The Running for Real Podcast

Full Recovery from Eating Disorders Sarah Canney is a believer of full recoveries—recoveries that give you complete freedom. When she was diagnosed with anorexia and then later bulimia, her belief that she could be free from either gave her the strength to battle for nine challenging years. "I did not believe I was born for an eating-disorder life," says Sarah, "That's where the belief for complete recovery came out of." She says that claiming recovery is part of the recovery process. Knowing that you are working toward that final step of declaring your full recovery is powerful. And once you do, that declaration gives you strength as well. Today Sarah leads running retreats for women while raising three kids and blogging about running, motherhood, and life challenges. Her mantra is to "Embrace the Hill." Keep reading to see how she has done just that. Group Therapy Isn't for Everyone Programs like Alcoholics Anonymous have done wonders for people struggling to overcome addictions. Building self-awareness, finding support, and developing communication skills can all help to overcome eating disorders. When we see someone else going through something we are, it helps us internalize and understand ourselves better. Receiving and giving support strengthens us. Be that as it may, everyone has a unique path. While the support of friends and family and the expertise of a professional therapist is crucial, finding the right professional and group of loved ones can take work. Do not give up if the first therapist doesn't seem to work for you. Look for someone that has the same goals and beliefs as you. For Sarah, having a good therapist was crucial, but group therapy did not help. "When I was in group therapy, it was so easy to fall into the comparison trap" she says, "I felt like it dampened the flame of self-belief." Seeing people continue to struggle after decades didn't lift her spirits. If you or a loved one has an eating disorder, remember that each person is unique. While we can't navigate this world alone, surrounding ourselves with the right people is just as important as having people there for us. Your Overarching Path Whether it's a challenging eating disorder, a running career, or raising a family, occasionally stepping back to see the big picture can keep us moving forward. One great way to visualize your overall journey is to keep a journal. When you are feeling down you can look back a month or a year to see how far you've come. Write down more than just your day-to-day activities and record your feelings and thoughts of the day to create a more meaningful memory. Every journey to success has small failures. While we may only see a positively curated world on social media platforms, between every flawless photo there are dozens of imperfect moments. It's great to focus on the positives, but also be willing to share real life experiences and know that others are going through similar things. Sarah's Social Media Rules Sarah has two simple rules when it comes to following others on social media. First, follow joy and positivity. This doesn't mean you should only follow those that put on airs of perfection. In fact, quite the opposite. Follow people that share real life events, whether easy or hard, in a positive light. Second, if Sarah begins to compare herself to others, she changes her social media habits. Sometimes this means unfollowing someone and other times it just means taking a break from social media. Social media fast can be extremely healthy, and you don't need to announce it to the world to do it. Big Goals AND Family Life Overcoming an eating disorder, leading others, running competitively and raising three kids takes careful prioritization. "I like to think of it not so much as a balance but as an ebb and flow," says Sarah. "Sometimes my running and personal goals are a higher priority and sometimes I'm just all in focused on my family." She tells listeners to give yourself grace. Be flexible and don't work on perfectly balancing everything you are doing, rather give things priority when they need it. What are your takeaways from this podcast? Will you take time to see the big picture in your journey or maybe try following more positivity on social media? Find something that applies to you and give it a shot. Give yourself grace and embrace the hill. Resources: Sarah's Instagram Sarah's Twitter Sarah's Facebook Sarah's Website Rise.Run.Retreat. Thank you to Aftershokz and Generation UCAN 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! Generation UCAN was my fuel for the Boston Marathon and I could not have been more thrilled to have had this product to help me through this tough race! 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 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 Sarah, I look forward to hearing your thoughts on the show.

Have you ever paused to think about how you talk to yourself? Do you consider the fact that we often think about our words before we criticize or give advice to our friends, but no such filter exists when we participate in self talk? When it comes to reflecting on body image, training for a race, or setting goals, the way we think and talk about ourselves can drastically affect our performance. Learning to ask ourselves the right questions and thinking through things before making conclusions about our character is a way to add that needed pause—just enough to simulate a real-life, caring discussion with ourselves. Answering sport psychology questions is Evie Serventi's forte, so we couldn't possibly contain everything in just one session with her. Today we sat down for a second time and quickly jumped into not-so-common running questions. Her answers help to navigate some of the deeper topics often overlooked in the running world like burnout, personal success, and self-worth. Take a moment to read through her advice to strengthen and refine the way you think about your running self. Defining Failure and Success Success is often disguised as an individual that seems to have no failures. This construed image can lead us to believe that experiencing failures takes away from possible successes. We may think that more failures equal less successes. Nothing could be further from the truth. Not only are failures a common part of our journey to success, they are a crucial part, even a required part. Failures show that we put forth effort and that we are working towards our goals. In that sense, a failure can be looked at as a stepping stone, just as important as any other step in the process. "Failure is not an indication of your ability," says Evie, "It's often to do with effort, technique, or structure." This is important to remember as you work toward your life and running goals. Failure, whatever that might mean to you, is an opportunity to look at your effort, your training structure, or even your goals. Making necessary adjustments will allow you to be even better. Ask yourself what success means to you. As you dig deeper, asking questions that allow you to discover your motivations, you will find that success is more than a one-time event. You are constantly achieving throughout your journey. With each training session, each healthy meal, each positive thought, you are succeeding. Navigating Burnout We are all at risk in losing the passion for the things we love to do. When it comes to running, Evie gives some good advice on recognizing burnout, including understanding the contributing factors, and how to recover from it. One of the first things to realize about burnout is where it comes from. Especially for long distance runners, the event itself can appear to be the final point of exhaustion. However, burnout—that total physical and mental exhaustion—develops in the lead up to the race. The big race day can even mask the burnout with its abundance of endorphins. It is important to plan rest periods for the time after a race. The work that has gone into training for your event is more than just the physical aspect. Balancing family, work, and training is a huge scheduling challenge that comes with its own endurance test. For many runners, scheduling a vacation that begins right after a race is a good way to make sure you get the rest that you need. Remember that resting isn't cheating. You shouldn't feel guilty or lazy for taking time off. Recovery is just important to your growth as the training is. Don't be afraid to take a week or more off after a 5K or a month or two off after a marathon. You know yourself best. When running feels like a joy again, and not a chore or a responsibility, it's okay to get back out there. Positive Self-Reflection As you continue to set goals for yourself and work on your craft, always give yourself grace. Remember that we can be our own worst critic. Are you treating yourself how you would treat your best friend, your child, or even a stranger? Have self-compassion. Know that you aren't your sport. Set goals that push yourself and make you happier, like having a balanced week or a good relationship with your family. Try the new golden rule: treat yourself as you would treat others. As you do, you'll see your failures quickly transforming into successes. Resources: Evie's Website Evie's Twitter Thank you to Aftershokz and Nunee 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 have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! Don't let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner's Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain. Use code tinamuir at NuNeeShop.com thats nuneeshop.com for a 20% discount 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 Evie, I look forward to hearing your thoughts on the show.

What a bonus episode for you today! My first ever live show, and what a live show it was. Four podcast hosts from four of the most popular running podcasts brought together to host a show together. Ali Feller of Ali on the Run, Carrie Tollefson of CTolle Run, and Lindsey Hein of I'll Have Another Podcasts joined me on the stage for this Women Behind The Mic event, hosted by Generation UCAN. We sold out this show in less than 48 hours, over 550 tickets went immediately, and we were all very excited by this opportunity. The show ended up breaking down into four categories: Life as a podcaster Motherhood Struggles and comparison Running It was a lot of fun learning more about these women and their stories. I have admired them from afar, and had only met Lindsey in person before. If you are looking to new shows to subscribe to, they all bring on wonderful guests, particularly when elite runners burst on to the scene or have an outstanding performance. I hope you enjoy this bonus episode, and hope you can join me for my next live show... Thank you to Body Health and Generation UCAN for being a wonderful sponsor 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. 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 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 everyone who came and I look forward to hearing your thoughts on the show.

Run Fast as a Masters Runner Running past your forties (a group typically referred to as "Masters Runners") comes with unique challenges. Some rumored challenges are false, and some are very real. One of the more common illusions is that Masters Runners can't run fast. You may hear that older runners should keep to marathons and other ultra-distances where they can run at a reasonable pace. "Because you are old, you can't run fast, and because you aren't fast, you can only do long runs." This is NOT true. While there aren't any 40 or 50-year-olds competing with Usain Bolt's records, there are plenty that are running fast marathons, 10Ks, and 5Ks. Pete Magill has set records for the fastest 5K and 10K for runners over 50 and runners over 55. He also has the record for being the oldest person to run a 5K in under 15 minutes. He didn't get serious about running till his late thirties when he wanted to make some health changes, and he has been showing the world that 50-year-olds can run fast. Now in his 56thyear, Pete has written several books about running. He has a positive mindset about what he is able to do today and says, "I'd rather have my 56-year-old body than my 39-year-old body." While Pete has officially debunked the myth that Masters Runners can't run fast, he acknowledges the fact that recovery needs to be taken more seriously as you age. "You actually have to train correctly now," says Pete "Masters Running is a no-mistake zone." The Right Amount of Effort If you are getting back into running, or running into old age, it is imperative that you recover correctly. Magill says that recovery is not the goal, super compensation is the goal. Super compensation is the second part of recovery when your body has strengthened to complete an even more difficult training session. To reach super compensation, Pete recommends resting for one additional day after your body feels fully recovered. The other aspect of proper recovery is to avoid training too hard. This can mean skipping your last set, or running 10 minutes less than you planned. Pete says that you can only make a little bit of improvement each day, so you shouldn't over work for that little bit of improvement that is possible. Be consistent, take the time to recover, and don't over train in your individual sessions. A Sample 5k Workout for a Masters Runner (or for Anyone!) Pete says that if you train your body to run a fast 5k, then you have also trained your body to run a fast 10k and a fast marathon (with a few additional long runs). Training for a 5K requires you to train, slow, medium and fast twitch muscle fibers. Once you have built a strong body that uses all your muscle fibers, you are ready for any race. Following this workout, with recovery runs in between, will help prepare you for a fast 5k. Monday: V02 Training. This is your fast twitch training. In these runs you want to run at a 5K or even a 3K effort. In your first week you should start by running 5-10 sets of one-minute runs with a 3-minute jogging recovery in between each run. Increase the time and the intervals until you are running 5 sets of 5-minute runs. Thursday: Tempo Work. This is your intermediate muscle group. Do 1-2 sets of 10-20-minute runs at a 10K pace. Just like the V02 training, you should work up to the number of sets and the duration of the run. Saturday: Long Run. Your slow twitch muscles. For 5K training, these long runs should be between 90 and 120 minutes. Like the other two workouts, work up to the amount of time you are running. Long runs can do wonders for your 5K. Some of the benefits include: generating a better stride, teaching your body how to burn fat, and creating a more efficient nervous system. Be Patient and Run Fast! As you train for your 5K, be patient. It's the only way to run fast. Give yourself three to six months to properly train for a 5K and once you start racing, don't do more than one 5K every two weeks. Don't be afraid to switch up your race distances as well. Run a 10K or a half-marathon, and if you can, try to find a speed race. Alternating distances can produce great 5K results. Now, go start running fast, because you can! Resources: (Book) Build Your Running Body (Book) Fast 5k (Book) The Born Again Runner Pete's Website Thank you to Aftershokz and Nunee 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 have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! Don't let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner's Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain. Use code tinamuir at NuNeeShop.com thats nuneeshop.com for a 20% discount 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 Pete, I look forward to hearing your thoughts on the show.

No Shoes, No Problem Have you tried running barefoot yet? Over the past several years there has been a craze with minimal footwear. Whether it's shoes that claim "zero drop," shoes that look like toe socks, or shoes that are little more than a piece of rubber, shoe makers are claiming that shoes have been the cause of injury for years and that their shoe is the solution. But who is right? Can we really blame our shoes for all our injuries, our bad form or our blisters? On this podcast we've interviewed footwear owners, doctors, coaches and athletes who all have answers of their own. Is it possible that they could all be right? That by following all the suggestions we've heard, we can have the optimal running life? In fact, most running tips we've heard aren't contradictory. Getting enough rest, wearing shoes that don't constrict, eating a balanced diet and eating enough, running with a smile, finding joy in the journey, incorporating strength training, taking care of our mind—all of these can be done without taking away from one another. Today we are adding one more for you to consider. We break down the reasons why running without shoes could be a solution for your reasons and we discuss a few myths behind running barefoot. Join us as Steven Sashen, one of the fastest men in America over 50, tells us why he ditched his shoes and then started his own shoe company. Shoe-Related Injuries Steven began his shoeless running career as he was getting back into running after decades of inactivity. After dealing with several running-related injuries his friend recommended running without shoes as a type of diagnosis tool. Steven started running short distances barefoot and would change his posture, stride, or foot positioning just based on how he felt. If he got a blister running, he would change how he stepped and soon stopped getting blisters entirely. Better yet, his recurring injuries seemed to melt away. As lifelong sprinter Steven hated running long distances, but when he ran barefoot, he found himself running three or four miles at a time and loving it. He began running in thin homemade sandals when he ran on really tough terrain and soon after had an opportunity to make shoes for others. Why Run Barefoot? Shortly after he went barefoot, Sashen began doing research on why he was feeling so much better and why his injuries went away. He came to the conclusion that not being able to feel the ground with our feet is big contributor to bad posture and injuries. The information passed from our feet to our brain is crucial in how our body reacts to different terrains. "[When] you put a bunch of padding between you and the ground you are essentially making your feet deaf," says Steven. He goes on to explain that for thousands of years, the only footwear humans created was basic foot protection. These basic sandals still allowed for that feel which the brain actively uses to help decide how to place our feet and when to step lightly. How Can I Start Running Barefoot? If you are interested in giving barefoot running a go, Steven recommends running for 20-30 seconds at a time to begin. Find a flat surface and let your feet and body get used to the feeling. He says that it's more about becoming aware of how we place our feet than it is about building up calluses. There isn't a real need to slowly reduce the thickness of your shoes either, simply start running and walking without shoes more frequently. As your body adjusts to moving around without footwear, you may find yourself adjusted your cadence, and feeling your legs comes underneath your body more naturally. "Let your body be your coach," says Steven, "A good coach will tell you, the only way he or she can do their job well is by getting good data." So, what do you think? Going to give barefoot running a go? If you do, let us know how it goes. But don't blame us when you get kicked out of your local grocery store. 😉 More in This Podcast What's it like behind the scenes when you're a contestant on Shark Tank? How do Steven and his wife Lena balance marriage and running a business? How did Steven go from making homemade rubber sandals, to selling millions of dollars of shoes in just a few years? Does Steven still run barefoot? Find out the answers to these questions and more when you tune in to today's Running for Real podcast. Resources: Xero Shoes' Instagram Xero Shoes' Twitter Xero Shoes' Website UCAN Live Event Shark Tank Episode Thank you to Aftershokz and Generation UCAN 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 have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! 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 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 Steven, I look forward to hearing your thoughts on the show.

I'm sure you've heard the advice to avoid comparing yourself to others. Especially in the running community emphasis is put on competing against yourself, not others. But what about comparing ourselves to our past selves? Is that a positive or a negative? Marathon enthusiast and motivational blogger Dorothy Beal decided that she will never delete a bad race photo of herself. Her reasoning? To remind herself that real life happens, and that it happened in the past. We have a habit of only keeping good pictures of ourselves. Generally speaking, our mind will naturally only remember mostly positive experiences (except perhaps the really bad ones). For example, think back on a vacation you had a few years ago. If you are thumbing through pictures then you probably remember the beautiful landscapes, the great food, and the smiles you shared with friends and family. Luckily we don't keep too many memories of the long bus rides, uncomfortable plane seats, or hundreds of mosquitos bites. As our running careers mature, it's important to have a strategy in place to avoid comparing ourself to our past self's highlight reel. Maybe you aren't close to an old PR or don't have the glowing skin you used to have. That is okay. If we shouldn't compare ourselves to others, that needs to include our past self. Love Yourself Avoiding comparison takes practice. As you learn to live in the moment, be grateful for who you are and what you have, and truly love yourself, comparing yourself to others will naturally fall by the wayside. Along your journey of self love, here are three things to practice and consider. Preventative Care Loving yourself isn't a one and done to-do item. Just like running it takes continual attention, training, and proper prevention. Preventative care includes visiting a therapist even if you don't think you are in a current crisis. It includes slowing down once in a while to think about those things that trigger critical self-talk and how to avoid them. Are you getting enough sleep? Are you drinking enough water? You know yourself best, make sure you are doing what it takes to be in a position to love yourself. Positive Self Talk While positive affirmations are good and encouraged, this has more to do with how we talk about ourselves out loud and in public. If you want your children, siblings, friends, or nieces and nephews to love themselves, then you need to be the example. Children especially will pick up on what you say to yourself. Avoid saying subtle things like "My legs look too big today," or "Why can she eat anything she wants and still look the way she does?" Those that look up to you will inevitably do what you do even if you post motivational self talk quotes on your instagram every day. Dorothy started a movement called, "I have a runner's body." You can find the hashtag on social media platforms where people are embracing who they are. The simple fact is that if you run, if you are a runner, then you have a runner's body. Love Yourself So You Can Love Others Better A wonderful motivation in learning to love yourself is that you will be able to love others better. Take the time to build up who you are so that it doesn't get in the way of helping others. It also works the other way around. If you take time to love others, you will naturally find more room to love yourself. Love is limitless. There is no limit on how much you love someone or how many people you love, so don't worry about your heart getting too full. Loving others means that you are thinking about yourself less. Sometimes simply focusing less on our problems and more about how we can help others is all it takes to foster more love for ourselves. And remember, it's not thinking less OF yourself, it's just thinking less ABOUT yourself. Competitive Without Comparison If I stop comparing myself to others will that mean I have to be a casual runner? NO! Dorothy emphasizes that you can still be 100% competitive while avoiding comparison. Racing hard doesn't have to be about anything other than you wanting to do your very best. Do everything you can to beat the person in front of you. It's okay to let anything motivate you to run hard, but after all is said and done don't let your mind wander into the buts, the what ifs, and the not fairs. After all, comparing yourself doesn't really help you progress. So get out there and compete! Work hard, love yourself, and love others. You have a runner's body because you are a runner. You don't need to compare yourself to your past self or to others to know that you are enough. Resources: The Best Self-Talk Example Dorothy Beal on Instagram Dorothy Beal on Twitter Dorothy Beal Website-Mile Posts Episode 77 Running 4 Real Candice Huffine Instagram Thank you to Aftershokz and Generation UCAN 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 have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! 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 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 Dorothy, I look forward to hearing your thoughts on the show.

You know those couples that are relentlessly successful, kind, energetic, and so annoyingly in love that you crave their presence? We interviewed that couple today. Megan and David Roche are a powerhouse duo who have had very successful running careers and coach others to have the same. They recently wrote "The Happy Runner" which is a perfect title for what their mission is all about. Their coaching business is called SWAP which stands for some work, all play. To David and Megan, it's about finding success while focusing on "long-term fulfilment." If you want to enjoy every day and sluff off the negative feelings that come with overwhelming tasks, listen to this podcast. You'll be sure to find a few things that change your outlook on what's important in your running life, while maintaining or increasing your results. Finding Joy in the Journey David and Megan believe in what's termed the Arrival Fallacy. This is an idea we have covered before where focusing on the end and believing the end is what gives us happiness, stops us from enjoying the present. "No matter what your finish line is, you reach it and you realize nothing changes," says David. The solution to this fallacy? Continuously inject energy into your life. Easier said than done right? David and Megan have found that their dog Addie is the perfect example of finding joy in the journey. Think about it. All happy dogs are ALWAYS happy. Every time you come home your dog is excited to see you. It doesn't matter how long you've been gone. Boundless energy is sure to come. For those focused on the future or past, try being excited and grateful about the now. Picturing an open-mouthed dog might do the trick. For the cat lovers, there is another solution. You can get away from focusing on the finish line by changing your goal. Reframing their athletes' goals and making sure they are internally focused is a major part of David and Megan's coaching. Let yourself be okay with failure by setting goals that are most meaningful to you. Let Hard Things Have an End Along our journey we are sure to run into hard things. Not every moment can be bliss, and if it were it wouldn't feel that way anyway. You can maintain a consistent positive outlook by acknowledging the hard things and putting them out of mind by giving them an expiration date. Sometimes just knowing when a challenge will end allows you to move forward contently. A good example in Megan's life was when she was in medical school. Balancing a budding running career with medical school compelled her to train at 3 a.m. This exhausting period of her life was difficult, but she was able to maintain her work load by seeing each four- or eight-week block of school as an end point. Just like breaking down your race by telling yourself to make it to the next tree, you can try this approach to things in life. Focus on accomplishable tasks and give them an end. All Food is Good Food We've discussed food frequently on this podcast, ranging from a balanced nutrition to eating disorders. Today we stepped even further back to evaluate food as a whole. Not only are David and Megan against getting on the scale or counting calories, they are generally opposed to looking at food negatively at all. "With athletes, we always try to emphasize that all food is good food," says Megan. Of course, David and Megan recommend a healthy diet, but it's about getting back to the fact that all food gives us energy and life. It's okay to eat the sweets and fatty foods you enjoy. "Food is really fun!" says David. Have moderation, but be excited and happy to eat those things you love. Another coaching emphasis of team SWAP is to love your body the way it is. Everyone has unique genetics, so it is impossible to judge the health of one person based on weight. The focus here is to be healthy, not to weigh the perfect amount. Megan emphasizes this by saying, "It's always important to err on the side of being a little heavier than being a little lighter." Give your body enough good food and it will do the rest. More from This Episode: Learn how impulsively adopting a dog from the side of the road changed their life and set them on a path to start their coaching career. Who is David's hero? What is it like being each other's coach? And as always, the Running for Real Four where David and Megan give life advice, tell a Running for Real Moment, and recommend a few people they love to follow on social media. Resources: David and Megan's Website Addie's Instagram Megan's Instagram Book: The Happy Runner Michelle Obama's Instagram Pete Holmes' 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 have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. 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 Megan and David, I look forward to hearing your thoughts on the show.

Running Psychology If running is really 90% mental, why are we sometimes slow to focus on our mental health? Does it sound more difficult than the actual running? Do we not know where to begin? Often the answer is simply that we don't consider it. It's not something we focus on until there seems to be a problem. Mental conditioning is more than just race visualization. It is learning about what fuels and motivates us, understanding what our body is trying to tell us, and governing how we relate and act to our own thoughts. Each of these deserve their own training schedule and mentor. As we exercise our psychological muscles, each run will mean more. In this Running for Real podcast, we asked your questions to sports and exercise psychologist Evie Serventi. As a consultant, it is Evie's goal to truly get to know each client on an individual level. She understands that we all have different motivations, weaknesses, and tendencies. It's impossible to listen to Evie without feeling her authentic and caring personality. Tune in or read along to learn more. It's Okay to Have Fun First and foremost, running is a choice. And for each of us, it can be a positive choice. For the myriad of reasons we choose to run, in the end, we run because we want to. We are not forced to run, so we do not need to be miserable while doing it. We've learned that smiling during a run can bring about positive effects, that running without a watch, choosing to do a nature run, or running with friends can remind us why we started to run. It is important to give ourselves space to have fun. Running doesn't always have to be painful or even hard. Remember that your running career, or lack of it, does not define who you are. "You're not Tina the runner, you're Tina the person." says Evie. Evie also says that we should ask ourselves "Can you have fun and race hard at the same time?" Think through questions like these to find YOUR balance between enjoyment and work. It's Okay NOT to Have Fun Okay, so you are the master of your own destiny and you are the one choosing to run, but does that mean you need to have a big fat smile on your face the whole time? Of course not! More than trying to always have fun, we should always try to be accepting. Being at peace with how we feel and what we are going through is often more satisfying than trying to force a happy emotion. Another thing, discomfort is always going to be a part of running. It is easy to assume that world-class runners don't deal with discomfort, but at every level there is a measure of pushing oneself. Although this thought may discourage you, it will help you come to the realization that running fast will always take work. Leave behind the "I'll be happy when..." thought process, and focus on your current journey. Three Ways to Conquer Nerves When race day (or maybe even a challenging workout day) comes along, submitting to nerves can feel like you are undoing all the training you've done. Try these three tactics mentioned by Evie to avoid any negatives effects of nervousness. Challenge State vs Threatened State. When we are nervous, we are either in a challenged state or a threatened state. A threatened state focuses on fears like letting people down, or potential pain while racing. Try to get in a challenge state by focusing on your resources rather than the task ahead. Nurture Confidence by Acknowledging Evidence. A good way to replace nervousness with confidence is to remind yourself of the work you have put in. Think about the training you've done, the good nutrition plan you've followed, or simply the fact that you are uninjured going into this race. Focus on What You Can Control. Where you are standing, what you are wearing, what pace you are going to start at. These are all simple things we can control that put us in charge of our thoughts. Set small goals like checking your posture during mile two or drinking enough water at the first stop to get your mind started on a positive path. You have control of your mind, and what you think determines much of your running performance. Take the time to think through what things may be stopping you from being the best, most content runner you can be. Find a sports or exercise psychologist to help you work through any nagging issues. Stay confident, stay content. You have an amazing mind, make sure to take care of it. Resources: Evie's Website James Wiliam's Instagram Thank you to Aftershokz and Generation UCAN 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 have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! Don't let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner's Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain. Use code tinamuir at NuNeeShop.com thats nuneeshop.com for a 20% discount

Sleep and Performance It is universally accepted that getting enough sleep is crucial to performing at your peak. There really aren't any arguments against it. You recover most when you are sleeping. Sleep reduces your risk of cancer, depression, and anxiety. Your memory is improved and your focus is better. In fact, sleep is so important that if you didn't get enough sleep last night, I will not be offended if you go catch up on some z's and come back later. Odds are you will remember more of what you read if you are fully rested anyway. Really, go take a nap. Okay. Welcome back. Now let's get into today's Running for Real podcast. We interviewed Dr. Amy Bender, an expert on sleep and an advocate for getting enough of it. Listen or read along to find out what Dr. Bender said about getting enough sleep, how to take a proper nap, tips for falling asleep, and when we should be worried about the amount of sleep we are getting. Making up for Lost Sleep One of the first questions we asked Amy was about making up for lost sleep. Similar to most activities in life, we can't expect to miss days and days of sleep and then make up for it in one long night. However, the good news is that studies are showing that the amount of sleep you get on average over a week's span is what is most important. So, staying up for one night with a crying baby or cramming for a test and then sleeping in on the weekend may not be that bad for you after all. This also means that getting more sleep prior to a period of sleep deprivation can be helpful (think carb loading, but sleep). In one study Dr. Bender observed that those who got extra sleep before going without sleep for 60 hours performed better. It is best to get the recommended 7-9 hours of sleep each night, but banking sleep before traveling, a big day at work, or a night you know will be stressful is a great way to prepare. How to take a Nap Another great way to make up for some lost sleep or simply to get a boost in the middle of the day is to take a nap. Dr. Bender suggests taking one of two types of naps. The first is a quick power nap. This can be 20 minutes or less. These are best taken sometime between 1-4PM. The benefits of taking a nap less than 20 minutes long is that you don't risk the chance of waking up with that groggy feeling. Even if you can't fall asleep, getting a five-minute rest with your eyes closed can give you great benefits. When your eyes are closed, neurons shut off and relaxation sets in. Instead of rushing through traffic to get a coffee, try lying down in your car for a few minutes while doing some breathing exercises. Dr. Bender recommends the 4-7-8 breathing technique. Inhale for four seconds, hold your breath for seven, and exhale for eight. The second type of nap is the 2+ hour nap. This is best for nights when you didn't get enough sleep. The most crucial part of your night is right before you experience REM sleep. This doesn't happen until you've been asleep for about 90 minutes, so napping for a full two hours ensures this deep sleep. It is best if you can wake up without an alarm during this type of nap, but setting a two-hour safety alarm is okay. How to Fall Asleep Sleep is all well and good, but what if you can't figure out how to fall asleep in the first place? Amy recommends several methods that help you get in that nodding-off mood. (If you are waking up in the middle of the night several times a night, especially if it for 20 minutes or longer, or if you have serious trouble falling asleep more than three times a week for more than three months in a row, it is best to consult a professional in addition to trying some of these methods.) Make your bed a sanctuary. You should only associate your bed with sleeping and sex. Don't spend long amounts time in bed after you wake up, and don't stay in bed trying to fall asleep for a long time. 85% of our time in bed should be spent sleeping, so get up if it takes you longer than 20 minutes to fall asleep. Hydrate earlier in the day. Hydration is important, especially for runners, but it can also be a cause of sleep problems. If you need to hydrate a lot, try doing it earlier in the day. Find a pre-sleep routine. In today's world, the first thing to include in your routine should be turning off your screen. Both the light and the content of what comes out of our phones and tablets makes it difficult to sleep. Writing in a gratitude journal, stretching, and doing breathing exercises are all great ways to prep for sleep. Don't Stress About Sleep Last of all, don't worry too much about how much sleep you are getting. Many people that suffer from insomnia or sleep apnea get more sleep than they think. The stress that results from not sleeping quite enough is often more damaging than the missed sleep. Knowing that you can bank some sleep before a big race or that having a nap in the middle of the day can make up for a rough night should put you more at ease. Do what works best for you, and know that time spent sleeping is time well spent. Resources: Amy's Instagram Amy's Twitter Michael Grander's Twitter Book: Why We Sleep Book: Sink Into Sleep Sleep Junkies Podcast Thank you to Aftershokz and NuNee 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 have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! Don't let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner's Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain. Use code tinamuirat NuNeeShop.com thats nuneeshop.com for a 20% discount 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 Amy, I look forward to hearing your thoughts on the show.