The Running for Real Podcast

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 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. 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. 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 Liza, I look forward to hearing your thoughts on the show.

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. Lacing up your shoes and hitting the trail or the road and competing with yourself. Running is a celebration. It is liberating! Overcome your mental block and allow your body to do what it knows how to do: run. You can tell yourself you are going to give up, but don't ever give up. Look at challenges as an opportunity to dig deep into yourself, to pull from within you something you never knew you had. This will create experiences for you to draw from as you encounter future trials and will give you the strength to conquer setbacks, as improbable as they may seem. In the words of Walt Disney, "It's kind of fun to do the impossible." Resources: Hilary's Twitter Hillary's Instagram Hillary's Website One of the things that I truly LOVE to do every week to get to know my audience better is my Newsletter I will cherish and guard your email. It is a way that I can get to know you all and to build a true connection with you, as social media has been tough on me lately. I know how annoying it is when you sign up for something and suddenly find yourself on 50 other email lists. This is just you and me. I promise. If you are interested go here to sign up! 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 Hillary, I look forward to hearing your thoughts on the show.

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 and we can no longer train with our training partners or friends? As someone who has experienced a runner's high and who loves to run, it is a common reaction to become angry, not only at yourself, but at your training partners who are still able to run. Those same training partners who are still setting personal records while you are unable to run. Being unable to train with your team or your friends may make you feel isolated, whether it is real or perceived. For this reason, Cheadle and Kuzma founded The Injured Athletes Club podcast and The Injured Athletes Club Facebook page. One of the hardest parts about being injured is the comradery that you feel your missing out on. However, The Injured Athletes Club podcast will provide you with the necessary mental skills to cope with sports injuries and the mental side of rehabilitation and recovery. Kuzma and Cheadle will also provide you with tools you can use to stay positive and resilient during your recovery. The Injured Athletes Club Facebook group allows you to interact with other runners who are dealing with injuries of their own. It is a chance to talk about how you are feeling, both mentally and physically, and receive support from other runners to assist you in your journey. Sometimes all we want to do is talk. The Injured Athletes Club Facebook page is a great place to vent your frustrations or, even better, share stories of your successful journey. Whether we be elite athletes, endurance athletes, or your Saturday 5k runner, we are not immune from injuries. At some point during our career it is very possible we may sustain an injury or a setback. The most important thing to remember is, it is not the end of the world. While it may frustrate us, aggravate us, or downright cause us physical and emotional pain, it is a journey. It is your journey. Every hero suffers a setback before they reach their full potential. With that being said, remember, it may suck, it may be hard, and may be a challenge, but in the end it's an opportunity to grow and come back stronger and more determined then you would have been had you not sustained the injury. Resources: Carrie Cheadle Twitter Cindy Kuzma Twitter The Injured Athletes Club Facebook page (Book) Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries Thank you to my wonderful sponsor Vital Farms 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. One of the things that I truly LOVE to do every week to get to know my audience better is my Newsletter I will cherish and guard your email. It is a way that I can get to know you all and to build a true connection with you, as social media has been tough on me lately. I know how annoying it is when you sign up for something and suddenly find yourself on 50 other email lists. This is just you and me. I promise. If you are interested go here to sign up! 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 Cindy and Carrie, I look forward to hearing your thoughts on the show.

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 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 if you want to know my favorites click 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 Alex, I look forward to hearing your thoughts on the show.

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 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. One of the things that I truly LOVE to do every week to get to know my audience better is my Newsletter I will cherish and guard your email. It is a way that I can get to know you all and to build a true connection with you, as social media has been tough on me lately. I know how annoying it is when you sign up for something and suddenly find yourself on 50 other email lists. This is just you and me. I promise. If you are interested go here to sign up! 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 Alysia, I look forward to hearing your thoughts on the show.

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 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 Clare, I look forward to hearing your thoughts on the show.

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 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. 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 Jay, I look forward to hearing your thoughts on the show.

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 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 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. 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 if you want to know my favorites click 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 Molly, I look forward to hearing your thoughts on the show.

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 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 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. 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 Michael, I look forward to hearing your thoughts on the show.

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 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 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. New York Road Runners is a wonderful organization who now offers a virtual community driven coaching lab, which is in Beta and offers training teams for half and full marathons. You will get two coaches and be able to train with people who could be training for the same race as you. Go here and use code Tina10 for $10 off any program. Spots are limited! 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 Michael, I look forward to hearing your thoughts on the show.