you need to reach out to everyone. Start small, encourage the people you know until your actions become habits. Then when the opportunities to help those that need it, you'll be ready to act. One of the best ways you can help contribute to the change that needs to happen is to not let unacceptable things slide by. If you are white, don't wait for a black person to tell an individual or a company what they are doing or saying is wrong. This is where your voice can be most important. Give support by not making the minority or the suppressed group do all the talking and fixing. Empower Just Because Helping others is a responsibility we have as human beings. We are better off as a whole when we look out for each other. The best thing you can do is help for the sake of helping, without any expectation of reward. The reward is that we get to help each other, it's a beautiful thing and something the running community does very well. I hope each of you can learn from Takia. Give yourself permission to help others and just practice being better. Resources: City Fit Girls Takia on Instagram Takia's article on Medium The New Jim Crow Just Mercy Thank you to my wonderful sponsor Tracksmith, Altra, and Harriets for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out t

As a woman of color, a runner, and a marketing guru, Alexandria Williams knows what it means to be overlooked by brands. She sees untapped value in audiences that companies have been missing, whether intentionally or otherwise. Now, the environment is catching up to these companies, and those that don't act will miss out. Running on Accident Like many black runners, Alex didn't grow up with the idea that she would like running long distances. When she was a senior in high school, she joined her godmother in running a 5k. It wasn't exactly a perfect race, (she got lost from her godmother during the race) but ended up at the finish line all the same where she found a celebration. The afterparty made her think that she wanted to do this type of event again, but it wasn't for many years until she would race once more. Alex ran that first 5k because of her godmother, who was also black. Her next long race wasn't until she met another black runner. In short, Alex has found a passion in running and in being a running influencer, but she never would have found this passion if it weren't for a couple of happenstance moments and people. She wants to change that. Today she is working to give black runners a voice and a spotlight to help more of them find running. Barriers as a Black Runner In addition to having very few public examples of long-distance runners, black runners also have obstacles that many white runners haven't dealt with or thought about. Firstly, Alex has to think about her safety continually. Before she even steps out the door, she is conscious of what she needs to do to prepare for a run. "Anytime I'm leaving [the house] I have to think of protection," says Alex as she describes picking out workout clothing that she knows others will recognize as running apparel. What you may not realize, is that part of her protection is trying to make people understand she is just out for a run. Most of her clothing says the word "Run" or "Running" on it. If she carries pepper spray, she buys it in colorful options so people don't mistake it as a gun. When she bends down to tie her shoe, she sometimes does so in the street just so she is far enough away from homes so she doesn't appear to be burglarizing. In fact, Alex says she has only felt completely safe in one run she has ever done. It was also a race, the Marine Corps marathon, where you have to enter through security in order to participate. For once, everyone knew that she was there to run, and that her running bib was actually hers. "It basically takes the military for me to feel safe while running," says Alex. These are not one-time thoughts for black runners. These aren't adaptations they have had to make since Ahmaud Arbery's death. This is simply the way of life. Of course, this is not all. Runners of color also experience a lack of support and understanding from companies and other runners. Something as simple as the differences in body type go unnoticed. From haircare, to body shape, to skincare, unique people need unique products. One size does not fit all. Adding the Human Aspect to Your Brand It's time to be more inclusive, to add diversity, and to reach audiences that are currently unseen. We need more runners of color on magazine covers, more brand ambassadors that look like the people they are trying to reach, and more ways to include everyone. "You can't promote something that is [supposed to be] healthy and omit the people that are trying to get to that size," says Alex. Including clothing that fits everyone and sponsoring people that can relate to more of your audience is a great way to add to a brand's strategy. We have a lot of work to do, but it's always done step by step. Whether you are in a position of influence or a private individual, a CEO or a stay-at-home parent, black or white, you can make a difference. The power is yours and we all need all the help we can get. Resources: Alex on Instagram Alex on Twitter Alex's Website Black Girls Run Instagram National Black Marathoners Association Run Influencers Thank you to my wonderful sponsor Tracksmith, Generation UCAN, and Be You 4 Life for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was

Have you given yourself time to truly reflect on the racism in this country? How about your own thought patterns that may not be completely positive? 2020 has turned into a year of reflection. With the additional time spent at home and alone, and the issues our world still faces, it would be a shame if we all didn't grow at least some during this time. Many are wanting this year to be behind us, but let's not forget about the progress that often comes during challenges. As runners, we know growth doesn't precede struggle, but this is true for our minds as well as our muscles. Aaron and Joshua Potts are the voices behind the "2 Black Runners" podcast. They share their love for running and their perspective as black runners in a running world that is often overflowing with white runners. It is easy to fall in love with these two as they speak freely and passionately about what they love. The Black Running Community One of the first questions that Joshua and Aaron answered was, "Why are there fewer black runners?" Compared to many other sports, there is a very low representation of black athletes in long-distance running. Joshua and Aaron noticed this as they increased their distance and speed as they competed during middle school and high school. As they thought about the question, Aaron and Joshua came up with several barriers and a few suggestions to attract more black athletes to long-distance running. One of the obvious issues with long-distance running is that it can be viewed as an elitist sport. For poor black Americans, running cannot be an attractive choice of sport because it doesn't provide a monetary solution to their problems. Unlike football, basketball, and other popular sports, running doesn't give multimillion-dollar contracts to its athletes. In that way, this type of running is a primarily white privilege. Aaron and Joshua also suggest that an increase in black coaches and black runner influencers could bolster black runners. Joshua, who is now a collegiate runner, says that running in college was the first time he had a seen a black running coach since he was coached by his dad. More black coaches during a child or teenager's life that are reaching out and letting them know about the sport could make a major difference. When Aaron and Joshua grew up, they were influenced by their father to run because he knew it was a way for them to get scholarships. Running was a means for them to better their lives. Running doesn't have to be an elitist or a sport only for white runners. In fact, it should be quite the opposite! How simple a sport it is, and yet we've allowed it to push away many potential runners. On a broader scale, we can work to get 5Ks in black communities and put black runners on the covers of magazines. On a more personal level we can work to understand the barriers, and be supportive and inclusive of individuals. Something as simple as understanding how running affects someone with dreads, cornrows, or a weave can be important. These types of hairstyles take time, money, and are easily disturbed by exercise. Be aware. Be understanding. What are Microaggressions? There is a lot of learning and unlearning to be done by society, and you can help by doing so yourself and speaking up when you hear something inappropriate. Something that you can work to avoid and correct are microaggressions. Microaggressions are small statements that you may not perceive as offensive, but come off as such. They turn individuals into exhibits, and it's something you should work to avoid. Examples of microaggressions include statements like, "You're not like our other black friends," "Can I touch your hair?" or "I'm so happy to have a black roommate." Simply, these statements are showing these people that you view them as objects or tokens, more than individuals. How Do I Talk to a Black Runner? Perhaps you want to be more inclusive towards black runners but are unsure how to go about it. According to Joshua and Aaron, it's pretty simple, "Don't be weird about it." You should talk to a black runner the same way you would talk to any runner. Talk to them because they are a runner, not because they are black. "Don't think that you have to make that person your friend," says Joshua, "Try to find something in common with them." In the end, be kind and work to unlearn some things, but don't be overly worried about saying things that are wrong. We all make mistakes. Trying to be better is the best way to be better. Resources: 2 Black Runners Podcast Running Report YouTube Running Report Instagram Just Mercy Film Marielle Hall Interview Thank you to my wonderful sponsor Tracksmith and Taylormade for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new c

"I've been in love with America my whole life." These were the words of Knox Robinson as we took time to talk about running, America, and his insights into the movements happening around the nation. When you listen to Knox, you get lost in his words and realize that you probably don't spend enough time being alone with your own thoughts. This episode will have you contemplating and pondering – and probably looking at running in way you never have. Tune in. "Hide and Write and Study and Think" Knox has always been interested in written word and running, but it wasn't until later that he realized how closely related writing and running are. He says he was a writer and reader since childhood, "with the eyes of a runner." "Running is a metaphor for life," he says, and the way he treats running and writing, it's easy to see how that is true for him. Early on during the pandemic, Knox traveled to Mexico with his partner where he was able to view the unfolding of the events from a distance. One of his mantras, first written by Langston Hughes, influenced him to use this time to contemplate, to write, and to be "[out of] the crosshairs in the US during this time." His gut instinct was right as the pandemic turned out to be a catalyst for other events in the US that turned very political. To Achieve or To Be A lesson to be learned from Knox's experience, and one that is often applied to running, is the idea of mindfulness. It's also defined as being present or in the moment. As someone who loves image and text, and values deep thought, he has come to the crossroads of what social media does and is. There can be authenticity on social media, but at the same time, it is good to get away from it all from time to time. This reminds me of running by feel. It is okay to have numerical goals that we pursue, but running without the watch may be the ultimate goal. We all have 101 reasons why we run or why we started running, and that is perfectly good. However, if we want to run for life, we may have to alter or pivot our reasons we run from time to time. Maybe even, return to the reasons we began running. For Knox, a light bulb switched on when he had his son. Looking at his child and seeing his unwavering and relentless efforts to simply be was inspiring. "It shook me to my core," he says, "When did I have such a drive and will to bring all my faculties not just to achieve, but to be. Kids aren't achieving a goal when they are born, they are just expanding into life." Can using all of your efforts to simply be a runner be more rewarding than working to achieve a PR? It's probably a good question to ask ourselves. Twice as Good It would be a mistake not to discuss Knox's take on being black in America. Rightly so, Knox doesn't believe he needs to put all his efforts into being twice as good, like generations before him felt they had to be, just to prove who he or his race is. The best thing he believes he can do is to be true to the values he has. "Whether it's on a social media platform or a coaching opportunity, the important thing is to be honest and to be oneself. If I can just stand up and speak declaratively about how I perceive things, whether that is a way a workout should be run or the political conditions in America, then all my efforts might go to engineering that clarity." Knox leaves us with this beautiful takeaway about where and how we can exert ourselves. Whether it is in standing up for our values, working to be the best runner we can be, or learning from and sharing with others, working to become something (collectively and individually) rather than just achieving something should create the best outcomes. Resources: Knox on Instragram Knox on Rich Roll's Podcast BlackRosesNYC Instagram Articles: Going Long: An Interview with Knox Robinson New York Times: How I Fell in Love with Running Wired: Alberto Salazar, World Records, and Athletics' Greatest 'Hug' Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Heal House for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YE

Sarah Crouch Takeover What if the one thing you loved to do was taken away from you due to an illness or disease? But, what if through hard work, dedication, and months and years of pain and suffering you were able to overcome the odds and do something that very few people have been able to accomplish? That is the story of Brandon "B-Hudge" Hudgins. Brandon is a professional runner, owner of a sub four-minute mile personal record, and author of the book, Victory Over Vasculitis. Brandon's journey from his inability to even run to his amazing accomplishment at the Sir Walter Miler in 2015 is not only incredible, but inspiring. What is Vasculitis? Vasculitis is a subset of autoimmune diseases in which the body's immune system attacks the blood vessels by mistake. In short, Vasculitis causes your body to attack itself. Brandon said his form caused inflammation in his tissue due to hyperactive B cells believing his own tissues were foreign, thus trying to kill them. Brandon began experiencing symptoms his junior year in college, which caused him to begin to fall ill. His physical health was suffering, and he began to fall behind in many cross country and speed workouts. When doctors were finally able to diagnose him with vasculitis in 2008, a quick Google search showed that up until the late 1980's the disease had a 90% death rate. However, due to advances in modern medicine, doctors have discovered ways to treat the disease by rebooting the immune system. Treatment, including oral chemotherapy and thousands of milligrams of prednisone, started soon thereafter. Despite these challenges, Brandon continued to run, comparing each step he took to the final 50 meters of an 800-meter race. The Road to Success is Always Uphill Each one of us will face hardships and trials in both our training and in our lives. We can choose to see these trials as a stumbling block, meant to make us fail, or view them as an opportunity meant to see how far we can push ourselves to achieve our aspirations. While the world seems to be full of suffering, it is also full of people overcoming it. The path to your success will typically never be easy. This path is made even more tumultuous when a possibly fatal disease is lurking in your body, which causes artery to inflame leading to a decrease in blood flow. As endurance athletes, blood and oxygen flow to your body is vital to your overall health and success as a runner. In 2015, seven years after Brandon's diagnosis and a year and a half removed from treatment, he was finally feeling like his training was "clicking." In June he ran a 3:42 1500 meter, resulting in a 2 second PR. He was not only beginning to hang with the elite runners in training, he was running with them. Brandon continued to push himself through the pain of his training and the effects of his disease with the end goal being, to run a sub four-minute mile. 2015 Sir Walter Miler On August 7, 2015, in Raleigh, North Carolina, 28-year-old Brandon Hudgins stepped on to the track, destined to do what many believed impossible up until 1954 when Roger Bannister became the first person to run a sub four-minute mile. Brandon knew he had put in the time, the speedwork, and the miles to accomplish this incredible feat. Now he just had to go out and do it! Brandon ran his first 400m at 59 seconds, followed by a 60 second 400, then another 60 second 400. As he looked at the clock coming into his last 400-meters he said he had a lot of run left in his legs and was "in the zone." Knowing this could be his opportunity to break four minutes he became antsy but stayed patient. As he came through the backstretch into the final 200-meters he could hear his coach yelling at him to let it loose. It was on this day that Brandon won his victory over vasculitis. He finished the mile in 3:59.67. He said it was like a weight had been lifted off his shoulders. His journey to this point in his career meant so much to him. He had gone through so much and in turn put a lot of training into this moment. Victory Over Vasculitis While vasculitis is a rare disease, resulting in fewer than 200,000 cases per year, Brandon made the decision to share his story and his journey in a book he authored titled: Victory Over Vasculitis. He is bringing awareness to the disease and inspiring other athletes to overcome the awful effects of this disease. He showed the world that it is not the disease that defines you, but how you handle it. Since contracting the disease and documenting his experience, Brandon has had the opportunity to speak with other young runners who are in the early stages of vasculitis and share positive messages of hope with them. Run your race and finish strong, regardless of resistance and adversity. If you have the right mindset and stop making excuses, refusing to take no for an answer, your ability to grow and succeed will flourish. Resources: Brandon Hudgins Website Vasculitis Foundation Brandon's Twitter Brandon's Instagram (Book) Going the

The world we live in is a different place to the last podcast I recorded. Although COVID-19 was here when I finished up for maternity leave, times are certainly changing, and fast (although maybe not fast enough with some things). I wanted to record an update of how things have been going, something you requested upon my return, and then an update on what I have been learning and working on during this time. The first half of this podcast is solo, talking through the climate we are living in, and then I bring in Alison Desir for the second half of the episode. Although Alison was only on the show a few months ago, for episode 182, we wanted to go deeper into the systemic racism and racist policies that have been holding black people back. I know you want to make changes and do what you can to dismantle racism, but are really unsure how, especially in terms of the running world. Alison and I discuss ways we can all help change things, beyond protesting out in the streets. This episode is about as real as it comes, with both Alison and I recording with children on our laps, but as you know, for most of us, this time is just about doing the best we can with the situation we are in, and that's what we did. Tune in to this update episode, and then we will spend the coming four episodes exploring some of the ways being a black runner has meant a totally different experience to being a white runner. I have tried to explore how being a person of color affects us in the past, bringing on guests to talk about this like Alysia Montano, Nellie Acevedo, Rosalie Fish, and Alison's previous episode, but over the coming episodes we will be going deeper. From episode 201 onwards, I will be giving away a sponsor spot (for free) to a black owned business every week for the rest of the year. If you have a business you would like to see featured (or you own one yourself), email me [email protected] Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Generation UCAN for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Alison, I look forward to hearing your thoughts on the show.

Sarah Crouch Takeover Our lives are full of ups and downs. Each of us embark on our own journey that many other people may know nothing about. Kate Landau, one of the fastest master's marathon runners in the world, is one of those individuals who has fought her own physical and psychological battles involving eating disorders and a constant need to be the best, which had major implications on her social life and emotional health. Kate shares with us her journey and how she was able to overcome these issues and compete in the Olympic Trials at the age of 19 and also 43. Early Running Years Kate was destined to run. As a sixth grader she was running, winning races, and gaining the attention of running coaches, which lead to her being placed on a Junior Olympic Training plan. Kate went onto compete in the Junior Olympics and qualified for Nationals. As a seventh grader Kate began racing against high school age individuals and placed 2nd in the State Meet, losing only to a senior. Realizing her true potential as a runner, Kate began to watch girls older than her go through growth spurts and slow down, causing them to lose speed and races. Kate decided she wanted to stay small so she could continue to be fast. Terrified to lose the success she was having, Kate turned to an eating disorder in order to maintain her weight and continue to compete at a high level. Eating Disorder and Injuries Calorie counting became Kate's life. She began cutting out solid foods and drinking only juices. If she did eat, she ate small portions. Kate calculated that she could burn approximately 100 calories per mile she ran, so if she were going to run 8 miles, she would eat 800 calories. Weighing herself became an addiction and she did this daily. She lost friendships and chose not to establish relationships due anorexia and her decision to not eat. Kate said it was a lonely feeling, living in this existence and trying to hide her disorders from other people. While Kate was a competitive athlete, she was also a competitive student. She had to have straight A's and wanted to be her school's valedictorian. She was constantly under stress due to studying, training, and hiding her eating disorder. While Kate was seeing success in both academics and athletics, she prayed to have this disorder taken from her but she didn't know how to let it go. Due to a lack of nutrition and constant training, Kate's body began to break down on her. She suffered multiple injuries throughout her college running career, including up to 25 stress fractures and was told by doctors she had the bone density of a 65 year-old-woman. However, despite her injuries and eating disorders, which continued into her 30's, she still continued to compete at a high level and make it to Nationals each year at Georgetown. At the age of 19 Kate competed in the Olympic Trials and did an interview for the New York times regarding her eating disorder. She pretended like she was over it and denied having an eating disorder, noting that she had gained some weight. But, this was not the case. Kate's battle was far from over. Kate eventually stopped running due to the injuries her body was sustaining and took up cycling. She began cycling 3-5 hours a day. But, due to her eating disorder, she eventually was not able to cycle for even thirty minutes without getting and becoming completely fatigued. Depression had been an ongoing issue, coupled with a complete breakdown of her body, Kate decided it was time to admit she had a problem and seek out help. Overcoming Years of Adversity A Google search helped Kate learn more about eating disorders and locate a doctor that could help her. She also began meeting with a nutritionist who helped her establish healthy eating habits. These two things, combined with medication helped Kate begin to see the world in a new and brighter light. She adopted a dog, started socializing with people at dog parks, and several months later, much to her surprise, got pregnant. By the time Kate became pregnant her whole outlook on life had changed and she was in a better place, both physically and emotionally. Kate began running and pushing her daughter in a stroller during training runs. Eventually she ran a 5K Turkey Trot at a 6:08 pace, and then a half marathon. Running became about the joy and satisfaction of being out exercising as opposed to the constant need to win and compete. She eventually worked her way up to a marathon and placed second overall. She then ran Boston in 2:40, placing 2ndin the Master's division, a 2:35 at Eugene, and a 2:33 at Chicago. Kate then went on to run in Atlanta in the Olympic Trials, finishing 14thoverall with a time of 2:34:07, at the age of 43! Kate has stopped limiting what she easts and doesn't allow herself to go hungry. She has stopped constantly weighing herself and is enjoying her new found freedom. Through her struggles Kate has gained invaluable life experience, which has aided her in becoming the mother and runner s

Sarah Crouch Takeover We all live in our own comfort zones or personal bubbles. Stepping out of our realm of comfort can be extremely hard and even scary and will come with unexpected challenges. Sometimes these challenges overcome us and seem to be too much, but when we rise above these challenges and get out of our comfort zones amazing things can happen. Kenyan born Aliphine Tuliamuk is one such individual that left her comfort zone to pursue her dreams, becoming an inspiration to us all. Leaving her friends and family behind in Kenya, Aliphine moved to the United States where she earned a college education, was a First Team NCAA Division I All-American in cross country, multi-event USATF Champion, and most recently, winner of the 2020 Women's Olympic Marathon Trials. Preparation Precedes Opportunity Aliphine was raised in Posoy, in the county of Pokot, Kenya. Getting an education wasn't something many people strived to do, noting that the highest education many could reach in Kenya was a community college education. However, as Aliphine traveled, her desire to get an education and run began to take form and develop. During her senior year in high school in 2008, Aliphine learned about the United States and the opportunities available to her to run and attain a college education. During this time of her life Aliphine made many sacrifices to further her running abilities, including moving away from family for months at a time to get access to better training. This preparation was vital to her success when the opportunity to run at a University in the United States of America presented itself. A former student athlete of Iowa State University was in Kenya looking for athletes and spoke with Aliphine about athletic scholarships in America. It was at this point Aliphine decided she wanted to run in America and that she would attend Iowa State University. By 2009, Aliphine had left her family, her country, and all she knew to pursue her dreams of running and moved to America. After spending two years at Iowa State, Aliphine transferred to Witchita State University where her abilities and talents began to flourish. Find a Role Model Over the course of the next several years Aliphine would go on to contend and win multiple USATF events, raging from 5k's to 25k's. However, Aliphine attributed much of her success not just to her personal training and dedication, but to having strong role models. No matter what your goals or admiration in life may be, it is important to find someone who can provide you with advice and lead you down the right path. These people, whether they be family, friends, training partners, or a teacher, can inspire hope and confidence in you and provide you with the extra needed motivation to accomplish your goals. Aliphine strove to always maintain a hard work ethic in order to inspire others to accomplish their dreams. Make sure you take a moment to share your love and gratitude for your sport, or whatever it is you may do, because if you work hard and continue to want it, whether that be a PR in the 5k, to finish your first marathon, or run in the Olympic Trials, you can be an inspiration to other people. Running has provided Aliphine with a platform in which to inspire others and have a greater and deeper impact on people's lives. Your dreams are valid and obtainable as long as you work hard and seek guidance from your role models or mentors that have gone before you. 2020 Olympic Marathon Trials After Aliphine moved to the United States of America she made the decision early on that she wanted to become a citizen and enjoy the rights to vote and compete for America. In 2016 she gained U.S. citizenship, which allowed her to compete in the 2020 Olympic Trials with the goal of earning a spot on the U.S.A. Olympic team. Entering the race on February 29, 2020, Aliphine said she felt good, her training had gone well, and her head was in the right place. Everything was pointing in the right direction and she was determined to give this race everything she had. However, you can put forth every bit of training necessary, both physical and mentally for the marathon, but over the course of 26.2 miles, anything can happen. Donning one of her trademark, self-crocheted beanies, she was ready to run the most important race of her life. As Aliphine began to pull away from the pack, she as not alone. Molly Seidel, an elite runner and first-time marathoner was hanging off her shoulder. As opposed to try and leave her behind, Aliphine and Molly began to push each other and offer words of encouragement, realizing they were both their for the same reason: to make the Olympic team. Aliphine and Molly were able to push each other to ensure they both made the team. In the end, it was Aliphine who won the 2020 Olympic Women's Marathon Trials with a time of 2:27:23, earning herself a spot on the U.S.A. Olympic team. While this is absolutely incredible, Aliphine said she still feels like her best race is ahead of

When you hear the word "greatness," who do you associate it with? A famous athlete? An Oscar winning actor? A parent or spouse? This word is often associated with other people, but never ourselves. Why is that? Professor Maja Jovanovic has a PhD. in Sociology and dedicated the past four years of her life to researching the reasons behind why we, specifically women, lack confidence and focus our attention on our personal faults as opposed to focusing on our strengths and abilities. Remind Yourself of Your Greatness Think back on your life come up with a list of 10 things you have done that you are proud of. As you ponder on this, these moments should come quick. You should know what you have done and what you are proud of. However, women struggle to compose this list. They tend to think, "Is this 'thing' good enough? Of course it is! When we think of things we have accomplished that we are proud of we always tend to think too big. It is important to recognize the smaller things we achieve each day while on our journey to achieving the great things. Constantly be reminding yourself of these little victories. Far too often we tend to break down what we do into two categories: Total success or utter failure. For example: it is your child's birthday party and she has asked for an ice cream cake. You go to the store and you buy what you believe is an ice cream cake. The birthday party has been a total success and she has had a great time with her friends. As you cut the cake you realize it is not ice cream, but chocolate inside. Your daughter does not notice but you do. Now in your mind, as opposed to focusing on the overall success of the birthday party, you chose to focus on the one mess up. Any number of simple example like the one above can cause us to feel bad and lose confidence in our self. Why is it that we focus so much on negative experiences as opposed to glory in the positive experiences? One way we can build confidence and focus on the good we have done as opposed to ruminating in the bad is to schedule a small amount of time for conduct a Worry Dump. A worry dump is a time set aside throughout your week where you allow yourself to focus on the negative. Think about the mistakes you have made, the bad things that you have done, or the moments where you were unsuccessful. Schedule one hour sometime throughout the week to give attention to these things and then don't think about them again until your next worry dump. When you cease to focus on the negative aspects on your life and begin to give yourself credit for all of the amazing things you are doing, you will become a more confident person and begin to understand your incredible value and self-worth. It's ok to remind yourself that you are great! Stop Saying Sorry and Using Minimizing Phrases Have you ever received a text that you did not respond to immediately? When you finally did reply you more than likely responded with something like this: "Sorry, I was at work and was unable to respond to your message, but I am good, how are you doing?" Why did you apologize for being at work and giving focus to your job? You do not need to apologize for these things. So many apologies are unnecessary. When we apologize, we believe we are being perceived as kind or polite; however, when the apology is not necessary, it has the opposite effect. This is not to say that we stop saying sorry all the time. When an apology is needed and is used correctly, then it becomes empowering. Real apologies should make you feel good afterwards. But, if we find ourselves constantly apologizing for mundane things that require no apology, then it can become exhausting and deflating. While some apologies are superfluous, so are many minimizing phrases that we use on a daily basis. Imagine you are in a meeting at work and you have something to say to the group. How often have you found yourself using one of the following phrases: "I might be wrong on this but," "I have a little idea," "I'm working on a side project," or "I'm not a total expert." We tend to use these types of phrases because we fear coming across too strongly or believe that we may be misperceived as aggressive or cold. It is ok to be confident in your abilities. Be confident in yourself and don't downplay thoughts or comments you might have. Being confident is something that doesn't just appear overnight; it is a muscle that strengthens with use. Constantly apologizing and using minimizing phrases are ways that we are sabotaging our own confidence. We are Olympians in discounting the positives in our life. Present your ideas! Speak up when in groups! And realize that your thoughts and ideas are worth just as much as anyone else. Be Selfish As women, where does a majority of our energy go? More than likely it is to the care of others. Recognize that sometimes, it is ok to be selfish. We have to take care of ourselves. Professor Jovanovic's research has shown women can be so focused on being selfless that they can

Sarah Crouch Takeover Have you ever wondered what it would be like to train with a group of elite runners? To experience their daily schedules, workout routines, and eating habits? Matt Fitzgerald, author of dozens of running books and owner of a 2:39 PR for the marathon had the opportunity to do just that! Matt went to Flagstaff, Arizona and trained with a group of elite runners and documented his experience in his book, titled Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age, which comes out in May. Training with the Elite Injuries become a common theme as we up our mileage and start getting older. For some of us, we may believe we have set our last PR. We can spend months or even years chasing that personal best only to realize those days are behind us. Like many of us, Matt had similar experiences. So, after going through a spurt of injury free running and believing that some of his best days were still to come, Matt developed the idea for Running the Dream. Matt reached out to elite running group, Northern Arizona Elite, about training with them and documenting is experience in a book. Throughout the course of 13 weeks Matt experienced the lifestyle and full commitment of what it takes to be the best you can be. Running with individuals faster than us can be discouraging. We can find ourselves comparing our times to theirs and this can be demoralizing. Imagine what Matt, age 46, felt like training with elite runners half his age at an elevation of 7,000 feet. As Matt arrived to train he couldn't even pass as one of the elite runners, let alone maintain the speed and miles they were. However, this community of elite runners welcomed him in and made him feel like one of the group. Matt's goal was to do everything the pros did. He would cross train in the morning, going through different routines of strength training, and then would run in the afternoon. Training with these individuals took some major adjustments, but once the proper adjustments were made, Matt saw experienced incredible results. Adjusting to the Altitude Matt traveled to Flagstaff, Arizona, an altitude of roughly 7,000 feet from his home in California, which is at sea level. Running at sea level is much different than running at altitude, but Matt was able to adjust fairly quickly and provided these three suggestions. The first suggestion Matt provided was to prepare yourself prior to going to train at high altitude. Matt spent eight weeks traveling the country and ran a marathon each weekend in a different location. Developing a strong base of fitness can have a phenomenal impact on your training. The second suggestion Matt provided was to begin taking iron pills. Your iron supply is crucial if you are going to train and succeed at high altitude. And the third suggestion Matt provided was to start slow. Give your body time to adjust and gradually work up to your goal mileage and pace. Results of Training with the Elite Being dedicated to your training can provide you with astounding results. If we focus on our training and make getting our workouts in a priority, will can surprise ourselves with the final outcome. This was the case for Matt. After thirteen weeks of pushing his body and mind to their limits, he registered as an elite runner at the Chicago Marathon in 2017. At the age of 46, Fitzgerald completed the marathon in 2:39:30, a new personal best! He placed 146thout of nearly 45,000 participants and finished 5thin the men's 45-49 age group. While not all of us may have the time, resources, or abilities to join an elite running group and give all of our attention to the sport, we can give focus to the workouts we are doing now. By saying to ourselves, regardless of how today goes I am going to get my work out in, or, tomorrow I'm going to get up early, fight the urge to stay in bed, and go out on my run, we will also begin to experience amazing results. If we want to continue to improve as runners and set new personal bests it is our responsibility to put in the work. Stop making excuses and get out there and enjoy your next run! Resources Running the Dream (Book) Matt's Instagram Matt's Twitter Thank you to my wonderful sponsor Tracksmith and Generation UCAN for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was

Think back to the first time you tried something new. Were you scared? Nervous that you may embarrass yourself or even fail? Or did you feel like maybe you didn't belong there? Any one of these thoughts would be a perfectly natural response to trying something new. However, changing our mindset from fear and nervousness to confidence in our abilities and believing in ourselves can help us eliminate doubt from our minds and allow us to put forth our best effort. Molly Seidel, did just that! In her first ever marathon, after an ongoing battle with eating disorders and hampered with multiple serious injuries throughout her running career, Molly finished second at the 2020 Women's Olympic Marathon Trial, earning herself the opportunity to represent the United States of America at the 2021 Olympics. Cultivating Early Potential When we think of running for our high school team, we often envision there actually being a team, as well as being surrounded by training partners that will push you and motivate you to train. This was not the case for Molly. Beginning in her freshman year, Molly was the only member of her high school cross country team. She had to learn to be self-driven and self-sufficient in order to further her fitness and compete at a high level. Beginning in her freshman year and ending in her senior year, Molly had won each state championship, as well as the 1600-meter and 3200-meter track races. Molly then went on to compete at the Footlocker National Cross-Country race, which she also won. Molly fell in love with running because it wasn't something anyone was forcing or pressuring her to do. She, like many of us, developed her own personal relationship with the sport. But that doesn't mean there weren't challenges along the way. Recruited out of high school to run at Notre Dame on a full ride scholarship brought new and difficult experiences. While she did win Division 1 NCAA titles in Cross Country, as well as the Indoor 3k, 5k, and 10k, it took a lot of work. She went from being first in the nation to 5th, 6th, or 7thon her team. Not only was she struggling physically, she struggled mentally with her body image and the shame put on her by her first Notre Dame coach. Dealing with negativity and being told she wasn't good enough and a waste of a scholarship throughout her first two years damaged her and left her feeling like she had no control of her own life. Finding Control in the Wrong Places Recognizing that women and men mature differently, especially as they work their way through high school and into college sports is an important thing to understand. You can't treat men and women the same or tell them to just get over it and expect them too. Molly found that there was little room to accept women growing into their bodies at the collegiate level. This added to the anxiety that Molly was already feeling. As a control mechanism to this anxiety, Molly turned to an eating disorder to garner some form of control over her own life. Focusing on calories and how much she could eat to provide her with just enough fuel to get through workouts became her life. This lead to malnourishment, low bone density, and lead to multiple injuries. Confiding in her second coach at Notre Dame, Molly realized she needed to change her way of thinking and entered eating disorder targeted treatment for 4 months, followed by two years in therapy. This helped her to identify that the root problem wasn't just body image, but anxiety and the need to feel like she was in control of one aspect of her life. If you are dealing with an eating disorder, it is best to address it early so that you can get through it without becoming a statistic. Approximately 1/3 of people will die from the disorder, 1/3 will recover, and 1/3 will deal with it for the rest of their life. Realize you are not alone in this battle and know that overcoming this without a support system and targeted therapy may be impossible. It is ok to ask for help to get better. The Power of Positivity Having a positive influence in our lives not only steers us in the right direction, but sometimes even carries us when we are unable to walk. As Molly began to deal with her eating disorder she came to terms with the necessity of a healthy relationship with eating. You are unable to perform at high levels and sustain a long career without properly fueling your body. However, the toll that this disorder took on her body hindered her abilities moving forward. Molly became so obsessed with running at the 2016 Olympic Trials that she made this her sole focus, holding on to this dream tight. So tight, that she broke herself physically, resulting in her being sidelined during the 2016 Olympic Trials. She continued to battle serious injuries, leading her to wonder if she'd ever run again. For one year, Molly ran on a broken hip. Eventually she had surgery, causing her to take six months off. Following that six month period she felt like she was ready to go, only to reinjure

The declaration of Independence for the United States of America was formally declared on July 2, 1776, and signed on July 4, 1776. However, it was not for another 144 years that Congress passed the 19thAmendment and ratified it, granting women the right to vote. It was not until nearly 70 years ago when the United Nations declared that women's rights are fundamental human rights, and that women should have the right to live free from violence, slavery, discrimination, to be educated, to own property, to vote, and to earn a fair and equal wage. This issue is not isolated to one country, but is a worldwide problem. Women have been fighting a war for years to obtain the same rights which are granted to men. One powerful voice that is advocating for these females, specifically female athletes, is Lindsay Crouse. Lindsay is a journalist for the New York Times, an editor, producer, and competitive amateur marathon runner that is utilizing her position as a tool to bring inequality to the forefronts of our minds. Issues Facing Female Athletes There are multiple issues facing female athletes that are in plain sight of the general public that we should be concerned about. These issues include but are not limited to pregnancy, bullying, emotional abuse, and pay equality. Lindsay worked with top tier female runners over the course of a year to help tell their story and bring to light issues that may not be considered illegal, but that should be seen as unethical. Female athletes have lost money, sponsorship and some even their career, simply because of gender inequality. In a series of opinion articles written for the New York Times, Lindsay highlighted some of these incredible athletes and the struggles they faced while running and competing for large sponsors. Mary Cain was one of the fastest women of our generation, and the youngest American track and field athlete to make a World Championship. After signing with Nike's Oregon Project she was beaten down by the win-at-all-cost culture and was forced to lose more and more weight until her body eventually broke down and she became damaged goods. Allyson Felix, a USA Olympian who won nine Olympic medals in track, was arguably one of Nike's most marketed female athletes. Allyson, along with two of her Nike teammates, Alysia Montano and Kara Goucher, had dreams of being great runners and mothers. However, becoming pregnant and having children caused them to experience pay cuts and risk losing their contracts, simply for wanting to have children. Lindsay, and several brave female athletes helped bring these issues to the forefront of our minds and due to their courage, many top tier sponsors have made changes to their contracts proving these female athletes with guaranteed payments while they for the year and a half surrounding their pregnancies. Without these valiant women being willing to share their stores, future female athletes would be dealing with the same issues for many years to come. Permission to Rebrand Yourself We are living in an exciting time for women's sports and American women should thrilled about what is happening right now. The elite and sub-elite women are running well and are giving strength and courage to women everywhere. These women are not just athletes but have other important roles in their lives such as mothers and full time jobs. Women all over the world can relate and identify with these athletes and should be empowered by them. For Lindsay, she continues to get older but has not let that limit her abilities as a runner. As she is getting older, she is becoming faster than she ever thought she could be. But as she continues to accomplish what she believed to be impossible she has realized that no one should be able to brand you. You have permission to rebrand yourself and be what others don't think you can be. You don't need permission from anybody but yourself to go out and accomplish amazing goals. One person, giving permission in their own life to rebrand themselves, is enough to potentially inspire everyone else in their own lives. Creating Opportunities for Women If you want something to change, don't wait for the system to accommodate you. Make whatever system you are in work for you. There will always be disadvantages, but you can turn those into advantages if you look for it. Many women are accomplishing fantastic things in the workplace, but this is not enough. Think about why you want to do something, and if why you want to do it is really important to you, go get it! Once you've got it, find ways to fix it for other people. You may not always be able to change the system but find different ways to bring other women with you. Women always are made to feel as though they are competing for positions. It seems like there are a limited number of slots for women in the workplace, whereas men don't typically feel as though they have to compete for positions. But remember, if you put the work in, you can get there. You can do whatever

We have all experienced moments of grief. It is devastating and life changing. It is emotional, but very physical. It is heavy and comes with aches and pains. But it has also been said that grief does not change us, it reveals us. Katie Arnold, author of Running Home: A Memoir, and winner of the 2018 Leadville 100, is no stranger to grief. She experienced a devastating loss when her father passed away from cancer. While she struggled with it for nearly 18 months, Katie was able to move through her grief using running and writing as a conduit to healing. No Timeline for Grief Far too often when we lose someone, we are given a timeline as to how long we can grieve their loss. Some people believe a few months is enough time, while others believe a year may be an appropriate amount of time to grieve. This should not be the case. There is no timeline or finish line. Grief doesn't go away; it just changes form. Grief not going away can be a beautiful thing because it means the person you miss and love is still there. But, at the same time, it can make you feel as though you are trapped in a bubble of fog. You may feel lost, depressed, or just weighted down, but that is ok if you cannot see forward or have yet to discover a way out. You won't escape the fog all at once. What you can do is continue to do important things for yourself that can help you move forward, step by step, that will help you feel a better, little by little. Katie found running to be a good release for her. It gave her an opportunity to get out in nature, find her rhythm, and get lost in her thoughts. It is important to listen to that intuitive voice that tells you what you need to do today. If that voice tells you to go for a walk, or listen to music, or read a book, do it. You do not need a plan for any of it. Just be present, live in that moment, and allow the moment to lead you from one thing to the next, and eventually you'll emerge from the fog in a different and better place. Allow Running to Bring Intrinsic Joy Running can bring a lot of internal joy, especially as we remember the reasons why we began to run. Most of us began running not for medals or for personal records, but to lose weight, relieve stress, and to achieve goals we never dreamed possible. Unfortunately, races are being cancelled due to COVID-19, but that doesn't mean we need to stop running. Competition tends to throw our balance off. Our egos love to win, improve times, and do well. Egos want to latch on to PR's. However, this can put us at risk of losing the deeper reason as to why we run. When we run, we need to stop concerning ourselves with how other people view us and how our times stack up against the competition. Allow running to be a creative process and a spiritual practice. Through training, we can develop a relationship and intimacy with our surroundings, regardless of where we live or what our circumstances might be. There is no need to wish we were running in the mountains when all we have is the city. Create a loop to run, develop a relationship with that loop, and be present to it. It will amaze you the things you will notice that can bring you joy. Somedays you may not feel like running and you'll develop a resistance to it through negative self-talk. If you only pay attention to these negative thoughts, you'll develop an intimate relationship with them. Running should be liberating! We have so much freedom to explore our world. So, develop that relationship with where you are, make it a daily thing, and stick with it. Maintain the Current Practices You are Developing There will come a time when the world of seclusion and social distancing we live in now will return to the world we lived in previously. However, when the real world starts up again, hold on to the practices and habits you have developed through this quieter time. Engage in meditation, run without a watch, continue to play with your children outside. Maintain some of the practices you have started right now to keep you from getting sucked back into old habits. While we have been forced into our current position, find relief in it. This time provides us a time to reflect. Some runners become super motivated by races, while others are stressed by them. This time in our life can provide us with more room in our lives to express running in our own true ways. So, find the practices you are doing now, and if you enjoy them and they are serving you, continue to do them once life returns to normal. Change will remain constant in our life; we cannot always predict the future, but what we do now will lead us to the next part of life. It is all part of the process. Use it and come out strong on the other side! Resources: (Book)Running Home: A Memoir Katie's Instagram Katie's Twitter Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running

What has been your personal timeline coming back from pregnancy? Were you anxious to get back out on the road or into the workplace? Or did you feel like you could have been happy never leaving the house again? Did you feel pressure to do things that weren't "just being a mom?" Or did you have mother's guilt as soon as you left your child in the care of someone else? However you felt, and whatever you ultimately decided to do, it was perfectly okay. As we have seen in the past, many elite mother-runners receive a lot of pressure to get back to running as soon as the baby leaves the womb. This isn't anything odd for any mother in the United States where women receive less paid time off for maternity leave than any of the other 40+ richest countries in the world. In fact, companies in the US are required to give mothers exactly zero paid time off after becoming mothers. The lowest country after the US? 8 weeks. This can be a difficult culture and corresponding mindset to overcome when returning to life after pregnancy. The fact of the matter is, you aren't returning to who you used to be after you've had a baby. Once you've had a child, you are a completely new person. This is something Neely Spence has reiterated as an elite runner who has competed on a national level before and after having her son Athens. Neely started running in 8thgrade and didn't stop until she became pregnant with Athens. After her pregnancy, Neely managed to qualify for the 2020 Olympic Trials, but her course back to elite running wasn't without bumps. Read on to learn about Neely's journey. You Are a New Person When Neely decided to begin running after having Athens, she built up very slowly. Her first workout was ten reps of walking for one minute, running for one minute. Later she started running two minutes for every minute of walking. Neely also avoided doing any workouts for the first six months, taking her progress slow enough to "never hate running." Eventually she was running without breaks and preparing for races. Still, she says she could have taken things slower. This being her first child, the only thing she could compare her hiatus from running to was previous injuries. Seems to make sense, right? Both require you to stop running for some time, and both affect your body. But childbirth is completely different than a running injury. "When you come back from an injury, you're still your same person," says Neely, "When you come back after having a baby, you are not the same at all. You are a completely different person. Learning what that person needs and how that looks is much more challenging because it's different to each individual." Not only does your body change, but your entire life changes. As soon as Neely began doing speed workouts, Athens began teething. He went from sleeping like a baby, to, well, sleeping like a baby. Neely felt great building up to those workouts, but the added intensity combined with less sleep wasn't the best combo. Not long after Neely suffered from shin splints, an injury she hadn't had since high school, which is common after pregnancy because of the balance shift from carrying a baby. Then shortly after that Neely fractured her femoral neck (the top part of the femur that connects to the hip). This was another reset that Neely went through due to her pregnancy. In the end it took Neely well over a year after having a baby to get back to the type of training she hoped for. Getting back to running turned out to be a completely new experience, something Neely 2.0 had to learn from ground zero. Be Confident in Your Journey When asked about her plans to grow her family, Neely confidently reported that she is not planning on having another baby until she accomplishes her running goals. Of course, she loves Athens and can't imagine life without him, but she also knows what is best for her. Returning to running after pregnancy taught Neely that everyone has a unique path, one that they should be proud of. Whatever your story, be confident in your journey. No one is quite like you. No one has had the experiences you have. Find your path and take each step forward with certainty. Resources: Neely's Website Neely on Twitter Neely on Instagram Thank you to my wonderful sponsor Tracksmith, Generation UCAN, and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product fo

We talk about motherhood a lot on this show. It's probably second only to running itself, and for good reason. Since starting this podcast, our fearless host, Tina Muir, has been pregnant twice, and given birth to her beautiful daughter Bailey. Not only that, but Tina first stepped away from professional running to get healthy and start a family. Here we talk about what it's like to be a mother and to be a runner. From professionals like Alysia Montano who competed professionally while pregnant (once when eight months pregnant!), to discussing how quickly to get back into running after pregnancy, to brands that support mothers, we love to talk about running and motherhood. Today we're welcoming back another mother-to-be, Sarah Crouch. Sarah is a familiar voice for those longtime listeners. She is an incredibly fast runner, who has qualified for the US Olympic qualifiers three separate times. She is also a running coach, a birth doula, an entrepreneur, and has a knack for interviewing the interviewer, often getting the best out of Tina. For those that don't know Sarah well yet, you will get your chance as she will be a guest host on the Running for Real podcast for four episodes, as Tina welcomes her second child into the world. Sarah is a natural interviewer and will be speaking with four people she knows during her substitution. Today Tina spoke with Sarah, discussing Sarah's journey over the last year, from running her best times in her life, to fracturing her femur, to deciding to start a family. Listen along and get to know our new host! Just Go for It Last time Sarah was on the show, she had just hit her first PR in four years of running. It was a tough four years, but worth it. Sarah was learning and relearning the reasons you work hard to accomplish a goal, and understanding that the doing has to outweigh the end results for you to be happy. After finishing the Chicago Marathon in 2018, she took three days off and started intense training for the next race. In hindsight, she would have decided to take a longer recovery period. Sometimes the best training you can do is to not train at all. The body needs to recovery before it can perform at its peak. Sarah went on, and in April 2019 she ran the Boston Marathon. Prior to the race, she found out that she had a stress reaction near her knee at the end of her femur. Deciding to run the Boston Marathon still wasn't a simple one. She was in great shape otherwise, running some of the best times ever, and if she did well in this race, she would qualify for the 2020 Olympic trials before the competition peaked in the fall. She also had sponsorships to think about, missing out on a paycheck if she didn't run or didn't finish. Running Boston would be a risk, and in the end, one Sarah would take. During the race, Sarah's femur fractured. She finished the race well behind her goals and her projected finish position and time. Going into the race, she knew that if it fractured, it would mean six months of recovery, still, she stands by her decision. "I will always be a risk taker," says Sarah. She emphasizes that she wasn't advocating that when you are sick, you should go out and play, but for her she was doing her job and doing her best to overcome a challenge. The risk-reward was worth it, and 100 times out of 100, she said she would do it again. In the end, people will have opinions about what you decide to do. Some will always be supportive, some never will. The best thing to do is be confident in yourself and accepting of the consequences, good or bad. We know that we can't please everyone, so do your best to be happy with your own decisions regardless. Sarah Crouch We are over the moon about having Sarah as a guest host on the show. She will no doubt bring a smile to your face as you listen to her for four episodes this summer. See you then! Resources: Sarah on Twitter Sarah on Instagram Hypno Babies Thank you to my wonderful sponsor Altra and Tracksmith for sponsoring this episode of the Running for Real Podcast. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. I am now taking 3 months off to take some time to get to know my new baby,

You went out for another run this morning. It's habitual, religious almost. Running is more than exercise to you. You often crave it (though sometimes you curse it). It can be difficult to explain to a non-runner how you feel—watching the sun peak over the horizon, listening to your steady breath or footfalls, inhaling the clean air just outside the city, along the beach, or in the mountains. How can you explain it? You love the competition, though you aren't pursuing an elite position. Competing with just yourself is often enough for you. It's addictive. When you travel to a new place, you excitably look up running routes and then take off eagerly looking to see what's around the next city block corner or bend in the path. Yes, you run, but you're also a runner. If that sounds something like you, then you are the group that Matt Taylor was looking to serve. The running community is expansive and accepting, but we all go out running for different reasons. For those that breathe running, and use it as a tool to become better, then Tracksmith might be the brand you've been looking for. Matt is the CEO and co-founder of Tracksmith—the "Champion for the running class." Their website says this running class is "the non-professional yet competitive runners dedicated to the pursuit of personal excellence." Matt got his start running at Yale and has since been around some of the greatest runners and brands in history. When working as the head of marketing at Puma, he met and worked with Usain Bolt, the fastest man ever. He told us his story of his work leading up to starting Tracksmith, how his parents had an influence on his entrepreneurial spirit, Tracksmith history, and where Tracksmith is headed now. Listen along as you hit the track, treadmill, or trail today. Middle of the Spectrum When looking for the market gaps that Tracksmith would eventually fill, Matt mentions two things. "The landscape was very bright and neon," says Matt. He mentions that if you took a look at the clothes in your closet, the ones you wore every day, they differed drastically from what you had in running options. Stylistically, they wanted to create something more understated, it "wasn't about standing out," he says. Next was the message they wanted to send. "The industry went to the end of the spectrum" says Matt. Many brands were either targeting those who were beginning runners, or those that were looking to qualify for the Olympics. Tracksmith wanted to feel like a home to those that weren't beginners or Olympians, but still had a desire to compete and improve. Lastly, Tracksmith wanted to cut out the middleman so they could save money to use the best materials available. They discovered that there were some really great fabrics and textiles out there, but big brands were unwilling to use them because of the high cost. Tracksmith works with North American, European, and Asian companies to source their materials, making the best of the best. For the Committed Runner Initially Tracksmith seemed to only be a brand for the really fast; they even had a top that they only sold to Boston qualifiers. But today, they are much more about the mentality of the runner. "We aren't for everyone, and we're okay with that," says Matt, "We are for anyone that is committed to running and wants to get better." To date, they are working on additional sizes for all their gear as well, making sure that they are open to anyone who defines themselves as a runner. At their Flagstaff retail store, Tracksmith has an entire floor dedicated to the committed runner. There you can watch races on their big screen TV, throw your work clothes in a locker before going for a run, grab a coffee post Saturday morning run, make an appointment with a specialist, or grab a few foam rollers to work on those muscles. They are committed to the committed runner. If you find yourself in Boston, check out the Tracksmith store, they are sure to welcome you in. Here at Running for Real, we know that we are more than just runners, but that part of our DNA won't drift away. We are runners, and we are enough. Resources: Tracksmith Tracksmith on Instagram Tracksmith on Twitter Smart Passive Income Podcast The Speed Project 15% Off Your First Tracksmith Order Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Hey friends, I know it has been a tough year, so much we can not control so much going on and we can't see the end in sight. If you are someone wh

We don't often talk about track and field events that aren't strictly running here, but this episode we took a slight metaphorical deviation. Hurdles: the thin barrier that stands somewhere between two and four feet tall, intentionally placed in between you and your next step around the track. It's a perfect addition to the running analogy, something we need to overcome,that stands between us as the finish line. Today's guest is Emily Abbate, host of her own podcast titled "Hurdle." There she interviews a host of impressive people, all of which have used wellness to overcome their own personal obstacle or hurdle on their journey. Emily gave us some insight into how she got started with the Hurdle podcast, some of her most favorite guests to date, and of course, all about running in her life. Overcoming Your Hurdles Each of us deal with unique hurdles, including (and often especially) those who seem to have the most success in life. We've learned on this podcast that failure and trials are a necessary part of success, and that if we learn from those trying times, we come out stronger. It's not easy to keep a positive attitude in the face of difficulty, but taking the next step forward is what it takes to end up where we want to be. Emily recommends trying to understand what is fact and what is feeling when we approach our own hurdles. Say to yourself, "I feel overwhelmed," instead of "I am overwhelmed," she says. Recognizing that small, yet profound difference takes us from a state of ruin, to a place of understanding. It's okay to feel scared, or anxious, or even defeated, but if you know that it's just a passing state of emotion rather than an unchangeable personal attribute, you can find ways to keep going. Take the Next Step When we do feel overwhelmed, Emily says we have two options. We can either let our feelings and thoughts take over, or we can make a shift. Recognizing that feeling is the best way to make a shift. We can discern our feelings from our environment by slowing down. "The best piece of advice that I would offer is to take a step back and breath," says Emily, "sometimes you just need time to process and remove the emotion from it. Sometimes passion can blind us form a logical next step or a logical explanation of how to move forward." Give it that time, whether it's an hour, a day, or a week and look for that new perspective. Once you are ready, take the next step. Sometimes the easiest way to get through something is to put your head down, look at your feet, and just watch yourself take one step forward. Whatever you are working through, there are small actionable items that you can take to get where you want to be. Break it down enough so that each step feels in your control and completely doable. Get Comfortable with Uncomfortable Like many, Emily started running to lose weight. She tells the story of one summer during college when she made up her mind to get out the door and start running every day. She ran what she thought was a mile which would take her about 14 minutes to complete. Later she found out that she was actually only running a half mile. Unlike many might be, Emily was not discouraged by this realization. Looking back, she was grateful for that moment because it's when she learned to love running. Now she has run eight marathons and has no intention to stop. If you learn to love running, you will want to run for the rest of your life. Remember that as you decide when to run, how fast, how far, and with whom. Learn to love running, and it will carry you through your hurdles. Emily likes to say that she decided to "get comfortable with the uncomfortable" when she first stepped out the door to go running. And now that she is, she knows what to do with the hurdles that come her way. You can too. Resources: Emily on Twitter Emily on Instagram Hurdle Podcast Thank you to my wonderful sponsor Tracksmith and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just m

In the running world we have witnessed some really heart-wrenching events. When you work for years to come seconds short of a podium position, the contention and controversy can quickly rise. Running is a beautiful sport, but it's not always pretty. It's simple, instinctive, and accessible; but it's also competitive, agonizing, and at times, mercenary. Athletes such as Kara Goucher have faced the media and brands head-on in an attempt to play by the rules and work hard. Dealing with doping, fame, and money has made the sport of running occasionally cringeworthy. Shanna Burnette has seen firsthand everything that comes with the pressure to be great, to stay clean, and to work with the right brands. She is a longtime friend of Kara Goucher and also represents her as her agent. Shanna keeps herself extremely busy between being a wife and mother of three, running her own PR agency, and leading her non-profit, Clean Sport. A successful runner herself, Shanna has been in the game a long time, and today she is working hard to pull running back home to its innocent and exciting state. Take the Right Path Together, Shanna and Kara co-host the podcast for Clean Sport, along with Chris McClung. Clean Sport's mission is to encourage athletes around the world to compete fairly. They work with pro athletes and brands to raise awareness and share stories that are positive. This podcast and non-profit helps runners feel confident in choosing the right path, knowing that there are others just like them and a whole slew of fans and consumers who value their values. Shanna feels like she has always been a bit unconventional. Both her and Kara haven't taken the easy or most widely accepted routes. She has seen Kara make difficult decisions that affect her income and her image, but she has also seen the incredible amount of peace that comes with it. Shanna shares just how much Kara was shouldering before she decided to leave Nike. "She made this giant leap, to go to this company whose values she believed in" says Shanna, "I had so much admiration for her for that. The weight off her shoulders was so palpable, [and] we really didn't realize what a strain and a toll that was." Being true to yourself is always worth it. You too may be faced with difficult decisions, ones that may turn your life upside down. In the end, the regret is never about taking the right, although difficult, path. Gain Ownership of Your Running Being true to your own version of running is also important. Shanna has had a complex relationship with running, but it's been positive when she has taken control of what running is supposed to be for her. Growing up, Shanna was a great runner from the beginning. She was one of the best in middle and high school, and was expected to turn it into a career after college. Things changed drastically when she suffered six stress fractures during college. Even worse was when her mother knocked on her university housing door to let her know her father died while running. For a time, Shanna loathed running. It had taken her dad and given her injuries and disappointments. It wasn't until later, when she used running to support her, that she began to appreciate it again. "I would be able to go on a run and just cry my head off," she says, "to be angry and go fast, or go really slow and walk and jog and cry. I think that's what's so beautiful about running." Play the Long Game When it comes to deciding how you want to run, or what brands you want to support, Sharra recommends playing the long game. One run, or one purchase may not seem like a big deal, but a lifetime of runs and a collective effort to support clean sport makes a huge difference. Choose the best path, whether or not that seems like the popular or simple or easy route. Be true to yourself, and be true to your running. The more of us that choose the best path, the easier and more rewarding it will become. Resources: Shanna on Instagram Shanna on Twitter Clean Sport Collective Altra Running Shoes Kara Goucher's Website Modcraft Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :) If you want to join go here to s

If there's one message that I could get across to athletes at every level, it's simply the idea of "You are enough." It's a beautiful message because it applies to you no matter how many awards you've received, your age, your goals—really anything. If you are a person that has experienced a fairly trial-less life, maybe you consider yourself lucky or a natural, it may feel like you areyour accomplishments. On the other hand, maybe you feel like your life is going from one trial to another, none of which seem to make life any better, but you aren't your failures either. Most all of us are somewhere in the middle. We've had our share of positive experiences and setbacks. Learning how to use the failures to our advantage takes practice, and so does realizing that we are more than our greatest accomplishments. It takes a mature person to understand their self-worth, something that young runner Grayson Murphy has done early in her career. Grayson Murphy Grayson grew playing many sports, but navigated toward soccer as she grew older. She had the opportunity to play on a college team her freshman year. When she switched schools the following year, she decided not to play soccer but still wanted to join a team. She knew that she loved being a part of a team and decided that running wasn't too far of a stretch from playing soccer. Turns out she was right. For the next three years it was an anomaly when Grayson didn't PR not only in an event, but in all her training sessions. She transferred schools once again to take advantage of her new found skills and received a scholarship at the University of Utah. She finished her degree in civil engineering as a 5x All-American and signed with NAZ Elite. Believe in Your Personal Journey To this point, Grayson was enjoying everything that came with her running career. She loved the comradery of her team, being in the running community, and the act of running itself. It was after she started training with the NAZ Elite in Flagstaff, Arizona when things starting feeling different for her. "I told everyone I felt like a puzzle piece, that was almost the right piece," says Grayson, "I needed community and I needed family. Flagstaff felt like an extended training camp. It wasn't a home." After one year of training as a professional runner in Flagstaff, Grayson decided to call it quits and head back home to Salt Lake City. "I decided I wanted to build my life how I wanted it to be from the ground up," she says. Of course, this was not an easy task. She was anxious about how people would look at her. From an outside perspective, it looked like she was giving up a wonderful opportunity, doing something she enjoyed and was good at. Not only that, but she would be losing out on her sponsorships, heading home to no job or income. Grayson showed incredible maturity in this decision. She chose to do what she knew was best for her. During this time, she continued to run and realized that it was being out in nature that made her happy. She picked up trail running and three months later, won the Mountain Running Championship. Six months after being home she signed with Saucony. She believed she could be a good rep for any running sponsor; she just needed to keep believing that and the time would come. Now she looks back at these six trying months, and considers them a funny story. The relatively short stressful time, made it all worth it. Follow Your Heart "Success is never final; failure is never fatal." This quote belongs to NCAA basketball coach legend, John Wooden. He understood that showing up every day, after every win or loss, had more to do with the person performing the acts than the failures and the successes themselves. Remember, you are enough. You are more than what things you do or what things happen to you. Follow the path that is true to you, not necessarily the one that will give you the most accomplishments or please the most people. In Grayson's words, "If you follow your heart, you will end up with the days you have day dreamed about." Resources: Grayson on Twitter Grayson on Instagram Grayson's Website Thank you to my wonderful sponsors Athletic Greens and Tracksmith for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first

Mindfulness. Meditation. Being present. Enjoying the journey. These are the trending approaches to everyday life, and for good reason. We don't live on the podium; we live on the street, the trails, the concrete, the pavement. If life is to be enjoyed, shouldn't we try to enjoy as much of it as possible? I'll Be Happy When... Have you noticed that life can often be a string of when's and what if's? For example, "I'll be happy when I get my driver's license," turns into "I'll be happy when I graduate." From there it's, "I'll be happy when I graduate," or get married, or have kids, or when my kids leave the house. Most likely, we don't notice all these thoughts, and so we live from podium to podium and miss out on so many joyous moments. Not to mention, what if the podium moments don't come? Living from disappoint to disappoint is that much worse. But if we learn to enjoy the journey, the end results have less weight, and the we can soak up the process. This doesn't mean we ought to do away with goals. In fact, it's the working toward each goal that can bring so much joy. The direction we head is still important, even if the destination itself is trivial. The daily effort to get there probably brings you more joy than you realize, so let's tune into it. Tyler McCandless This week's podcast guest is a fabulous example of setting big goals and enjoying the journey. Tyler McCandless has had his fair share of podium moments—finishing second in the 2017 USA Marathon Championships and winning several national marathons. He is also a Meteorology PhD Scientist, a husband, and a father. However, the accolades don't do it for Tyler, it's the work in achieving the goal that brings him joy. Sharing Your Goals Tyler is an advocate of letting others know about your goals and dreams, even ones that seem impossible to achieve. Joy comes not only from working toward your goals, but sharing them with others. Making your goals known is not a popular suggestion. In fact, you can find many opinions that tell you to keep your goals to yourself. There is some reasoning behind it such as avoiding negative comments you may hear if you share your goals. This negativity can definitely dissuade you from going after your dreams. So why should you consider sharing your goals? And if you do, how should you go about it? Think about the people you consider your friends and peers. If they told you about their goals, would you support them? If they struggled through them, would you give words of encouragement? I assume the answer is yes. On top of that, think about someone you consider an equal. If that person achieved something great, how much more would you believe in yourself, knowing that you could do great things as well? That's one of the biggest advantages of sharing. You can inspire the people around you. "You can set internal goals and never share them, but I personally believe that's a little bit cowardly," says Tyler, "You want to share to inspire people [and] to have people hold you accountable." It's important to understand that the people you inspire will be different from the people your parent inspires, or a professional athlete inspires, or your child inspires. We all have people we look up to, and we all have people that are watching us. Simply sharing, whatever your level of influence or achievement you believe you have, will inspire others and keep you accountable to your goals. When You Fail If you are working your hardest, it's not a matter of if you fail, it's a matter of when. You don't find your potential until you go over the edge, and failing teaches you much more than winning. Tyler learned this from his coach shortly after setting a PR. "I think you are missing the boat," his coach said at their first meeting after his PR. At that time, everything Tyler was doing, he was succeeding at, including every single training. His coach wanted to see him push himself to the limit. Embrace failure, share your goals, and enjoy the journey. Each one of these will pull you to new levels, inspire others, and put a smile on your face. Resources: Tyler on Instagram Tyler on Twitter Altra Running Steve Jones: RFR Episode 20 Tyler's Favorite Altra Shoes: Superior 4.0 Escalante Vanish Escalante Racer Solstice Thank you to my wonderful sponsors Altra, Generation UCAN, and Tracksmith for sponsoring this episode of the Running for Real Podcast. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my bes

The first pair of Altra Running shoes probably don't look anything like what you have in mind. In fact, the first several hundred pairs of running shoes that co-founders Golden and Brian worked on had a variety of logos on them. Altering other running shoes is how they got their start in the shoe-making business and how they came up with their name, Altra. With a goal to fix the running shoe industry, Altra did whatever was necessary to help runners feel great and perform well. Meet Brian Brian Beckstead is a lifelong runner, but running hasn't always been an enjoyable experience for him. He ran competitively in college but sustained four stress fractures in a short period of time that stopped him in his tracks. He took a year off of running about that time, and decided to pursue other hobbies such as fishing. However, he never escaped the running community, working at a running store all the while. Zero Drop After Brian finished college, his friend Golden took over the running store they had been working at, and Brian left to work for another company. Not long after, Brian received a call from Golden telling him that he had altered a shoe by cutting off the heel and noticed how much better the running mechanics were. Soon, they came up with the term "Zero Drop" and were using a variety of methods to remove the heels from shoes including bandsaws and belt sanders. Golden began suggesting this alteration to chronically-injured runners that were coming into the store, and the reviews were outstanding. Longtime injuries were disappearing, and before they knew it, Golden and Brian had altered 1000 pairs of shoes for customers. Altra is Born At the time, they didn't really look at these alterations as a business opportunity. They simply wanted to help runners. Soon they realized that shoe brands were not interested in changing their shoes to incorporate the positives of zero drop. If these shoes were going to be made, Brian and friends either needed to buy more bandsaws, or create their own shoes. One thing led to another; soon Golden found an advanced prototype company in Oregon while Brian landed their first angel investor. "We got really lucky," says Brian, referring to the timing of the investment. It was 2009 and startup investors were hard to come by. However, everything seemed to work out, and one inheritance and a lot of hard work later, they had their first pair of Altra running shoes—this time with their brand name on the side. Fixing the Running Industry In Latin, Altera is "to fix or mend something that is broken." From the beginning, that has been the goal of Altra. Even before it existed as a shoe company, its founders were doing unconventional things to try to help runners. Creating a wide toe box by skipping the bottom two eyelets when lacing a shoe, or literally cutting off pieces of a shoe—these were simply the best improvements they could do at the time. Now Altra is a global company, with resources to make the best possible shoe for all runners. Their goal is to question and challenge the status quo in the running industry in order to help everyone run injury free. "[Altra] is not for the elite, fast runners," says Brian, "Beginning runners are our favorite people to get into Altras." Helping runners is the goal, and they have been willing to challenge many norms in that pursuit. A Changing Industry The running industry is changing and Altra has definitely been a part of that thus far. Nearly every big brand company that makes running shoes has some type of zero drop option. Creating a shoe that encourages great running mechanics is just the beginning. Treating those they sponsor with equality is hopefully something else that starts to gain momentum in the running world. One of Altra's core values is "disruptive." Sometimes not a popular term among their investors, it can have a bit of a negative connotation. But the goal isn't to be disruptive just for disruptive's sake; it is the way to create big change. This has proved successful for Altra thus far, and should only create more positive change in the future. Resources: Brian on Instagram Brian on Facebook Altra Running Shoes Thank you to my wonderful sponsors Athletic Greens and Tracksmith for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for yo

Mountain races and trail runs are becoming more and more popular within the running community. Something about the connection with nature, and wanting to know what lies in the next valley satisfies our spirit and our curiosity simultaneously. This type of running often keeps both our ticking watches and our social media notifications subdued. It really is one of the best ways to move our bodies. Anna Frost was born in New Zealand to a family that would all jump in a bus and go on an adventure at the drop of a dime. Whether it was multiple-day backpacking trips, horseback riding, or kayaking, traveling and being in the outdoors was a common activity. When your entertainment as a child is running along trails, climbing up mountains, or camping with your family, trail racing is bound to be in your blood. Although it didn't come through till after she started college, Anna felt at home when she discovered mountain racing. Later on, Anna discovered that running fulltime wasn't exactly what she planned or expected it to be. She knew she loved running and traveling, but she was no longer finding joy for either. Tune in to this week's episode to learn how Anna became a world-renowned trail runner, why she gave up running, and what she is doing now. Live to Run After Frost (often nicknamed "Frosty) participated in her first mountain race she qualified to compete on the New Zealand team in Italy at the world championship. It was then that she realized that people were doing this type of running fulltime. Her eyes were opened and her take away as she traveled home was simply, "maybe I could do that." One thing led to another, and before she knew it, Anna was being invited to races around the world. She ended up quitting her job and traveling from one race destination to another. Without a steady income, she would often jump on a train to the next race, find a good spot to camp, and train around there until the next race called. Anna's first sponsorship was from Inov-8, and all she received was a pair of shoes. But to her, it was amazing. She was in it solely for the running experience. Her new shoes gave her confidence and allowed her to be a better runner, which was all she cared about. Running to Live Not long after Inov-8 started sending her gear, she had an opportunity to be sponsored by Solomon. Inov-8 knew they couldn't sponsor her in the same way, and encouraged her to go for it. Anna took her first trip with Solomon to Nepal to compete in the Everest Marathon. Life couldn't get better. Quickly, running became a fulltime job for Anna. Things became stressful, but it wasn't the running that was difficult for her. To keep up with sponsorship requests, Anna had to travel frequently, participate in press conferences and push herself when her body might not have been ready. She had discovered the sponsorship lifestyle, and it wasn't what she signed up for. Run Because You Love It Now Anna had to worry about how many likes she was getting on her social media accounts. Pausing during a run to take a good picture was becoming more important than the actual run. "I have to go running because I love it," says Anna. Running for someone else's agenda just wasn't working for her. About this time is when Anna chose to let the "runner" in her die. She decided to quit. Her sponsors supported her and told her to take the time she needed. She rested, she met with a physiotherapist, and she discovered a deeper love for herself. She came back to running with an expectation of no expectation. What others thought of her didn't matter, if she didn't run a certain time she didn't care, and she began sharing what was genuine and honest. She was Anna, a person that loved to run—no longer a runner named Anna. Anna's message today is a combination of what she has learned along the way. "You are enough" she says, "everything else you do is extra." "Falling is not failing," and "[You have to] try and try again, because it's too easy not to try." Keep running for the love of running, get up when you fall down, and spread those good themes as much as you can. You are enough, and you love to run. Resources: Book: Rushing Women's Syndrome Anna's Website Anna on Twitter Anna on Instagram Sisu Girls Thank you to my wonderful sponsor Athletic Greens and Tracksmith for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the fin

There are moments when life seems out of our control. The loss of a loved one, the inability to find employment, or a broken relationship are examples of trials that can make us feel powerless. The spiral of depression can take us even further down as any attempt to better our situation is overcome by unfortunate events. Seven years ago, this was the exact situation Alison Desir found herself in. Her dad was sick, she lost her job, and her relationship ended all within a short period of time. Happily, her story since then has gone a completely opposite direction. After learning that a friend of hers was training for a marathon, she decided to give it a go as well thinking, "If he can do it, maybe I can do it." As you'll find out, the rest is history. Alison has gone on to run in many races and has created her living around running. She used running to pull herself out of depression and has since used it to inspire others and bring them together. Alison's story is not uncommon. We've seen time and again that running can pull people out of their deepest places. This change often starts with an example of a friend. Today we continue to celebrate running and friendships and what they can do to change the world. Follow along! Get Started with a Run Feeling like you are in complete control of even one aspect of your life can make a huge difference for your wellbeing. Running does that for millions around the world. If you feel unmotivated, trapped, or powerless, go for a run. You can decide to put on your shoes, you can decide where you run, how far you run, and how fast you run. You're in control. Another beautiful thing about running that Alison loves is the pay-off relationship. "What you put in, is what you get out of it." Generally speaking, the more effort you put into your running, the better you will become. It's this one-to-one relationship with effort and results that often starts off a chain reaction of success for many people. Once Alison discovered running, she built on it. Her runs were getting her out of the house consistently, slowly helping her meet new people and building her confidence. She noticed pretty quickly that she was not the typical runner. As a woman of color she was in the minority of marathoners, and she wanted to do something about it. Consistency Builds Trust Alison couldn't keep her love of running to herself. Just six months after her first race she organized "Harlem Run." It was her way of wanting to share what she had found, and help people feel comfortable running. However, for the first four months, nobody came to her meetups. Her mom would reminder her that if she built it, people would come. Today she looks back on those four months and knows that she was just proving to the community that she would be there, week after week. When the first person came to her meetup, she was glued to them. Having the "why" support her during four months of no-shows is what helped Alison stay consistent. When we go after something with a solid purpose, it will give us energy to stay with it during the tough times when the money isn't coming or the people aren't supportive. What to Do If You're in the Majority? Most of us are (obviously) in the majority. It means that when the minority is fighting for themselves, they can really benefit from people in the majority to help them out. As a runner, an entrepreneur, and a woman of color, Alison is sometimes in the minority. So how can we help if we aren't in the group? How can men help women? How can citizens help refugees? It starts by recognizing who is around us and who is in influential positions. Do what you can to include the minority. Sometimes a minority is only a minority in leadership. You don't have to pretend to be someone else, but you can raise your voice around others in the majority and ask to include others and to treat them equally. In short, let's include others. Everyone should feel welcome in the running community, after all, we all have the ability to run. The more, the better. Resources: Alison's Website Alison on Twitter Alison on Instagram Harlem Run Run 4 All Women Global Womxn Run Collective Thank you to my wonderful sponsors Athletic Greens, Janji, Tracksmith, and Altra for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the

We all know the economic fallout of this virus is going to be huge, and many companies have already gone out of business, with many many more expected to not make it through the year. Rather than just cutting employees, this time, big, "untouchable" corporations have also gone under. And what about the small businesses out there, who are not sure if they can even make it through the year? When you and your family have sacrificed so much for your dream, it can be paralyzing to think of how to move forward. Even if you have not lost a job or a business, you could still be affected by the fear of losing your job or business, being a college senior who is about to enter the working world with no prospects, or just someone who fears for the unknown nature of our economy. In addition to that, we all want to be there in the best way we can for those who are going through one of these tough life situations. This podcast episode features two parts, two interviews, with two experts who could address the different angles we may be experiencing this from. The first interview is for those who thought they were in a safe, stable job, and all of a sudden, that is either gone, or at risk of being gone. A psychiatrist was the obvious choice for me to bring on the show, specifically one who works with clients who have dealt with issues like this before. Dr. Michael Dulchin of Union Square Practice is a board-certified psychiatrist with an expertise in both psychotherapy and psychopharmacology. He works with patients with a range of difficulties including depression, anxiety, and attention deficit disorder, as well as relationship issues and work-related problems. Michael is also a runner, so he can speak to other areas of our lives too! Changing our mindset, our approach, our mental state is going to be the best way to approach this. A financial expert could not really give advice for the destroyed self confidence that comes with these situations around losing a job. At the end of the day, our self confidence and belief in our skills and abilities will be what gets us a job, or secures the job we are already in. The second interview is with business coach, Alli Worthington. Alli is here to give advice to the small business owners who find themselves in a very unsettling situation. Alli is a bestselling author of three books, speaker, podcaster, and business coach. Her goal is to help women reach the next level. Alli has helped individuals, small business owners, and Fortune 500 companies be more successful. Alli's no-nonsense, guilt-free take on business, family, and balance lead to appearances on The Today Show and Good Morning America. As a small business owner myself, I feel this strongly, and knew Alli would be perfect for spinning perspective, and helping us to feel in control again. Resources: Michael Gervais handling panic podcast episode Coronavirus for runners podcast episode Get the Job Loss and Financial Stress Written guide (Dr Mike's answers are transcribed, plus 20 other superstars contributed their advice for handling job loss). Own a small business? Get the Small Business Survival Guide, which contains transcribed advice from Alli and a 4 page worksheet to get you back on track. If you want to support me and the businesses who support me: Altra (enter to win a free pair of Altra every month here) Athletic Greens (with my link, you will get 20 servings for free) Generation UCAN (get 25% off with codeTINAMUIR25 if you are a new customer. If you're already a UCAN fan, save 15% with code TINAUCAN15)

As an athlete, odds are you have heard the name Meb Keflezighi. But as a runner, not only have you heard of him, you've idolized his abilities and been inspired by his amazing career. Meb, a 2004 Olympic silver medalist in the marathon, winner of the 2009 New York City Marathon, and winner of the 2014 Boston Marathon, cementing his legacy as one of the best long-distance runners in history, joined the Running for Real Podcast to discuss training, staying motivated during these difficult times, not letting circumstances define who you are, and the importance of surrounding yourself with people that believe in you. Your Training Won't Disappear With the Coronavirus spreading across our globe many races are being cancelled. Races which people have invested months and possibly even years of training in to. Whether you are at the peak of your training or have recently gotten off the couch to run your first 5K, having your race cancelled can be disappointing. However, the investment you've put into your body throughout your training, the miles, speedwork, and recovery runs don't disappear because of a race cancellation. Take the proper time for recovery and get ready for your next race. Meb suggests that now is the perfect time to identify weaknesses in your training and begin strengthening these areas. While your running may be limited, now is a perfect time to work on your core, do crunches, pull-ups, and push-ups. A lot of great training drills to assist you in these areas can be found in Meb's book, Meb for Mortals. At what Meb believed was the pinnacle of his training, he had been preparing for one of the biggest races of his career: the 2012 New York Marathon. Due to damage done to New York by the Sandy Hurricane the race was cancelled. While Meb said this was devastating he realized it was a good time to recover and refocus. If you are struggling to take the next step because you lack motivation, realize you are in a better position than most others. You will be back! It is just a matter of time. Life is a Challenge Many people are struggling right now, and life is extremely challenging; however, your mentality towards the current issues is something you can control. When it comes to your training you can have the "I'm done" mentality or you can realize that your health is very important and use this as a time to reset. Right now is a perfect time to scale back, calm down, and ask yourself, "What have I done right with my training?" and "What have I not done right?" Then go out and maximize your training. Take this time to refocus and remember why you run. Meb suggests that we look at the bigger picture and realize that sometimes we have to take two steps back to gain ten steps forward. A cancellation of a race can be disappointing, but it also gives you a chance to discover new ways you can come back stronger. We need to remember how important our health is to running and that our health comes first. It is easy to get caught up in thinking about the right now when we need to be thinking about the long term. Continue to be diligent, encourage others, and be there for one another. Don't Let Other People or Circumstances Define You We've all encountered roadblocks in our training or running careers, and Meb is no exception to this. In 2011 Meb was dropped by his sponsor, Nike. He said this loss was tough for him. His self-worth was devastated and believed his running career was over. He'd done the best he could for his country, but those days were behind him. Meb said many athletes dream about wearing the Nike Swoosh on their uniforms because it lets you know that you've made it. But as opposed to let the loss of this contract make him think he wasn't good enough, he decided he would prove them wrong. In 2011 Meb went on to set a personal record at the 2011 New York Marathon, afterwards he set a new personal record at the 2012 Olympic Trials, followed by a fourth place finish in the marathon at the 2012 London Olympics. And, in 2014, Meb went on to win the Boston Marathon two weeks short of his 39thbirthday! It is important not to let other people or circumstances define you. You determine who you are going to be and what you are going to make of yourself based on the circumstances you are dealt. Surround Yourself With People That Believe in You In 2011, shortly after losing his Nike sponsorship, Skechers offered Meb a contract. Other companies such as Ucan, CEP compression socks, and Maui Jim also offered Meb sponsorships. Meb said his sponsors really cared for him and wanted to see him succeed. They were instrumental in helping him achieve his goals and wanted to see him be the best that he could be. He said the powerful and kind words spoken to him by his fans and sponsors are what encouraged him to continue to run. When Meb won races, he said it was not a victory just for him, but a victory for the masses. At meet and greets Meb also stated that people bring him gifts, snacks, and share fascinating stori

Have you ever considered using running as a way to tell people what you care about? If not, I'm sure you've seen people that have. Maybe a neighborhood boy or girl on the cross-country team has asked you to pledge a certain amount of money for each lap they run during a fund-raising event, or maybe you've seen a 5K go through your city with every participant wearing pink to raise breast cancer awareness. When you run, you stand out from the crowd. Try going for a run in a new city and see how many people do a double take as you zip past them coming out of a coffee shop or notice the heads that follow you as you play leap frog with a public bus in traffic. We all find running curious, and those willing to run draw the eyes of many. Thousands of people line the streets to watch city marathons, runners and non-runners alike. There is something noble about running, a simple but strenuous act. Strangers give shouts of encouragement along a race course and volunteers are on the ready to hand out water and quick energy. It's a beautiful thing. The running community is made up of much more than just the runners. Running for a Cause When Rosalie Fish found out she could use running in this way, she felt excited, nervous, and powerful. She knew that running was the way for her to tell others about her story, and the stories of people in her community. Rosalie grew up on an Indian reservation in the state of Washington. Her community is made up of about 500 members of the Native American Cowlitz tribe. Unfortunately, a lot of prejudices and stereotypes about Native Americans still exist, and Rosalie was often on the receiving end of unfair treatment in public schools. Things came to an all-time low when Rosalie attempted suicide after the bullying, abuse, and harassment wouldn't stop. She was transferred to a new high school and decided that she would take up running again, remembering how it made her feel as a middle schooler. "The only thing that really kept me grounded […] and kept me going was running," Rosalie said, "I found that when I ran, physically, I was unable to feel sadness." At that time, it seemed that running was saving Rosalie's life, but running would give her life even more purpose later on. MMIW Rosalie kept running, and with the help of a dedicated coach, she was able to enter (and win!) races that she was being denied previously because of her heritage. She continued to race and her success helped her to feel empowered. However, it wasn't until she first saw Jordan Marie Daniel run that she truly felt inspired. Jordan is a Native American from the Kul Wicasa Oyate tribe in South Dakota. When she ran the Boston marathon, she painted a red hand over her mouth and the letters MMIW (Missing and Murdered Indigenous Women) down her legs. Jordan and Rosalie were able to meet and Jordan was inspired to paint the same symbol and letters on herself when she ran at Washington's track and field state championship. She said she was nervous, but her actions have been well received and given her even more motivation to run, giving a voice to those that don't have one. Every Runner Can Be Seen You may think that only the elite runners can use their platform to raise awareness. While it's true that media outlets won't interview every runner that crosses the finish line, there are other ways to be seen. You can't tell me that if you run the New York City Marathon in a giant homemade single-use plastic water bottle that you won't turn the heads of thousands of people. Even if your picture doesn't end up in the New York Times, thousands of people will see you run past and conversations will be had. Just think about the people dressed up as Santa Claus or Wonder Woman as they sweat through the 5K or 26 miles of their race. You and I have seen them. Whether it made us think about going to see the latest super hero movie is another question, but we definitely saw them. If you have something you care about, why not use running as a way to talk about it? Wear a costume, organize a group run, or maybe go big and try to plan a community awareness race. Choose to be like Rosalie and be proud of who you are and what you care about. We'll all be watching. Resources: Beyond Running: Suicide with Shelli Gordon- R4R 143 Urban Indian Health Institute Sovereign Bodies Institute Rosalie's Tedx Talk Rosalie on Instagram Thank you to my wonderful sponsors Butcher Box and Athletic Greens for sponsoring this episode of the Running for Real Podcast. Butcher Box is a company that provides a delivery service of fresh and high quality meats. They are free of antibiotics, added hormones, and each box has 9-11 pounds of meat. You can even customized your choices or cuts of meats from beef, chicken, fish, pork, and bacon. This is a great way to get healthy, humanly raised, grass-fed, and free range meat. I am going to be giving you a special as being a listener for new Butcher Box members by giving away ground beef for LIFE of your subscripti

There is a lot of stress, fear, anxiety, overwhelm in our world right now. We have no idea what the future will look like, and that can be hard for us to function, especially when we are all told to stay inside our homes, which can make things even more intense. I knew there was only one expert I wanted to bring on the show to talk us through, help us understand what we can do right now to make things feel a little more under our control. Dr Michael Gervais is extremely busy right now, with his expertise and wisdom being requested all over the world, but he was kind enough to join me in a 20 minute conversation to reassure the Running For Real community. The episode last week with Dr Emily Stoneman on COVID19 was helpful for many, but what you seemed to enjoy just as much, was the second half of the episode where I talked about how to handle cancelled races. I would love to hear if you want to hear more of these episodes over the coming months. They are outside my nature (I love to record ahead of time), but if it is good for the community, I am happy to get outside my comfort zone. If you are feeling overwhelmed and don't feel you have anyone to talk to, many of my psychologist and mental health professionals have offered to connect with Running For Real listeners FOR FREE at this time. Enter your email here and I will get one of them to reach out to you. Please do not suffer in silence. I see you, and I am here for you. Resources: Struggling? One of my psychologist/mental health professional friends will reach out to you, just let me know here CDC website Information for pregnant women COVID19 podcast and race recommendations Get a written version of the COVID19 podcast, along with a guide for how to approach your training for the rest of the year Michael's Finding Mastery Podcast Michael on Twitter Michael on Instagram Michael on LinkedIn Compete to Create

At what point did you consider yourself to be a runner? Odds are, you were a runner long before you felt comfortable saying it out loud. Maybe it wasn't until after your first 5K, your tenth 5K, or even your first marathon. Perhaps you still don't call yourself a runner, or when you do, you quickly follow it up with "but not a fast one." This is silly. Why do so many of us feel the need to qualify for the Boston Marathon before we can call ourselves runners? We don't see this as often in other hobbies or sports. Imagine saying, "Yeah I have a dog, but he can't do tricks," or "I like listening to music, but I haven't been to a Taylor Swift concert yet, so I guess I don't reallylike music." You are a runner! It doesn't matter how fast, how far, how often or how many races you've been in. There is power in claiming that title, and although I will continue to tell you that you are "more than just a runner," you are one. When you embrace the fact that you are a runner, you start treating yourself as one. A confidence emerges and you join a community that is excited about what they do. Even more than that, you start to do things that help you become a lifelong runner, giving your body the respect and devotion it needs. To the middle-of-the-packers and the ones still nervous to claim the title of runner: This one's for you. Run to the Finish Amanda Brooks is the genius behind both the website and the new book titled "Run to the Finish." She started her website in 2005 as a way to talk about her new found love in running. Since then she has become as expert researcher, journalist, and author, helping runners do what she loves most, running. As a new runner, Amanda felt the need to talk about what she loved with others online because she didn't know a lot of people who were runners. Maybe that's because there were so many closet runners, but she quickly found a group of people like her. As she ran more and more, she also became more interested in the science behind it and soon she was researching everything about running. Amanda considers herself an actionable person. "Tell me what to do," she says when referring to a running warmup. She isn't interested in general advice, but a list of things she can actually do. That's what her website and book are all about. Every new and experienced runner can find things there to implement immediately into their running. Treat Yourself Like a Runner The next step after calling yourself a runner, is to work out like one. No, this doesn't mean you need to run 100 miles a week, or sprint around the track. It simply means you ought to give your body the rehab and prehab it needs. If you want to be a lifelong runner and avoid injury, you shouldn't wait until you are a certain age or log a certain number of miles before you do these things. Many runners don't want to hear it, but you can't simply "just run" if you are in it for the long run. Hip and core exercises, mobility exercises, and strength training are important. But it can be simple to appreciate. Know that every foam roller session is adding to your longevity and satisfaction as a runner. Check out Amanda's website to find what you can do today. Lastly, don't be afraid to literally invest in yourself and your running. Buy a book on running, schedule an appointment with a sports' therapist, or hire a running coach for a few sessions. The investment will be worth it. You will feel validated as a runner and you'll be recovering from injury less often. Now get out there and show the world that you are a runner! Resources: (Book) Endure: Alex Hutchinson (Book) Older, Faster, Stronger: Margaret Webb (Book) Peak: Marc Bubbs (Book) 80/20 Running: Matt Fitzgerald (Book) Run to the Finish: Amanda Brooks Amanda's Website Amanda on Instagram Amanda on Facebook Amanda on Twitter Amanda on YouTube Thank you to my wonderful sponsors Vital Farms and Body Health for sponsoring this episode of the Running for Real Podcast. I have been a BIG fan of Vital Farms for years for their eggs, because they truly do care about their products and where they get them from. It is a brand that I trust, it is Lactose and casein free! With a new product of Ghee butter, it is a clean and versatile butter oil for all your culinary needs. Go Here for a chance to win a year supply of Pasture-Raised Ghee. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use codeTINAMUIR10for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Y

Special report episode on Coronavirus. I interviewed Dr Emily Stoneman, an Infectious Disease Specialist working at the University of Michigan, to ask her all the questions we have been wondering, and then addressed what to do as runners. Emily has been working 18 hour days, but gave us almost an hour of her time to help the running community feel at ease. In the second half of the episode, I address what to do if your goal race has been ripped away from you because of necessary cancellations or postponement? I cover this, along with advice for how to plan the rest of your year of training. Resources: CDC website Information for pregnant women Get a written version of this podcast, along with a guide for how to approach your training for the rest of the year Athletic Greens (get 20 servings, a $79 value pack) for free with your order

Wouldn't it be nice if our motivation was consistent? If every day we woke up we knew exactly what we wanted to do, how to do, and the motivation to actually get it done? Truth be told, we probably experience pockets of this, and maybe some of you can string together months at a time of getting into "flow." Finding our motivations and processes is a process in itself, and it's a journey worth going on. Let me introduce a person that has been on that journey, and done it well, Margo Mountjoy. Margo began her relationship with professional sport as a synchronized swimmer for her home country Canada. Today she is a member of the International Olympic Committee's Medical Commission, a member of faculty and a consultant for multiple Canadian Universities, and a member of the World Anti-Doping Agency. Among these and other things, Margo has served as a team physician and continues her research work in the fields of women's health, anti-doping, and abuse in sports environments. If there is someone who has a great amount of motivation, it's Margo. Pull up this podcast right now to hear all the things Margo is doing to help the sports world. How Does Your Motivation Fuel You? Although going from professional athlete to Olympic committee member seems like an obvious progression, Margo's journey was a bit more winding than you would expect. "I didn't start my Ph.D. till I was over 50," she says. After she ended her competitive swimming career, she attended medical school and stepped away from athletics to focus on her education. From there, Margo completed her residency and began her career as a physician. It was during residency that Margo found a love for promoting physical wellbeing. Since that time, Margo has often been driven by seeing a need and working to fulfil it. Personal accolades or titles don't motivate her, simply helping people does, and it's what has kept her working so hard for so long. Whenever we get discouraged, it's good to complete an inventory and see what our motivations are. When what we do is greater than ourselves, we can always go a little further. "Nothing personal motivates me," Margo says. Receiving a hand written note thanking her for her work can mean just as much to her as having impressive research articles published. Keep the Goal in Mind This isn't to say that Dr. Mountjoy doesn't get frustrated occasionally. "I'm not someone who is going to solve all the problems in the world," she says, "It is a little frustrating at times...but you must remain patient and wait for the opportunity." As she works on changing cultures and systems, there will inevitably be moments that Dr. Mountjoy can't control, but she doesn't feel overwhelmed. She stays ready to act when the moments are given to her. For Margo, keeping the goal as her guiding force is powerful. She has the athlete's best interest at heart which keeps her motivated and patient during the difficult times. We can learn a lot from her vision. As a runner, it's important to have those end goals in mind that allow us to enjoy the moment and do the things that are best for us. Whether that is allowing ourselves to eat enough food to keep our body energized, or keeping a thought of those who look up to us in mind as we hit walls on our runs, having sustainable motivation is key. Know Where You Stand Wherever you are in your running journey, it's good to know where you are. Do you have a pain that is bothering you? Do you have a hard time sleeping? Do you feel like you have less any energy than the people around you? Are you always hungry or always full? We will never be perfect runners, but there is no sense in delaying our potential. Dr. Mountjoy stresses the importance of being aware of all your body functions. Make sure that you are checking in on yourself and doing those things you know will help you perform to your best ability. Get your sleep, eat enough nutritious food, and seek professional advice for any issues that you have questions about. Resources: Jennifer Gaudiani Episode 159 Renee McGregor Episode 99 Jessi Haggerty and Meg Steffrey-Schrier Episode 89 Nancy Clark Episode 25 Margo on Twitter Thank you to my wonderful sponsors Athletic Greens, Janji, Butcher Box for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more! JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and i

Life can be overwhelming and busy, however that doesn't mean you still can't find time for yourself. Liza Howard, elite ultra-marathon runner, coach, employee at the National Outdoor Leadership School, and mother of two children knows in order to succeed in her sport and remain at the top of her running game she must find time to put in the miles. Despite a busy homelife, Liza has managed to win the Leadville 100, Rocky Racoon 100, and the Javelina Jundred. As opposed to making excuses, Liza has used a hectic schedule as a motivator to get out and run. Be Happy with Your Mess It may not always be easy to find time for you, but you have to. Liza says at some point, something has to give. You have your needs. For example, you have to work to earn money. You have to take care of your children. But you don't always have to have the cleanest house, or the most well-manicured yard. You need to identify the things which are not as important for you to keep up on all the time and make peace with those things. Be happy with your mess. Realize there will be times when you have to make time for yourself for your own sanity. If you cannot keep up with everything, that's fine. Allow yourself the time to go out and run. Allowing yourself the opportunity to go and train and to feel the freedom that comes with running will give you the necessary mental break and will make you a better mother, spouse, and person. Age is Just a Number Too often we put limitations on ourselves. Our mindset entering a run is just as important as our physical capabilities. It is not a useful mindset to believe we are too old and can no longer run or can't compete anymore. Of course, as we get older there will be natural physical decreases, however, it seems to be us that put those limitations on ourselves. There will always be time to continue to improve. There are people, such as Liza, who are older runners, yet they are still continuing to win ultra-marathons, put in forty mile runs, and race Olympic qualifiers. Being fast is not as important as trying to get the most out of your body. Tips on Staying Motivated Finding the energy to get motivated can be a challenge. Set a scheduled time to when you can go out and run each day. If you miss that scheduled time, that's ok. Don't let that hang over your head. Just look forward to being able to run the next day. When you run don't feel like you have to go out for an hour each time. Commit to five minutes. Get out the door, and once that five minutes hits, odds are you'll want to continue running. Continue to make small commitments and as you accomplish those small goals, it will make setting and obtaining bigger goals easier. Don't compare yourself to others. Some of your friends may be able to go out and run amazing trails and have these incredible training runs. That may not always be the case for you, and that's ok. While training for Ultra-Marathon races Liza said she has had to run 40 miles on the treadmill and has a 2.1 mile loop near her house that she will run over and over again so that she can stop in and check on her family during her training runs. Someone else's reality may not be your reality. But, continue to put in the miles and train for your race. One motivating factor Liza uses is always having a race on the calendar. If you have something to train for, you'll have the desire to go run. You'll want to show up race day with your best self: prepared, motivated, and with a positive attitude. A positive attitude allows you to go out and overcome obstacles. Sometimes, regardless of preparation, you may have a bad race. Don't focus on the negatives, even if you have a bad race or a bad run. Use it to challenge yourself to do it again. Not only is Liza an amazing runner, she also does a lot for her community. Each year Liza works with approximately thirty veterans, through her Band of Runners trail camp, who are struggling to be physically active and connect with their communities. The camp's mission is to share the community of trail running and the physical and psychological benefits associated with running in nature. It also helps to connect them with other trail runners in their communities and provide them with a strong support group. Resources: Band of Runners Website Liza Howard Twitter Liza Howard Website Liza Howard Instagram Thank you to my wonderful sponsors Generation UCAN, Altra, and Body Health for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Rea

Have you ever experienced an injury so severe you thought you would never come back from it? Do you remember the thoughts that ran through your mind? Or the disappointment you felt? In 2017, Hillary Allen was ranked first in the Skyrunning World Series. This series consisted of high altitude endurance races spanning anywhere from 50k to 100k. Hillary, sponsored by The North Face, was at the top of her running game when she suffered a catastrophic injury after a 150 foot fall during the Hamperokken Sky Race in Norway. Hillary suffered two broken arms, two broken vertebrae, two broken ribs, ligament damage in her foot, and several bruises and lacerations. While many people may have seen this as an impossible setback, Hillary took it as a challenge and faced it head on. What is Strength As runners, we define ourselves as runners. When you experience a runner's high, it is an experience like no other. But when we can't experience that high due to an injury, especially one that will keep us away from the sport we love for so long, we will experience both physical and emotional pain. It is in these moments that you can define yourself as someone who gives up, or you can define yourself as someone who is not only a strong athlete, but a strong person. Being a strong person may seem easier said than done. So, how do we find the strength to press forward when the situation seems so dire? Try starting a journal. Writing down affirmations to yourself will help pull you through these hard times, even if you don't believe them. Write positive messages to yourself and then go back and read those messages. You can empower yourself and nurture a belief that your strongest athletic days are ahead of you. You may not be able to see the light at the end of the tunnel, you may even think it's not there, but it is! The more you affirm this within yourself, the more you will buy into it. Strength is also being able to rely on other people. It is ok to be vulnerable. It is in moments of vulnerability that we find the most strength. We can ask for help and that's ok. It takes strength to rely on other people. Strong isn't always, "Let me do it myself," but can be, "Please, I need help." Be Honest with Yourself and Don't Give Up One of the more serious injuries Hillary suffered in her fall was a Lisfranc injury. This type of injury typically takes close to a year to fully recover from. Hillary's doctor told her she may jog again, but most certainly would not run again. As heartbreaking as this may be to some people, Hillary made the decision to not allow this diagnosis to eliminate hope that she may not run again. Instead what she decided to do was allow the impossible to motivate her and make her optimistic. If you sustain an injury and want to get back to running, you can do it. The first step is realizing it will not be easy. You and only you make the decision on how you are going to handle the hard times that are sure to come. It is ok to doubt yourself. It's human nature to experience feelings of reservation and uncertainty; but doubt has the ability to foster belief. Think back to the last time someone told you that you couldn't do something. How did that make you feel? Did it motivate you to prove them wrong or did you decide to believe what was being said? We can become so overwhelmed by focusing on our inabilities that we forget about how much we are truly capable of doing. Surround yourself with people that want to see you succeed, with people that will listen to your negative thoughts and fears. Put those scary thoughts out there and be honest with not only yourself, but with your support group. Sometimes honesty can be hard, and if you find that you can't do it, fake it. And continue to fake it until that self-doubt is gone and you begin to believe in yourself. People are stronger than they give themselves credit for, but you can do it. If you give yourself permission to suffer a little bit, you'll surprise yourself with how strong you really are. Don't Call it a Comeback Your return to running following an injury or a break may insinuate you are coming back, but don't call it a comeback. Coming back means you are coming back to the same place you left off. But you are not. The journey back from an injury should make you feel like a completely different person. You cannot compare yourself to the person you were before. By doing this, you will put a lot of unnecessary pressure on yourself which will diminish the joys you should feel while running. Know that while your pace may not be where it once was, you are now a stronger athlete, with new knowledge and a greater love for running. By calling it a comeback you put a lot of internal pressure on yourself. Pressure that is unnecessary and that can take away from the joys running should bring you. Not only do you put pressure on yourself, but it can also be frightening. However, the opposite of fear is courage. Getting back out there and running is what courage looks like.

Runners are a different species. Not only is running our sport but it is our passion, our mental break, our chance to distance ourselves from the world and the stressors of everyday life. However, as a runner, I am sure you have suffered injuries and setbacks. You are not alone. According to Cindy Kuzma, journalist for Runner's World, and Carrie Jackson Cheadle, mental skills expert and nationally recognized for her expertise in sport's performance, about three quarters of runners will suffer an injury within their first one to two years of running, and an even greater number will suffer some form of injury throughout a running career. Kuzma and Cheadle, authors of the book Rebound: Train your mind to bounce back stronger from sports injuries, have studied injuries and the mental toll that can take on your mind and have sought out to educate people of the importance of your mental health during times of injury. Is There a Good Time to Take Time Off and Reset Runners are stubborn and do not like taking time off from their sport. However, after sustaining an injury, rest will become an important part of your recovery. Cheadle says, "It takes more mental toughness to stop and to take that break and to focus on your recovery then it does to push through. A true sign of mental toughness is wanting something so bad but willing to back off for a little bit to give your body what it needs to hit your goals." We tend to focus so much on the now and the current situations we find ourselves in. But, when we goal set, we focus on the future and where we want to be one month, six months, or even one year from now. The same should be said for our injuries. We have the amazing gift of internal knowledge. We know more about our bodies and how are bodies are feeling than anyone else. One benefit of tapping into the psychological aspect of recovery is we allow ourselves a chance to conduct a "self-inquiry." As you proceed to heal from a running injury you can ask yourself, "Is it time to push hard or is it time to rest? Will pushing now benefit me three months from now or will it hinder my recovery process and push my goals back further?" Running Becomes Our Identity Running, or being an athlete in general, can provide you with a high athletic identity. We all have different identities and play different roles in life, whether it is the role of a mother or father, an employee at our place of employment, or a student. At times our feeling of self-worth may be more connected with one identity than another. This tends to be especially true with high endurance athletes. When we sustain an injury and are unable to train or compete, we lose a part of ourselves when we lose that athletic identity. It is in these moments where your true identity will come out. As opposed to looking at the situation through a microscopic lens, we need to pull back and view the bigger picture. You are still an athlete; however, recovery just becomes your new sport. The time and energy you used to put into running now gets put into your recovery. This is the time to mentally reset, work through the healing process, both physically and mentally, and learn something from the experience that will make you a better runner as you begin to train again. The Hero's Journey What is a hero and how does a hero become a hero? If we think about heroes, both fictional and real, these individuals suffered major setbacks and had to overcome them in order to obtain "hero status." For example, arguably one of the greatest athletes of all time, Michael Jordan, did not make his high school basketball team. This devastated him. So, what did he do? He got in the gym throughout the course of the next year and worked hard every day, letting that experience motivate him to be the best. The same should be done by each of us as runners. There are mental drills that can help us push through the mental agony that comes with being unable to perform the sport we love. Kuzma said following an injury we each have the natural human reaction of, "Well this sucks!" But if we change our thinking, we can come out on the other side stronger than before. Change "this is going to suck" to "this is going to be hard," and see how that makes you feel. Then take, "this is going to be hard" and change it to "this is going to be a challenge." Now, how does that make you feel? Then you can eventually change "this is going to be hard" and arrive at, "this is going to be an opportunity." See how that makes you feel? Do this with small situations and practice it so that it becomes easier to do with bigger obstacles. Obstacles can be opportunities and you get better as you practice. Being Disappointed is Alright, but Don't Let it Consume You As runners we belong to a very unique community. We train hard. We push ourselves to the point of exhaustion. We get excited when we set personal records and we get excited when our training partners set personal records. But what happens when we sustain an injury a

If you live in a developed country, you likely enjoy the benefits of being able to rely on government systems that protect you. You can walk outside and feel safe in your neighborhood, put money in your bank and have faith it will be safeguarded, or voice your opinion and not be punished. You probably also follow a set of rules without much thought for the same reason. You don't steal from others, drive backwards on the freeway, or shoot your neighbor's dog after it poops on your lawn. To be fair, some of these scenarios are simply using your common sense. But have you been in a country with limited driving rules? Google "crazy driving in India" and you'll see what I mean. The point is, we rely on rules and regulations to protect us and help us make decisions. Luckily, we don't have to think about the morality of every decision we make. Instead we can focus on working hard in our job, spending time with our family, or thinking of creative ways to keep that dumb dog out of our yard. What the heck does this have to do with running? A Controversial Shoe Enter the Nike Vaporfly. We live in a world that is continuously looking for that next big thing to help us run faster. How can we lose more weight? How can we recover from injury? How can we avoid injury? These mainstream questions have people lining up to give their money away whenever a new product or study comes out. A shoe that has created controversy for several reasons, the Vaporfly was one of the first to have a carbon fiber plate, acting almost as a spring for the runner's foot. However, the way the shoe was first released was just as controversial when Nike made the shoe available to just a handful of elite runners. Today, the Vaporfly has officially been allowed into the 2020 Olympics. Some athletes and media don't agree with the decision, but the even bigger problem is how the shoe has been regulated thus far. What Qualifies as Cheating? Alex Hutchinson made his way on the show today for the third time. That sets a record for the Running for Real podcast, and for good reason. Alex is an amazing sports researcher, author, and journalist. Most recently he participated in a study riding a bike through the Italian Alps after putting on some funky headgear and experiencing brain stimulation. Alex was also one of the first members of the public to try out the Vaporfly when he was sent a pair to write an article about them. Like many, he has had to make the decision of whether or not to use the shoe that promises at least a 1% improvement in your performance and a quicker recovery time. Is it fair to use a shoe that makes your performance immediately better? Is it fair to use something that athletes in the past didn't have access to? Is it fair to use something that other competitors don't have access to today? These are the hard questions. What actually qualifies as cheating? Is it cheating if you can get away with it? What if there is a loophole? Is this a matter of following rules or following your moral compass? Leveling the Playing Field How will Alex make his decision about running in his Vaporflys? Well, to him it's about a product being available to everyone. His Vaporflys have been sitting on his shelf for a few years now, but as he trains for the London Marathon, he's pretty sure that he'll run in them. Now that every major shoe company has some sort of carbon fiber shoe, the playing field has been leveled and running in this new shoe doesn't feel like cheating. It's up to the organizations to further determine what is fair. Like everyone else, we don't have all the answers, but these are questions worth thinking about. In the end we hope that the institutions set clear rules that promote good health and fair competition. That's what it's really about. Resources: (Episode 97 with Alex) (Alex's Book) Endure Alex's Website Alex on Twitter Alex's Article on brain stimulation Thank you to my wonderful sponsors Athletic Greens, Janji, and Butcher Box for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Butcher Box is a company that provides a delivery service of fresh and high quality meats. They are free of antibiotics, added hormones, and each box has 9-11 pounds of meat. You can even customized your choices or cuts of meats from beef, chicken, fish, pork, and bacon. This is a great way to get healthy, humanly raised, grass-fed, and free range meat. I am going to be giving you a special as being a listener by getting 2 filet mignons, a pack of bacon, and PLUS $20 off of your first box. When you sign up now here or you can use code tinamuir at checkout for the offer. JANJI is an official sponsor of the Running 4 Real podcast, I am so

We've all seen the picture of an iceberg that shows what we see above water is only a fraction of what is happening underneath. This depiction is the reality for many people or situations that we encounter every day. The story always has more to it than first meets the eye. This is no different for Alysia Montaño. Many know her as "the runner with a flower in her hair," or "the pregnant runner." But like all elite athletes, Alysia is more than a runner, with a lifetime of stories that make her who she is. Today Alysia not only helped us understood who she is, but how we can look beneath the surface to understand others and even ourselves in a new light. The Pregnant Runner Although Alysia has won seven national championships and two world championships, some of her biggest recognition came when she decided to run at the 2014 USA Nationals while she was 8 months pregnant. Like you would guess, many people (who were not her coach, midwife, or doctor) began questioning what she was doing. "Is that healthy for you or the baby?" they would ask. Alysia was being healthy, and her first daughter Linnéa was carried to full-term, strong and healthy. While Alysia didn't PR during that race, she finished strong and proved her point. It is okay to be a mother and a runner, and it's okay to do them simultaneously. This was just the beginning for Alysia and boldly living her beliefs. She continues to speak out today for women and underprivileged groups, working with brands that support women in their careers and their motherhood and calling out those brands that don't What Privileges Do You Have? With all the talk of equal rights, planet conservation, and other issues, life can get overwhelming quickly. Sometimes you might just want to curl up into a cozy ball under a blanket and shut out the world. It's easy to want to just put your head down, live your own life, and not try to change a world that can seem unchangeable at times. Alysia recommends to simply take a moment and recognize all the privileges you have when you feel this way. For those that don't have the same privileges, they don't have the option to hide from their challenges. They must fight every day. All of us have both more and less privileges than other groups of people. Hopefully this gives you motivation to keep working toward a better life while being grateful for what you already have. Work hard to gain those privileges you don't yet have, and look out for those that have even less. Put yourself in the shoes of others and you will find energy to fight for them. What It's Like to Be a Russian Athlete Every person has a different story. When Alysia found out that she would be upgraded to the Bronze Medal from her initial fourth place finishes, it was difficult for her to describe her feelings. Of course, she was happy to find out she would receive her medal, but also upset about the entire process. It will be impossible to truly give Alysia what she deserved. A moment with her country's flag, standing on the podium amidst other athletes, lost pay and potential contracts, and having her departed grandmother never know of her accomplishments are all part of what she will never get back. Her story was changed forever. Yulia Stepanova, the Russian athlete who was the whistleblower to set off the doping allegations was able to talk with Alysia about her experiences training as a potential Olympic athlete in Russia. Her story is very different than those runners in the U.S. While most athletes in the U.S. need to go searching for illegal performance-enhancing drugs, these Russian athletes were given pills at a young age, expected to take them, and rarely told what they were. To perform clean, they had to overcome more hurdles than should be expected of them. Alysia recognized that Yulia not only had a much different experience than her as an elite athlete, but also risked her life in being a whistleblower. Run in Their Shoes The takeaway is straightforward, though not easy. Try to consider other people's lives and experiences. No one has the same story as you, whether that is an underprivileged member of society or a foreign athlete. We can continue to work toward something greater by doing our best to understand the people around us. Resources: Alysia on Twitter Alysia on Instagram Alysia's Website Keeping-Track Podcast Thank you to my wonderful sponsors Generation UCAN and Altra for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real

Do you want to be able to run for your entire life? Then the number one most important thing for you to consider today is the world we live in. Politics aside, we want to be able to keep running on this beautiful planet. If we continue to treat it the way we have been the last several decades, that won't happen. This is important to us as runners, and it makes sense. We are out there breathing in the air and taking in the scenery. Of all people, we recognize the differences in temperature and air quality on a daily basis. It effects how far we can run, how fast we can run, and if we can run at all. We get it. So what are we doing about it? Back on the show with us today was Clare Gallagher. Since she was last with us on the podcast, she won Western States, the world's oldest 100-mile race. Just before that, she was doing the thing she is just as passionate about, working to save the planet. Just two weeks before the incredibly difficult 100-miler, Clare was attending a Climate Conference in Alaska and traveling with her sponsor company Patagonia, well known for their social position and activism. She returned home just 20 hours before race time. But Clare gives credit to her trip as part of the reason for her victory. Yes, she is a great competitor and likely in the best shape of her life, but her passion for the planet is what gives her her greatest motivation and strength. A Challenge Greater Than 100 Miles Listening to Clare gives you an understanding of how great a challenge we have in front of us. The momentum is still headed in a negative direction. These forces are such that by the time we see the effects of climate change, we are well behind in fixing them. However, Clare doesn't give up. The only thing she or any of us can do is wake up and put in the work to make positive changes. Just like running 100 miles, changes in our actions as a global community start with a single foot forward. Every step adds up, and if we focus on the thing directly in front of us, we will indubitably make progress. What Can We Do? The next step is learning what we can do to help and then doing it. Continuing to search, read, and learn is Clare's advice. A great first step is to simply become aware of the things you are purchasing and the activities you are doing that have an effect. How often do you use single-use plastic products? Are you eating meat more than you need to? How much energy are you using? Can you reduce it? By this point, you have probably heard several things you can do to make a positive change. It's not easy or realistic to change everything you are doing, but there are certainly small things you can try. Maybe try having a "Meatless Monday," or if you are already doing that you can try having a "Meat Monday," where it is the only day of the week you eat meat. It could be as simple as asking a co-worker if they can carpool with you once a week, or actually seeing if your city has public transportation that could work for you. You will be surprised at what you will find when you begin to search. Of course, people with all political views can participate positively. Enjoying the earth is one thing we can all have in common. But that doesn't mean you can sit back quietly. Being an active voice in whatever party you belong to is beneficial, and letting your local representation know that you care is a powerful thing. Act Now Whatever it is you can do, do it now. We truly can't wait without further consequences. Use your voice, your actions, your vote, and your wallet to make these changes. We runners love this planet, let's make it known. Resources: Clare on Instagram The Game Changers Movie Before the Flood Inside Bill's Brain Protect Our Winters Sunrise Movement Joe Rogan and David Wallace-Wells (Book) The Uninhabitable Earth (Book) The Water Will Come Additional Links to Causes Clare Supports POW Trail Volunteer Toolkit ORGANIZATIONS Protect Our Winters - My recommendation fro the best climate change advocacy org to get involved with. 1% For the Planet - Where I donate 1% of my income. Runners For Public Lands - Running environmental group inspiration out of Ventura, CA. Save the Boundary Waters, MN - Runner running across the Boundary Waters Wilderness Area in order to raise awareness about the proposed copper mines. PODCASTS Drilled "Uncovers the mechanics of the longest-running and most elaborate propaganda campaign of the century—the creation and spread of climate change denial." Threshold - In depth look at potential of drilling Arctic National Wildlife Refuge. READ New York Times Climate Newsletter Background on air quality (Clare's blog) Carbon offsets explained: More specific link on carbon offsets via POW. A New Year's Climate Diet Thank you to my wonderful sponsor Recoup Fitness for sponsoring this episode of the Running for Real Podcast. Recoup is a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professi

Nothing matters more to a runner than their feet. It's one of the few things that we feel comfortable with spending decent money on. We know that shoes are about the only thing you need to get into running, so over the years, getting the best shoes for our feet is what we have focused on. The right pair of shoes can make a big difference in how you feel about running. Can you imagine trying to run in a pair of firefighter boots? Or what if every time you laced-up, you put on a couple of two-foot long snorkeling fins. Running definitely wouldn't be as enjoyable. For a decade or two, minimal footwear, or even running barefoot has gained popularity. Perhaps you've considered it, or even given it a try. For the majority of runners though, it's mostly an experiment. While it isn't very reasonable for the most of us to run barefoot, whether it's the terrain where we live or the way we feel about it, the barefoot movement has made some big differences in how our shoes look today and how experts research the foot. Jay Dicharry is one of those experts. He is a physical therapist and a sports clinical specialist. He has written two books on running and helps several types of athletes recover and increase their performance. Jay's goal is to help people achieve their goals by working backwards from those goals, finding the weak points, and strengthening them. The Connected Human Body Most recently, Jay has focused on feet. He's found, that just as runner's now want to strengthen their hips and core, they should also strengthen their feet. If you don't know already, the reason behind strengthen our hips and core is to avoid injury and perform better as a runner. It may not be intuitive at first, but strengthen these areas of our body help to keep better posture, longer. As the children's song "Dem Bones" suggests—cue the music—the knee bone's connected to the thigh bone, the thigh bone's connected to the hip bone...and so on. With proper posture, we don't put too much pressure on the wrong parts of our body. As we fatigue, those muscles that we have trained, lose their form. So even if your legs are strong and still moving, your weak hips and core could, for example, lead to unnecessary strain on your knees. Focusing on a Runner's Feet Similarly, our feet can use some strengthening. For a number of years, shoe companies and professionals really wanted to tell you that you have a certain type of foot, one that needs a higher or lower arch support, or a wide or narrow shoe. Jay says that our feet both pronate and supinate, something that used to be classified as a "type" of foot. "Feet need to move," he says, "they aren't like a static bridge." Instead of trying to find the right type of shoe for your foot, he suggests wearing multiple types of shoes throughout the week so our feet get used to different environments. The bottom line is that if we have stronger feet, we can run faster, jump higher, and cut harder. The focus should be on freeing our feet and strengthening them, rather than confining them and creating an inflexible and insensible foot. How to Strength Your Feet The process of strengthen your feet is similar to most healthy habits. You don't need to do it a lot, and it's most effective when done consistently over a long period of time. For children and those that train without shoes, feet are still flexible and using them without shoes or with minimal shoe constriction keeps them that way. For most of us, we can strengthen our feet by doing simple exercises. Practicing balance and doing other exercises barefoot can help, as well as using some of Jay's feet strengthening tools. A good way to incorporate foot strengthen exercises is to add them at the beginning or end of a run and to not consider the run complete until you have finished them. Training correctly for a short amount of time is often more effective then training incorrectly for a long period of time. Think about that when considering adding a foot strengthen exercise to your routine. Whatever we can do to train better, we should happily embrace it. The challenge is in deciding how best to spend our time training. How will you train smarter this year? Resources: Jay's Website Rebound Physio on Twitter Running Rewired Anatomy for Runners Thank you to my wonderful sponsors Recoup Fitness, BodyHealth, and Generation UCAN for sponsoring this episode of the Running for Real Podcast. Recoup is a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portable cryosphere massage roller that stays cold for up to 6 hours, easily cleanable, and mess free! Click here to get 15% off by using code: tinamuir If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to ge

You watch them constantly for two weeks straight once every four years; strong, confident, and full of national pride. Olympians take the world stage for just these few moments, and then for most of them, it's back to a fairly normal life. They have families and jobs just like you do, but they also dedicate an intense amount of time to perfecting their craft. So, what does a life of an Olympic athlete look like? What do they think about and care about? How do they manage to train and take care of daily life? I interview elite athletes on the podcast fairly regularly. However, we don't always have the chance to cover such a broad range of topics and ideas. Today with Molly Huddle we chatted about nearly everything related to her Olympic life, from her daily training schedule, to her thoughts on life after running. With the 2020 Olympics right around the corner, your increased understanding of the athletes' lives will have you cheering louder than ever. The Daily Life of an Olympic Runner To begin, we can look at the obvious interesting facts. How much time does Molly train for everyday? While this looks a bit different for every athlete, Molly's dedicated daily schedule is something you can expect most athletes are doing. Molly's training has increased recently as she has decided to go from track distances, to the marathon. Some training has stayed the same, but the extra miles simply can't be missed when you are preparing for such a long race. Not only that, but her hours spent sleeping has also needed to lengthen to recover from additional miles. On a typical day, Molly gets out the door to start her first training at 10:00 in the morning. She finishes that session around 1:00 p.m. and then heads back out at 5:00. Before and after every run she will do something to make sure she is running her best. That often means foot and hip mobilizing exercises before, and a workout in the gym after. She also usually gets in to see a chiropractor two or more times a week. Needless to say, she is putting in a lot of time to focus on her body. For Molly though, this is a full-time job. She is sponsored by Saucony, and as such, can and should be doing what it takes to run her best, even when it isn't for an Olympic trial. Running After the Sponsorship Days Molly would like to run competitively for as long as she can, it's one of the reasons she switched to the marathon distance. With each new running career phase, she thinks ahead to how she can be involved in running forever. Right now, she is focused on qualifying for the Olympic team, but it's not hard to see how she is setting herself up for a life time of running. She mentions that she wants to be involved long-term, including running and watching running. She has also become a voice in the running world, sharing her thoughts on her social media accounts and her new podcast. For every professional athlete, there is the option to love and advocate for the sport, or to simply be in it while the pay checks are coming in. Molly's view is clear; she loves the sport of running. She has hope in its future and has an optimistic view of where it can go. Keeping a Clear Mind An Olympian has a lot on their mind. Even the idea of doing a physical activity to the very best of your ability is a cognitive challenge. Talking with media, navigating sponsorships, representing your country, and dealing with nerves are just a few things they need to think about. The last thing that you want to give your time to is thinking about the other competitors, especially when it comes to cheating. Every year, there are athletes caught doping, and it can be difficult to overcome that obstacle physically, but also mentally. While there are improvements to testing, there are always new ways to gain an edge unfairly, even when it comes to the only advantageous equipment in running—shoes. Molly does her best to focus on herself, knowing that there are clean winners every year as well. She is willing and able to raise her voice about issues she cares about, but she also doesn't let the cheaters affect her by thinking negatively about her potential compared to theirs. Staying hopeful and confident is what keeps her moving forward. Running for Women "Sport...is a place for women to thrive," says Molly. While there are still improvements to be made, there are opportunities like never before. As her final thoughts in today's podcast, Molly emphasized that women can learn leadership and develop a positive relationship with their body. As you watch your favorite female athletes perform at the Olympics this year, think about their journey to get there. I hope you do, and I hope you are inspired to be a strong, confident woman too. Resources: Molly's Website Molly on Instagram Molly on Twitter Keeping-Track Podcast Molly's Runner's World Article Thank you to my wonderful sponsors Recoup Fitness, Vital Farms, and Janji for sponsoring this episode of the Running for Real Podcast. Recoup is a product that I WIS

Do you believe that it is possible to be ultra-successful, dedicated to your craft, and still find time for joy every day? How much commitment, hard work, and suffering are necessary to be the best in the world at something? Is it possible to have big goals, spend time with family, and have a fulltime career? These are some of the toughest questions to answer. It is hard enough to find the will power and drive to uncover your potential, but then the thought still remains, "Is it even worth it?" Michael Gervais is a high-performance psychologist. His goals revolve around figuring out what great performers have in common that drive them to success. Specifically, he is interested in how they use their minds to unlock new potential. Michael's work is fascinating. He is helping world-class athletes perform to the best of their ability and showing the rest of us that psychology is for everyone that wants to improve, not just for those working through mental challenges. In this episode we learned a bit about how we can use our mind to reach our potential, what is possible for us to accomplish, and if we can have fun while being great. This podcast will motivate you to be better and teach you how to set goals in a way that will have you loving life. The Process vs the Outcome If you want to be your best, it's important to focus most intently on the things that you are doing to get you there. We all know that a goal without a plan is simply a wish. You can't be a superstar by simply saying you want to be a superstar; you have to practice. You have to develop your craft, put in the training hours and all that. This is bigger than the results though. When we are process focused, we forget about the outcome altogether. The process IS the goal, and the outcome is simply a biproduct. We aren't dreaming of standing on a podium, but we are genuinely curious about our potential, which is discovered during the process. The Outcome Isn't Important What if our goals had nothing to do with that fleeting moment of recognition? How would that change our mindset? The balance between family, career, and personal goals would change. Time spent with family could be more genuine. The most decorated athletes in the world understand this. Crossing the finish line, standing on a podium, and receiving a medal aren't worth anything at all if you haven't enjoyed the process. When you focus on the process, your actions are based on emotions of gratitude, curiosity and excitement. You want to know what you personally are capable of, based on all the other things that you choose to do in life. This allows space for family, career, and a handful of other interests. With a healthy mindset focused on those things that produce results, your actual results are likely to increase as well. What is Your Real Goal? When deciding what you want to focus on, it's important to take a step back and think about what you really value. This is not an easy task. It's an activity that requires some vulnerability and long-term thinking. Dr. Gervais suggest asking yourself, "Am I better human because of this? Do I know more? Do I feel more?" He expounds by discussing the example of going on a four-hour weekend run. Whether or not this run is going to help you win a marathon, how is it benefiting you? These are the questions we have to answer, regardless of a momentary victory or defeat. Are our actions making us better humans? Are we happier? Are we able to better connect with others? If you can answer yes to these, continue doing what you are doing, otherwise, look to make a shift in what you do, or how you think about it. Get Quiet A very hot topic today is being present. With media spreading the way it has, this will not go away. Michael says that in today's world, it's almost mandatory for everyone to meditate to keep a healthy mind. In order to really set your best goals, focus on the processes, and be in the moment, take some time each day where you are alone with your thoughts. It doesn't have to be much, but it will help you stay on a healthy path. You get to choose the life you live and the way you think about it. Make sure you are choosing it and not letting others choose it for you. Resources: Michael on Twitter Michael on Instagram Michael on LinkedIn Compete to Create Finding Mastery Podcast Michael Gervais "Compete to Create" course spot giveaway go here for more details! Thank you to my wonderful sponsors Generation UCAN, Athletic Greens, and Vital Farms for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to

It truly is the best time to be a runner. As a woman, an underprivileged child, an elite runner, a master's runner, a blind runner, or any other type of runner you can think of, your opportunities are massive and growing. Today you have access to some of the best information on running, from internet forums to professional studies. You can run for a career or run for a hobby. You can track your miles with a watch, and you can run with like-minded strangers in new cities. The possibilities are simply endless. This year the largest marathon in the world had the most participants it has ever had. Some 53,000 runners laced up and started the 26.2-mile race in New York City. Next year will mark the 50th anniversary of this highly cherished event, and the New York Road Runners (NYRR) organization who puts on the race every year, expects the race to continue to grow. Michael Capiraso is the President and CEO of the NYRR. This year was his 28th consecutive year of running the New York City Marathon. He is passionate about running, and even more so, helping other people get excited about running. Today he talked to us about his job, the running initiatives they are working on, and some of his personal training habits and goals. Michael is one of those people that loves what he does, and it shows in his enthusiastic and happy leadership. Tune in to the Running for Real podcast today to learn more! Run to Give A significant amount of the NYRR's day-to-day business is to educate runners and provide running opportunities to those that wouldn't otherwise have them. They work with former and current elite runners like Meb Keflezighi and Jenny Simpson who volunteer to spend time with kids, inspiring them to be healthy and active. Creating a strong community of volunteers and team members is something Michael Capiraso has been very successful at. Everyone that participates in one of NYRR programs feels like thay are a part of something bigger than themselves. From volunteering at the marathon to donating to their "Team for Kids" program, there are many ways to get involved. One of NYRRs initiatives involves donating running shoes to kids in their youth programs. In collaboration with New Balance, for each new pair of running shoes purchased from the New Balance Run Hub they donate a pair to a youth. Running is one of the simplest sports, all you need is a pair of shoes, and Michael wants to lessen that barrier even further for kids. Virtual Running Races Capiraso and the rest of NYRR have found other ways to grow the running community by connecting runners around the world. While many of the events sponsored by NYRR take place in New York, they've always wanted to give opportunities everywhere. Today you can participate with and compete against someone in New York or Tokyo. So how exactly does it work? NYRR works with the Strava running app to track your route and time. Simply download the app, decide where you want to run, and go for it! In addition, you can print out an official bib and enter to win prizes as a virtual race participant. Michael Capiraso's Yearly Running Goals What about Michael personally? As someone focused on the running of others, Michael rarely talks about himself or his personal running journey. But as someone who has run marathons for three decades, he has plenty of advice to offer. In 2018, on his 27th New York City Marathon, Michael ran his fastest marathon ever. This year he was on pace to complete another personal best when he suffered an injury at mile 20. Unfortunately, he wasn't able to beat his previous time, but he was still able to take away positives by sharing his experiences with others. Each year Michael sets three training goals to switch things up. For this year he worked on his core, ran more of his miles slower, and ran the last 10 miles of the marathon course 26 times. These new ways of training are what keep things fresh and fun for Michael, so that he never puts too much pressure on himself or his race time. Do Things Differently Like Michael, you can approach the new year a bit differently. He suggests listening to other people and setting unique goals so that you can find ways to improve and new ways to enjoy running. What will you set out to do this year? Resources: Michael on Twitter New York Road Runners United in Stride Achilles International Thank you to my wonderful sponsors Janji, Athletic Greens, NYRR, and Vital Farms for sponsoring this episode of the Running for Real Podcast. JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world, currently is Mexico, to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE. Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here. Athletic Greens is a simple and

Kara Goucher knew her life would change when she decided to report her coach to the FBI. Making a choice to do what you believe is right, no matter the personal consequences, is a worthy and stressful decision. This was in 2011, eight years before Alberto Salazar received a four-year coaching ban. Leading up to that decision, and the eight years that have followed, Kara has had many life-changing events. The birth of her child, podium finishes, and involvement in the ongoing investigation has kept her extremely busy. Through all of this Kara lives day by day. Like you and me, she strives for balance and looks for ways to enjoy each day as a runner. Today, Kara told us about her feelings on Nike, how she became an activist as a shy person, and what she loves about running today. You won't want to miss this one! Being a Whistleblower There are always consequences when someone decides to speak up. For Kara, she knew that if she reported her coach for doping violations, she may forever be questioned by others as to whether or not she was too was a cheater. These potential accusations can cause emotional and financial damage. In Kara's case, both were true. Shortly after Kara become public about her stance, she lost a contract that was about to go through. In addition to that, coaches and others said things about her that made it difficult to know who to trust. The process was dreadful and long, not knowing when or if her words would be heard and if actions would take place. If They Can Do It, so Can You! But it was all worth it, and Kara regrets none of it. Buoyed up by others in the running industry that have had to go through worse, or still have their entire careers in front of them, Kara has found her voice. She doesn't see herself as an extrovert, ready to yell to the crowds for change, in fact she considers herself quite shy. However, she said that once things became personal, something that she really believed in, she couldn't stay quiet. The examples of others are often what helps us to accomplish great things. Most success stories begin with great mentors or aspirations taken from personal heroes. This really is no different. If you want to be better, follow those people you look up to and glean from their greatness. Following someone like Kara is a great start. If You Can Do It, so Can Others! When we follow the example of others, we are doing more than just helping ourselves. On every level, people are inspired. For example, what an Olympic athlete does inspires everyone, though they can sometimes be additionally influential to those hoping to qualify. And to those that are trying to qualify, they may inspire the college athletes, from the college athletes to the high school athletes, and so on. Your neighbor may not be inspired by Kipchoge, but they are probably inspired by you. In addition to doping violations, Nike coaches have been accused of body-shaming. Imagine that, the fastest runners in the world aren't free from fat-shaming. This is another issue that Kara has been taking a stand on, and something that you can share with others as well. Quite frankly, the scale has become too much of a focus in sports. Performance is what matters most to professional athletes and really, to everyone. How your body feels and what it is capable of doing for you is the best way to determine your physical betterment. Eating those things that make you happy and strong and bring about great recovery are what is most important, not the numbers. Your body is amazing. It will know when to lose or keep weight. Trust it, and be there for it in the long run—pun intended. If We Can Do It, the World Changes. So, what happens for Kara now? Well, for the most part, we wait and see. She is at ease with her decisions, but there is still a long way to go for the running industry. Kara is hopeful that as the running community works together, organizations will also do what they should. As we come together, changes are likely and powerful. We can vote with our feet, and in this case, with our wallets. Companies are forced to change when customers vote this way. What we say can be effective, but what we DO rings even louder. Resources: Kara on Twitter Kara on Instagram Kara's Website Clean Sport Thank you to my wonderful sponsors Generation UCAN, Recoup Fitness, and Body Health for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! TINAMUIR25 for 10% off. Recoup is a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portab

There are some names in the running world that become almost technical words within the sport, because they are so well known. Just like tempo run or PR, the names of both my guests today have had big impacts on our running world. Max King has been winning races for decades. In almost every distance, terrain, elevation you can think of. Max has truly stood out through the test of time, as one of the greats, particularly within the mountain, trail, and ultra running world. Max has an approach to running that all of us need to be reminded of; that running should be fun, running should be changing constantly, and new things should be an integral part of your life. Max has never been afraid of taking on new challenges, finding ways to keep running interesting, because really, that is the only way to lifelong happiness within it. James McKirdy has built a coaching empire within just a few years. With 25 coaches, many elite and professional runners, sharing their secrets, there are now hundreds of athletes on the McKirdy trained team, all growing and becoming their own best selves. Both of these runners are real, honest, and refreshing. This conversation may have taken some darker turns, but it is full of laughs, feel good moments, and OUCH moments. This podcast may not be your typical live show, but it will certainly be enjoyable. Be ready to laugh your way through the hard part of your next run. Thank you to my wonderful sponsors Athletic Greensand Recoup Fitnessfor sponsoring this episode of the Running for Real Podcast. Athletic Greensis a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Recoupis a product that I WISH I had as an Elite and a Collegiate athlete, introducing hot and cold – innovative therapy tools that are tested by professional athletes, without the professional price tag. It is the perfect product for shin splints, plantar fasciitis, IT band issues and recovery. It is a portable cryosphere massage roller that stays cold for up to 6 hours, easily cleanable, and mess free! Click here to get 15% off by using code: tinamuir Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Max and James, I look forward to hearing your thoughts on the show.

Everyone knows the stories of the pros. The professionals, the experts, the people who already have found their confidence, their strengths, but what about the other runners. The rest of the running population, who have been through some real struggles, but have never had the opportunity to share their stories, their experiences, their courage with the world. At Running For Real, we try to do exactly that. Give a voice to those who are inspiring and motivating, but those who often are forgotten as they are not at the front of the race. This time it is through a live show. We are bringing you meet the Running For Real Superstars Community live from the California International Marathon Expo. I am excited to bring up Janae Barron, the mother has gone from a 3:20 marathon to 2:50 marathon, and was at CIM to attempt to run an Olympic Trials qualifier. Janae will show you that even if something seems intimidating and too high to reach, what do you have to lose in trying to reach it? Joe Retherford lost his sight age 17, and was at CIM to complete his first marathon. I had the honor of being his guide the day after we recorded this episode. But Joe's story and learning to love his life post vision loss is inspiring, and wonderful to see how running played a big part. Charissa Lin never saw herself as a runner, always thinking as an Asian American that sports weren't her thing, so why even try? She has now completed the marathon majors, and taken her personal best a long way since her first marathon. Many physical setbacks along the way could have stopped Charissa, but they didn't, and for that, we admire her dedication and love. Listen to these three runners share their triumphs, setbacks, and what they have learned. THIS is what running for real is all about. Thank you to my wonderful sponsors Body Health for sponsoring this episode of the Running for Real Podcast. Now having to follow around a toddler and being pregnant, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10 Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Janae, Joe, and Charrissa, I look forward to hearing your thoughts on the show.

Just when you thought you've heard every type of running story, another one surfaces. New and old categories of running seem to continue to appear, as if running itself is doing everything it can to reach all people. If today's story doesn't convince you that running is for everyone, (or for every creature for that matter) I'm not sure what will. As you've seen, the competitiveness surrounding running is adapting. There will forever be an individualistic aspect of running, as there is no one that can move your legs except you. And fierce competition will always exist at the top level as elite athletes compete for prize money and lucrative brand contracts. However, for the general masses, we have seen a huge surge of team spirit, curiosity, and sense of community. Multi-day relay races, obstacle course races, and ultramarathon trail races are a few bucket list items that people like you have been adding to your to-do lists. Now you can add one more: Racing with donkeys. Running with a Donkey With no context, you may be a bit bewildered by the concept of doing a 29-mile race with a burro. But after you listen to Chris McDougall talk about his experience of training and running with Sherman, your feelings will go from indifference to interest to inspiration. Chris, author of the best seller "Born to Run," somewhat stumbled upon burro racing. When his daughter asked for a donkey for her birthday, he all but ignored the request until he heard of a penned-up donkey that was in dire need of rescue. The family decided to take Sherman home and nurse him back to health. What Chris didn't realize was that not only did his daughter get a birthday present of a lifetime, he got a lifelong running partner. As part of Sherman's recovery, he needed to get moving. And just at the same time, Chris had started running longer distances. Their training was a natural progression, which eventually led to Chris and Sherman entering a Colorado pack burro race. Western Pack Burro Association For 72 years, Colorado has hosted the 29-mile pack burro race. Competitors run alongside their donkeys over high elevations and treacherous terrain. Oddly enough, with the distance being just over marathon length, it's one of the oldest races in the states to allow women to compete, beating out the Boston Marathon by a number of years. One of the most fascinating facts about running with a donkey is the strong relationship between burro and racer that is required to perform well. Recently, two of the best trail runners in America were teamed up with some of the fastest donkeys and an expert animal trainer. They trained for a few weeks prior to the annual event, and were promptly annihilated on race day. Both young girls and old men comfortably beat them. What You Learn from Training with a Donkey After training with Sherman for two years, Chris has learned a lot about human-animal relationships, donkey behavior, and life in general. Even after all this time he still admires those experts who have been racing burros for decades, hoping to glean more information that he can apply to his runs. Donkeys are great and difficult running partners for a few reasons. First, they are more closely related to human pace and endurance than any other animal. They aren't as quick as a horse for example, but their cooling system allows them to run long-distances like humans. Second, donkeys are risk-averse and cautious. Instead of having a fight-or-flight mode, donkey's freeze when they approach something they are unsure of. This makes them wonderful partners around dangerous mountain paths, but horrible ones when they reach a small puddle on a dirt road. Until they feel sure, they will stay put. Third, donkeys don't like to follow. Parring this with their freeze tendencies can create quite an issue. Finally, donkeys have unique personalities. Some are competitive, some are complacent, and all of them like to nibble on various pieces of grass. Training your donkey to race is a lot of more problem-solving than just finding time in the day to do your training and putting in the hours. Slow Down The biggest lesson Chris has learned from running with Sherman? To slow down. When it takes over two hours to do a ten-mile run because your 200-lb buddy suddenly became interested in a small flock of birds, you have to be interested in them too. Slow down, and enjoy the journey. Resources: Chris's Website Pack Burro Racing Running with Sherman Born to Run Natural Born Heroes Thank you to my wonderful sponsors BodyHealth, Athletic Greens, and Janji for sponsoring this episode of the Running for Real Podcast. Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10 Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just t

What is the hardest part about getting out on a run? For some it may be finding the time, for others it may be the thought of the pain that is sure to follow, but for most, the hardest part of running is all in your head. Having a disdain for running is not uncommon, however, this negative mentality towards running can be changed by using several techniques. Sanjay Rawal, amateur runner, cinematographer, and director of 3,100: Run and Become, a documentary about a 3,100 mile race (yes, you read that correctly, 3,100 miles) discusses how changing our mindset can help us accomplish our running goals and find joy in running as opposed to seeing it as a punishment. Running is a Pathway to Transformation When we think about running and how it transforms us, we tend to think about weight loss and physical figure. However, running is capable of transforming so much more than just our outer appearance. Running has the capability to change our mind, provide us with mental clarity, and make us better people. While many may view running as an outlet or merely a way to keep in shape, Sanjay discovered through his experience with Sean Martin, a champion Navajo ultramarathoner and participant in the 3,100 mile race, that running is more than just exercise, but a spiritual experience. Sean's daily runs allow him the opportunity to commune with Mother Earth and breathe in Father Sky. As he breathes in Father Sky, he breathes in more than just air, but peace, love, and energy, allowing him the ability to lower his heart rate, get rid of anxiety, and focus on the moment. Running can provide us with an opportunity to cast our problems aside and focus on the run itself. Our breathing becomes deep and meaningful, as if we were meditating. It is a chance to allow the mind to become loose and free, which brings mental clarity at the beginning of the run, allowing for the runner to enjoy that runner's high throughout the whole run as opposed to just the end. Running can and will transform our lives if we will let it. It can provide a sense of self-worth and leave us striving to accomplish more. Mentality The 3,100 mile race is set in Queens, NY on a half mile track and takes place in the middle of summer. Most of these runners are circling the track anywhere from 120 to 140 times a day for approximately 52 days. Imagine the mental toll that would take on you, knowing that day in and day out you will be circling the same half mile loop for several hours. Our mental state enables us to push forward and accomplish goals we never thought possible. Running doesn't have to be painful or torturous. It is our mindset that allows us to take that pain and convert it into joy. Our mentality is what helps us reach our running goals. The 10-15 runners that participate in the 3,100 mile race did not just wake up one morning and decide they were going to compete in this immaculate event. Realizing that goals are not obtained overnight, but through months and even years of hard work and dedication, will allow us to run with patience and chip away at them, allowing ourselves to scratch the surface of our full potential. Remember, our pre-run mentality can set the stage for our whole workout or race. Approaching the run with a positive attitude and with the knowledge that it will transform you can act as a key motivator to pushing through mental barriers we place in front of ourselves. Find Joy in Exertion To often, we as runners, focus on just getting through the run and surviving it. But what if we could find joy in our runs? Imagine how much more powerful and self-fulfilling our workouts would become if we were able to feel happiness during them. On every run, most runners will experience at least a split second of joy as they realize they are out, allowing their feet to hit the pavement while they commune with nature. You have the capability to turn that split second into 50% or even 95% of your run. This can be done by finding your own personal "flow." Flow is found in those moments of incredible calm that come through pushing yourself and experiencing new limits that you were unaware your body could reach. When you push you are gaining access to capacities you do not normally have access to. No matter what your goal with running is, each day you make the decision to lace up your running shoes, walk out the door, and listen to the sounds of your feet hitting the pavement, you are challenging the idea of impossibility. Whether you are training for your first 5K, seeking to reach a personal best in your 10K, wanting to break the 2:30 mark on your marathon, or complete your first ultramarathon, have faith in your training and enjoy the journey, because the happiness and excitement you will experience as you cross the finish line will be unlike anything else. Resources: Sanjay on Instagram 3100 Run and Become Sri Chimnoy Kate Grace on Instagram (book) Sport and Meditation Thank you to Bodyhealth, Janji, and Recoup for being the wonderful sponsors

We are told running is a free sport, that there is no barrier to entry, and although that is true, there are sure a lot of runner gadgets and products runners need, or more realistically, want. If you need a few gift ideas for the runner in your life, I hope this gift guide comes in helpful. As a former elite, runner for 15 years, and mother runner, I like to think I have some experience here. A LOT of companies email me asking me to include their items in this list, I turned down every single one, because in my opinion, if you are not there to support the runner year round, you are in it for the wrong reasons. I want to work with and recommend brands who genuinely want runners to succeed, and are not just in it to make a few sales around Christmas time. Some of these products were sent to me for free, but my opinions are my own, and my reviews are honest. If I don't like a product, I will never put it on my website, and I let every company who sends me things know of that before they even mail it. If I do not like their product, they have the choice of allowing me to continue to publish my thoughts (even though negative) or not mentioning them at all. And yes, I have done that, a few times. I hope that gives you the confidence to know these are my true recommendations for the best gifts for the runner in your life. I have put them in lowest to highest price wise this year, although I would strongly recommend following down the list to find something that really matches your loved ones. Yes, they may be a little more expensive, but if you know it is coming from one person working hard rather than a corporation, isn't that worth a little extra? I think so. Oh, and at the bottom, I have a few more creative ideas, these don't have price tags, but may be things you haven't considered in the past, but will really make your loved one smile...or you know, you smile, you deserve a gift to yourself too :) Ready? For the Runner Who is Trying to Eat Healthy: Ikea Silicon Baking Sheet ($5) I recommended this last year, but it really is a great gift for a low price. You can now also get muffin cups as well, runners love their superhero muffins from the Run Fast Eat Slow recipe book I mention below. These sheets or muffin cups are so easy to clean, and mean you are helping to look after our world by limiting your foil use :) Find the Ikea Silicon Baking Sheet here (or at your local Ikea!) For the Runner Who is Trying Look After Our Planet: Beeswax Wrap ($5) Runners eat a lot, and generally, we are pretty good at taking our own food places....except that means a lot of film or foil to wrap food up in, which is then thrown away and takes 1000 years to decompose as plastic. These beeswax wraps are a wonderful alternative, they fold around items nicely, keeping them fresh. I even put half avocados in mine, and the next day...or even a few days later, it is still bright green inside. To clean you just wipe with a cloth, rinse in cold water, and hang up to dry. I love mine and highly recommend. Find Bee's Wrap here. For Every Runner Stocking Filler Socks ($12-$17) I know, what a lame gift, but actually for a runner, having a really good quality pair of socks can be a total game changer. Every runner must have AT LEAST one pair of performance socks they can rely on for race day, if no more. Taking chances with your race day socks can put them at risk of lost toenails, blisters, and even their entire race, if the foot issue is bad enough to be unable to run. Most runners (as we all) struggle to buy ourselves expensive socks, it seems so unnecessary, BUT if you purchase a few quality pairs for them, you will make them happy. I recommend either Bombas or Feetures. Find Bombas socks here and Find Feetures socks here. For Runners Who Love to Read: Running Books Running Outside the Comfort Zone By Susan Lacke ($13) Oh I just loved this book. As someone who has lived her running life very much by the rules, and never really jumped in things for fun or for the challenge, this was a eye opener for me, and I loved the idea that there were a whole WORLD of fun, unique running events out there. This book inspired me to do a lot of new things this year, and I think it may for you too. Find Running Outside Your Comfort Zone here. Running To The Edge By Matt Futterman ($19) I am not typically someone who likes to read running books for pleasure. it is usually something I do for podcast research or to learn about something. However, this book was so beautifully written, I throughly enjoyed it. Matt is a wonderful writer, and if the runner in your life just loves the sport, this will be heartwarming for them for sure. Find Running to the Edge here For Runners Who Love to Read: Non Running Books Talking to Strangers by Malcolm Gladwell ($15) Okay, so this is way outside the box, but I loved it so much. It really changed the way that I looked at myself and the entire world I live in. This book is all about our default to truth as humans, and how

It's very common for a runner to be questioned about why they choose to run. Willingly putting yourself through pain, doesn't quite make sense to most people. Not only that, runners run just to run. There is no ball to chase as part of a captivating sports' game, and there isn't a ferocious wild animal (hopefully) to outrun. Runners claim that they just like to run. Do you believe us? Comfort has become king, especially so in much of middle-America. Think about all the ways in which businesses thrive because they are helping the population be at ease. Drive-thru restaurants, food delivery apps, big cars and massive freeways, online shopping, freezer meals and more. Innovation is fantastic, and without it you couldn't read this article, but it can be one-dimensional in its influence. Few technologies, inventions, or new businesses are encouraging us to move our bodies. Running, even in much of the exercise and sports world, is looked at as a punishment. How many of us run to make-up for a cheat meal? How many children, teenagers, and student athletes have developed a negative relationship with running because it was used as a punishment in their sport. The answer? Probably most of us, at least at some point in our lives. Of course, it doesn't need to be this way. If you are a runner today, you've likely found a certain appreciate for how it makes you feel. Running isn't easy, but that doesn't mean it can't be enjoyed. It can be a celebration of your body and its ability to move—an act of gratitude and pride. Running is in your Blood Billy Yang believes that doing things that cause us discomfort is in our DNA. By now you've probably heard some form of the idea that we haven't evolved much as a race since we were hunters and gatherers. We were coded to be able to withstand much discomfort just to survive. Since then, the rate of technology has far surpassed our DNA's ability to morph into lazy creatures. We just aren't programmed to sit around. Some runners take this to the extreme, and Billy Yang is one of them. 100-mile races, where a runner covers that extreme distance in around 24 hours, probably isn't something our hunter-gatherer ancestors did. However, these feats show just how able our bodies really are and the determination that we have as a race as we tap into our inherent selves. Running is a Lifestyle For Billy, running also began as a punitive exercise, but over the years it has developed into a way of life. Not only has Billy run multiple 100-mile races, he now creates documentaries of marathoners, trail-runners, and others. Once you change your mindset, it's hard to stop running. You can't imagine going a day or two without moving your body. And whatever type of runner you are, there is a home for you. The community is large and ever-growing. Humanity is finding its running roots. One Life to Live At the end of every Running for Real podcast, we ask our interviewee to answer the "Final Four," a set of four questions that help us get to know them a little better. One of those questions is, "What is one piece of advice for life?" Today Billy told us, "If there is something out there [you want to do] and you've been holding off, what have you been waiting for?" We have this one life to live, and as far as we know, there is no redo. We can show gratitude for this opportunity by going after something we've always wanted. Whatever it is that you want to do, really try to picture yourself doing it. The thing that has been stopping you from doing what you most want to do, is just a temporary discomfort. Whether that's nervousness about going against a social norm, physical strain that accompanies a running goal, or giving up any other chronic or debilitating comfort of life. Your body is meant to move, and it's built to find joy in discomfort. Don't be afraid to use it as it has been made to be used. Resources: Billy's Films Billy on Twitter Billy on Instagram Billy Yang Podcast Sally McRae on Instagram Sally McRae on Twitter Thank you to Bodyhealth, Athletic Greens, and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back

How would you like to be able to eat whatever you want? Whenever you want. As much as you want. What if exercise felt like a celebration of your body rather than a punishment? These thoughts may sound idealistic or even unrealistic. How healthy can unmonitored eating and exercising really be? Diet and exercise are huge money-making markets in today's world, and they are successful for a variety of reasons. One of those reasons is their ability to make a person feel bad. If you don't have unlimited energy and a body that matches those on magazine covers, then you have probably felt like you were missing out. That's a major selling point of any product. There is a shift happening with how we view our bodies, and you can be a part of it. Our health isn't determined by how strictly we follow a certain diet or how our body looks. We are unique creatures, each of which has a different metabolism, height, weight, or other combination of genetics. How we think about our bodies plays a huge role in our health. Not only because of the actions that transpire from those thoughts, but the actual thoughts themselves. These thoughts are powerful and should come from a place of love and appreciation, not shame or guilt. Good Intentions To better understand the role that society has played in manipulating our thoughts about dieting and our bodies, we talked with Dr. Jennifer Guadiani, eating disorders expert physician and Founder and Medical Director of the Guadiani Clinic. As we all know, most dieting and exercise plans come from a positive desire to be better. It can be so difficult to do the proper research for the healthiest life style and then follow it to perfection. It becomes especially hard when you don't see the results you were promised. Even eating disorders can stem from good intentions. Orthorexia, which is being unhealthily fixated on healthy eating, has been a cause of health issues especially for athletes. Undereating is common for those that exercise frequently and can result in amenorrhea, mental fogginess, or bone density loss. The point is, most of society is looking at food the completely wrong way. You shouldn't feel bad when you eat something, you should feel glorious! Food is amazing! It gives us the energy to stay alive and to function in life. As Dr. Guadiani says, society seems to tell us that "we should be depriving ourselves of things to control our wild bodies." But this isn't true. Our bodies have been upgrading for centuries to do exactly what they need to in order to stay alive. Even something as simple as hungry cues is an important development that shouldn't be ignored. Your Body Knows Best You are likely in the majority when you experience hunger and think to yourself, "This is natural. The pain isn't so severe, and I can last until lunch time before I need to eat." For those that just want to lose 5, 10, or 20 pounds, a little bit of hunger may sound worth it. However, as you learn more about the way your body works, you will begin to listen to your body instead of listening to what our culture tells us. When your body enters a state of hunger, it intelligently begins to conserve. This means it lowers your heart rate, holds on to energy sources like fat, and if starved, begins to do more drastic things like stop producing testosterone or estrogen. Many diets look like starving to the body which is why Dr. Guadiani doesn't recommend any diets to anyone. The conservation that your body does when it is hungry is exactly why people have such a cronic problem in losing weight. The more you starve yourself, the more your body adapts to conserve energy. Overtime it will start to hoard that energy in unhealthy ways. Consistently feeding yourself good (aka yummy) food is the best thing you can do. Food is Amazing When you want a cookie, Dr. Guadiani says to "Eat a delicious cookie! Not a protein bar." Enjoy the things in life, and don't use vocabulary such as cheat days. You aren't cheating! You're living! There are only a handful of things that Dr. Guadiani generally recommends for all people to do. Some of these include: listen to your hunger cues, both when you're hungry and when you're full; move your body, and celebrate its abilities; eat fruits and vegetables; and don't deny yourself the delicious things in life. Your body is beautiful. It allows you to do wonderful things. Food is incredible. It allows your body to thrive. Appreciate both. Don't turn down the yummy things in life, and help the world have a better relationship with food. Resources: Jennifer's Website Sick Enough (Book) Gaudiani Clinic Twitter Thank you to Bodyhealth and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link

What if I told you that you could meditate at any time of day, doing any activity? Would you be more likely to try it? You may be thinking that meditation is only for those people that already have their life together, or for people without children, or less-demanding jobs. But that isn't true! Meditation is for everyone, and today you will find out how it can work for you. To learn more about meditation, we spoke with Jeff Warren, author of "The Head Trip," and mindfulness and meditation instructor. Jeff wasn't a natural meditator, and as a self-proclaimed "impulsive, over-thinking worrier," sitting crossed-legged for long periods of time didn't sound like his cup of tea. He understands the difficulties of starting and continuing a meditation practice, which makes him a fabulous teacher. So, what is Meditation? Jeff breaks meditation down to a perfectly simple form. It's about "attentional skills [that] bring your head to the present moment." Meditation is about seeing the world and yourself as they currently are, acknowledging them, and letting them continue. Meditation certainly can be an hour of you sitting in the middle of a quiet room and focusing on your breathing, but it can also be simpler. It's all about being intentional with your thoughts or surroundings and not fighting with them. This means you can do it for five minutes while doing the dishes, or for thirty minutes on a train ride home. You can practice while you stand in line at the grocery store, or the first few minutes while lying in bed in the morning. What is Meditation Good For? Overtime, meditation may be different things for you, from focusing on a certain sensation, to experiencing a flow state. But the purpose remains the same, to experience life in a different and better way. Jeff says that a practice is looking at a way you are acting, asking yourself if you need to keep living that way, deciding that you don't, and then changing. Learning to meditate is learning to be alone with your thoughts. As you become more aware of who you are, you can choose to be exactly what you want to be. Not only that, but learning more about yourself helps you to be more accepting of others and where they are on their journey as well. How to Be Alone with Yourself Today we are all bombarded with stimulating media. Whether it's advertisements, tv shows, or social media, everyone is vying for your attention. Being along with your own thoughts is rare, and frankly it can be a little scary. But that is ridiculous. We should be comfortable with ourselves. It's the person that we are with 100% of the time, and if you can be comfortable with who you are, nothing and no one can bring you down. It will take practice. There may be things you don't like about yourself or your thoughts. Meditation is great because it isn't about changing those thoughts, at least in the beginning. It's simply about noticing that they are there. Whether your thoughts are happy, sad, or scary, just start by noticing them and saying to yourself, "Hmm, that's interesting," and letting them float on by. As Jeff describes it, these thoughts are like a wave. These thoughts can turn into smaller or more transparent waves, and overtime, you can let them go past with ease. How to Practice Meditation Like we've mentioned, meditation really can be practiced anywhere, for any length of time. However, it is more useful if you can find a way to make it a routine—and sitting in a room with limited distractions can only increase your chances. Whatever it is you can do, is what you should do. Start small or big, but start. Jeff, and many others, have some free guided meditation practices that can be a great way to start. In fact, at the end of today's podcast he led us on a short 5-minute meditation that was absolutely wonderful. Meditating Will Increase Your Capacities Learning to control your every thought sounds like a big burden. That's because it is. Meditation isn't about tracking every thought and blocking out every negative one. It is about being interested in your thoughts, about being human, and about learning who you are. It may not be easy to meditate, but as you practice, you become more energy efficient, not less. So, give it a try! If you've tried before and it didn't stick, try again. Meditation will help you be more comfortable with who you are and more interested in and grateful for the world around you. Every individual has a different meditative practice, and you can only figure out what yours is as you do it. Resources: Jeff's Website The Consciousness Explorers Trip Ten Percent Happier App The Head Trip: Adventures on the Wheel of Consciousness (book) Meditation for Fidgety Skeptics: A 10% Happier How-to Book (book) Jeff's YouTube Channel Thank you to Bodyhealth and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get

The second BONUS episode of the week is my LIVE panel hosted by Generation UCAN during NYC Marathon weekend. Listen to my conversation with Emily Abbate, Carrie Tollefson, Angie Spencer for a marathon focused chat. We share embarrassing stories, best moments, moments we considered quitting, fueling issues, and much more. If you are thinking about training for your first marathon, there is a lot in here that will help you prepare for the day. If this is your 50th marathon or anything in between, you will likely resonate with a lot of the conversations we had here. There were a few resounding themes that came back into the conversation again and again; appreciation for the ability to do this, laughing at runners for actually enjoying putting themselves through pain, and the camaraderie that comes with our sport. We answer a lot of listener questions at the end, maybe many of which you have wondered yourself. Join this fun, light, heartwarming chat between podcasters, and use it to reflect back on what you have learned through your marathon journey. You have become a better person through what you have experienced, use it to build on your future. Thank you to Generation UCAN and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! Use code TINAMUIR25 for 10% off. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! Mile 20 Mental Training Course: Win Your Own Race goes on sale November 15th. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here. Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to UCAN, Emily Abbate, Angie Spencer, and Carrie Tollefson, I look forward to hearing your thoughts on the show.