The Running for Real Podcast

Tashi and Nungshi Malik are changing the world by inspiring young girls and women all around the world. Having received the highest award for women in India, the Nari Shakti Puraskar, in 2020, they are on a mission to show Indian women and girls that they can do anything they dream of. It was a pure joy to talk to Nungshi and Tashi on the podcast for the latest World's Toughest Race episode. They both have a fun approach to life, and they are not afraid to amke fun of themselves or joke about their family relationship. If you have siblings, you will recognize many of the struggles from this episode! We discuss why young girls in India are told to find a nice, cushy job, to get married and gave kids. But Tashi and Nungshi want to show that there is more to life than that, that they can maximize our time on this earth, and do it together. We talk about the importance of family being supportive, and how fathers in particular can help girls to dream big and see they can do anything boys can. Nungshi and Tashi talk about their experience on the Worlds Toughest Race, not as one of the elite teams trying to win, but just to show that "ordinary" people can complete things like this too. This episode is motivating and courageous, and will make you reconsider the way you see the world. Resources: Nungshi and Tashi's Facebook Nungshi and Tashi's Instagram Nungsho and Tashi's Twitter Thank you to my wonderful sponsor Athletic Greens and True Laundry for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! The black owned business hightlight for this week is True Laundry founded by Ali B Muhammad, Malik Saleem, and Abdur-Rahim Shaheed in 2012 where they believe that Quality Exceeds Value. A company is only as good as the promises it keeps. They promise the quality of our products will always exceed the value. True Products, is a startup manufacturing and Distribution Company that specializes in household cleaning supplies. True Products has over 25 distributors and currently does business in over 18 states throughout the country. True Products has positioned itself as an international, premier provider of household cleaning products, utilizing a unique approach to providing affordable, quality products and excellent customer services for Consumers, retail outlets and government agencies. True products is an American based, Veteran-owned corporation headquartered in Atlanta, Georgia. Check them out here to help support their mission. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Tashi and Nungshi, I look forward to hearing your thoughts on the show.

The modern woman is often faced with more than ever before. She is expected to take care of all the "traditional" motherly demands that come with raising children and maintaining a home, but she is also often expected to have a career, be involved in the community, and overall be perfect. Dr. Libby Weaver is helping to change the feeling of non-stop demands on our lives. Her book entitled "Rushing Woman's Syndrome" directly addresses the feelings that many busy women are going through. She helps women to find a more balanced approach, showing that calming down and controlling the amounts of anxiety or pressure we place on ourselves will allow us to do the things we need to, and do them better. You Choose How to Respond One of the first thing to realize as a "Rushing Woman" is that you have a choice. You are in control of your actions and how you choose to respond to situations. With practice, you can even have a major influence on how you feel. Dr. Libby references Victor Frankl, a holocaust survivor and neurologist, who explains that everyone can choose their attitude in "any given set of circumstances." When someone asks a favor of you, or your toddler throws his plate against the wall, or your boss yells at you for someone else's mistakes, you have a split second when you have a choice of how to respond. One way to respond in a way you won't regret is to expand that split second. Pause and give yourself time to think about how you would like to react before you do or say anything. This will help you to feel more in control of the situation and therefore act like you do. "I Don't Have Time for That" Have you ever read an article that describes the perfect morning routine? Or maybe your favorite magazine tells you to meditate 20 minutes a day, cook all your meals at home, exercise 47 times a week, and walk everywhere you go because driving your car is ruining the environment. Let's be real, you don't have time for everything, and neither does anyone. However, when it comes to your wellbeing, there are some things that are worth "having time for." The fact of the matter is that while you don't have time for everything you do have time for any one thing. It's often said that it's not that you don't have time for it, it's that it's not a priority in your life. This can be hard to believe, but it's rather simple to understand. Just think of the last time you had an emergency. Maybe you had to take your child to the ER to get stiches, or your car broke down, or your basement got flooded. That day, you made time for everything else, and took take of the emergency. When we are forced to prioritize something, we can realize what the crucial activities are. So, pick a few things that are absolutely crucial to your health in your mind, and treat doing them like it's an emergency. Getting eight hours of sleep is not impossible. But maybe working out for an hour, cleaning the house, working, playing with your kids, making dinner, going to a town meeting, AND sleeping eight hours is. Here are three ways you can find the time to do your emergency to-do items: 1) Start saying no. There are some things you can probably simply cut out. Maybe it's the town meeting or an extra project at work or helping your friend move. It's not easy to say no, but it's an option, and a great way to feel in control. 2) Ask for help! Maybe you aren't the person that likes to say no, so instead, ask for help yourself. Your spouse, a friend, a colleague, even your child can help free up some of your time. 3) Use your resources. You can be creative here, but if you know that getting sleep, or making time to cook at home really boosts your productivity elsewhere, don't be afraid to spend some money to help get some things done. Hire a sitter for an hour just to take a nap, or pay someone to walk your dog or clean your house. If this is an option for you, it may be the best option. Dr. Libby has so much more to add to getting out of the rushing woman rut. Tune in to this podcast and consider picking up her book (linked below). Remember, you are in control of your life. Make it a beautiful one. Resources: Dr. Libby's Website Dr. Libby on Instagram Dr. Libby on Facebook (Book) Rushing Woman's Syndrome: The Impact of a Never-Ending To-Do List and How to Stay Healthy in Today's Busy World (Book)Man's Search for Meaning Thank you to my wonderful sponsor Tracksmith, Momentous, Inside Tracker, and Tawa Threads for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Collagen, vitamin C is a necessary co-factor in collagen synthesis, and the consumption of vitamin C alongside collagen peptides has been shown to increase the effectiveness of collagen supplements. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to play. Most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. Go here and use code TINA for 25% off. Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Inside Tracker can come in for you. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Inside Tracker to help me decipher the science behind it all. Click here to get 10% off your order by using code TINAMUIR. Tawa Threads reflect the natural beauty, contours and silhouettes of the lands we love to wander. Tawa Threads' styles and bold, exploratory colors seek to elevate underrepresented communities by giving proceeds back to organizations who implement inclusive outdoors experiences.Designs include an assortment of apparel and home decor that are uniquely hand printed providing each print with its own unique character. Feel free to use discount code RUNWITHTAWA10 at checkout when purchasing your product. Click here to learn more! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Libby, I look forward to hearing your thoughts on the show.

Coree Woltering is an openly gay, black man who is unapologetically real and fights for what matters to him. He wears bright, dazzling speedos to compete in, and is one of the best ultra-endurance runners in the country, yet what he wants to raise awareness for the most is something you might not expect; midwest (American) athletes being overlooked by brands when they are equally capable of representing a brand well. Coree himself has become evidence of this, signing to The North Face earlier this year. In this episode, we talk about Coree's entrance into the running world, beginning early, but not really knowing where his strengths were until he tried his first marathon in his late teens. Coree did not think about the lack of black role models in the running or triathlon world he grew up in, looking up to people like Chrissie Wellington for a source of inspiration. We talk about our society's need to put people into boxes, which encourages marginalized groups to form. Just like we say being a runner is only part of who we are, being black is only part of Coree, as is being gay or being from the midwest. We go on to discuss his experience in the World's Toughest Race: Eco Challenge Fiji, and whether there was added pressure being the first all African American team with Team Oynx, and things beyond their control going wrong, and forcing their race to face a heartbreaking decision. This episode is packed with inspiration, and Coree's perspective in life is one we can learn a lot from. Resources: Coree's Instagram Coree's Twitter Coree's Website Thank you to my wonderful sponsor Generation UCAN, Athletic Greens, and Fenn Coffee for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! This week's black owned business, Fenn Coffee sought to deliver on a need affecting many triathletes' needs. Using high-quality coffee with low acidity to minimize effects. Anyone climbing their own personal mountain knows that, when hitting plateaus, pushing to the next level requires more. Innovation. Improvement. Something better. That is precisely where Fenn Coffee began. They stand for something even more by fair-trade Coffee, organically grown beans, family and women-run farms, low and zero-emission roasting, and an employees-first mentality. Check them out here for more information about their coffee and the apparel they have. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Coree, I look forward to hearing your thoughts on the show.

How have the interactions with others influenced your life? This is an impossible question to answer. Even for someone that feels extremely introverted, anti-social, and loves the idea of off-the-grid, your life is shaped by the people that have been in it. This is not a bad thing really, it's just how our species functions. There are pros and cons that come with the natural tendencies of human nature and relationships. The great cities humans have built could not be done individually. Of course, the great destructions also come at the hand of collective effort. The goal then is to harness the good of community, and work to lessen the negatives. Today's episode circled around the various communities we are a part of. Our guest, Colleen Quigley, has been an influential presence on social media for the last several years, becoming more and more well known as an elite runner. She makes up one of the 11 Bowerman Babes and competed in the 2016 Olympic games. Early Competitions Colleen didn't dream of competing in the Olympics when she was younger. In fact, she didn't like competition very much in general. She loved dancing, but didn't like the dance competitions. Colleen is definitely a competitor today, but she feeds off the enjoyment of the event, not necessarily off the competition itself. For younger athletes, or for those new to a competitive sport like running, there appears to be a lot of pressure. Outside influence can make anyone feel nervous about public performances, and when you are new to something, every event carries more weight. You simply don't have enough experiences under your belt to feel relaxed about the current one. While it's okay to be serious about what you are training for, don't let the seriousness of it dominate your feelings. Colleen suggests trying to focus on play and enjoyment. Running is a lot of things: serious, tiring, therapeutic, fun, exhilarating, etc. You get to choose which parts of it to focus on. Remember that one bad day doesn't define who you are, but neither does one good day. Collect as many positive thought moments as you can to shape what running is to you. Finding Motivation Competing on a world stage has given Colleen many opportunities to develop and find the motivation that has pushed her to the top. Running with the other Bowerman Babes and a solid group of collegiate athletes has definitely played a big part. She says that when she is able to run with a group of people, bad days aren't as bad because she can find someone to keep her motivated. When we surround ourselves with others that have similar objectives, we move each other along. Finding someone or a group of people that motivate and inspire you, but don't unnecessarily pressure you is worth it. If you haven't found that group yet, keep looking, they are out there. Colleen also finds motivation in pondering on the great opportunities she has. We get to run; we don't have to. Going through injuries is something that has cemented that idea for Colleen. When you don't get to run, you'd do anything to run, even in the worst weather. However, it can be difficult to remember that we get to run. Somedays you simply just want to lie in bed and forget about it. A good way to remind yourself of your opportunities is to journal. Rereading your journal during unmotivating times is a great way to see how far you've come and remember why you want to get out of bed! Be an Active Contributor It is becoming increasingly easier to be a passive consumer of social media. The apps and websites we use are strategically made to keep us there scrolling, clicking and watching. Don't feel awful about your struggle to limit your time—it's not easy for anyone. However, make sure you are using the tools that exist to limit your passive consumption. Using time tracking apps, having others keep you honest about your time spent online, or making sure to comment and post as much as you scroll will help make the social media experience more positive. Take advantage of the great people around you, and build up those you can. We are very lucky to have such a supporting group of humans to create great things. Let's do it the right way! Resources: Colleen on Instagram Colleen on Twitter The Social Dilemma Protect Our Winters Brene Brown on Instagram Clare Gallagher First Interview RFR Clare Gallagher Second Interview RFR Thank you to my wonderful sponsor Tracksmith, Momentous, and Run Mitts for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Not to mention they have their fall collection out! You can also go here to check out my favorites! You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Collagen, vitamin C is a necessary co-factor in collagen synthesis, and the consumption of vitamin C alongside collagen peptides has been shown to increase the effectiveness of collagen supplements. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to play. Most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew. Go here and use code TINA for 25% off. The black owned business for this week features Susan Clayton of White Paws Run Mitts., They carry primarily the running hand mitts as well as face masks for runners. Which has been rated one of the best face masks for runners. There are 9 colors available for the face masks, and are comfortable, water resistant, have reflective strips, and made right in Baltimore. So go and check out their website here to learn more about this great product. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Colleen, I look forward to hearing your thoughts on the show.

James Lawrence, AKA The Iron Cowboy, does not shy away from a challenge. Running 50 ironmans (140.6 miles) in 50 days in 50 different states (yep, you read that correctly), is not exactly for the faint of heart. I know what you are thinking (I was thinking the same thing), He must be incredibly talented, resilient, strong. But actually, James genuinely believes he is genetically average. He just believes in taking on challenges that find your limit, and he has an iron grit that allows him to just keep on going. We talk about James' experience completing this unbelievable event and discuss the self-doubt that can creep in when people are judging and attacking you that can threaten to rip us apart from the inside out. James then goes on to share about his experience in The World's Toughest Race: Eco Challenge Fiji with his team, Iron Cowboy. Covering 416 miles of oceans, jungles, rivers, mountains, and more, all in 10 days. Which one was truly tougher? How did he handle the experience when he went from three events he knew well (running, biking, swimming), to most totally unknown activities he had never tried before? If you have ever wondered how you would get on in the Worlds Toughest Race, this will show you, and make you reconsider what you thought were your ultimate limits. If you need a dose of inspiration during a time there is a lot pulling us down, this is for you. Resources James Lawrence's Twitter James Lawrence's Website Thank you to my wonderful sponsor Generation UCAN and Run Smart Podcast for sponsoring this episode of the Running for Real Podcast. Generation UCAN to encouraging me to go on with this ECO Challenge series, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off. Go here to learn more. Brodie Sharpe is on a mission to bring clarity and control over running injuries. When you do start listening to this podcast you will start to unravel those reasons behind those stubborn injuries. Join the movement by sharing the RIGHT information. This podcast is not just for those who are injured, it is a way to learn how to be a better and healthier runner. Subscribe to the Run Smarter Podcast to learn all sorts of tips to keep on being healthy. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to James, I look forward to hearing your thoughts on the show.

Today is about getting started. Action. It can be the most difficult, and yet the simplest part of any goal. Physically, it makes sense. If you think of a bowling ball, it has no problem smashing those pins down once you get it rolling. The most impressive event of a bowling ball's existence is actually not all that difficult. The more impressive part is probably the person that gets it started. Think about how this applies to other things we are impressed by. The finish of a race? An impressive concert? Maybe a progressive law being passed? For any of these things to happen, there had to be a beginning. Something that got the ball rolling. That beginning probably wouldn't have wowed you, but it might have made all the difference. Our guest today is Latoya Shauntay Snell. She's a mother, a runner, a chef, a cyclist, a writer, and more. She's a strong voice for the black community and for body politics. Like you, she had a time when she got started. All the things she's done had their first step. She shared with us what that's been like and her journey so far. What is Toxic Positivity? When we share what we are doing, especially as we are just getting started, it's very easy to want to come across as all sunshine and daises. You don't want anyone to see your bad side, your unfinished product, your struggles. But can avoiding the hardships end up being a bad thing? Yes! If we only share the good, we aren't giving the whole picture. This can hurt us and the people we are sharing with. Allowing ourselves to be human, to be real, is so important to our mental wellbeing. It also helps us connect more with our audiences or friends and family. This doesn't mean you have to share everything, nor does it mean you can't be a positive person and work to put a positive spin on things. It just means to not keep it all in, to not hide it all. Share how you are feeling and you'll be surprised when people reach out and tell you they've had the same feelings too. You're Not a Late Bloomer Whether you just graduated college or just retired, it's not too late to get started. Latoya sees and associates with a lot of athletes that are running, lifting, or otherwise getting active for the first time, or at least the first time in a long time. It's becoming more and more popular to start training with purpose without necessarily making it a career or working to be an elite athlete. And it's happening at all ages. There can be unnecessary pressure to plan out your life at a young age. A career, a degree, a hobby. It can feel like you will miss your opportunity if you don't start yesterday, but we are seeing competitive weight lifters in their 60s and 70s who didn't start till they were over 50, and ultrarunners that run 50 or 100 miles in similar age ranges. The point is, it's not too late. Why can't you be the next outlier? It has to be someone, and the more outliers the better because it starts becoming normal. Don't let anything about you deter you from starting today. Your race, your gender, your age, whatever it is, you're not a late bloomer and you can get started. Give Yourself Grace Black lives matter. I will continue to say it on this platform, and I will continue to try to do my part. I hope that you will take the challenge to get started. Be an ally, and know that mistakes will come. They do with anything we try to do, that's just how it is. You'll probably say something wrong, at the wrong time, or to the wrong person, but you're trying. Give yourself grace as you get started. Latoya would be proud of you. Know that most people understand that you are making an effort, and that's what matters. So, whatever it is you have been putting off, accept that the getting started can be the hardest, and that the momentum will carry you through the challenges. You can do it! Resources: Latoya on Instagram Latoya on Twitter Latoya's Website Black Girls Run Click HERE to learn about more about the National Sexual Assault Telephone Hotline. Call 800.656.HOPE (4673) to be connected with a trained staff member from a sexual assault service provider in your area. Thank you to my wonderful sponsor Generation UCAN, Tracksmith, and Solar Sister for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. This organization I discovered on my own, and I have donated to because I am very passionate about their cause. Solar Sister trains and supports women to deliver clean energy directly to homes in rural African communities. They provide essential services and training that enable women entrepreneurs to build sustainable businesses in their own communities. You can join in their women led movement of making the world a better place and to power the future. Go here to go find out more. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Latoya, I look forward to hearing your thoughts on the show.

Imagine covering 671km (416 miles) in just over 5 days by trekking, biking, rafting, climbing, paddle boarding, swimming, rappelling, and crossing oceans by boat. Exhausted already? Me too. But that is what Team New Zeland did to win the World's Toughest Race: Eco Challenge Fiji. Today, we are kicking off this series with one half of Team New Zeland, Nathan Fa'avae, and Sophie Hart. Not only are these two adventure racers tough as nails, but they have been on the top of their game for a long time, all the pressure was on their team to win. It was theirs to lose. We talk about their Eco Challenge Fiji experience, but then so much more. We cover the mom guilt Sophie experienced when she went from going out training whenever she liked, to suddenly needing to be there all the time for her two children. We talked about Nathan's leadership skills, and why every member of any team is important, you never know who could be lifting another team member up when they need it most. If you enjoy being a part of a team, you love to learn from inspiring people, or you are just interested in hearing from genuine, kind people. This episode will speak to you. There is a reason Bear Grylls called Nathan the Michael Jordan of adventure racing, and you will see why after hearing these two world champions. The World's Toughest Race was an annual event every year from 1995 to 2002, but then stopped (although none of the guests I interviewed are quite sure why). The 2019 Eco Challenge Fiji was the first one in 17 years. The amazon prime series, hosted by Bear Grylls is full of inspiration, heart, and toughness, and it has been a massive hit for good reason. Thank you to my wonderful sponsor Generation UCAN and &Mother for sponsoring this episode of the Running for Real Podcast. Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes! Use code TINAMUIR25 for 25% off. Now this week I am featuring a business that is close to my heart. Founded by Alysia Montano along with Molly Dickens who created this foundation building on the movement #DreamMaternity, bringing attention to the lack of sponsorships to female athletes who chose to become mothers during their athletic careers. This is a non profit to help transition the movement to impact. You can donate to this great movement and to help them break barriers, you can also purchase some of the items on their website to show your support. Check it out here for more info. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Nathan and Sophie, I look forward to hearing your thoughts on the show.

Some issues pervade all businesses, industries, and individuals. In 2020 alone we have seen a handful of them. The far-reaching effects of Covid-19 has changed everyday life for every individual around the world. Social injustices have affected millions of people directly or indirectly in the United States and elsewhere. Addressing these issues isn't easy, but to initiate change and progress it's important to do so. As a running community we care about this planet deeply. Collectively we get to see as much of this planet as any group. Running down alleys in the city, around parks, in local gyms, along beaches, and up mountains, our feet take us just about everywhere. We want to keep the world clean so we can breathe the air, enjoy the view, and share it with future generations. Today's guest gave us more insight into climate control, an issue we have discussed before. Dr. Margaret Klein Salamon shared with us new perspectives on what it means to battle global warming and why it is so crucial to start now. This is a bipartisan issue that we should all be able to get behind because the planet is important to all of us, runners especially. The Biggest Threats of Rising Temperatures Dr. Klein Salamon explains two major reasons for concern that climate control is currently presenting. First is what is called feedback loops. A feedback loop in this sense is essentially a reaction from rising temperature that in turn creates more rising temperatures. Think fires. Increased temperatures mean more fires and more intense fires. These fires then add to carbon emissions that raise temperatures further. It's a snowball effect, but in a much more damaging way. The second and larger issue is the threat on food production which Margaret says is a pending "collapse of civilization." With rising temperatures there is likelihood for droughts across various countries around the world. Immediately this results in food shortages and mass exodus. We have already seen what can happen when millions of citizens try to leave their country in a short amount of time and the burden it places on individuals and countries. Many Syrian refugees are experiencing this first hand. What Needs to Happen? By now you have heard all about our "carbon footprint." The amount of greenhouse gas emissions that we are responsible for does make a difference. However, Margaret argues that the small things we are trying to do, might not make that big of a difference, even collectively. Refusing plastic straws, eating less meat, and riding our bikes instead of driving our cars are all positive things, but frankly, they hardly make a dent in the problem. Large scale, political, and industrial change is what needs to happen if we are to stabilize what is world temperatures. Margaret says that the entire system really needs to change if we are to have a chance. This means that people in charge have to make some big decisions. Our best use of time might be spent trying to influence who is making those decisions and how they are making them. What Can We Do? It can be extremely hard to deal with this kind of information. Anger, sadness, shame, and frustration may all come out at once. Dr. Klein Salamon encourages you to not let your emotions go to waste. Take that energy and try to make some progress. In her new book, Margaret explains that allowing ourselves to feel these emotions will help us battle what is ahead. It's okay to feel these things, in fact it's what might make the difference in how we act. This really is a simple, though critical, issue. Temperatures rising will cause problems, potentially civilization collapsing ones. If we have a way to stop that from happening, we ought to. That's the simplicity of the decision. Implementing it may be the hardest thing humanity has done, but it will be the most important as well. Resources: Margaret on Rich Roll's Podcast What Lies Beneath The Climate Mobilization Margaret's Book Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Under Belly for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! The black owned business for this week is all about The Under Belly, owned by Jessamyn Stanley. A yoga studio you can access right from your phone, where she is your guide to cultivating mindfulness in your everyday life through yoga. I just love what she is doing for the world in bringing more peace into our lives. Check her out here and show some support. Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Margaret, I look forward to hearing your thoughts on the show.

Running is a challenge. It's physically painful and mentally exhausting. It seems like such a natural way to move our bodies, but at the same time it can feel so absurd when there's no need for us to travel in that way anymore. Like most of us, you've been in the middle of a training session or race and thought "Why am I doing this?" And when we aren't telling ourselves how hard running is, our friends and family are sure to do it for us. "You're crazy." "Why don't you just go to the gym?" "Isn't running bad for you?" Now that we all agree how difficult running can be, let's add a few things on top of all that. Suppose you have five children, all demanding your attention and draining your energy resources throughout the day before you get in a workout. Now add working fulltime on top of that. How about running in 85 °F weather? Let's say you do this with a long skirt, long sleeve shirt, and a headwrap. And by the way, you're running fast enough to qualify for an Olympic marathon spot. This is exactly what running is like for Beatie Deutsch. Beatie grew up in New Jersey in an Orthodox Jewish family. Shortly after high school she went to study in Jerusalem. She fell in love with the city and never looked back. Now she lives there with her husband and five children, managing everyday motherhood with working toward her Olympic dream. Beatie left us with some wonderful advice on motherhood, training, and her secret to her success. Read on! Motherhood Advice Beatie considers herself a new runner, with only four years under her belt and already competing on a global level. She really started to take off in the middle of raising her family, and at one point had four children in six years. Like so many of us, being a mother comes first. And although running is now her job, that wasn't always the case. Balancing work with motherhood and selfcare took everything she had. There are two pieces of advice Beatie gives to those with kids. "Your kids read off your energy," says Beatie. She reminds us that kids are resilient, that we don't need to worry quite as much as we do, and that if you are calm and relaxed, then your kids won't be as likely to be anxious or stressed either. Secondly, Beatie says that our kids only have one mom. "Those years go by so quickly, and you don't get them back," she says. Whatever stage of child raising you might be in, it's a great reminder. Take time to watch your children play or fall asleep and take a mental picture. Those moments are precious and rare. Feeling Comfortable as a Woman So much of feeling empowered as a woman today has to do with how we look and what we wear. That isn't a bad thing! "There's not just one way for a woman to feel comfortable," says Beatie, "Beauty is in diversity." Sometimes it may feel that showing off your body and getting rid of your insecurities about how you look in a bikini or a sports bra is the only way to feel empowered. If that is what makes you feel like a strong woman, then you go for it! This is a simple reminder that empowerment comes from within, with making decisions that you feel confident in no matter who is looking. If that means wearing a tank top, leggings, a hijab, a skirt, a sports bra, or any other thing, then that is beautiful. There isn't one way to feel beautiful, comfortable, or empowered. You're Capable of More Than You Know Beatie's faith has given her a lot of strength in her running. Your ability to get better day after day is much more mental than physical, and working on your self-beliefs can help you get further than you ever thought possible. "Don't doubt yourself," says Beatie, "The power of your mind is really incredible." Beatie's last advice is to keep taking baby steps, and she means baby steps. When running 200 splits, she'll often only see 0.2 second improvements week to week, but they are still improvements. Remember, running is a challenge, and each baby step forward should be celebrated. Keep moving forward and find joy in running. Resources: Beatie on Facebook Beatie on Instagram Beatie's Website Beatie on "Run Farther and Faster" Beatie on "Ali on the Run" Beit Daniella Nancy Clark Interview Renee McGregor Interview Jennifer Gaudiani Interview Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and City Fit Girls for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running. You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! You already know one of the founders of City Fit Girls, Takia McClendon, who founded this business with Kiera Smalls. They built this group to make people feel welcome, inclusive and to feel like they all belong no matter what your fitness level is. They provide a strength club online, that has simple, efficient and effective workouts for just $10 a month and you can cancel at any time. They have online coaching who can tackle your specific fitness goals with you. So feel free to visit here to learn more about their mission and get fit with them! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Beatie, I look forward to hearing your thoughts on the show.

The global pandemic has a lot of us out running. New runners and those re-familiarizing themselves with running are joining the throng of runners. It is fantastic to see. It's one of the few exercises where no gym is required and social distancing is easy to maintain. Whether you've gotten back into running over the past few months or just started running this week, it's a good time to remind yourself of the basics and develop a plan that will help you enjoy the sport for years to come. At the core of Jason Fitzgerald's goal is to help runners run more, better, and longer. He has worked to find the answers that we all need to know if we want to run our best for a long time. Shortcuts and quick fixes don't produce sustained progress and often result in injury and burnout. Jason has created "Strength Running" which is a curriculum all about strength running for runners. On his website and podcast, he shares the benefits of strength training and which types of exercises help runners increase their distance and speed and prevent injury. Jason answered your questions about how to build a strength training center in your home, theories about running that have changed over the years, and how to get started in running. Read along! The New Runner If 2020 has you running like you never have before, we totally get it. How else can you escape what has turned out to be a wild year? Welcome to the club! Running is a great way to calm your mind, explore your city, get some fresh air, and stay healthy. When you are first getting into running (or getting back into it) make sure to treat yourself with kindness. Don't set too high of expectations, and allow yourself to get over the hump. "Stick with it. Be consistent. And be gradual with your increases in mileage and intensity," says Jason. "Do some strength training so you can stay healthy and strengthen your muscles, so you can reduce the likelihood of injury." Jason also mentions that your body needs a few weeks to get used to running. You'll likely be tired and sore as you get used to being on your feet for so long and moving your body in that way. After 2-4 weeks, you'll get over that initial hump. Why Do Runners Need to Strength Train? It may seem that all of the strength required to run can come from running itself. While your legs, core, and upper body will all go through changes as you begin running, there are some parts of your body that need to be strengthened to support this activity. One of the most crucial preventative measures for runners is to develop the muscles that allow you to have good form while running. Injuries often come at times of fatigue because your posture and form become compromised. When you put too much pressure on different parts of your body, like your knees, then your likelihood of injury increases significantly. Your core and hips are two areas that often need more attention in order to give you that stable foundation, but don't be over concerned about getting into the gym for hours every week. Building a lot of muscle isn't the goal in strength running. Strength training as a runner usually means doing a few exercises for 10-20 minutes after most runs. Jason's Three Strength Training Motivations As a runner, you definitely didn't sign up to lift a bunch of weights, and it might be something you want to avoid at all costs. However, it doesn't take much to make sure you are allowing yourself to run your best. If you are finding it hard to spare some time to do strength training on top of your runs, Jason suggests decreasing your mileage to make time for it. A few extra miles per week might not make a big difference, but a strong runner's body will. Here are three more motivations for you if strength training sounds like the pits. 1) You will feel empowered. As you build strength, pay attention to how you feel. When you build your strength, you will feel more confident and that will translate into the other work you do. 2) You will be a better runner. It's as simple as that. You will be able to run longer, faster, and for more of your life. Like Jason mentioned, he would rather you skip some of your running than skip a short strength training session. 3) You will look better naked. Enough said. More tone and more muscle will have you standing in front of the mirror a bit longer than you usually do. Keep up the good work! Let's all keep running and make sure to do those exercises that will give us the best running life. Check out Jason's website to learn more! Resources: Jason on Instagram Strength Running Website Strength Running Podcast Jason's First Interview on RFR Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and RunGrl for sponsoring this episode of the Running for Real Podcast. Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can get 15% off your first purchase, click here and enter code TINA. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! A digital and event platform for black women who use running as a means to impact the world for our community. Sharing and celebrating the diversity of what it is to be a long distance runner. Founded by friends based out of Washington DC, who wanted to expand on the picture of what a long distance runner looks like, by telling stories of long distance black women runners. They offer MANY resources, nutrition tips, product reviews, training, wellness and self care. Check them out more here! Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jason, I look forward to hearing your thoughts on the show.