The Running for Real Podcast

On Saturday, in this special bonus New York City Marathon pre race episode, we covered everything you need to remind yourself of the day before your race as well as how to handle the tough moments in the race. From seeing your nerves as excitement, to using gratitude to remind you how lucky you are to be here, this episode with Olympic Bronze Medalist Deena Kastor and Sports Psychologist, Dr Jonathan Fader will be sure to provide you with all the support you need to be ready for your race. Along with Deena and Fader, we break down the emotions and feelings that runners are experiencing in the 24 hours before the race. Although waves of self doubt can appear often and at any time, we cannot control our thoughts. What we can control though, is the response we give to that thought, which can be incredibly powerful. Fader, having worked with many runners in his years as a psychologist, knows how much we can overthink our races in the time before the race, and has fantastic advice for how to deal with it. Deena shares her experience, her wisdom, and how she would turn a panicked mind around in both the pre race time and during hard moments during the race. This is advice you will want to hear over and over again, save this episode for your next race. In the final 15 minutes of the show, we bring out Kubra, who raced the NYC marathon this weekend for Free To Run, an international organization that works to support women and girls in areas of conflict through adventure sports to build their physical, emotional, and social well being and develop them into community leaders to bring people together across religious, ethnic, and social divides. They currently work with 800 girls a year in both Afghanistan and Iraq. Kubra shares her inspiring story of why she decided to run, and what it represents. Her bravery and courage will motivate you. Thank you to The New York Road Runners, who kindly hosted this episode at the NYRR RUNCENTER Ft New Balance Run Hub. Thank you to everyone who attended this live event. If you wish to attend a future live show in a city near you, be sure to check my scheduleto see what episodes are coming up. Deena's previous episode Faders previous episode Thank you to NYRR and Endeavorun for being the wonderful sponsors of this episode of The Running For Real Podcast. Thank you to NYRR for the opportunity to host live podcasts in New York at the NYRR RUNCENTER Ft New Balance RunHub. This organization is an engaging and supportive environment committed to personal growth. Help support the One For You, One For Youth Campaign, for every pair of shoes sold at NYRR Run Center, a pair will be donated to a child in an NYRR youth supported program. Find out more at NYRR.org. Thank you to Endeavorun for sponsoring this episode of the Running For Real Podcast. Endeavorun is equipping runners everywhere to train with the precision, community, and accountability needed to reach their potential. Experience a pro season from start to finish (without being a pro)! Use code TINAMUIR you can get 10% off + Free shoes of your choice (yes, including those Vaporfly Next%s). There are Only 120 spots available for 2020 program and the First 50 registrants guaranteed single-occupancy room at Oregon retreat. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here. Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jonathan and Deena, I look forward to hearing your thoughts on the show.

Looking for the positives can be difficult when you fail. When we don't achieve what we set out for, success doesn't seem like something we can claim. But it doesn't have to be that way. How successful we feel isn't measured by what we do. It is measured by how we define success. The beauty in that truth is that we can therefore determine exactly how successful we feel. And if we feel successful, then we are successful, right? Think about it this way. If the only honorable goal and measurement of success was to be the richest person on earth, then all but one of us would fail. We would all feel lousy. Not only that, but success would have to come at the expense of every other human losing. For many reasons, this scenario is a poor measurement of success. However, if our goal was to have enough money to live comfortably, the outlook wouldn't look so dim. Comfortable can mean a variety of things for different people, and (hopefully) our success wouldn't come at the loss of others. We may set a hard number, but even if we didn't obtain that exact amount of money, there would be other ways to adapt and still achieve our goal of living comfortably. These are simple examples, but they can help us adjust our goals and feelings. Most likely, we will measure our success in a type of hybrid. For example, if I set a goal to run a marathon in under four hours, it can be attached to several other goals. Maybe I want to stay healthy, maybe I'm working toward qualifying for another race, maybe I want to beat my co-worker's time. With each goal, there are bound to be several alternative or sub-goals. In all of this, we want to grow our capabilities and enjoy our journey doing so. It's that simple. Running Across States Ali Glenesk is a monster of an example when it comes to going after big goals and loving the results no matter what they are. During a job transition, Ali decided she wanted to run across the entire state of California—for fun. She found a few friends to run with her and support her, chose her route, trained for about a month, quit her job, and began running. The goal was to be the fastest known woman to run from Nevada to the ocean. She set out to do it in 10 days, covering about the distance of a marathon each day. After a couple of days out, she was feeling on top of the world. On day three, she was amazed that her body had just run two marathons and that her legs were still there, working, and letting her run. On day six things started to change. At the end of the day she could hardly get into a car because her legs simply wouldn't bend. She was sore everywhere and had no desire to walk. The next day she decided to call it quits. She had pushed her body as much as she thought she should and went home. Finding Success in Failure With only three days to go, some may think that Ali should have toughed it out, perhaps walking when she couldn't run. Her friends even suggested that she could take a couple days off, rest, and then finish the last three days. But Ali was certain about her decision. Ali knew that her goal was to run (not walk) across California. She didn't want to take a break or run/walk the entire distance. It simply wasn't what she set out to do. In addition, Ali is a life-long runner. Perhaps she could've done one more day, but she didn't want to push it to the point of not being able to run for weeks afterward. In the end, she was satisfied with what she did. She ran more than she ever had, she went after a big goal, she ran with friends, and she found new potential in herself which she never would have otherwise. Learn More from Ali Is fear of failure keeping you from doing your best? Want to know how Ali finds her confidence? Listen to Ali's interview on the Running for Real podcast to find out more. Your relationship with success, failure, and running is sure to grow. Resources: Ali on Instagram Ali on Twitter Ali's National Geographic Video Netflix Special: Hello, Privilege. It's Me, Chelsea. Erica Joy on Twitter Thank you to Bodyhealth and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get 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. 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. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here. Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Ali, I look forward to hearing your thoughts on the show.

The Olympic standard time for a women's 1500-meter race is 4:04.2. That was the time that Shannon Osika had been eyeing for quite some time before she changed plans at the end of her European tour to include one more race in Poland. To give you some insight as to how fast that is, let's review some world records over time. In the early 1900's, female world record holders were still running 1500 meters over 5 minutes. It wasn't until the 1970's that they began flirting with the 4-minute mark. Running 1500 meters in four minutes mean that you are averaging about 14 miles per hour. That is two miles per hour faster than your standard treadmill can reach. And that's an average, for nearly a mile. Needless to say, Shannon Osika runs fast. Shannon talked with us today about growing up in a running home, being a student athlete while still finding time to pursue other hobbies, and how it feels to be the 19thfastest woman in the world. Follow along to learn from her. What to Do with a Changing Body Entering her sophomore year of high school, Shannon had yet to hit puberty. But she wasn't a late bloomer by any means. Shannon was already an accomplished runner, eyeing a few high school records. But when her body did start to change, Shannon had some setbacks. She attempted to continue running in the same way, with the same training, all while trying to maintain the same weight. Of course, this wasn't possible to do for long, and it left her frustrated. Luckily, Shannon came to terms with her body. Unlike some of her high school friends, she was able to avoid eating disorders that could have put an end to her running career. Looking back, she is grateful that she was able to escape that trying time without major setbacks. When asked what she would say to teenagers today, Shannon says to be patient and let your body do what it's meant to. Allow your body to gain the weight it needs to stay healthy, and appreciate the changes. Being a runner is a lifelong event and if you can trust the process, things will turn out best. Taking Matters into Your Own Hands Today Shannon is paced by a "rabbit." A rabbit is someone that helps to pace the runners during the beginning to middle of the race. Their purpose is to set the runners up for success by not allowing them to start too quickly or slowly. The responsibility is huge. Shannon will prepare for months, training daily. Then she may be flown across the country or even the world and be expected to put the trust of all her work into one of these pacers. While she maintains a high level of trust, Shannon knows that it's up to her to get the job done. Sometimes the rabbit will get off to a slower start, and it's the runner's responsibility to acknowledge that and make the appropriate changes. This principle overlaps into other aspects of life as well. We often have trainers, role models, or friends who we use as rabbits to help us go after our goals. However, in the end, it's our responsibility to understand ourselves, and know if we need to slow down or speed up in order to get where we want to go. A Balanced Life As a hopeful competitor for the 2020 Olympics, Shannon's life revolves around running. While that means she must take certain precautions when choosing what to do, she knows that living a balanced life is what will keep her running for years to come. Shannon says that her happiest moments in life are when she is living a balanced life. For her, this means going out dancing, trying new food in the area, and learning more about environmental sustainability. Whatever it is you do, at work or school or family life, do it well, but make sure you have set aside time to do other things that keep you happy. Learn something new, do something just for fun, spend time with people you love. These are moments you won't get back. Enjoying the Moment When Shannon finished her race in Poland, happiness flooded her face. Not only had she broken 4:04.2, she had reached into the 4:01 range. More impressively, Shannon probably still would have gone home with a smile on her face if she hadn't reached her desired time. That's a lesson we can all take from Shannon. She is grateful to be able to do what she does, and as a result, puts forth her best effort every time. Win or lose, each moment can be a positive one if we know we've done our best. Resources: Shannon on Instagram Colleen Quigley on Instagram Thank you to Bodyhealth, Janji, and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. 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. Taking Athletic Greens in the morning, is literally the FIRST thing I do when I wake up. I love knowing that I am getting 75 whole food ingredients in one scoop that goes in my water, which gives me 14 servings of fruits and vegetables, probiotics, and prebiotics before my day even starts. I LOVE it, and as winter comes and sickness threatens to take your race away, this is the time to take it! Go here and get yourself a FREE travel pack worth $79 with your first month! Mile 20 Mental Training Course: Win Your Own Race goes on sale in under a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here. Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Shannon, I look forward to hearing your thoughts on the show.

Whose opinions really matter to you? If you were to start a project or set out after a goal that you've always wanted to do but have been scared for one reason or another, who would encourage you? Who would have your back? Who would tell you that you don't know what you're doing? These are important questions to answer. Deciding who influences what we do can change our entire lives. And, unknown to some, we CAN choose who influences our decisions. First and foremost, we ought to listen to ourselves. If we don't master our own ships, then we'll never get to choose where we go. As for the rest of the opinions that we consider? Make sure they come from people that love you. The Mirnavator! If there's one person who knows how to surround herself with people that support her, it's the Mirnavator. Mirna Valerio is a woman, a New Yorker, black, and as she likes to say, a fat runner. She is not the stereotypical runner, and she knows that people think that. But the best part is, she doesn't care. She doesn't even believe that there is such a thing as a stereotypical runner. Mirna has surrounded herself with people that love her and her mission. She has a strong community on Facebook and in real life that have become comfortable calling themselves runners. It's not easy to believe that you are a runner when online chatrooms shout otherwise, even when you have done marathons and 50k trail races. The power that words have is strong. Thankfully, our simple daily efforts are stronger. Mirna has shown that time and time again. How to Get to Know Your Body From her early days in middle school, Mirna has loved to move her body. She played many sports growing up, but never considered herself a runner. She started running because she simply wanted to perform better in field hockey and lacrosse. As time passed, she began to love running for the way it made her feel. Mirna enjoyed setting goals and accomplishing them, and she liked feeling the muscles in her body work. With every finished run, there came a feeling of accomplishment and gratitude. So how do you get to know and love your body? Use it! For Mirna, she doesn't need to fit into a certain mold to love her body, and neither do you. The more we use our bodies, the more we love and understand them. They are quite literally the reason that we are alive. Use your body and be grateful for it. Change Your Feed As you begin to use your body, or go after other lifelong goals, you are bound to get some pushback. It comes in many forms. From unknown internet offenders, to family members, to random aghast faces on the street. While we can't avoid every rude comment or criticism, we can moderate it. We can mute or unfollow those that don't support us. We can stop reading comments entirely. We can smile at the people that give us funny looks. And most of all, we can seek out likeminded people. Sometimes the easiest way to brush off or get rid of the negative, is to find an abundance of positive. Let the good push out the bad instead of simply deleting the bad and being left empty. There are people out there waiting to be your friend and believe in you. Go find them. Try and Try and Try If it feels overwhelming to run a marathon, or a 5K, or a mile, start smaller. If you are lacking confidence or willpower, stop worrying and just give it a try. Try every day. As Mirna says, some days you will take five steps back when you feel like you haven't even taken two steps forward. That's okay. Keep trying. You may think that your body can't run a marathon. And you may be right, for now. But with each day you try, you get closer. If you are scared or anxious about something you want to do, just try. Really. There's no pressure. If you fail, that's fine, you will always be happy you tried. Let's keep moving our bodies. Let's surround ourselves with amazing people. And let's keep trying. The Mirnavator would be proud. Resources: A Beautiful Work in Progress Mirna on Instagram Mirna on Twitter Mirna on Facebook FATGIRLRUNNING Facebook Group Patagonia on Instagram Thank you to Bodyhealth, Janji, and and Marathon Training Academy for being the wonderful sponsors of this episode of The Running For Real Podcast. Friends, I mentioned Marathon Training Academy in the show, and how much you will enjoy their podcast if you are not already a fan, you can find their podcast on iTunes hereor at their website page here. 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. 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. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here. Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Mirna, I look forward to hearing your thoughts on the show.

Today we are covering a topic that is rarely spoken about. Talking about women's menstrual cycles is often tough enough, especially for men. But once you near the age of a master's runner, interest fades even more rapidly. Going through menopause is tough not only because of the physical elements, but the emotional ones. Like childbirth, it is hard to understand it until it's happened to you, so there may be few people who you feel comfortable consulting. But menopause is natural and normal. Dr. Stacy Sims, a leading expert in women's exercise studies, spoke to us about menopause. She addressed the myths, the symptoms, how to communicate with those who have menopause, and more. Knowledge is confidence and comfort, so read along to learn more about this universal life experience. Women's Health and Exercise Science Generally speaking, it is difficult to find scientific research specifically for women. While menopause has obviously been studied for a strictly female community, life leading up to menopause has not. Dr. Sims suggests taking news articles and magazines posts with a grain of salt. Most exercise and diet studies have been done only for men, and occasionally with men and women combined. Don't assume that what is good for men, is good for you. For example, women typically need more protein post-exercise then men do. And taking a post-exercise ice bath yields more benefits for women than men. Always consult multiple sources when you come across new methods or diets, and consult your general practitioner if you feel unsure. What is Menopause? Menopause generally begins sometime during a women's late forties. However, it can happen several years earlier or later. When you experience menopause, there are a lack of hormones that are being produced, and eventually you stop menstruating completely. What are the symptoms of Menopause? Common symptoms of menopause include hot flashes, night sweats, abdominal weight gain, and mental fogginess. In the first five years following menopause, women can lose up to 33% of their bone density. Knowing about these symptoms can help you prepare to deal with them as they come. Are the Symptoms Here to Stay? For most women, some of the common symptoms subside. Hot flashes, night sweats, and mental fogginess tend to lessen. However, a decrease in bone density, and abdominal weight gain will continue to happen without proper adaptation. Adding strength training exercises and reducing your carb intake will help you to stay healthy. Post Menopause: Exercises to Reduce Health Issues Aging women are commonly told to do low-intensity, high-volume exercises such as swimming, walking, or biking. While these are positives, they aren't enough to help strengthen bones. Plyometrics, weightlifting, and other types of resistance training are necessary to increase bone density and keep muscle mass. This doesn't mean you need to start bench pressing with the body builders. Explosive actions such as jump squats and burpees are great. In fact, jumping for just ten minutes a day, three times a week has shown to be enough to build bone mass. Talking About Menopause There is no need for you to feel alone while you go through menopause. Talking with a loved-one and a doctor or therapist can help the process happen more easily. It takes strength to talk about yourself, and you can do it. If you have a friend, athlete, or parent going through menopause, be there for them. They may not want to talk about it, which could mean they are already talking to someone else about it. Continue to let them know you care about them and be willing to have a conversation. It can make all the difference. Life is Still Great! As you age, there is no reason that you can't keep a fast pace and avoid injuries. However, what you do in order to stay quick and healthy does need to change. Your changing hormones mean that you need more fruits, vegetables, and protein and less carbs. You need to continue to do exercises that keep your range of motion, and you need to add exercises to keep up your bone density. But these are all things that you can do. You can continue to do the things you love. Add the necessary exercises and strategies and keep running! Resources: Stacy on Instagram Stacy on Facebook The Ready State Stacy's Website ASCM BJSM Women's Health Initiative Kirsty Elliott Sale on Twitter Kathryn Ackerman on Twitter Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life For this Beyond Running series of episodes I am not having sponsors because I want you to just get this information because it is needed, because these are topics that need to be brought out into conversations. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you do really appreciate these episodes, you will consider supporting me on Patreon. You get access to bonus interviews and I will let you know of upcoming guests, so you can have the opportunity to ask them your questions. Running 4 Real Patreon Page. Thank you SO much!! 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 Stacy, I look forward to hearing your thoughts on the show.

If you've been with us at Running for Real for a while, you've had a chance to hear from Dean Karnazes already. He is a superstar of a runner, the "ULTRAmarathon Man," and an incredibly upbeat person. Even if you happen to catch him in the middle of a 100-mile run, Dean will smile and take a selfie with you. He's that kind of guy. In coordination with a new Chicken Soup for the Soul book about running stories, and some exciting races that Dean plans to compete in soon, we got to speak with him again. Feel free to listen in or read along to find out more about Dean's advice to help the environment, how we can encourage others to run, and more! Runners Can Save the Planet One thing you may not know about Dean is that he doesn't own a car. Seriously. If you go to his home and see a car, it's a visitor's or a family member's. This decision happened about a decade ago when Dean was training to run the Four Deserts Race, a 6-day race where you have to carry all your supplies with you. To train for the race, Dean started doing his grocery trips on his feet. This meant carrying home gallons of milk, and one time, a pack with over 45lbs of sundries. A few trips became a habit, and before long, Dean had given up his sponsorship with Volkswagen in favor of being carless. Dean is known for his extremes. Running 50 marathons in 50 days, giving up his car, running in hot deserts and cold tundra; these things are commonplace for Dean. But when he was asked what runners can do to better the environment, he simply replied, "Recruit more runners!" One of the fastest ways to become more sensitive to our surroundings, is to be in them. Nothing compels you to change your emission-producing habits more than breathing in a lungful of polluted air. And while the negatives of littering or pollution are convincing, the positives of being outdoors are equally moving. Running through fields, over mountains, or along beaches will have you caring for the earth instantly. Runners Can Save Lives Encouraging people to run can save more than the planet, it can save people. Dean shared with us one of his favorite stories from the new Chicken Soup for the Soul book that he helped author and compile about a former marine with PTSD. After trying a variety of treatments including therapy sessions and medication, a friend suggested that this former marine pick up running. He decided to give it a go and soon found himself running marathons and ultramarathons. Running saved his life. Chicken Soup for the Soul: Running for Good, includes 101 stories about running and the good it has done around the world. From communities of mothers in the U.S. to camps of Syrian refuges in Greece, we can all benefit from running. Runners Are People Too Maybe an even more surprising thing about Dean is that he still gets nervous on the start line. He still has tough days, tiring days, days he decides to sleep in instead of getting up to run. And while he has been able to make a career out of running, a dream job in his eyes, he still has to push himself to get out the door sometimes. But that's what's great about this sport. We have the chance to be runners and to be human. Whether we run a marathon a day or go for a walk around the mall once a week, we are still part of this community and we still have struggles. We are in it together. You Can Make a Difference Right Now Decide to be an ambassador for running. It's a simple and effective way to help the environment. You can invite friends for a run, share your experiences of training for a race, or buy someone a pair of running shoes for their birthday. Every bit helps, and your efforts to share your love of running can spread throughout the world. Resources: (book) Chicken Soup for the Soul: Running for Good Dean's Website Friends, I mentioned Marathon Training Academy in the show, and how much you will enjoy their podcast if you are not already a fan, you can find their podcast on iTunes here or at their website page here. Thank you to Bodyhealth and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get 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. JANJI is an official sponsor of the Running For 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. Mile 20 Mental Training Course: Win Your Own Race goes on sale in just over a month. The doors will open for a VERY limited time, and then close until May 2020, so don't miss out. Even if you do not intend to start the 12 week course until early 2020, you can begin at any time, but you cannot purchase at any time. To get on the Mile 20 Mental Training Course: Win Your Own Race waitlist, where you will be guaranteed a spot on the course, sign up here. Or learn more about the course here. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Dean, I look forward to hearing your thoughts on the show.

Breathing and Running You can argue that nothing is more important than learning how to breathe properly when you run. Yet, breathing exercises are often overlooked and shortness of breath is treated by increasing miles or speed. Without proper breathing, runners can suffer from side aches, mental distractions, anxiety, and injuries that are caused from lack of focus or poor posture, all of which stem from decreased oxygen. In recent years, diaphragm exercises have received more attention and praise. Learning how to completely fill our lungs from top to bottom in a smooth breathing pattern is something that takes just as much practice as any outward physical coordination. And the results are fantastic. Increased focus and the ability to calm yourself in tense situations are some of the main benefits. Asthma and Other Respiratory Challenges Although we do it unconsciously from the moment we are born, breathing takes work, and can be very difficult at times. Even those without any illnesses can benefit from learning how to breath properly, both at rest and during exercise. The most common respiratory illness we see in the running community is asthma. Simply, asthma is a condition in which the airways are inflamed and consequently reduced in size, making it difficult to breath. It is widely known, and the maintenance of this illness is straight forward for the most part if we understand the treatments. How is Asthma Treated? Even if you don't personally know anyone with asthma, you have probably seen one of the colorful blue, red, or purple inhalers. Using inhalers is the main treatment method for asthma. Dr. John Dickinson from the University of Kent explains that there are two basic types of inhalers. The first type of inhaler is used on a regular, scheduled basis. Its purpose is to dampen the inflammatory process inside of your lungs. It takes two weeks or so for this to build up into your system, and should be continually used. The second type of inhaler (a salbutamol or rescue inhaler) works within a minute or two, immediately opening up the airways. This inhaler should be used on a case-by-case basis. Dr. Dickinson says that the first inhaler can typically be enough to keep symptoms down if used properly. The common issues he sees in athletes is a dependency on the salbutamol inhaler, which doesn't get to the root of the problem. The body will also build up a resistance to this second inhaler, demanding stronger doses and increasing risks of side-effects. If you do have asthma, be sure to work with your doctor. Determining what kind of treatment is right for you should be done individually. How do I Know if I Have Asthma? Asthma is brought on by a reaction to something. This is often from a reaction to pollution, an allergic reaction, or exercise. The symptoms of asthma almost always happen after exercise is completed, making it difficult to pinpoint. Some of the most common symptoms include difficulty breathing, coughing, shortness of breath, tightness of chest, and wheezing. These may be triggered during exercise, and as previously mentioned, may only be present post-exercise. There is only about a 50% chance that a doctor will diagnosis you correctly simply based on the knowledge of your symptoms. That means, you are just as likely to guess as to whether or not you have asthma. This is why it is imperative to do testing in order to determine your condition. Ask your doctor about an objective test, one that actually looks at your lung functioning. Even if you are an elite athlete, it's not out of the question that you have asthma. It is still possible to train at high levels with asthma. If you have some of the common symptoms, consult a doctor. Breathing Exercises for All Most people know that breathing into your upper chest isn't the most efficient way to fill your lungs. However, did you know that your chest and abdomen should fill from top to bottom, front to back, and side to side? The expansion of each should be done in one motion, meaning that you shouldn't see a large increase in the chest before the lower abdomen and vice-versa. Like the sides of a balloon, each part of your lung should expand at the same time. Many people get the front to back and top to bottom but neglect the sides of the rib cage expanding. Next time you have a moment (probably right this second) take in a breath and try to expand every part simultaneously. Asthma Won't Slow You Down! You can definitely live and thrive with asthma. Respiratory problems can be depressing for an athlete, but there are ways to overcome. There are many sports therapists, doctors and the like, that are willing and able to help you conquer your breathing. Don't be discouraged, and know there are many examples of athletes with asthma that have massive success. Encourage those around you, and keep running! Resources: John at the University of Kent More Info on Asthma Dr. James Hull For this series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you appreciate these episodes, you could start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page. 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 a 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 John, I look forward to hearing your thoughts on the show.

Running is a great visual for vulnerability. Picture yourself in the middle of the desert, or in a big city, or on the side of a volcano, with nothing but your shoes and some minimal clothing. No one is holding your hand, there are no secure walls behind you, nature and humanity can see you from every angle, and you can only move as fast as your body allows. It can honestly be a bit intimidating. This is pretty much the way life is. It's scary, but it's how we discover our potential. As humans we like feeling secure, sure. and safe. We build walls to protect us from storms. We make alliances with other humans (aka friends) to help us in times of struggle. We stockpile food and resources so we don't have to constantly think about where our next meal will come from. All of these things are positives, so then what's so great about being vulnerable? Being prepared and allowing ourselves to be vulnerable are two different things. By all means we ought to do everything we can to be safe. Being vulnerable doesn't mean being reckless. Being vulnerable is more about being honest. It means being okay to admit our weaknesses or our fears, but it has a purpose—to help ourselves and to help others. Nellie Acevedo is a queen of vulnerability. She is a full-time blogger, entrepreneur, mama, and runner. She lives in Brooklyn, New York where every day she has a chance to feel a little bit vulnerable as she raises her two multi-cultured boys in a fast-paced world. Today she shared with us tips on being true to yourself, the lifestyle of being your own boss, and of course, her stories about running. Share Your Journey When it comes to sharing your personal journey, there are two main benefits to being true to yourself. Firstly, it gives people something to follow that is inspirational. "People love a real journey," says Nellie, "Share it if you feel comfortable." Nellie admits that while she admires elite runners and other professional athletes, they aren't the people that motivate her to exercise. In her words, "real" people motivate her. The people that are like her. Whatever stage of life you are in, there are people watching you that feel like you are their "real" people. That's why it's important to share. If you can do it, so can they. Don't feel like you need to reach a certain level of expertise before you can share and inspire. The other benefit of being vulnerable and sharing your journey is the support of the community. People relate with struggles, and you will probably be surprised with how many people are willing to speak up and reach out when you share personal trials. Every time Nellie gets up the courage to be vulnerable, that's when she gets the most reactions and support. "You control your narrative," she says, "When you share the realness about being a person, about adulting, about motherhood, […] people identify with that and you leave a mark on people's hearts. They want to stay with you and follow your journey." Don't be afraid to be real. Other people have similar experiences as you, and until you share, you neglect the support and withhold the inspiration. It doesn't mean you have to share everything, but share what you are comfortable with and be real. Do Something for Yourself Each week Nellie tries to get at least three workouts in. This can be a challenge since her workday starts at seven p.m. every evening when her husband gets home from work. But she knows that doing things for herself is the only way to keep it together and do her best as a mother. "We need the time to reset" says Nellie, "[When I go to the gym] I can think about things that I wasn't able to accomplish during the day, but I can think about them fully because I'm away from the family." Make your workout time your think tank time. It's a great way to blow off steam, come up with new ideas, and organize your thoughts. Lastly, Nellie suggests setting small running goals and watching yourself succeed often, rather than setting big ones. She fully believes in celebrating the victories along the way as well. That doesn't mean just the first 10k you run, but the first mile you run, and then the second, and so on. Go ahead and do something for yourself. Set attainable goals. Celebrate when you reach them. Support people you see being vulnerable, and then be vulnerable yourself and watch the good that it does. Resources: Nellie on Instagram Nellie on Twitter Nellie on Facebook Nellie's Blog Third Eye Thoughts Instagram Thank you to Bodyhealth and Generation UCAN for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Generation UCAN has been with me through a lot of my races. This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! TINAMUIR25 for 10% off. 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 Nellie, I look forward to hearing your thoughts on the show.

Discussing Miscarriage, Stillbirth, and Loss About one in four pregnancies end in a miscarriage. If you haven't been close to someone that has gone through miscarriage, this may surprise you. As frequently as it happens, this type of loss is not often discussed in public. Misunderstanding, fear, blame, or disappointment are feelings that can surround the loss of a child. Navigating these feeling with dialogue can feel that much more difficult. Of course, each parent has the right to choose how much they discuss their loss. However, those that wish to be more open about their experience should feel like they can. It's not a time that a person should feel alone or fearful of being judged. We hope that by openly talking about loss we can make more room for understanding and comfort. Heidi Greenwood, proud mother of three daughters, suffered a loss during both of her first two pregnancies. Her first daughter Jules passed at 22 weeks, and her second daughter Leni was lost at week 28. Heidi continues to remember her daughters after the healthy birth of her third daughter, Quincy. What's the Difference Between Stillbirth and Miscarriage? The most important thing to remember about miscarriage and stillbirth, is that they are both losses. The crushing blow of either will change the lives of those affected. Treat yourself and others that experience these types of losses as such. In the technical terms, a miscarriage usually refers to a loss before the twentieth week of pregnancy, and a stillborn as anything after. Both miscarriages and stillbirths can result from a plethora of situations, almost always out of our control. Don't Blame Yourself It is common to look for answers after experiencing loss. Whether we are simply trying to understand or are looking for ways to avoid it in the future, we have questions. Often it is all too easy to look at ourselves as the problem. The fact is, the mother is not to blame. Defects that results in miscarriage happen at micro-levels within DNA and chromosome structures. These are things that certain diets or activity rates of mothers don't affect. You can feel confident that your efforts as a mother are not lost. What Should I Say? Heidi mentions that we often think we need to come up with elaborate things to say, when really, simple words are the best. Telling your loved one that you are thinking about them or that they are a strong woman is great. As always, take any suggestions that the mother gives, each grieving process is different. Using the baby's name can be a good way to show your love. Mother's that give birth at any stage of the pregnancy and suffer loss, have developed emotions for that small life. If they have chosen to give the baby a name, it is likely appropriate and empowering for you to mention them by name. If you can't think of something you want to say, or feel uncomfortable doing so, kind gestures are also appropriate. Going out for a coffee, sending a note, or bringing them flowers are all things Heidi recommends. What Shouldn't I Say? Good intentions can be painful, so be cautious when trying to lessen the hurt someone is experiencing. Generally, it is better to support and love rather than try to come up with logical solutions or offer up emotional problem-solving strategies. Avoid using terminology like "at least." Heidi says that using this phrase can feel like belittling the situation. The mother should take the time she needs to grieve. Trying to speed up the process can appear naïve or careless. Help her feel that you are a person she can lean on, and don't be afraid of bringing thoughts of the loss back to their mind. Heidi relates that kind thoughts and gestures feel like a big hug more than anything. Share Your Burden If you have had a loss, lessen the load by speaking with others. Talk to loved ones you trust, doctors, therapists, or Facebook support groups. You will likely be surprised by the number of people that have experienced what you have and can lend a helping hand. You shouldn't bear it alone, and you don't have to. Many are ready to love you. Resources: Heidi on Instagram For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question. Running 4 Real Patreon Page. Thank you SO much!! 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 Heidi, I look forward to hearing your thoughts on the show.

Do you ever find it difficult working with what you have? For example, putting off doing a workout until you find the perfect gym, or neglecting to write down goals and thoughts because you don't have an Italian leather journal and "what interesting things are happening in my life anyway?" Getting started is always more than half the battle. When it comes to running, there are plenty of excuses that stop you from getting out the door. Imperfect weather, uncomfortable shoes, or even an untidy living room can nag at your thoughts and convince you to skip today. We avoid doing difficult things in order to protect our self-esteem. If we don't try our hardest, it's easy to justify the outcome. "Oh, I would have been great if I put in the time, but I didn't feel like it." Fear of failure is fear of success. Once we understand that the journey to greatness starts with one step and is laden with failures, then we can actually get started. Thabang Madiba is the epitome of working with what you have. Growing up impoverished in a small town of South Africa, Thabang simply wanted to be able to play soccer or go on a run. Being in race? That was a dream. Eventually his grandmother bought him a pair of running shoes. And before long, he knew running would change his life. Getting the Most Out of Any Moment Unable to afford a car, Thabang has been creative and determined to find ways to train and compete. He worked at a Nissan factory twelve kilometers from home. As you may have guessed, Thabang would run to and from his job, earning enough money to participate in races while getting in the mileage to train for a marathon. But this was just the beginning of Thabang's obstacles. Thabang excels in trail running, specifically, skyrunning. Skyrunning is any race above 2000 meters that has an incline of at least 30%. Being nearly five hours by car form the nearest mountain, Thabang can sometimes be found with a rope tied around his waist, dragging a car tire along the dirt path as he trains. This is his way of training in the mountains. Thabang has also been known to ride his bicycle to race events, sometimes as far as 50 kilometers. After one particularly difficult day when he had to pump up his tire multiple times on the way to a race, Thabang arrived ten minutes after the race had begun. Instead of moping and turning around, he simply began to run with the goal of passing the first woman. Knowing he had no chance of winning, Thabang still gave an effort to do his best and become better. He ended up finishing second and gives credit to that race as one that prepared him for a championship later down the road. Whatever opportunities you have, make the most of them. Don't give up just because you know you will come short of a goal. Finish strong. You never know what a constant effort will do for you until you do it. Appreciate What You Have Thabang's name literally means happiness, or "to be happy." Everything about Thabang gives witness to this truth. Even after winning multiple races and being sponsored by Salomon, Thabang has stayed humble. He still loves him family. He still rides his bike. He still runs with a tire dragging behind. When asked how his life has changed since winning races, Thabang says, "I'm simple. I just love people." Thabang's advice is to find your own happiness in order to make others happy. "You must learn to love yourself first," he says, "I have to be happy myself before I can help others be happy." You Got This! Whatever your goal is, go ahead and get started. You don't need to run in $200 shoes, go for a walk in your flip flops. Start somewhere. When the tough times come, know that it is a part of the process. Without those setbacks, you would never get to the mountain top. Be happy, and be okay with putting yourself first in order to help other. Thabang will be proud of you. Resources: Thabang on Instagram Thabang on Facebook Thabang Video Thank you to Bodyhealth, MetPro, and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts. 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 Thabang, I look forward to hearing your thoughts on the show.