The Running for Real Podcast

It has been a few years since my husband Steve was on the show, and a lot has changed since I last brought him on. Rather than him and I just talk about our lives, we thought we would pass it over to you to ask your questions. We answered almost all of them, and I hope you enjoy getting to know Steve better. Here are the questions we answered (not in the order we answered them). Advice for tapering-Elzedomaityte Any awkwardness/insight/challenges that come from having your spouse coach you?-Sara Tell us about airport tina-alissmarie What does it feel like to have a famous and awesome wife?-Erin Do you structure cross training for injured athletes or is it up to them? Jen How are you enjoying being a father and what are you excited about experiencing with bailey? - cfluffy Do you lose benefit when you spilt your easy runs up into a morning and afternoon. (Easy runs are normally 6 to 7 miles).- Bridgett Hughes Why are my 10K and half marathon race paces the same and how do I fix this?- Alex Myroon How do you manage the balance between husband/wife relationship and running relationship? My boyfriend and I are both runners and have about the Same level and amount of experience, but sometimes it's hard to see when we just need to support the other with running without butting in and giving advice and when a little bit of pushing with running is appropriate- Bridget Wiberg What is it like to coach your wife? What do you do if she disagrees with the plan? How do you separate running life from family life? - Kenneth E. Johnson Do you think runners can truly get accustomed to and excel in hot/humid weather, or are we doomed to have a rough experience every time Mother Nature brings summer fury? Asking as a Florida runner...any tips for this are appreciated, too! -Katy Pierce Cook What differences do you find between coaching college athletes and elites(Tina) or recreational athletes? What challenges do you face and how do you overcome them?- Mike Capka How do you balance/decide when a fatigued runner needs a day off or should run threw the fatigue? How do you decide when to scrap a workout or drop it down to an easy effort run?- Mike Capka How do you find the right balance when building a training plan for someone you are coaching? Are there staples you always put in?- Virginie Serre Have you considered training plans that are less than 40mpw?- Lucy Eichenwald What do you think about doing speed works/repeats on a treadmill vs road. How do they compare? -Judy Sherman How much running does Steve do? Does he have a future goal race in mind? Have you two ever raced each other? -Ashton Swinford If you are training to improve your times, when is training for a marathon "good enough" and when should you postpone your goal race to the next season? This season I've been sidelined 2x for 2-3 weeks. The first time totally off those weeks, the second time reduced mileage by 25% and didn't do workouts. Definitely only feel like I did 75-80% of what would be ideal training. For other races I think this is maybe OK but possibly not for marathon?- Emily Hass Ryan Has becoming a father to beautiful bailey changed your coaching philosophy? Liz Ansley Thoughts on managing expectations and knowing when your goals are unrealistic. -Karen Scobie What are your three pieces of advice for a successful relationship?-Alon Metser Any hacks to speed up your learning curve for the effort scale (it took me most of the first training segment to get comfortable with it, but I might just be a slow learner). Why are there such relatively long runs in the taper? -David Skytte After your personal experience racing Boston #NoWatchMe, do you or Steve have any new advice or insights about marathon race strategy that might help keep one feeling good throughout most of the race? -Ashton Swinford Thank you to Bodyhealth 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. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! 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 Steve, I look forward to hearing your thoughts on the show.

What does your resume and your potential have in common? Answer: Both are an opportunity to rewrite your story. Our lives are full of ups and downs. What we choose to focus on is the difference. Imagine if you wrote your resume based on embarrassing or unsuccessful moments. You wouldn't highlight times you tripped while running, wore clothes inside out, or got fired for being late. Thankfully, you get to choose what you put on your resume. Performance psychologist Jonathan Fader learned at a young age that believing we can't improve is our biggest impediment. While a young boy in New York, Jonathan's mother opened a resume writing business. She would welcome people into her home and listen to their life's stories, often full of self-deprecating and disparaging words. These were people who chose to focus on the negatives in their life, unable to find the things they had accomplished or learned on the way. Jonathan's mother taught these people to look at themselves and situations differently, in a more positive light. On the Running for Real podcast, we look to do the same thing for you. Through our podcast, community, and blogs we hope you find reasons to believe in yourself and to become more than you ever imagined. Today's episode is no different. Read along or tune in to find ways to be your best self. Be Your Own Experiment Jonathan (who usually goes by Fader) recommends that we watch and see what we can become before we think too much about it. Setting limits on what we can accomplish by talking ourselves out of even trying is a sure way to hold us back. Believe that you can accomplish your goal and then ask yourself, "What would I do if this was simply an experiment?" Then put your experiment to the test. This can relieve the unnecessary pressures of potential failure. All you have to do is try, and then see what the outcomes are. Be curious instead of judgmental. Your Brain: Your Body's CEO Fader compares our body to a company, at the lead, our brain. During your experiments to see what is possible for you to accomplish, you are sure to have competing voices, especially if your experiments are physical. If your brain is your CEO, then your legs, core, and arms might be compared to sales, marketing or human resources. As the CEO, you are privy to information from each of the departments. You are also in control of what to do with that information. To compare this analogy directly to running, imagine heavy legs sending signals to your brain, letting you know they are tired. Instead of reacting immediately you can say to yourself, "thank you for that information, I will let you know what we will do about it." Then you can proceed to run faster or rest. You are in control. Two Types of Listening Comparing our body to a company is a wonderful way to practice mindfulness. When we listen to what different parts of our body tell us, take it into consideration, and then choose what to do, we are acting responsibly and governing strategically. Whether we are listening to our body, or to others, there are two ways to do it. We can either listen to understand or listen to respond. Choosing to listen to understand makes us better communicators and helps us to more fully live in the moment. Think about a recent argument you were involved in. When your opponent was speaking, were you trying to understand what they were saying and where they were coming from, or were you simply trying to come up with your response to combat their story? Listen to understand in all of your communications, including those with your body. You will foster a greater love for others, have more natural responses, and get to the root of the problem more quickly. Focus on What You Can Control Dr. Fader tells us that there are three things we have control over, our attitude, our preparation, and our effort (APE). When faced with unwanted thoughts, feelings, or challenges, remember that you get to decide how to react. You have the ability to combat negativity through these three tools. You have the opportunity to experiment on your future. Be curious about that future, and do those things that could make you great. What tools will you use today to be the best version of yourself? Resources: Fader's Twitter Fader's Website Fader's Ted Talk Guy Winch on Twitter Ryan Holiday on Twitter (Book) Life is Sport Pre-Order (Book) Coaching Athletes to Be Their Best Thank you to UCAN and Bodyhealth for being the wonderful sponsors of this episode of The Running For Real Podcast. UCAN is back on the Running4Real Podcast as an amazing sponsor! 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! 15% off with coupon code tinamuir at www.generationUCAN.com If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Jonathan, I look forward to hearing your thoughts on the show.

What came first? The runner or the track? Do we create our environment, or does our environment shape us? These questions fall under the category of social cognitive determinants. I know, big words. In other words, how our thoughts affect our actions and surroundings, and vice-versa. Being aware of what we are thinking, feeling, and doing and how they interconnect is a great way to practice mindfulness, a specifically important exercise in an ever-demanding world. Today we spoke with sport psychologist Carla Meijen to discuss ways to prepare for a race three months out, a few days out, the morning of the race and everything in between. We chatted about the popular topic of living in the moment, the real effects of positive self-talk, and a completely new approach to setting running goals. These topics are sure to inspire change that will improve your mental health and toughness. Discover What Running Can Give to You As a new or a longtime runner, it is easy to see all the things you give to running. For many people like Carla, running came as an afterthought, a necessary evil to train for a sport she already enjoyed. Carla's first love was basketball and choosing to run for running's sake wasn't an option for her. This is a common theme for a variety of runners. Consider a new runner simply trying to find a way to lose weight, or a professional runner that needs to do well in order to maintain a decent living. The pain and pressure that come from running can be terrifying. Of course, Carla eventually came around to the thought of enjoying a run. Like many, she had an opportunity to run without the pressures of getting in her hard, cardio workout. She found a love for running when she was able to run without a watch (although she does now and loves it). When running felt like a choice, rather than a necessity, it was easier to look at it differently. We often overlook the many positive things that running gives us and decide to be narrow-minded by focusing on the pain. Take a moment to think of all the things running has or can give to you: A friendship, a routine, a reason to get out in nature, increased energy, strength and health, a goal, time alone with your thoughts, a way to be in touch with your body, a challenge, a reason to buy new sportswear, a community. The list can go on and on. When you take ownership of your choices and realize you are deciding to work hard and struggle through difficult training sessions, it becomes easier to see what running gives you. Find those things and use them to your advantage when times get tough. Developing a Personal Mantra Another great way to get through the hills, side aches, and disparaging thoughts is to create your own mantra. A few great options might be, "Run Strong," "I Can Do This," or "Light and Easy." Some prefer to think of a person that they love or someone that inspires them. Having a few mantras or thoughts prepared can be useful during different parts of the race as well. Plan on saying something at the start line that keeps you fresh and steady while saving your most motivating thoughts for the end of the race. In addition to personal mantras there are unlimited visual aids you can practice to find a competitive edge. Sometimes just distracting yourself can be enough. Try singing your favorite song in your head or rebuilding/redecorating your house in your mind. One of my favorites that Carla suggests in "The Lasso." During a race imagine throwing a rope over the person in front of you and pulling yourself closer to them. You may be surprised at the amount of actually energy you receive from incorporating fun mental visuals. You're in Good Company The wonderful thing about life on earth is that we are all doing this together. Don't forget it! Your thoughts and feelings are completely your own, unique to you. At the same time, there are so many feelings that all of us experience. For example, Carla tells us that 95 percent of people have some type of negative thought during a race—ranging from "Why did I do this?" to strategizing a worthy reason for dropping out. The simple truth is, you are not alone. Newbies and elites both get butterflies. It's deciding what to do with these feelings that creates our path. Know that you are in good company, that you have just as many problems and opportunities as the people around you, and then choose to do the thing that will make you happy. Resources: Carla's Twitter Action for Happiness Instagram Andy Lane's Twitter (book) Endurance Performance in Sport Thank you to Coros and Bodyhealth for being the wonderful sponsors of this episode of The Running For Real Podcast. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir. If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. 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 Carla, I look forward to hearing your thoughts on the show.

Consider the following questions: How do you run a marathon? How do you write a best-selling book? How do you eat an elephant? One step, one sentence or one bite at a time of course. When we are able to fix on the small task directly in front of us, any lofty goal seems doable. To do this it is important to let go of past fears and stress of the unknown future. Focus on the moment and before you know it, you can look back on miles of road ran or chapters of a book written. (I'll leave the last example up to your imagination.) Ben Newman has coached many professional athletes to success by focusing on taking one step at a time. He also believes in experiencing challenges for himself to understand and better relate to those people he teaches. Ben emphasizes mental toughness in his storytelling and teaching, giving examples of his own life and the lives of inspiring people he has met. We broke down some of those stories and pieces of advice to help you become the best version of yourself. Listen to this episode of the Running for Real podcast, or read along to be inspired today! Mental Toughness Translates A sound lesson that Ben teaches to Fortune 500 companies and professional athletic teams alike, is that mental toughness is transferable. You have the ability to draw on your previous successes when you are faced with a new challenge. For example, a mother who has hit the wall on mile 21 can remind herself that she can accomplish anything because she has given birth to a child. Or maybe you have completed a marathon before but you are facing a nerve-wracking job interview. Tell yourself that you can do hard things because you have done them before. Use your experiences in life to your advantage while you train for race day. Then use your power as a runner to conquer everything else in life. It works both ways. Who is Your Teri? When believing in yourself is hard, or it seems impossible to bring to mind a previous success of yours, look to those who inspire you or believe in you. Having a mentor that believes in you or a family member that loves you can make all the difference when you are facing a heavy task. For Ben, this person is Teri Griege. Ben first met Teri at a speaking event when she told about her battle with cancer and her love of marathon running. Ben instantly became inspired to run a marathon. Later he had the opportunity to meet Teri who then helped Ben train for a marathon and was there to watch him run across the finish line. That's nice, but what if I don't have a Teri in my life? Find one! Ben believes in mentors we have never met. Read books, listen to podcasts, find someone through social media, or ask a friend who they look up to. There is an inspiring person for every personality. You can also take a moment to think about people who have reached out a hand to you that you may have brushed aside. If you need to mend bridges to find the support you need to accomplish your goals, do it. There is a mentor out there for everyone. In life we have people that inspire us and people that look up to us. Whether we realize it or not, there are people watching us and seeing what we will do in life. Having someone that believes in you because they want to be like you can be just as powerful as having a constant mentor. Be a Teri for those people. Who Will You Become? A practice that Ben encourages everyone to do is to tell yourself "I am" statements. These are statements in something that you can achieve but haven't yet. For example, if you want to open a bakery you can say, "I am a small business owner." What does a successful marathon runner, father, painter, or underwater basket weaver look like today? Whatever you want to be, act like you are already there, taking the steps that you would take if you had already succeeded, because those steps are what success looks like. Find your Teri. Be a Teri for someone. Know that you can do hard things because you have done them before. Take one step at a time and you will see what winning today looks like. Resources: Continued Fight Instagram Coach Ben Newman Instagram Ben's Website Ben's Twitter Teri Griege's Website Free Play Book Ben's Youtube Channel Jon Gordon's Instagram Thank you to Bodyhealth, Athletic Greens, Dang 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. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! I have truly been enjoying Dang products for years! And I am so excited I will be able to have them as sponsor, now they have something that is perfect for runners, Dang bars. They are easy as a grab and go snack and come in the flavors cardamom chai, toasted coconut and cinnamon chocolate. 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 Ben, I look forward to hearing your thoughts on the show.

Do you want to be prepared for anything that might happen in a race? How would it be to have complete control over your thoughts? What new limits could you reach, or what new goals could you set for yourself? If you are looking for ways to prepare for your next race, we have the answers for you! This week on the Running for Real Podcast we interviewed several professionals that have experience in performance psychology. One of our favorites is Justin Su'a. Justin currently works with some of the best athletes in the NFL, helping them become champions by teaching them to control their thoughts and mentally prepare for anything that could happen on the field. This is not a podcast you want to miss. Three Ways to Prepare for Your Next Race To be completely fair and upfront, Justin is a believer in individuals. There is no one-size-fits-all program for athletes, professional or amateur. When putting together a workout plan or developing a mental course consider working with someone who is able to customize something just for you. That being said, there are some universal practices that every individual can do to get ready for race day. Create a Bounce Back Plan The first thing Justin suggests is to create automated responses for when things go wrong. At the beginning of his career Justin worked with the U.S. Army. He observed that one of the first things military members learn to do is how to carry a body and how to fix a weapon when it jams. These somewhat simple tasks are crucial to perfect because they carry a lot of emotion in the heat of battle. Without automated responses, soldiers may break down in moments that matter the most. The same goes for running. Any emotionally heavy circumstance can have a runner panicking. Unplanned accidents even as simple as a shoe falling off or needing to use the bathroom can derail an athlete's focus. In order to avoid these emotional setbacks, tack the time to write down any potential triggers. Make sure you include both external and internal situations such as a negative thought you may have, a pain in a new area, or being passed by someone you think you should beat. Next, create a contingency plan for each of those situations. Write down what you will do if "X" happens, and then play it out in your head. Having this automated response is sure to help you be prepared for whatever comes your way on race day. Journal "You can't change what you aren't aware of," says Justin. A great way to become more aware is to journal. The process of reflecting on the day and then writing down thoughts, helps to bring to mind things that you experienced, thought, or felt that may have gone unnoticed. Justin recommends answering the following three questions: (1) What was the best part of the day? (2) What is something I learned today? (3) What am I going to do better tomorrow? Answering these questions will help you make the most out of each day. Be sure to make this a daily habit to get the full effect. Take time before bed or as you wake up so that the memories are still fresh and you can take action before the hectic day hits. As you make this a daily habit, your mindset throughout the day will also change. If there are other things you wish you were thinking of during the day, add them to your daily questions. Another popular and effective question is, "What was I grateful for today?" Begin a Mindful Meditation Practice Justin's third suggestion is to begin a mindful meditation practice. Although seemingly simple, mindful meditation takes time to master and will reap great rewards. Simply choose to focus on one thing, such as your breathing or brushing your teeth, and bring your mind back to that thing whenever it strays. Try not to judge your thoughts, but let them pass by and bring them back to your focus point. This practice helps you notice your thoughts without being emotionally connected to them. Mindful meditation doesn't need to take long. Ten minutes or even three minutes is a good place to start. The key to improvement is consistency, so look to add this to a daily routine as well. What will you add to your race day preparation? I highly recommend doing all three. Preparing your mind is just as important as preparing your body. You will find yourself achieving more, setting higher goals, and overcoming any failures along the way as you do so. Resources: Justin's Twitter Justin's Instagram Increase Your Impact Podcast Denae Brown's Instagram Mel Robbins' Instagram (book) Dare to Lead Thank you to BodyHealth and Coros 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. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Justin, I look forward to hearing your thoughts on the show.

Have you wondered if we really are capable of becoming anything we set out to be? Could you have been the astronaut or zookeeper you wished to be as a 3rdgrader? Do we give up too early? Or do we simply change what we want to be? Ross Bernstein, keynote speaker and author of more than 40 sports books, believes that there isn't any special sauce that successful athletes have. After researching about and interviewing thousands of world-class runners, football players, basketball players, and the like, he is convinced that it almost always comes down to desire and hard work, lots of hard work. Often the difference between a successful athlete, business person, or artist is what they are willing to sacrifice. Since we all have the same amount of time in each day, and a fairly similar genetic makeup as humans, it comes down to what we decide to do each day. If we are willing to sacrifice social, educational, or occupational pursuits, many of us would have the opportunity to be very competitive athletes indeed. Of course, that's not exactly how it works. We have different interests, accept different responsibilities, live with different body types, and come from different socioeconomic backgrounds. But it stands that hard work and sacrifice can get you far. What else can we learn from someone who has traveled the world, given presentation to multiple Fortune 500 companies and been on countless tv and radio programs such as ESPN, CNN, and NPR? Listen to today's episode of Running for Real to learn more from this man that loves running and says he would die without it. Rusher, Crusher, Usher Hockey has played a major role in Bernstein's life. His dream as a kid was to hold the Stanley Cup, but that dream changed when he was cut from his college team. He doesn't doubt that he could have continued to play elsewhere if he was willing to make the necessary changes, but instead decided to pivot. He was elected as mascot of the team and went on to write a book about it in his second year of college. This kickstarted his career which has provided him with opportunities he wouldn't miss for the world. In our own lives there will be many moments when we need to pivot. Even if we are at the top of our competition, it doesn't last forever. In hockey, for example, at the beginning of a career you can be known as a Rusher—one that has all the energy and strength to skate into the thick of things, make the great plays, and have the crowd cheering on their feet. As you get older, your role changes to the Crusher. Maybe not as quick to get to the puck, but a leader on the ice, one that is willing to fight for the team. Finally, as you leave the rink, you have the chance to be an Usher. Attending games, and mentoring younger athletes becomes your new goal. Each one of these positions comes with satisfaction and meaning. As you set goals for yourself, recognize times when a pivot might make sense for you. Many find fulfillment in a variety of fields or roles. If you are determined to be a certain something or accomplish a specific goal, then make the sacrifices to do so. If the sacrifices seem too great, keep searching and know that you still have many chances to have a completely fulfilling life. What is Truly Important in Life? While most of us here are looking to improve our running in some way, it's always good to have a reminder of what really matters. Qualifying for a race, winning a medal, or beating a competitor, are mostly insignificant in the long run, pun intended. Ross has had the opportunity to travel the world giving speeches and has now visited every continent. He gives a stark reminder that there are people in the world that are still dealing with extreme poverty. Losing a race or dealing with an injury are miniscule in comparison to other global social problems. This of course doesn't mean we shouldn't compete with everything we have. In fact, the opposite. Working hard to achieve goals shows our gratitude that we have the opportunity to do the things we enjoy. Be grateful to have the money to enter the local 5k or to have a doctor to visit when something doesn't feel right. So, what is truly important? Well, that is up to you. Resources: Ross's Website Ross's Twitter Ross's LinkedIn Herb Brooks Foundation (book) America's Coach Thank you to BodyHealth and Dang 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 have truly been enjoying Dang products for years! And I am so excited I will be able to have them as sponsor, now they have something that is perfect for runners, Dang bars. They are easy as a grab and go snack and come in the flavors cardamom chai, toasted coconut and cinnamon chocolate. Click the link here to receive 15% off your order by using code tinamuir. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Ross, I look forward to hearing your thoughts on the show.

You may have recently read somewhere, "What would you attempt to do if you knew you could not fail?" This question is obviously meant to inspire you to do the things you have put off by putting your tepidness, laziness, or fears behind you. If you knew you wouldn't fail, you might attempt much more than you currently do. What is it about the thought of failure that stops us? There's a different way to think about failure and what we decide to do with our time in the face of it. Consider the following question: What would you do anyway, if you knew you would fail most of the time? Would you change what you are doing day-to-day? Would you stop thinking about your big dreams? For professional baseball players, "failure" is a regular part of the process. The average Major League player only hits the ball and gets on base two or three times out of ten. Even the best of the best never average more than four out of ten. This means that the likelihood of not hitting the ball and getting on base is way more than 50 percent. In other words, they fail most of the time. In fact, all of us fail regularly. The process of obtaining any goal is paved with failures whether we choose to recognize them or not. When we embrace the hard times, those that we can label as failures, our road to success is streamlined. Josh Lifrak is the Director of the Mental Skills Program for the Chicago Cubs. His job is to help over 300 players that are in some way associated with the Chicago Cubs organization to reach their potential through mental health training and mind exercises. He works with a staff of six individuals that lead meditation, and other mental practices to help professional athletes gain control over their minds. Deciding what to do with your thoughts and finding ways to create positive thinking is Josh's specialty. As we sat down to interview Josh today, we learned new tips on setting goals, dealing with nerves, and embracing the hard days. Josh also happens to be a runner, so of course we asked him how his training for baseball players is pertinent for runners. Read along or put in your headphones to learn more! You Control Your Thoughts Every training period leading up to an event has several "suck" days. You know, the days when for whatever reason you feel sloshy, your legs are heavy, your mind is tired, your breath is shallow. Josh relishes days like these. This is when you get to practice "hitting the wall." When you embrace these hard moments, you grow in ways that others won't. Instead of looking at this challenging day as a failure, look at it as an opportunity. It's not every day that you get to train your mind in a race-day-like scenario. This applies for any number of negative feelings and thoughts you have. While we can't always control what comes into our mind, we have the power to choose what to do with those thoughts. Before you let your next negative thought control your day, take a mental step back, realize what is happening, and then decide what to do with it. Pressure, Nerves and Butterflies Along the lines of controlling our thoughts, race day mental antics are just that, jokes. You have put in the hours and miles; the time is now yours to celebrate the training you have put in by competing. For Josh and the Chicago Cubs, they have a saying that goes, "Turn your have tos, into get tos." In other words, realize that this is an opportunity. It's not something you have to do, it's something you get to do. Feeling nervous means you are ready. It means your body is warming up and ready to go. Let those nerves give you energy because that is what they are meant to do. Josh says, "How often do we get to feel that alive?" So whatever it is that you are feeling, you have the power to turn it into a positive. If you are having a dumpy training day, use it as mental practice for race day. If you are feeling anxious and nervous on the start line, harness that energy and use it to propel you. Embrace each thought and moment to use it to your advantage, and don't forget to feel alive. Resources: Josh's Website Josh's Twitter Josh's Article on Goals Justin's Twitter Thank you to Coros and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well. Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more! 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 Josh, I look forward to hearing your thoughts on the show.

Do you ever feel like you have no control over your own life? It can happen to anyone. An injury, debt, children to support, or endless school assignments can leave us to the mercy of things seemingly out of our control. It is easy to get bogged down by negative thoughts or lists of things to do. But putting our energy into the things we can control has the potential to change everything. When Damon West was sentenced to 65 years in prison, his life completely changed. Upon arrival, Damon received advice from a wise, elderly inmate, Mr. Jackson. Mr. Jackson told him that prison was like a pot of boiling water and that he could be like a carrot and become soft, be like an egg and become hard, or become like a coffee bean and turn his environment into something completely different. He eventually took the old man's direction to heart and found ways to thrive while in the penitentiary. After nearly a decade in prison, he was released on parole with an entirely new perspective on life. Damon's interview on the Running for Real podcast gives insight into his secret to life, what life in prison is like, and how you can take control of your life. Identity Loss and Self Control Damon didn't appear to be destined for prison. He was the football star in high school and went on to play Division 1 at the University of North Texas. He started as quarterback for three years before a series of injuries ended his football career. Later, drug addiction took over Damon's life and he completely lost sight of who he was. If you aren't sure what your purpose is, life has a way of defining what it is for you. Especially for those people who feel like they have had an identity taken away from them, not knowing who you are can lead to dangerous paths. For Damon, it was realizing that he was more than a quarterback or stock broker. Even when those things ceased to be, he was still Damon. Whatever you DO, doesn't define who you ARE. You are more than a runner, or a cashier, or a lawyer, or whatever else it is that you do. True identity is something that you can't lose. It is something that you continue to be, even when life deals you adversity or good fortune. While in prison, Damon found ways to rediscover who he was. "The State of Texas took custody of my body," he says," But the State of Texas never ever took custody of my mind or soul." Remember that you have complete control over your thoughts, feelings, and actions. Things may happen to you, but you can decide what to do with them. Defining who you are and controlling what you think and do can simultaneously grow. The Secret to Life For Damon, the secret to life is simple. Serve others and be humble. Whenever he feels himself stray from that simple mantra, he finds a way to get back to the basics. While in prison, Damon helped others study to get their GEDs and even taught some inmates how to read. His greatest desire is to be useful, and he finds the most satisfaction in life from serving. Learning how to forgive himself has also come from serving. Since he is unable to contact any of those people he may have hurt prior to his time spent in prison, he does what he can in the community as a restitution effort. Damon has shown many people that they can be in control of their own lives. If you want to change the world, start with you. He truly believes that he can change any environment he is in by his attitude and positive spirit. Today he lives in the present, not focusing on past mistakes or accomplishments, knowing that who we are in the present, and what we do with the time we have now is most important. How can you change your environment? What will you do today to live in the moment? Focus on what you can control, and let the rest be as it is. You will find more peace and purpose in your life as you do. More from Damon Learn more about Damon's life in this podcast. What is life like in a maximum-security prison? How was he able to avoid gang membership? How did he go from a 65-year sentence to giving motivational speeches around the nation? What would Damon change if he could start over? The story of winning his first 5K race, and more! Resources: (Book) The Change Agent (Book) The Coffee Bean Damon's Website Damon's Twitter Jon Gordon's Twitter Thank you to Coros and Mighty for being the wonderful sponsors of this episode of The Running For Real Podcast. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir. Mighty has become quite the handy gadget for running and to share it with you. It is linked to Spotify and you can take the little square with you on your runs to listen to other people's playlist or create your own! Visit here for more info! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Damon, I look forward to hearing your thoughts on the show.

How often do you intentionally think about the things you are grateful for? Is it once a year during the holiday season, sitting around a big turkey? And even then, do you tend to go no deeper than the surface-level, "family, friends, and my job" answer? In comparison, how often do you think about your difficulties? How many times do you find yourself, vocally or otherwise, complaining about the unfair things that happen to you in your life? Or maybe you spend much of your brain-power thinking about the things you don't have—what you feel like you are still missing, how you wish you were different, the things you lack that would make your life better. To be fair, life is about growing, expanding, and learning. We should always strive to be better, to achieve more. Working towards your goals and wanting to improve yourself is a good thing – much better than remaining stagnant and allowing life to pass you by. But feeling grateful and feeling motivated to improve your life are not mutually exclusive. Just how life-changing can intentional thoughts of gratitude be? According to Deena Kastor, it can change everything. She attributes much of her success to the power of positive thinking and gratitude – and as an Olympic medalist, record-holding marathoner, and New York Times bestselling author, she's got a lot of success to speak of. On this week's Running for Real podcast, we chatted about gratitude, goals, grief, and, of course, running. How to Start Being Grateful Have you tried keeping a gratitude journal yet? Kastor suggests that a very simple and effective way to change your thoughts to gratitude is writing down some things you are thankful for at the end of each day. Here's the trick though: You need to write something different EVERY single day. Start by sitting down and writing as many things as you can think of. Basically, get the easy ones out of the way. Then, before you lie down to sleep, write just two or three things that you can think of from that day specifically. Before you know it, you will start going throughout your day looking for new things to be grateful for. You'll be surprised by how fast your mind changes from, "this is hard" or "this is unfair," to "this is awesome." Thoughts of gratitude will benefit you in the short run by increasing your motivation and making you feel better about the stage you're at. However, maybe the most magical part is the long-term benefits. Just like how high levels of stress or negative thoughts can put you at higher risk for ailments like heart disease, having an attitude of gratitude can literally heal you. Make gratitude a regular part of life to enjoy both the long- and short-term benefits. Accept Where You Are, Love Where You're Going Being grateful does not mean you need to put away your goals or dreams. Life will find a way to serve up failures, and perhaps somedays the only grateful thought you may be able to muster is the fact that the day is now over. The goal then, is to curate a thankful mindset while looking forward to what's ahead. Avoid thoughts like, "I'll be happy when..." You have the right to be happy now and in the future. Work toward things that will bring you happiness during the journey and at the finish line. Grief is Good Deena discusses how disappointment and grief has taken a different role in her life ever since the passing of her dog. While it is easy to be scared of grief, it means that we care, and that is important. Deena realized that her grief was rooted in love, and that totally redefined what grief meant. When you experience emotional pain, turn your thoughts to what that emotion is rooted in. Understand that those things which are rooted in love have the ability to create feelings of disappointment or grief. But that type of pain is worth it. Persevere As we often discuss, you are more than a runner. When Deena experienced a setback from an ankle injury, she had to decide whether that injury was going to allow her to grow or to simply suffer. As she has often done in her life, Deena chose to "get up." Like Deena, how will you turn challenges into a launch pad for growth? I suggest to start by developing an attitude of gratitude. Find the small and big things in life you are grateful for each day. Resources: (Book) Let Your Mind Run Deena's Instagram Deena's Twitter Deena's Website Thank you to Aftershokz and Body Health for being a wonderful sponsors of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I loved using them for the Boston Marathon, they were my saving grace sometimes when I wanted to breakdown and call Steve for some encouragement. I almost did! And it was so great to have the opportunity to do so. Amazing product! Visit the Aftershokz website, and use code TINA for $50 off! 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 image and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Deena, I look forward to hearing your thoughts on the show.

You're halfway through what you hoped to be a 10-mile run when your knee starts flaring up again. Yes, it's painful, but the fear of injuring it further is really what slows you down. Over the past few years the story has repeated itself, "You just haven't rested enough," "Maybe you should consider a different sport," or "It's okay, running just isn't for everyone." At this point the injury is much more annoying than it is painful. And the comments aren't helping. Sound familiar? As a child, injury was all about the pain. Somewhere along the lines, maybe due to our pain threshold or the recovery period, it turns to pure frustration. From recovery techniques to varying advice, sometimes it feels like you've done all you can in vain. Both as a runner and a physiotherapist, Brad Beer has experienced the same feelings. But experiencing long term injuries and trying to sort through shifting advice hasn't dampened his spirits. Today he still believes that running is for everyone and that it can be done pain free. Dealing with the Emotions of Injury Brad says that the best place to start for recovery is a proper diagnosis. Completely understanding where our injuries are coming from helps us heal our bodies more quickly, but it also puts our mind at ease. The unknown can bring about stress and depression. Keep believing that you will recover by seeking out a professional or two that will get to the bottom of the injury. Another wonderfully important part of recovery is governing our thoughts and words. Instead of saying things like, "I have a bad back," replace it with something like "I have a back that is currently sore." Simply changing the verbiage can set you on a better path. If you believe a discomfort is temporary, you will be more likely to maintain hope and seek out healing. The Best Injury Prevention If a good diagnosis is best for injury recovery, then strength training is best injury prevention. Brad whole-heartedly believes that strength training can heal and prevent a majority of running injuries. Added strength keeps our bodies in better form throughout a run, and bad form is a large contributor to injuries. Recently the advice has shifted from complete rest, ice, and the like to doing almost the exact opposite. Our tendons need to be strengthened constantly and gradually to keep us from injury. When you develop a running injury, don't stop running completely. Instead, slow the pace or drop some mileage. Then see a professional and add strength training. Our tendons don't do well with big, sudden changes, so continuing to run and adding strength is the best thing you can do for them. Your Body After 20 Proper understanding of how your body changes over the years is crucial to injury prevention. Brad Beer gives memorable imagery when he compares the body to a house. After we turn 20 our muscles start to consistently atrophy without added strength training. Like termites that eat through a house, our bodies have an unseen factor that strips our frame of its strength if we do nothing about it. Again, strength training is what is going to keep those termites at bay. Give yourself at least two days in the gym per week in order to keep your muscles strong. And don't worry about bulking up. A steady dose of running will be sure to keep your body at the running weight it wants to be. You will get the benefits of strength training even if you don't look like Arnold Schwarzenegger. Strength Training as a Master's Runner What if I'm over 50? 60? 70? Should I still be doing work in the gym? Absolutely. Even if you've never run before, you will benefit from starting a strength training program whether you are 25 or 85. Remember that our bodies take more time to recovery as we age and that recovery is just as important as exercising. If you are a master's runner hopeful that is looking to add running into your life, start slow and find a physician, therapist, or trainer that can get you started on a good training schedule. Running is for Everyone Brad truly believes that running is for everyone. Running is not risk free—injuries can happen, and using our body to do difficult things should always be done with thought. Pay attention to the signals your body is giving you, and work with professionals to develop a strength training program. You only need to see one long enough to get you on the right track. It will be the worth the money you invest because YOU are worth it. Resources: Brad's Twitter Brad's Instagram (Book) You Can Run Pain Free POGO Physio Red Hot Chili Peppers' Instagram Thank you to Aftershokz and Body Health for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I loved using them for the Boston Marathon, they were my saving grace sometimes when I wanted to breakdown and call Steve for some encouragement. I almost did! And it was so great to have the opportunity to do so. Amazing product! Visit the Aftershokz website, and use code TINA for $50 off! If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Brad, I look forward to hearing your thoughts on the show.