The Running for Real Podcast

The butterfly effect is the idea that one small action can have much larger effects. If a 14-year-old named Tina Muir hadn't met Brad Plummer, you wouldn't be listening to this podcast. Brad was Tina's first coach, and without his guidance, who knows what path she might have followed… As Tina says, he is one of the most pivotal human beings in her entire life. In this very personal episode, Tina and Brad reflect on their history together. It's a special look at the relationship between athlete and coach. For complete show notes and links, visit our website at runningforreal.com/episode337. Thank you to Örlö, Athletic Greens, and Tracksmith for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Their products deliver a natural source of omega-3s, vitamins and minerals that improve user experience, bioavailability and nutritional support. Their algae omega-3 products are in the polar lipid form, delivering superior absorption over traditional omega-3 sources including fish or krill. Their algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! Go here and use code TINA at checkout to save 12%. You can add it on top of their special New Year's offer for even greater savings! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. One of the best things we can do for the environment is to be thoughtful with our purchases and buy durable, long-lasting items, instead of cheap ones that will wear out quickly and wind up in the landfill. Tracksmith's clothes will last for years and still be in the same condition as when you bought them. Tina has had the same Brighton Base Layer since 2018! It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts, the Indigenous-led nonprofit founded by Jordan Marie Daniels. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Brad! We look forward to hearing your thoughts on the show.

Join Tina for a run around St Louis as she takes runners through meditative, reflective, and conversational elements of this run. Together runs are unlike anything else out there. Ground yourself in nature to start. Go through a body scan and senses check in, followed by a mental health check in. Tina will guide runners through these experiences, and then step back to give space to think and be present in your own body. Come join Tina today! Check out RED-S: Realize. Reflect. Recover. on YouTube RED-S: Realize. Reflect. Recover. private community Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) Leave an honest review on iTunes Find Tina on Instagram @tinamuir88 and facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts. Check out this episode!

Sara Slattery won national and international titles in cross country and indoor track while in high school and college, before going on to become a top-ranked professional runner. She applied what she learned as a student athlete to her career as a college coach, including how to navigate RED-S (Relative Energy Deficiency in Sport), which she had suffered from herself. She and Molly Huddle have co-authored a book, "How She Did It: Stories, Advice, and Secrets to Success from Fifty Legendary Distance Runners." They wrote it, she says, "because it was a book we would have loved to have when we were a high school athlete." If you suffer from RED-S, or think that you may, we've created a free resource of over 50 videos that will be available on YouTube on February 6th. Experts in sports nutrition and performance answer questions submitted by real people, covering everything you may have wondered about Relative Energy Deficiency in Sport. For complete show notes and links, visit our website at runningforreal.com/episode336. Thank you to Örlö, Allbirds, and Oladance for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Their products deliver a natural source of omega-3s, vitamins and minerals that improve user experience, bioavailability and nutritional support. Their algae omega-3 products are in the polar lipid form, delivering superior absorption over traditional omega-3 sources including fish or krill. Their algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! Go here and use code TINA at checkout to save 12%. You can add it on top of their special New Year's offer for even greater savings! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Dasher is not only a running shoe, it's perfect for daily wear. Use this link, and you'll get a free pair of socks with your order! Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Sara! We look forward to hearing your thoughts on the show.

Kiera Smalls' personal mission is to connect resources to the people who need them most. She's been a community reporter for WHYY in Philadelphia, launched the city's bike share program, advised race presenters on inclusivity, and co-founded the fitness community Strides (formerly City Fit Girls). Today she is the Executive Director of the Running Industry Diversity Coalition (RIDC), which envisions a running industry committed to racial justice. RIDC was formed in response to the murder of Ahmaud Arbery, a young Black man who was murdered while he was out for a run. Its mission is to unite the running industry to provide resources, measure progress, and hold the industry accountable to equitable employment, leadership, and ownership positions and improve inclusion, visibility, and access for Black, Indigenous, and people of color. For complete show notes and links, visit our website at runningforreal.com/episode335. Thank you to Örlö, Oladance, and Tracksmith for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Their products deliver a natural source of omega-3s, vitamins and minerals that improve user experience, bioavailability and nutritional support. Their algae omega-3 products are in the polar lipid form, delivering superior absorption over traditional omega-3 sources including fish or krill. Their algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! Go here and use code TINA10 at checkout to save 10%. You can add it on top of their special New Year's offer for a total savings of 37%! Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Dasher is not only a running shoe, it's perfect for daily wear. Use this link, and you'll get a free pair of socks with your order! Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Kiera! We look forward to hearing your thoughts on the show.

Join Tina for her first post injury long run in this run at Forest Park in St Louis. Tina takes runners through some meditative elements; a body scan, senses check in, mental health check in, and updates, before going on to have a conversation. This is the closest you can get to running with someone without actually doing so. Remember to share your photo on social media to be a part of the community who runs together every week! Check out Subscribe to our YouTube Check out Orlo Nutrition and get that 37% off Running For Real on Patreon Athletic Greens (get a 1 year free supply vitamin D3+K2) Find Tina on Instagram @tinamuir88 and facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Allie Ostrander is the example that she needed when she was younger. She was a high school track phenom, three-time NCAA steeplechase champion, and a professional runner with Brooks Beasts. But she suffered from an eating disorder the entire time, resulting in a string of injuries. In 2021, she entered an intensive recovery program, and went public with her story while she was there. She hopes that by sharing her experience she can educate young people and help them avoid the consequences of eating disorders and RED-S (Relative Energy Deficiency in Sport). For complete show notes and links, visit our website at runningforreal.com/episode334. Thank you to Örlö, Oladance, and Tracksmith for sponsoring this episode. Örlö is the world's most sustainable algae supplement. Their products deliver a natural source of omega-3s, vitamins and minerals that improve user experience, bioavailability and nutritional support. Their algae omega-3 products are in the polar lipid form, delivering superior absorption over traditional omega-3 sources including fish or krill. Their algae is grown in pristine water in Iceland using only green energy and they employ a carbon-negative production process. 99% less land and water resources are used, so you get 100% of the benefit with 0% of the guilt! Go here and use code TINA10 at checkout to save 10%. You can add it on top of their special New Year's offer for a total savings of 37%! Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. One of the best things we can do for the environment is to be thoughtful with our purchases and buy durable, long-lasting items, instead of cheap ones that will wear out quickly and wind up in the landfill. Tracksmith's clothes will last for years and still be in the same condition as when you bought them. Tina has had the same Brighton Base Layer since 2018! It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts, the Indigenous-led nonprofit founded by Jordan Marie Daniels. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Allie! We look forward to hearing your thoughts on the show.

Ultrarunner Jacky Hunt-Broersma ran 104 consecutive marathons in the same number of days. That feat got her into the Guinness Book of World Records, but seeing her name in the record book wasn't her motivation. Jacky lost her leg to cancer when she was 26 years old, and she wanted to make a difference for other amputees. She did just that, raising almost $200,000 to benefit amputee blade runners, and inspiring not only athletes who look different, but everyone who sees her and is motivated to not give up, and to keep going forward. For complete show notes and links, visit our website at runningforreal.com/episode333. Thank you to Oladance, Allbirds, and Athletic Greens for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You can go here and use code TINA to save 20% on your order! Allbirds looks at everything through a sustainability lens; it's at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they're Tina's go-to running shoes. They're her workout shoes, and she's run three marathons and an ultra in them. The Tree Dasher is not only a running shoe, it's perfect for daily wear. For water repellent shoes, look no further than the Mizzle series. Allbirds has also introduced plant leather shoes, the Plant Pacers. You can see their complete collection here. AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Jacky! We look forward to hearing your thoughts on the show.

Lauren Fleshman is one of the most decorated American distance runners of all time, brand strategy advisor for Oiselle, and co-founder of Picky Bars. She's also a writer whose work has appeared in The New York Times and Runner's World. Her personal experience as a college and professional athlete and her empathy for other female runners led to her writing her soon-to-be released book, Good for a Girl. It's part memoir and part manifesto, calling for reform in a sports system that is failing female-bodied athletes. For complete show notes and links, visit our website at runningforreal.com/episode332. Thank you to Oladance, Athletic Greens, and Tracksmith for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You'll love Oladance for yourself, and they make a perfect gift. You can go here and use code TINA to save 20% on your order! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. One of the best things we can do for the environment is to be thoughtful with our purchases and buy durable, long-lasting items, instead of cheap ones that will wear out quickly and wind up in the landfill. Tracksmith's clothes will last for years and still be in the same condition as when you bought them. Tina has had the same Brighton Base Layer since 2018! It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts, the Indigenous-led nonprofit founded by Jordan Marie Daniels. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. "Thank you" to Lauren! We look forward to hearing your thoughts on the show.

Join Tina for her final Together Run of 2022 to reflect on the year. Tina takes runners through a nature check in, internal and external check in, and mental health check in, before having a conversation about 2022. Tina invites runners to think about their answers to the reflection questions. She gives time to think and reflect, and this run will feel as though you are sharing this moment together. Come join! Check out Running For Real on Patreon (where these workout, long run, and traveling Together Runs will be) Oladance headphones (get 20% off with code TINA) Athletic Greens (get a 1 year free supply vitamin D3+K2) Gu x Terracycle program Running For Real gift guide Find Tina on Instagram @tinamuir88 and facebook here. Sign up for 100 days of sustainability You can leave a review on iTunes. Thanks for listening! We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player Your ratings and reviews will really help us grow and reach new people Not sure how to leave a review or subscribe, you can find out here. Thank you for joining, we look forward to hearing your thoughts.

Tina reflects on what we did at Running for Real in 2022, and shares some of our exciting plans for 2023. We've had a growing focus on environmental action, which we'll continue to pursue. We're launching a terrific online resource, "RED-S: Realize, Reflect, Recover" to help anyone affected by Relative Energy Deficiency in Sport, from beginner runners to elite athletes. And of course we've welcomed amazing, inspiring guests to the podcast, and look forward to introducing our audience to many more. There's a lot to look back on and forward to! For complete show notes and links, visit our website at runningforreal.com/episode331. Thank you to Oladance, Athletic Greens, and Allbirds for sponsoring this episode. Oladance Wearable Stereos deliver high-quality sound without ever going in your ear. They have a secure fit so they're perfect for running, but so comfortable that you can wear them for hours. Since they don't go in your ear, you can still hear outside sounds and remain aware of your surroundings. The audio quality is outstanding; Oladance is truly a wearable stereo, with 360° sound. It also has a super long battery life - up to 16 hours! Oladance is for people who love to move, to be active, and to listen to music, podcasts or books with superior sound. You'll love Oladance for yourself, and they make a perfect gift. You can go here and use code TINA to save 20% on your order! AG1 is an easy way to get 75 vitamins, minerals, and whole food source ingredients. It promotes gut health with prebiotics, probiotics, and naturally occurring enzymes; supports your immune system with Vitamin C, zinc, healing mushrooms, and more; provides magnesium to boost energy; and it's packed with superfoods, adaptogens, and antioxidants to help recovery. It's simple to make and it tastes good! This is the time of year when our immune systems can use a boost, not only because it's cold and flu season, but because with less sunlight, our vitamin D levels drop. Go here to get five free travel packs of AG1, and they'll also send you a free one year's supply of vitamin D3+K2 with your subscription, to help keep you healthy year-round. Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running. One of the best things we can do for the environment is to be thoughtful with our purchases and buy durable, long-lasting items, instead of cheap ones that will wear out quickly and wind up in the landfill. Tracksmith's clothes will last for years and still be in the same condition as when you bought them. Tina has had the same Brighton Base Layer since 2018! It's made from a Merino wool blend that regulates your temperature and fights odors during cold winter months. Go here and use the code TINA15 at checkout. It will give you free shipping and Tracksmith will donate 5% of your order to Rising Hearts, the Indigenous-led nonprofit founded by Jordan Marie Daniels. Thanks for listening! We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us: Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram Leave an honest review on iTunes or your favorite podcast player. Your ratings and reviews will really help us grow and reach new people. Not sure how to leave a review or subscribe? You can find out here. We look forward to hearing your thoughts on the show.