The Running for Real Podcast

Disabling Conditions in the Running Community Running is an expansive, inclusive, and a simple sport. The fact that it involves some of the most basic of body movements is what allows it to be broad and accepting. Practically anyone can run, and those that can't are still welcome. In the running community we accept and embrace those that love to move. If you move slowly, move in a wheelchair, or move only with the help of others, we want you. Today we chatted with Achilles International, a group dedicate to helping everyone set and achieve goals and have joy and hope through running. These people understand what it's all about. We talked with participants about overcoming their struggles, approaching those with disabling conditions, and of course, running. What is Achilles International? Achilles International focuses on bringing "hope, inspiration, and the joys of achievement to all." This is mostly accomplished through their races and group meetups. Those with disabling conditions, be it visual impairments, cancer, amputation, brain injuries, or others, are paired up with volunteers to help achieve their running goals. The largest Achilles International Chapter is in New York, but today they have over 60 chapters worldwide. Everyone is welcome. Whether you want to become a member or a volunteer, get in contact with them to get involved today, wherever you are in the world. Approaching Those with Disabilities We all view ourselves a certain way that others may not see or understand. For better or worse, you never know if you pass someone on the street who has climbed Mount Everest, been to prison, lost a loved one, or won the lottery. Every life is unique and full of anecdotes. Before jumping to conclusions one way or another, ponder that. When you meet those that have disabling conditions, first and foremost, be their friend. A friend isn't someone who babies their peers; a friend also isn't someone that ignores. They are there for you, they push you, they laugh with you and respect you, and they treat you about how they'd like to be treated. Michael Anderson, the director of the New York chapter at Achiles International, says that they refer to their athletes as an athlete with a disability rather than a disabled athlete. Being conscious of how these athletes want to be viewed can go a long way in building positive relationships. Running with Disabilities If you have a disabling condition and can't see yourself running, or running fast, or being called a runner, hold that thought. There are more opportunities for you than you might know about, and you are stronger than you think. Take each challenge one step at a time. Walk before you run, stand before you walk, breathe before you stand. It can take some individuals years before they are able to enter a race they have their mind set to, so be patient with yourself. No matter how unhealthy or healthy you feel, take advantage of your opportunities. Achilles International member Alan says "It's a roll of the dice how healthy you are. Every day is a gift." It's as simple as that. You have the gift of being alive, manage what you can—you can do it. More on the Running for Real Podcast In today's episode we interviewed two members of Achilles International. Mauricio Blandino and Alan Kaufman shared their inspirational stories from being in good physical shape, to having a disabling condition, and finding their way back to sport through Achilles International. They will inspire and motivate you to get out and achieve something more for yourself. Give it a listen. RESOURCES: Mauricio on Facebook Achilles International Achilles NYC Alan on Facebook Alan on Twitter Alan on Instagram Mike 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 Michael, Alan, and Mauricio, I look forward to hearing your thoughts on the show.

"Chance favors the prepared mind" is often quoted to be from Louis Pasteur. Pasteur was a chemist and microbiologist who studied and found cures for a handful of diseases, including a vaccine for rabies. The concept that luck or fortune follows the bold, prepared, or active has long been discussed. The truth is, not everyone can be lucky. Only those that do, are rewarded. Even lottery winners have to buy a ticket. In running we experience the same thing. You simply don't know how "lucky" you can be unless you get out there and start running. The beautiful thing about running is that there is much more to it than winning races; you have chances to "win" every day that aren't necessarily podium moments. As we've discussed, wins in running include enjoying nature, discovering new places, developing relationships, and maintaining good mental and physical health. Running is also a time when great business ideas or solutions to long-term problems are discovered. The opportunities for victory while running are endless. But. If you do happen to be in-the-running for a particular race, that win comes via preparation as well. You don't know when your moment to shine will come. The weather, your competition, or your overall health and energy fluctuate. The only way you can get lucky is by being prepared. This idea of preparation followed by chance is the epitome of Nicole DeBoom's successful career. From Olympic qualifier, to top triathlete, to business owner, Nicole has done what it takes to put herself in a situation to succeed. Like the rest of us, she has had personal weaknesses and could never control her competition, but she put in the work and let the results happen. Go Through the Open Door Shortly after the peak of her triathlete career, DeBoom had an idea for a women's clothing company. She felt that there weren't many clothing options for professional athletes that were both stylish and up to performance standards. She wanted to look good and feel good while she competed. At the time, tennis skirts, golf skirts, and even swim skirts were available, but nothing for female runners. As she began to create a new type of running skirt, she quickly discovered that her target market wasn't exactly what she expected. She had planned to convince other professional female runners to wear the skirt, but there weren't a ton of them that were interested, and trying to further convince them didn't help. However, she found that there was a lot larger range of women that were interested in the running skirts. Many women not only wanted to feel good while wearing stylish clothing, they wanted additional coverage so that they felt comfortable while running as well. Nicole quickly learned to create clothing for the women with this need, rather than create a need for a specific group of women. When she focused on helping her new customers, her business grew and her opportunities expanded. You may have many ideas and desires in life that seem like the only path to happiness or success. But if you are willing to take the opportunities that present themselves, rather than fighting to change what you can't, you'll find yourself succeeding quickly. This doesn't mean taking the path of least resistance per se, but seizing the opportunities that are placed before you. You'll Love What You're Good At, So Try It All! Now Nicole is a mother, with a daughter who will have many opportunities. Nicole is focused on helping her find the things she enjoys and is good at. Giving her chances to try many things, and to not be too antsy in taking away the other things she loves too quickly. Nicole regrets putting so much time into swimming and neglecting other sports when she found out she could be a great swimmer. She wants her daughter to continue a variety of things, even if she is great at one. The same should go for you and I. What do you love to do? What are you good at? Chances are they are related. It's not always certain which comes first, so don't be afraid to try something you think you may love, or look for ways to enjoy what you are good at. Resources: Nicole's Website Skirt Sports Running Start The Mirnivator Run This World Podcast (Book) The Moment of Lift: How Empowering Women Changes the World https://www.amazon.com/Moment-Lift-Empowering-Women-Changes/dp/1250313570 Thank you to Bodyhealth, Turbotrack.me, and MetPro 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. Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones. They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device. 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 Nicole, I look forward to hearing your thoughts on the show.

Understanding Suicide Everyone is affected by suicide. Whether you've had personal struggles, had an acquaintance or loved one take his or her life, or been generally aware and worried about the increased rates of suicide in the world, understanding suicide can benefit you. Suicide is understandably a topic that isn't often spoken much about. It may be embarrassing or painful to openly discuss the effects of suicide. But it does not need to be that way. The stigma of suicide can be changed, and will, with increased discussion. Shelli Gordon was directly affected when her partner Tony took his own life just last year. As a former police officer and with a psychology degree, Shelli was completely taken by surprise; with no signs of Tony's intention. Since that time, Shelli has taken it upon herself to raise awareness, open the doors to increased discussion, and be involved to help others understand suicide. She uses running as a platform to break the stigma surrounding suicide by opening her running store to everyone, running to cope, and speaking to the running community. Suicide Isn't Selfish One of the first misconceptions about suicide is that it is a selfish act. "For that person in that moment, there isn't another way out," says Shelli. When someone takes their own life, they are often trying to make things better for the people they are leaving behind. They mistakenly believe that the people they are leaving behind are better off without them, and they don't see a different solution. Talking About Suicide It can be very difficult to talk with someone who has had a loved one take their own life. Especially older generations who may have lost children, coping is hard. When you speak to them, phrase suicide as "taking his or her life" rather than "committing suicide." Suicide can have a negative connotation especially when it's paired with "commit." To avoid framing suicide as a crime, it's better not to use the word commit. How do I Talk to Someone that has Suicidal Thoughts? First and foremost, do your best to let people know that you are there for them and that you love them. Check up on them as frequently as you feel is good, and make sure you talk about a variety of things. It's important for people to know that you care about their opinions and value their thoughts. Shelli gives great advice to go on a walk with someone and speak with them. This way you don't have to maintain constant eye contact. Sometimes just talking about anything can help them. If you have a teenager that you are concerned about, keep a close watch on them. Sometimes a person can seem to be getting better or happier right before they take their life. This is a result of finally making a decision. Stay close to them, and continue to talk with them. There are many resources online as well in understanding and helping those with suicidal thoughts. Using Running Running is a wonderful way to combat suicide. Get out into the fresh air and move your body to feel alive and apart of this world. Running can be a good tool to push yourself and to reach for new goals. These things give us more reasons to live, whether you want to run one mile or three hundred. Run with someone. The community is large and growing. Even if you don't feel like speaking with someone one-on-one, being in a group of runners can boosts your spirits. Life is Better with You in it If you have thoughts that life would be better without you in it, get help immediately. Know that in every case, the people around you will not be better off if you take your own life. Although you may feel that people misunderstand you, there are other solutions. Life can get better. Healing is possible. You can live a life without suicidal thoughts. There are people that love you and want you to be here. If you feel comfortable, speak to someone you trust about your struggles. If you are scared to tell the people you know, there are many support outlets, including some that are linked at the end of this article. Call or message these people. They can help. You are a unique person. You are needed in this world to make it a more diverse and beautiful place. Wherever you are on your journey, there is hope and help and happiness. Help Resources US National Suicide Prevention Lifeline: 1-800-273-8255 Suicide Prevention Helpline In the UK CALM MIND Jasmin Paris on Twitter 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 Shelli, I look forward to hearing your thoughts on the show.

New York Road Runners Live Show! Do you wonder what a world-class runner's upbringing looks like? What path led them to greatness? Should children with promise be given the encouragement and opportunities to be the best, or should they simply have fun playing the sports they enjoy? This week we had the chance to interview Meb Keflezighi, Jenny Simpson, and Rachel Pratt on a live panel in New York City! All three are not only life-long runners, but ambassadors, helping children find a love for physical activities that will help them in many aspects of their life. Each one of the panelists gave advice on raising kids to enjoy sports, avoid burnout, and become life-long exercise or sport enthusiasts. Whether you are a parent, an aunt or uncle, or simply someone that wants to develop your own physical literacy, this episode is for you. Let Kids Have Fun Both Meb and Jenny are Olympic athletes that found their love for running in public schools. One of Jenny's teachers encouraged her to try running because she was the student that couldn't seem to sit still. Meb found out he could run fast in seventh grade when his teacher promised him a good grade and a T-shirt if he ran the mile under 6:15. He ran as fast as he could, and ended up getting an A, a 5:20 mile, and most importantly to him, the coveted T-shirt. When asked about their successful running careers or the hopes they have for their children, Meb and Jenny both agree that letting kids have fun doing whatever sport they enjoy is best. Any pressure they put on themselves should be about personal achievement, not conceding to the wills of adults. Let Them Come to You Today Meb has two daughters that seem to be more interested in soccer than anything. Although running is his preferred sport, Meb has learned that it's best to let his daughters come to him with requests or questions and be prepared to support them, rather than compel them to run. Encourage young ones to not give up and to try new things, but avoid putting them into a box that doesn't allow them to find what they love. More often than not, they will be interested in the types of things that their loved ones enjoy. Give them the proper space and allow them to make their own decisions. What Sports Can Teach Our Young Girls Jenny is a huge fan of what sports can do for girls in today's world. The first thing she mentions is the competitiveness that she embraced as a female athlete. Sometimes girls are encouraged to lie low, not get too loud, and not be aggressive. In sport, you can't succeed by doing these things. Jenny has learned that being competitive doesn't have to be separate from being a lovely, gracious person. The second thing Jenny mentions is her own view of her body. Participating in sports helps girls appreciate what their body can do for them, and helps them feel comfortable in their own skin. As they exercise and train for events, they can watch their body transform and develop right before their eyes, which is a powerful confidence boost. What is Physical Literacy? Rachel Pratt is the Senior Vice President at New York Road Runners (NYRR). Although she isn't one of the Olympians we interviewed, she is just as passionate about running, and helping children become physically literate. Physical Literacy has three branches or goals. (1) Learning fundamental movements. (2) Becoming confident in those movements. And (3) having the motivation to be active for life. That is the goal at NYRR for all children. Emphasis isn't on one specific sport or activity, rather, a variety of movements. Climbing, running, team sports, skating, skiing, or track and field, are all encouraged. They want every person to feel excited and confident about what their body can do for them, and as they get older, the excitement to continue to use your body to enjoy life. So, what can you do? Obtain your own level of physical literacy. Practice balance, strength, or endurance. Then be the example for the kids near to you in your life. Take your nephew for a bike ride, your daughter to the climbing gym, or your friends to the baseball field. Being active for life will bring a happiness and sense of accomplishment that few other things can. Resources: Meb's Website Jenny's Website Rachel on Twitter NYRR Thank you to Bodyhealth, Janji, MetPro 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. 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. 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 Meb, Jenny, and Rachel, I look forward to hearing your thoughts on the show.

Running with a Visual Impairment For those that are visually impaired, life can seem challenging enough without adding running to the list. Getting from place to place, using new technologies, or feeling invisible to others can be daily obstacles. However, deciding to run with an impairment may be exactly the challenge you need. Rich Hunter, found of United in Stride, was diagnosed with retinitis pigmentosa at the age of 22 as he was training to become an officer in the military. Stunned, he quickly changed gears and got his master's degree and became a school psychologist. All the while he continued to raise a family and take each challenge step by step. Rich has completed an Iron Man triathlon, a 100-mile race, and many other long-distance events. He is an advocate and spokesperson for the visually impaired community. He loves to run and has helped many others find joy in running. Can I still run? Yes Yes Yes!! More than ever, there are opportunities for the visually impaired to run. United in Stride is all about pairing visually impaired runners with volunteers. You can be guided during races or training sessions. Can I still do what I love if I lose my sight? Absolutely! Now, if your only passion is racing Nascar, then you may need to adjust your dreams. However, you would probably be surprised about what you can still do with less-than-perfect vision. Blind athletes have kayaked the Grand Canyon, climbed to the top of Mount Everest, and guess what, have even driven laps around a Nascar track. This may also be a wonderful time to try some new things that you've always wanted to do. Have faith in your desires and goals and take it one step at a time. How do I Speak to a Blind Person? The simple answer is, just like you would speak with anyone else! Visually impaired is the most commonly accepted term to use, although "blind" can be just as accepted depending on the person you are talking with. It's safe to say that asking the individual what terms they feel comfortable with is the best way to go. Ninety percent of people with a disability often feel invisible. More than anything, Rich encourages everyone not to be afraid of speaking about or to those with disabilities. Don't succumb to your fears of offending someone. Instead, be okay with feeling awkward or making mistakes as you learn. Lastly, be aware that there are grumpy blind people, just like there are grumps in every other group of people. If you find yourself accidently offending someone, remember what your intentions were and don't let them stop you from being friends with people with disabilities. How Can I Help the Visually Impaired Community? Volunteering for United in Stride is a great start. Even if there aren't opportunities for you to be a training guide in your area, sign up! Having people available for whenever there is a need is vital for providing running opportunities for everyone. What's the difference between Legally Blind and Completely Blind? Legally blind is defined as someone who has 20/200 vision or worse in their best seeing eye. That means what a normal person can see from 200 feet away, they can see at 20 feet away. Total blindness is the equivalent to not having eyes. This is actually rare, affecting only a small percentage of people with visual impairments. Spectrum of Visual Impairments Although you should approach everyone the same, as a human being, blindness doesn't fit into one small box. Some people are born with visual impairments, some lose eyesight with age, and some lose vision after an accident. What a person can actually see also varies. Some have a high reception to light and life is simply blurry, while others have trouble deciphering between light and dark. Most of all it's important to remember that what is true for one, isn't true for all. Living in a Visual World If you struggle with a visual impairment, know there are others out there. Your options are unlimited, and help is somewhere near. You will likely have bad days, and that is okay and normal. Sometimes it's just about doing what you can, for Rich, that was simply taking a breath in the beginning. "Stepping up to the next level isn't that hard," says Rich. If you focus on the next thing you can do, you will surprise yourself with what you can accomplish. Take a breath, then another, and keep doing the next small thing that you can. 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 Rich, I look forward to hearing your thoughts on the show.

Burnout is a normal challenge we all face when running, and it can come in a variety of forms. Sometimes it comes in the form of overindulgence. Think of it as your favorite ice cream that you discovered is served in unlimited amounts on a cruise you're on. At first, it's beautiful. The idea of eating soft serve perfection as much you want, whenever you want, is a dream come true. That is, until you simultaneously have a headache, stomachache, and mounds of regret from the dairy and sugar intake. Well, running can be like that. You discover that you enjoy running. You run and run, get faster and faster until you hit a wall. Maybe the injuries start to pile up. Perhaps your body starts doing things that you've never experienced before. You are fatigued constantly, or you can't sleep, or you start to get migraines. That thing that seemed good for you (even better than ice cream??) seems to be making life worse. Other times you come to an emotional or mental block. Every year you fail to qualify for the race of your dreams. You stay optimistic for a while, telling yourself that consistency is the key. "If I just keep running, every week, I will obtain my goal." But sometimes, you just don't quite get there. It's time to pivot. Challenge Accepted Susan Lacke has had her fair share of challenges. Like many of us she sometimes has a hard time calling herself a runner. Being a "middle-or end-of-the-pack runner" can feel like not being a runner at all. You may think, "How can I call myself a runner when I've never even run a marathon?" Apart from runner identity struggles, Susan also happens to be deaf. Susan can't hear, but she can talk. She isn't quite deaf enough to feel like a member of the deaf community, but she also doesn't feel like she can quite fit into the non-deaf community. Floating somewhere in between has also been a challenge. But with every challenge comes an opportunity to succeed. That's the mindset Susan has developed to help her overcome fears and live a fabulous life. She encourages everyone to do the things that scare them. That's how we discover our potential. "Being scared is good. Being scared is hugely motivational," she says. And that is exactly what Susan has done this past year. Overcoming Burnout Not qualifying for the Boston Marathon was one the contributors of Susan's burnout. But Susan loves running. She enjoyed being a runner, but felt like she wasn't becoming the runner that she wanted to be. What to do? What are our options when we've given our all and still don't succeed? Are we eventually just forced to quit? For Susan, not running was not an option. Over the span of one year, Susan decided to not sign up for any traditional races. No marathons, no run-of-the-mill city 5Ks. She stayed up late one night searching through different races. Quirky ones. Races that you haven't even thought of. She looked through all of these races, and then, signed up for every single one of them. When burnout strikes, it's time to change pace. It definitely doesn't mean that you need to give up on a goal, or give up a passion. You just need to switch it up for a bit. Take a relaxing hiatus, try a new sport, or run without a specific goal. You can even try to do some of the races Susan did: Run to the top of the Empire State Building, run a race through the Grand Canyon, or (brace yourself) run a 5k buck naked. After you do what you need to to shake off the burnout, don't hesitate to get back after your old goals, maybe altering them some. You may find that the obsessive personal goals you had weren't really what you wanted to do anyway. There's Room for Everyone in the Running Community Feeling partially a part of the deaf community, and partially not, Susan has found that there are no strict qualifications for being a part of the running community. If your run, you are a runner. Period. Whether it's a weekend jog with your dog, a passion for sprinting up flights of stairs, a love for superhero costumes, long runs through nature, or probably literally anything you can think of, you can join the community of runners. There you will be welcome as you are, a runner, and even more than that, You—just the way you are. Resources: Susan's Website (Book) Running Outside Your Comfort Zone Susan on Twitter Susan on Facebook Thank you to Bodyhealth, Turbotrack.me, and MetPro 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. 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. Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones. They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device. 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 Susan, I look forward to hearing your thoughts on the show.

Recognizing and Living with Anxiety Anxiety disorders are the most commonly treated psychiatric disorder, even more so than depression or addiction. Understanding what anxiety is, who is affected by it, how it affects them and appropriate responses is therefore helpful whether you live with anxiety or someone close to you does. Running and anxiety can have a relationship in both positive and negative ways. Running is often a healthy habit that calms our mood, strengthens our heart, and gives us confidence in completing difficult tasks. Occasionally, running is a source of anxiety. Like other exercise or eating habits, it can become an obsessive hobby. Without proper introspection, it can be more of a crutch than a help. Today we interviewed Ken Johnson, a psychiatrist and a Chairman of the Department of Psychiatry in Milwaukee, Wisconsin. As a long-time runner and passionate doctor, Ken was well equipped to answer some of the questions below to help us understand anxiety more fully. What is Anxiety? As part of the human experience, we all encounter anxiety. Doing things we don't normally do often make us anxious, such as speaking in front of others, traveling to new places, or competing in sporting events. Anxiety becomes a disorder once it impedes normal life. If you find yourself feeling scared, obsessive or nervous frequently, you may be dealing with an anxiety disorder. However, it is completely normal to feel these emotions and not have an anxiety disorder. How do I Know if I Have Anxiety? Common physical responses for those with anxiety include increased sweating or gastrointestinal (GI) problems. Other determinants include being unable to do your job, being afraid to go to work, not being in tune with your environment (often made known by comments from friends and family members), or having repeating thoughts or actions such as wondering if you turned off the oven. What Types of Anxiety Exist? To know if you have anxiety, it can be helpful to understand the types of anxiety disorders that exist. Anxiety disorders are occasionally categorized or defined differently, so contacting your doctor is the surest way to learn more about current descriptions and treatments. These are just a few of the more common anxiety disorders. OCD (Obsessive Compulsive Disorder): Those with OCD can have a particular action or thought that is repeated constantly. Common symptoms are obsessive cleaning or making sure doors are locked. Social Anxiety Disorder: Anxiety that only presents itself when you are with other people. This is typically heightened by larger groups of people, or people you don't know well. Generalized Anxiety Disorder: This type of anxiety happens regularly, without regard to current location or circumstances. Who Should I go to for Help With my Anxiety? Dr. Johnson recommends one of two people that can help you get set up with a professional. If you know a friend that sees a therapist, ask them their opinion of their therapist. If they recommended him or her, it may be a good fit for you too. Another great resource is your primary doctor. Your doctor should have a handful recommendations. Be open with him or her about how you are feeling. How Long Should I See a Therapist? See a therapist for two to three sessions at a minimum before deciding if the therapy is helpful to you. This is probably a good amount of time to see a therapist before deciding if they are a good fit as well. How Important is Finding the Right Therapist? Studies have shown that working with "the right" therapist is more important than the therapist's training or the types of therapy. It may take effort on your part to find a therapist that fits your personality, but it is well worth it. Talking With Someone Who Has Anxiety First and foremost, avoid criticism. Approach every interaction with that person with compassion. When you suggest getting help, doing so out of love instead of criticism should help you find the right words. The depth of your relationship should also determine how often you bring up the subject. If you aren't more than an acquaintance, simple positive support can be your role. Anxiety in a Modern World We live in a fast-paced world that is full of comparison and demands on our time. Being aware of our thoughts and actions is one of the simplest ways to help ourselves. Take time to ponder, away from media and distractions. We will always have times when we experience anxiety, but as we learn to recognize when or why it is happening, we don't have to succumb to its pressure. Like a cloud, we can see it and then chose to focus on it or let it go by. 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 Ken, I look forward to hearing your thoughts on the show.

Running Lessons from Bill Rodgers Not every day do you get to sit down and talk with a Boston Marathon winner. Even less frequently, someone who has won more than once. In fact, Bill Rodgers has won the Boston Marathon no less than four times, setting a course record and an American marathon record during that span. Throughout his professional running career, Rodgers ran over 50 marathons. A number that is unmatched by elite runners today. You may occasionally hear of marathon enthusiasts that have run more, but no professional runner logs 50 marathons, and typically for good reason. As we have discussed frequently, a serious part of a runner's successful training is recovery. A quick study of the history of runners over the past several decades will show the negative consequences from a lack of it. But Bill simply couldn't stop running. With thousands of runs logged over the past half-century, Bill has seen the rise and fall and rise again of running. He's experienced disappointing losses and fulfilling victories. Through the ups and downs he has kept his love for running and learned many lessons along the way. Tune in to learn more! Setting the Ground Work When Bill was at the height of his career in the late 70s, running was Bill's main source of income. The only issue was, even as one of the best in the world, running didn't pay well. The biggest reason for the mass number of marathons run by Bill was to keep working. Simply put, he couldn't afford not to run. Injury, fatigue, burnout, all come up quickly when the body isn't well rested. But without people like Bill, testing the limits of his body with science and funding slow to catch up, the running world could never be the internationally loved sport that it is today. Rodgers found himself running up to four marathons a year. These races were often done much later in the day, without nearly the amount of water and support stops along the course. This led to intense dehydration which Bill explains as something that was just, "part of the sport" at the time. Today runners are supported by scientific studies, more funding, and a community that is ready and willing to pick you back up. Like Bill, you can make a difference in the way running is treated in the future. Sharing your love for running, competing, and just being seen can make a difference. Finding Your Way Back to Running Bill describes his experience on finding running as something of an accident. He fell into running when he had to run for a school assignment and realized he was good at. From there, he and his friends decided to run for fun. From those early days, running was about enjoying the competition with others. Later in life Bill says he fell out of running. Similarly, to his experience of discovering running, there wasn't a great reason as to why he quit. Before long the lack of running in his life led to other things that he didn't enjoy. He picked up smoking and eventually hit a low when his only mode of transportation, his motorcycle, was stolen. Before long Bill was back to running, and immediately he knew it was the thing in his life that kept him healthy and grounded. He quit smoking, and competed like never before, making his way toward the number one ranked marathoner in the world. Running Tourism Over the years Bill has fallen in love with running tourism. Running tourism can be defined as traveling to new places by competing in new races. It has become a popular way to travel. Signing up for a race in a destination you've been hoping to visit and subsequently training to compete is a wonderful way to reward yourself and meet a few like-minded people. I mean really, what's a better excuse than to travel to Europe, New York, or Asia than to say I'm going to run 26 miles there. What's more is that you can practice running tourism on a large or small scale. Micro-travel is when you explore places in your own country or city, and can be just as rewarding as over-planned vacations. Use running to find new parks, shops, or cute neighborhoods in your town. You may be surprised at what treasures you find within a few miles from your home. Whatever it is that gets you to lace up your running shoes is a wonderful thing. Don't be afraid to add a few more reasons to run. Visit a new place, share your love for running with a friend or family member, or use running to steady your life. You'll be happy you did. Resources: If you would like a personalized copy of Bill's book, "Marathon Man", you can contact him at the Bill Rodgers Running Center via bostonbilly1975@gmail.com. (Book) Marathon Man Bill's Website Jeff Galloway's Website Jeff Galloway on the Running for Real Podcast Thank you to Bodyhealth and MetPro 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. 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 Bill, I look forward to hearing your thoughts on the show.

Running with an Elite Mindset When Dave Spandorfer was running in college, social entrepreneurship was just stepping into the big scene. Brands like Toms were finding ways to give back to the community, and care about something other than their shareholders wallets, while still staying a successful, for-profit company. Since that time, we have seen a multitude of companies who've had success making a profit, while focusing on a cause. Today, it's almost expected that every big company have a story and a purpose—something more than just pure profit. For Dave, it was all centered around running. He wanted to create a community within the running world that used running as a way to explore the world. He also wanted to give back to those parts of the world he explored. And of course, he wanted a pair of running shorts that weren't the exact same as everyone else. Together with his running teammate Mike, Dave began the journey of creating Janji, a new running-attire company, with the goal of inspiring people to understand the world more, connecting runners with others, and providing life's most precious commodity to more people everywhere. Run to Learn We have recently discussed how running is a great way to travel and explore. Whether you are running down newly-paved neighborhoods, taking in breath-taking views in nature, learning about a new city on foot, or dedicating a trip to a race, running provides a unique perspective on the world. Something about seeing buildings, people, and landscapes while running brings you closer to the world than a television, a phone or a car can. The smells, the sounds, and the sights become much more real. Running is a wonderful way to learn about the world, and Dave's goal was to share that truth with the world in an even bigger way. At Janji, each clothing line is paired with a country. Twice a year, they find local artists to help create new designs for their shorts and tops. These artists then have a chance to share a little bit about their country and culture in the design of the clothing. Run to Connect We all know how close knit the running world is. Try going for a morning run in a new city, a place where you don't know anyone, and it will be a challenge to not get a few smiles, waves, or good mornings from runners headed the opposite direction. Something about this global sport connects people before they really even meet. At Janji, they work to connect others through running by organizing travel expeditions and teaching their customers about new parts of the world. If finding a smiling runner who was willing to talk about their run with you wasn't easy enough, they literally put you on a path with like-minded runner/travelers. Next time you run in a new spot, or see a new runner, give them a wave and a hello. They will love it and so will you. And hey, you just might meet a new best friend. Run to Give Back Janji, which means promise in Malay, works with each of the countries it creates product lines with to create more access to clean water. Water is the most important resource, and is often on the mind of the runner. When Dave and Mike ran on a blisteringly hot day during a college championship race, they knew that water had to be their choice for how to give back. Each of us have daily decisions about how we can support social causes. Luckily for the majority of us, it doesn't have to come by learning how to create clean water for others. Simply doing a little bit of research on the products we purchase and spreading the word when we find people involved in good causes can make a difference. Our small voices and simple decisions are powerful as they spread. What Can Running Do For YOU? So, here's the never-ending pitch for why you should run: Running will give more to you than you can ever give to it. Sure, you may sweat, stink, get sore, and run out of breath, but the rewards are endless. A community, a healthy body, and vehicle for learning and exploring, a way to give back. These are just a few reasons to get out the door and run. Resources: Janji Janji on Instagram Janji on Twitter Janji on Facebook Chris McDougall's Website 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. 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 Dave, I look forward to hearing your thoughts on the show.

Can you picture your perfect day? What happens from the moment you wake up to the seconds before you lay your head down? Is that perfect day possible? If not, why do you think you crave that day? If it is possible, are you working toward it? We all have goals and dreams in life that keep us moving forward or engulf our thoughts as we drive in traffic. But these future aspirations can be motivating or debilitating. Today, the idea of "Living in the present" is preached from every blog post and podcast episode. Learning to enjoy the moment that we are currently in is important because it literally is the only moment we have. We simply don't live in the past or the future. At the same time, we are asked to set goals, push ourselves to the limit, and be the best version of ourselves. Can we really live in the moment, be happy with where we are, and yet still work toward a goal? Lauren Fleshman believes we can. Lauren is a former American Champion in track and field. She is also a long-distance runner, a violinist, an activist, a blogger, a mom, a coach, a businesswoman, and probably a superhero. She has seen extremely high levels of success and at the same time, broken into tears, walked toward finish lines, and dealt with the anxiety of signing athletic contracts. She understands what it's like to "have it all," but still feel scared and unhappy. Today we chatted with Lauren about her career as an athlete, and her stances on social media, equality, and motherhood. We talked about the process of going from the person judging others for their actions to being the person that is judged by others. These life lessons will prepare you for life, both as a runner and as a human. Read along to learn from one of the best. Perfectionism vs Satisfaction When Michael Phelps told the world he was dealing with depression, everyone was shocked except for all the people in the world who have dealt with depression, and their loved ones, and other professional athletes, and lots of other people. In fact, it shouldn't have been very surprising to anyone that a superstar could be depressed. On the outside, he had everything; a huge contract, popularity, the title of best in the world, great physical health, more gold medals than you can count, and plenty of money. But he wasn't perfectly satisfied or happy. The problem with living in the future is that you continually tell yourself, "I'll be happy when...." This starts at a young age for all of us. I'll be happy when I get my driver's license, or when I graduate, or when I land a job, or when I pay off debt, or when I get married, have kids, don't have kids, win the Olympics, and so on. But eventually that thing happens. And then we wake up the next day. And then we realize, we are the same person we were yesterday. When we strive for perfection, whether it's in our sport or in the cleanliness of our living room, there is a tendency to never be satisfied. When asked about constantly staying busy, chasing success and always wanting to improve, Lauren said, "None of it matters if you aren't able to enjoy it." That's why successful people "quit early." What does being the best, being perfect, or being rich do for us if we don't enjoy it? The answer is, nothing. So, what can we do about it? Simple. We can quit what we don't enjoy, or enjoy what we are doing. It is possible to be satisfied with where we are, completely content or happy, and still work hard every day. Sometimes all it takes is someone to tell you it's okay to do or feel something before you can do or feel it. Here is your permission. It's okay for you to feel good about where you are, to ignore those people that say "Never Settle!" and to calmly enjoy the moment while you do your best at the same time. Whose Opinions Matter to You? As you decide to be satisfied with who you are, you will hear the opinions or many around you. It would also be wise to decide who you should listen to. Pick a few people who fit that category, and don't feel bad about ignoring the rest. Lauren suggests having a list of qualifications, and if a certain person doesn't fit those, don't put too much thought into their words. Most of all, listen to those people that love you. If you know they love you, you can trust that what they are saying is meant to help. They may say the wrong thing occasionally, but it will be less about you, than about what they are going through. Remember we are all complex, multi-dimensional humans. Judge yourself lightly and judge others as if they were you. Very soon you will enjoy the moment you are in. Resources: Lauren on Twitter Lauren's Website Pinky Bars use code TINAMUIR for 30%, for only US listeners Cheryl Strayed on Twitter Sally Bergesen on Twitter Sally Bergesen's Episode 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. 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 Lauren, I look forward to hearing your thoughts on the show.