For Real, Though

Some issues pervade all businesses, industries, and individuals. In 2020 alone we have seen a handful of them. The far-reaching effects of Covid-19 has changed everyday life for every individual around the world. Social injustices have affected millions of people directly or indirectly in the United States and elsewhere. Addressing these issues isn't easy, but to initiate change and progress it's important to do so.

As a running community we care about this planet deeply. Collectively we get to see as much of this planet as any group. Running down alleys in the city, around parks, in local gyms, along beaches, and up mountains, our feet take us just about everywhere. We want to keep the world clean so we can breathe the air, enjoy the view, and share it with future generations.

Today's guest gave us more insight into climate control, an issue we have discussed before. Dr. Margaret Klein Salamon shared with us new perspectives on what it means to battle global warming and why it is so crucial to start now. This is a bipartisan issue that we should all be able to get behind because the planet is important to all of us, runners especially.

The Biggest Threats of Rising Temperatures

Dr. Klein Salamon explains two major reasons for concern that climate control is currently presenting. First is what is called feedback loops. A feedback loop in this sense is essentially a reaction from rising temperature that in turn creates more rising temperatures. Think fires. Increased temperatures mean more fires and more intense fires. These fires then add to carbon emissions that raise temperatures further. It's a snowball effect, but in a much more damaging way.

The second and larger issue is the threat on food production which Margaret says is a pending "collapse of civilization." With rising temperatures there is likelihood for droughts across various countries around the world. Immediately this results in food shortages and mass exodus. We have already seen what can happen when millions of citizens try to leave their country in a short amount of time and the burden it places on individuals and countries. Many Syrian refugees are experiencing this first hand.

What Needs to Happen?

By now you have heard all about our "carbon footprint." The amount of greenhouse gas emissions that we are responsible for does make a difference. However, Margaret argues that the small things we are trying to do, might not make that big of a difference, even collectively. Refusing plastic straws, eating less meat, and riding our bikes instead of driving our cars are all positive things, but frankly, they hardly make a dent in the problem.

Large scale, political, and industrial change is what needs to happen if we are to stabilize what is world temperatures. Margaret says that the entire system really needs to change if we are to have a chance. This means that people in charge have to make some big decisions. Our best use of time might be spent trying to influence who is making those decisions and how they are making them.

What Can We Do?

It can be extremely hard to deal with this kind of information. Anger, sadness, shame, and frustration may all come out at once. Dr. Klein Salamon encourages you to not let your emotions go to waste. Take that energy and try to make some progress.

In her new book, Margaret explains that allowing ourselves to feel these emotions will help us battle what is ahead. It's okay to feel these things, in fact it's what might make the difference in how we act.

This really is a simple, though critical, issue. Temperatures rising will cause problems, potentially civilization collapsing ones. If we have a way to stop that from happening, we ought to. That's the simplicity of the decision. Implementing it may be the hardest thing humanity has done, but it will be the most important as well.

Resources:

Margaret on Rich Roll's Podcast

What Lies Beneath

The Climate Mobilization

Margaret's Book

Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Under Belly for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel.

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

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. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

The black owned business for this week is all about The Under Belly, owned by Jessamyn Stanley. A yoga studio you can access right from your phone, where she is your guide to cultivating mindfulness in your everyday life through yoga. I just love what she is doing for the world in bringing more peace into our lives. Check her out here and show some support.

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

Running is a challenge. It's physically painful and mentally exhausting. It seems like such a natural way to move our bodies, but at the same time it can feel so absurd when there's no need for us to travel in that way anymore. Like most of us, you've been in the middle of a training session or race and thought "Why am I doing this?" And when we aren't telling ourselves how hard running is, our friends and family are sure to do it for us. "You're crazy." "Why don't you just go to the gym?" "Isn't running bad for you?"

Now that we all agree how difficult running can be, let's add a few things on top of all that. Suppose you have five children, all demanding your attention and draining your energy resources throughout the day before you get in a workout. Now add working fulltime on top of that. How about running in 85 °F weather? Let's say you do this with a long skirt, long sleeve shirt, and a headwrap. And by the way, you're running fast enough to qualify for an Olympic marathon spot.

This is exactly what running is like for Beatie Deutsch. Beatie grew up in New Jersey in an Orthodox Jewish family. Shortly after high school she went to study in Jerusalem. She fell in love with the city and never looked back. Now she lives there with her husband and five children, managing everyday motherhood with working toward her Olympic dream. Beatie left us with some wonderful advice on motherhood, training, and her secret to her success. Read on!

Motherhood Advice

Beatie considers herself a new runner, with only four years under her belt and already competing on a global level. She really started to take off in the middle of raising her family, and at one point had four children in six years. Like so many of us, being a mother comes first. And although running is now her job, that wasn't always the case. Balancing work with motherhood and selfcare took everything she had.

There are two pieces of advice Beatie gives to those with kids. "Your kids read off your energy," says Beatie. She reminds us that kids are resilient, that we don't need to worry quite as much as we do, and that if you are calm and relaxed, then your kids won't be as likely to be anxious or stressed either.

Secondly, Beatie says that our kids only have one mom. "Those years go by so quickly, and you don't get them back," she says. Whatever stage of child raising you might be in, it's a great reminder. Take time to watch your children play or fall asleep and take a mental picture. Those moments are precious and rare.

Feeling Comfortable as a Woman

So much of feeling empowered as a woman today has to do with how we look and what we wear. That isn't a bad thing! "There's not just one way for a woman to feel comfortable," says Beatie, "Beauty is in diversity."

Sometimes it may feel that showing off your body and getting rid of your insecurities about how you look in a bikini or a sports bra is the only way to feel empowered. If that is what makes you feel like a strong woman, then you go for it!

This is a simple reminder that empowerment comes from within, with making decisions that you feel confident in no matter who is looking. If that means wearing a tank top, leggings, a hijab, a skirt, a sports bra, or any other thing, then that is beautiful. There isn't one way to feel beautiful, comfortable, or empowered.

You're Capable of More Than You Know

Beatie's faith has given her a lot of strength in her running. Your ability to get better day after day is much more mental than physical, and working on your self-beliefs can help you get further than you ever thought possible. "Don't doubt yourself," says Beatie, "The power of your mind is really incredible."

Beatie's last advice is to keep taking baby steps, and she means baby steps. When running 200 splits, she'll often only see 0.2 second improvements week to week, but they are still improvements. Remember, running is a challenge, and each baby step forward should be celebrated. Keep moving forward and find joy in running.

Resources:

Beatie on Facebook

Beatie on Instagram

Beatie's Website

Beatie on "Run Farther and Faster"

Beatie on "Ali on the Run"

Beit Daniella

Nancy Clark Interview

Renee McGregor Interview

Jennifer Gaudiani Interview

Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and City Fit Girls for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

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. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast.

Visit here to learn more!

You already know one of the founders of City Fit Girls, Takia McClendon, who founded this business with Kiera Smalls. They built this group to make people feel welcome, inclusive and to feel like they all belong no matter what your fitness level is. They provide a strength club online, that has simple, efficient and effective workouts for just $10 a month and you can cancel at any time. They have online coaching who can tackle your specific fitness goals with you.

So feel free to visit here to learn more about their mission and get fit with them!

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

The global pandemic has a lot of us out running. New runners and those re-familiarizing themselves with running are joining the throng of runners. It is fantastic to see. It's one of the few exercises where no gym is required and social distancing is easy to maintain. Whether you've gotten back into running over the past few months or just started running this week, it's a good time to remind yourself of the basics and develop a plan that will help you enjoy the sport for years to come.

At the core of Jason Fitzgerald's goal is to help runners run more, better, and longer. He has worked to find the answers that we all need to know if we want to run our best for a long time. Shortcuts and quick fixes don't produce sustained progress and often result in injury and burnout.

Jason has created "Strength Running" which is a curriculum all about strength running for runners. On his website and podcast, he shares the benefits of strength training and which types of exercises help runners increase their distance and speed and prevent injury. Jason answered your questions about how to build a strength training center in your home, theories about running that have changed over the years, and how to get started in running. Read along!

The New Runner

If 2020 has you running like you never have before, we totally get it. How else can you escape what has turned out to be a wild year? Welcome to the club! Running is a great way to calm your mind, explore your city, get some fresh air, and stay healthy.

When you are first getting into running (or getting back into it) make sure to treat yourself with kindness. Don't set too high of expectations, and allow yourself to get over the hump. "Stick with it. Be consistent. And be gradual with your increases in mileage and intensity," says Jason. "Do some strength training so you can stay healthy and strengthen your muscles, so you can reduce the likelihood of injury."

Jason also mentions that your body needs a few weeks to get used to running. You'll likely be tired and sore as you get used to being on your feet for so long and moving your body in that way. After 2-4 weeks, you'll get over that initial hump.

Why Do Runners Need to Strength Train?

It may seem that all of the strength required to run can come from running itself. While your legs, core, and upper body will all go through changes as you begin running, there are some parts of your body that need to be strengthened to support this activity.

One of the most crucial preventative measures for runners is to develop the muscles that allow you to have good form while running. Injuries often come at times of fatigue because your posture and form become compromised. When you put too much pressure on different parts of your body, like your knees, then your likelihood of injury increases significantly.

Your core and hips are two areas that often need more attention in order to give you that stable foundation, but don't be over concerned about getting into the gym for hours every week. Building a lot of muscle isn't the goal in strength running. Strength training as a runner usually means doing a few exercises for 10-20 minutes after most runs.

Jason's Three Strength Training Motivations

As a runner, you definitely didn't sign up to lift a bunch of weights, and it might be something you want to avoid at all costs. However, it doesn't take much to make sure you are allowing yourself to run your best. If you are finding it hard to spare some time to do strength training on top of your runs, Jason suggests decreasing your mileage to make time for it. A few extra miles per week might not make a big difference, but a strong runner's body will.

Here are three more motivations for you if strength training sounds like the pits.

1) You will feel empowered. As you build strength, pay attention to how you feel. When you build your strength, you will feel more confident and that will translate into the other work you do.

2) You will be a better runner. It's as simple as that. You will be able to run longer, faster, and for more of your life. Like Jason mentioned, he would rather you skip some of your running than skip a short strength training session.

3) You will look better naked. Enough said. More tone and more muscle will have you standing in front of the mirror a bit longer than you usually do.

Keep up the good work! Let's all keep running and make sure to do those exercises that will give us the best running life. Check out Jason's website to learn more!

Resources:

Jason on Instagram

Strength Running Website

Strength Running Podcast

Jason's First Interview on RFR

Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and RunGrl for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel.

You can get 15% off your first purchase, click here and enter code TINA.

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. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

A digital and event platform for black women who use running as a means to impact the world for our community. Sharing and celebrating the diversity of what it is to be a long distance runner. Founded by friends based out of Washington DC, who wanted to expand on the picture of what a long distance runner looks like, by telling stories of long distance black women runners. They offer MANY resources, nutrition tips, product reviews, training, wellness and self care.

Check them out more here!

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Jason, I look forward to hearing your thoughts on the show.

When have you felt that you needed permission to do something? The obvious may come to mind first, asking for a day off of work or an extension to pay a bill. These are life events that certainly require some communication if you want to avoid unfavorable consequences. However, there are lots of things we avoid doing in life because we feel we need some type of permission. Often the only permission we need is from ourselves, and giving it would make life so much better.

Today's podcast is about equality and empowerment. Empowerment comes as we give ourselves permission to do things that make life better. This could mean going after your dreams, but it can also mean simple things, like showing someone you care about them. You can look at it as giving yourself permission, or as something that doesn't require permission.

Takia McClendon has been empowering women for years. She has found that if you feel empowered yourself, you are much more able to empower those around you. From being a strong voice in the black community to helping all types of individuals find a love for running and wellbeing, she knows what it means to empower.

Lean in to Your Feelings

In 2013 Takia and her friend Kiera started City Fit Girls. Like many, they had decided they wanted to have healthier lifestyles and used one another as responsibility buddies. During their journey, they found that many people didn't have access to a healthy lifestyle because there weren't groups that were inclusive. Sure, they may say that all are welcome, but if everyone is white, skinny, and runs a seven-minute mile, how inclusive does it feel?

If you are looking to find a group of people to run with or increase your overall well-being, don't be afraid to try multiple groups. It's okay to feel scared, and it's even okay to get there and not feel welcome. The fear you have is valid. This is exactly what happened to Takia when she joined her first running club. So, when they started City Fit Girls, they had a "No Runner Left Behind" policy, and they meant it.

You should feel validated in your feelings, but don't let them stop you from doing what you want. Embrace the fear or worry or pain, but don't think that it can't be resolved. There are more and more extremely inclusive groups available to join, and if the first one you attend isn't what you wanted it to be, then you don't need to stay.

The Race Conversation

We cannot talk about empowerment and inclusivity without talking about race. This is a subject that is important to the Running for Real community and it's a conversation that will stay. What we are learning about today and over these last several months has been enlightening, and for many, rather heavy. But this has been a reality for many in the community for their entire lives.

This conversation may feel tiring, but it's important to think about why that is so, and how tired the black community feels. It's not a moment, it's an entire lifespan. It's everyone's responsibility to help, and to those that aren't sure what they can do, Takia gave some great advice.

"Just practice being better," says Takia. What we are looking to change can't happen overnight, so try to make changes that are sustainable. Make an intentional effort to be better, and don't feel like you need to reach out to everyone. Start small, encourage the people you know until your actions become habits. Then when the opportunities to help those that need it, you'll be ready to act.

One of the best ways you can help contribute to the change that needs to happen is to not let unacceptable things slide by. If you are white, don't wait for a black person to tell an individual or a company what they are doing or saying is wrong. This is where your voice can be most important. Give support by not making the minority or the suppressed group do all the talking and fixing.

Empower Just Because

Helping others is a responsibility we have as human beings. We are better off as a whole when we look out for each other. The best thing you can do is help for the sake of helping, without any expectation of reward. The reward is that we get to help each other, it's a beautiful thing and something the running community does very well. I hope each of you can learn from Takia. Give yourself permission to help others and just practice being better.

Resources:

City Fit Girls

Takia on Instagram

Takia's article on Medium

The New Jim Crow

Just Mercy

Thank you to my wonderful sponsor Tracksmith, Altra, and Harriets for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel.

Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15

I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year!

Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year.

Harriett's Bookshop is a black owned business based in Philadelphia here in the US. I just love that it was named after the brave Harriet Tubman. This is a great source to learn more about being an anti-racist and to just broaden your mind. So let's show our support for them!

Visit here to take a look at the wonderful selection or you can give a donation via Venmo here.

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

As a woman of color, a runner, and a marketing guru, Alexandria Williams knows what it means to be overlooked by brands. She sees untapped value in audiences that companies have been missing, whether intentionally or otherwise. Now, the environment is catching up to these companies, and those that don't act will miss out.

Running on Accident

Like many black runners, Alex didn't grow up with the idea that she would like running long distances. When she was a senior in high school, she joined her godmother in running a 5k. It wasn't exactly a perfect race, (she got lost from her godmother during the race) but ended up at the finish line all the same where she found a celebration.

The afterparty made her think that she wanted to do this type of event again, but it wasn't for many years until she would race once more. Alex ran that first 5k because of her godmother, who was also black. Her next long race wasn't until she met another black runner.

In short, Alex has found a passion in running and in being a running influencer, but she never would have found this passion if it weren't for a couple of happenstance moments and people. She wants to change that. Today she is working to give black runners a voice and a spotlight to help more of them find running.

Barriers as a Black Runner

In addition to having very few public examples of long-distance runners, black runners also have obstacles that many white runners haven't dealt with or thought about. Firstly, Alex has to think about her safety continually. Before she even steps out the door, she is conscious of what she needs to do to prepare for a run.

"Anytime I'm leaving [the house] I have to think of protection," says Alex as she describes picking out workout clothing that she knows others will recognize as running apparel.

What you may not realize, is that part of her protection is trying to make people understand she is just out for a run. Most of her clothing says the word "Run" or "Running" on it. If she carries pepper spray, she buys it in colorful options so people don't mistake it as a gun. When she bends down to tie her shoe, she sometimes does so in the street just so she is far enough away from homes so she doesn't appear to be burglarizing.

In fact, Alex says she has only felt completely safe in one run she has ever done. It was also a race, the Marine Corps marathon, where you have to enter through security in order to participate. For once, everyone knew that she was there to run, and that her running bib was actually hers. "It basically takes the military for me to feel safe while running," says Alex.

These are not one-time thoughts for black runners. These aren't adaptations they have had to make since Ahmaud Arbery's death. This is simply the way of life.

Of course, this is not all. Runners of color also experience a lack of support and understanding from companies and other runners. Something as simple as the differences in body type go unnoticed. From haircare, to body shape, to skincare, unique people need unique products. One size does not fit all.

Adding the Human Aspect to Your Brand

It's time to be more inclusive, to add diversity, and to reach audiences that are currently unseen. We need more runners of color on magazine covers, more brand ambassadors that look like the people they are trying to reach, and more ways to include everyone.

"You can't promote something that is [supposed to be] healthy and omit the people that are trying to get to that size," says Alex. Including clothing that fits everyone and sponsoring people that can relate to more of your audience is a great way to add to a brand's strategy.

We have a lot of work to do, but it's always done step by step. Whether you are in a position of influence or a private individual, a CEO or a stay-at-home parent, black or white, you can make a difference. The power is yours and we all need all the help we can get.

Resources:

Alex on Instagram

Alex on Twitter

Alex's Website

Black Girls Run Instagram

National Black Marathoners Association

Run Influencers

Thank you to my wonderful sponsor Tracksmith, Generation UCAN, and Be You 4 Life for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel.

Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAMUIR25 for 25% off.

Be You 4 Life Apparel is not just a company but a brand that stands up for self awareness and confidence. The owner, Sandra has a podcast to speak on embracing who you are called BeingYou365. She stands up for her community to find the power and self awareness within yourself.

So let's check out her business here and show her some support. And I have enjoyed listening to her podcast as well, so why not check it out? Go here to give it a listen.

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

Have you given yourself time to truly reflect on the racism in this country? How about your own thought patterns that may not be completely positive? 2020 has turned into a year of reflection. With the additional time spent at home and alone, and the issues our world still faces, it would be a shame if we all didn't grow at least some during this time.

Many are wanting this year to be behind us, but let's not forget about the progress that often comes during challenges. As runners, we know growth doesn't precede struggle, but this is true for our minds as well as our muscles.

Aaron and Joshua Potts are the voices behind the "2 Black Runners" podcast. They share their love for running and their perspective as black runners in a running world that is often overflowing with white runners. It is easy to fall in love with these two as they speak freely and passionately about what they love.

The Black Running Community

One of the first questions that Joshua and Aaron answered was, "Why are there fewer black runners?" Compared to many other sports, there is a very low representation of black athletes in long-distance running. Joshua and Aaron noticed this as they increased their distance and speed as they competed during middle school and high school.

As they thought about the question, Aaron and Joshua came up with several barriers and a few suggestions to attract more black athletes to long-distance running. One of the obvious issues with long-distance running is that it can be viewed as an elitist sport. For poor black Americans, running cannot be an attractive choice of sport because it doesn't provide a monetary solution to their problems. Unlike football, basketball, and other popular sports, running doesn't give multimillion-dollar contracts to its athletes. In that way, this type of running is a primarily white privilege.

Aaron and Joshua also suggest that an increase in black coaches and black runner influencers could bolster black runners. Joshua, who is now a collegiate runner, says that running in college was the first time he had a seen a black running coach since he was coached by his dad. More black coaches during a child or teenager's life that are reaching out and letting them know about the sport could make a major difference.

When Aaron and Joshua grew up, they were influenced by their father to run because he knew it was a way for them to get scholarships. Running was a means for them to better their lives. Running doesn't have to be an elitist or a sport only for white runners. In fact, it should be quite the opposite! How simple a sport it is, and yet we've allowed it to push away many potential runners.

On a broader scale, we can work to get 5Ks in black communities and put black runners on the covers of magazines. On a more personal level we can work to understand the barriers, and be supportive and inclusive of individuals. Something as simple as understanding how running affects someone with dreads, cornrows, or a weave can be important. These types of hairstyles take time, money, and are easily disturbed by exercise. Be aware. Be understanding.

What are Microaggressions?

There is a lot of learning and unlearning to be done by society, and you can help by doing so yourself and speaking up when you hear something inappropriate. Something that you can work to avoid and correct are microaggressions. Microaggressions are small statements that you may not perceive as offensive, but come off as such. They turn individuals into exhibits, and it's something you should work to avoid.

Examples of microaggressions include statements like, "You're not like our other black friends," "Can I touch your hair?" or "I'm so happy to have a black roommate." Simply, these statements are showing these people that you view them as objects or tokens, more than individuals.

How Do I Talk to a Black Runner?

Perhaps you want to be more inclusive towards black runners but are unsure how to go about it. According to Joshua and Aaron, it's pretty simple, "Don't be weird about it."

You should talk to a black runner the same way you would talk to any runner. Talk to them because they are a runner, not because they are black. "Don't think that you have to make that person your friend," says Joshua, "Try to find something in common with them."

In the end, be kind and work to unlearn some things, but don't be overly worried about saying things that are wrong. We all make mistakes. Trying to be better is the best way to be better.

Resources:

2 Black Runners Podcast

Running Report YouTube

Running Report Instagram

Just Mercy Film

Marielle Hall Interview

Thank you to my wonderful sponsor Tracksmith and Taylormade for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel.

Go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

If you are interested into looking at the Tracksmith Fellowship, where they want to highlight stories of the runners our there through their talents other than runner. Go here to see more information.

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

Taylormade Child and Family Services is the black owned business that is being highlighted in this episode. I wanted to highlight Erica Tucker in all of the great work that she is doing for her community including Child & Adult Counseling, Family Counseling, Coping & Adjustments, Anger Management, Behavioral Modification, Depression, Anxiety, ADHD, Phase of Life Changes, and Relationship Issues. There are even one on one sessions and group sessions, and so much more, thank you Erica for all you are doing for your community and for this crazy time right now.

Go here to show her some support for being there for her community.

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 Aaron and Joshua, I look forward to hearing your thoughts on the show.

"I've been in love with America my whole life." These were the words of Knox Robinson as we took time to talk about running, America, and his insights into the movements happening around the nation. When you listen to Knox, you get lost in his words and realize that you probably don't spend enough time being alone with your own thoughts. This episode will have you contemplating and pondering – and probably looking at running in way you never have. Tune in.

"Hide and Write and Study and Think"

Knox has always been interested in written word and running, but it wasn't until later that he realized how closely related writing and running are. He says he was a writer and reader since childhood, "with the eyes of a runner." "Running is a metaphor for life," he says, and the way he treats running and writing, it's easy to see how that is true for him.

Early on during the pandemic, Knox traveled to Mexico with his partner where he was able to view the unfolding of the events from a distance. One of his mantras, first written by Langston Hughes, influenced him to use this time to contemplate, to write, and to be "[out of] the crosshairs in the US during this time."

His gut instinct was right as the pandemic turned out to be a catalyst for other events in the US that turned very political.

To Achieve or To Be

A lesson to be learned from Knox's experience, and one that is often applied to running, is the idea of mindfulness. It's also defined as being present or in the moment. As someone who loves image and text, and values deep thought, he has come to the crossroads of what social media does and is. There can be authenticity on social media, but at the same time, it is good to get away from it all from time to time.

This reminds me of running by feel. It is okay to have numerical goals that we pursue, but running without the watch may be the ultimate goal. We all have 101 reasons why we run or why we started running, and that is perfectly good. However, if we want to run for life, we may have to alter or pivot our reasons we run from time to time. Maybe even, return to the reasons we began running.

For Knox, a light bulb switched on when he had his son. Looking at his child and seeing his unwavering and relentless efforts to simply be was inspiring. "It shook me to my core," he says, "When did I have such a drive and will to bring all my faculties not just to achieve, but to be. Kids aren't achieving a goal when they are born, they are just expanding into life."

Can using all of your efforts to simply be a runner be more rewarding than working to achieve a PR? It's probably a good question to ask ourselves.

Twice as Good

It would be a mistake not to discuss Knox's take on being black in America. Rightly so, Knox doesn't believe he needs to put all his efforts into being twice as good, like generations before him felt they had to be, just to prove who he or his race is. The best thing he believes he can do is to be true to the values he has.

"Whether it's on a social media platform or a coaching opportunity, the important thing is to be honest and to be oneself. If I can just stand up and speak declaratively about how I perceive things, whether that is a way a workout should be run or the political conditions in America, then all my efforts might go to engineering that clarity."

Knox leaves us with this beautiful takeaway about where and how we can exert ourselves. Whether it is in standing up for our values, working to be the best runner we can be, or learning from and sharing with others, working to become something (collectively and individually) rather than just achieving something should create the best outcomes.

Resources:

Knox on Instragram

Knox on Rich Roll's Podcast

BlackRosesNYC Instagram

Articles:

Going Long: An Interview with Knox Robinson

New York Times: How I Fell in Love with Running

Wired: Alberto Salazar, World Records, and Athletics' Greatest 'Hug'

Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Heal House for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

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. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

Episode 200 GIVEAWAY of $1200 worth of prizes

• $100 to Tracksmith
• A pair of shoes of your choice from Altra
• Unboxing experience from Athletic Greens
• Ultimate test from Inside Tracker
• Essential Nutrition bundle from Generation UCAN

Available for TWO people in the US only go here to enter! 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 Knox, I look forward to hearing your thoughts on the show.

Sarah Crouch Takeover

What if the one thing you loved to do was taken away from you due to an illness or disease? But, what if through hard work, dedication, and months and years of pain and suffering you were able to overcome the odds and do something that very few people have been able to accomplish? That is the story of Brandon "B-Hudge" Hudgins. Brandon is a professional runner, owner of a sub four-minute mile personal record, and author of the book, Victory Over Vasculitis. Brandon's journey from his inability to even run to his amazing accomplishment at the Sir Walter Miler in 2015 is not only incredible, but inspiring.

What is Vasculitis?

Vasculitis is a subset of autoimmune diseases in which the body's immune system attacks the blood vessels by mistake. In short, Vasculitis causes your body to attack itself. Brandon said his form caused inflammation in his tissue due to hyperactive B cells believing his own tissues were foreign, thus trying to kill them.

Brandon began experiencing symptoms his junior year in college, which caused him to begin to fall ill. His physical health was suffering, and he began to fall behind in many cross country and speed workouts. When doctors were finally able to diagnose him with vasculitis in 2008, a quick Google search showed that up until the late 1980's the disease had a 90% death rate. However, due to advances in modern medicine, doctors have discovered ways to treat the disease by rebooting the immune system.

Treatment, including oral chemotherapy and thousands of milligrams of prednisone, started soon thereafter. Despite these challenges, Brandon continued to run, comparing each step he took to the final 50 meters of an 800-meter race.

The Road to Success is Always Uphill

Each one of us will face hardships and trials in both our training and in our lives. We can choose to see these trials as a stumbling block, meant to make us fail, or view them as an opportunity meant to see how far we can push ourselves to achieve our aspirations. While the world seems to be full of suffering, it is also full of people overcoming it.

The path to your success will typically never be easy. This path is made even more tumultuous when a possibly fatal disease is lurking in your body, which causes artery to inflame leading to a decrease in blood flow. As endurance athletes, blood and oxygen flow to your body is vital to your overall health and success as a runner.

In 2015, seven years after Brandon's diagnosis and a year and a half removed from treatment, he was finally feeling like his training was "clicking." In June he ran a 3:42 1500 meter, resulting in a 2 second PR. He was not only beginning to hang with the elite runners in training, he was running with them. Brandon continued to push himself through the pain of his training and the effects of his disease with the end goal being, to run a sub four-minute mile.

2015 Sir Walter Miler

On August 7, 2015, in Raleigh, North Carolina, 28-year-old Brandon Hudgins stepped on to the track, destined to do what many believed impossible up until 1954 when Roger Bannister became the first person to run a sub four-minute mile. Brandon knew he had put in the time, the speedwork, and the miles to accomplish this incredible feat. Now he just had to go out and do it!

Brandon ran his first 400m at 59 seconds, followed by a 60 second 400, then another 60 second 400. As he looked at the clock coming into his last 400-meters he said he had a lot of run left in his legs and was "in the zone." Knowing this could be his opportunity to break four minutes he became antsy but stayed patient. As he came through the backstretch into the final 200-meters he could hear his coach yelling at him to let it loose.

It was on this day that Brandon won his victory over vasculitis. He finished the mile in 3:59.67. He said it was like a weight had been lifted off his shoulders. His journey to this point in his career meant so much to him. He had gone through so much and in turn put a lot of training into this moment.

Victory Over Vasculitis

While vasculitis is a rare disease, resulting in fewer than 200,000 cases per year, Brandon made the decision to share his story and his journey in a book he authored titled: Victory Over Vasculitis. He is bringing awareness to the disease and inspiring other athletes to overcome the awful effects of this disease. He showed the world that it is not the disease that defines you, but how you handle it.

Since contracting the disease and documenting his experience, Brandon has had the opportunity to speak with other young runners who are in the early stages of vasculitis and share positive messages of hope with them.

Run your race and finish strong, regardless of resistance and adversity. If you have the right mindset and stop making excuses, refusing to take no for an answer, your ability to grow and succeed will flourish.

Resources:

Brandon Hudgins Website

Vasculitis Foundation

Brandon's Twitter

Brandon's Instagram

(Book) Going the Distance: The Journey of a Vasculitis Patient on the Road to Olympic Glory

Thank you to my wonderful sponsor Tracksmith and Altra for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel.

You can get $15 off your first purchase of $75 or more, click here and enter code FORREAL15.

I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year!

Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year.

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

The world we live in is a different place to the last podcast I recorded. Although COVID-19 was here when I finished up for maternity leave, times are certainly changing, and fast (although maybe not fast enough with some things). I wanted to record an update of how things have been going, something you requested upon my return, and then an update on what I have been learning and working on during this time. The first half of this podcast is solo, talking through the climate we are living in, and then I bring in Alison Desir for the second half of the episode.

Although Alison was only on the show a few months ago, for episode 182, we wanted to go deeper into the systemic racism and racist policies that have been holding black people back. I know you want to make changes and do what you can to dismantle racism, but are really unsure how, especially in terms of the running world. Alison and I discuss ways we can all help change things, beyond protesting out in the streets.

This episode is about as real as it comes, with both Alison and I recording with children on our laps, but as you know, for most of us, this time is just about doing the best we can with the situation we are in, and that's what we did.

Tune in to this update episode, and then we will spend the coming four episodes exploring some of the ways being a black runner has meant a totally different experience to being a white runner. I have tried to explore how being a person of color affects us in the past, bringing on guests to talk about this like Alysia Montano, Nellie Acevedo, Rosalie Fish, and Alison's previous episode, but over the coming episodes we will be going deeper.

From episode 201 onwards, I will be giving away a sponsor spot (for free) to a black owned business every week for the rest of the year. If you have a business you would like to see featured (or you own one yourself), email me [email protected]

Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Generation UCAN for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel.

You can get 15% off your first purchase, click here and enter code TINA.

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!

Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAMUIR25 for 25% off.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from)

Share this show on Twitter, Facebook, Instagram, or Pinterest.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one.

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Alison, I look forward to hearing your thoughts on the show.

Sarah Crouch Takeover

Our lives are full of ups and downs. Each of us embark on our own journey that many other people may know nothing about. Kate Landau, one of the fastest master's marathon runners in the world, is one of those individuals who has fought her own physical and psychological battles involving eating disorders and a constant need to be the best, which had major implications on her social life and emotional health. Kate shares with us her journey and how she was able to overcome these issues and compete in the Olympic Trials at the age of 19 and also 43.

Early Running Years

Kate was destined to run. As a sixth grader she was running, winning races, and gaining the attention of running coaches, which lead to her being placed on a Junior Olympic Training plan. Kate went onto compete in the Junior Olympics and qualified for Nationals.

As a seventh grader Kate began racing against high school age individuals and placed 2nd in the State Meet, losing only to a senior. Realizing her true potential as a runner, Kate began to watch girls older than her go through growth spurts and slow down, causing them to lose speed and races. Kate decided she wanted to stay small so she could continue to be fast. Terrified to lose the success she was having, Kate turned to an eating disorder in order to maintain her weight and continue to compete at a high level.

Eating Disorder and Injuries

Calorie counting became Kate's life. She began cutting out solid foods and drinking only juices. If she did eat, she ate small portions. Kate calculated that she could burn approximately 100 calories per mile she ran, so if she were going to run 8 miles, she would eat 800 calories. Weighing herself became an addiction and she did this daily. She lost friendships and chose not to establish relationships due anorexia and her decision to not eat. Kate said it was a lonely feeling, living in this existence and trying to hide her disorders from other people.

While Kate was a competitive athlete, she was also a competitive student. She had to have straight A's and wanted to be her school's valedictorian. She was constantly under stress due to studying, training, and hiding her eating disorder. While Kate was seeing success in both academics and athletics, she prayed to have this disorder taken from her but she didn't know how to let it go.

Due to a lack of nutrition and constant training, Kate's body began to break down on her. She suffered multiple injuries throughout her college running career, including up to 25 stress fractures and was told by doctors she had the bone density of a 65 year-old-woman. However, despite her injuries and eating disorders, which continued into her 30's, she still continued to compete at a high level and make it to Nationals each year at Georgetown.

At the age of 19 Kate competed in the Olympic Trials and did an interview for the New York times regarding her eating disorder. She pretended like she was over it and denied having an eating disorder, noting that she had gained some weight. But, this was not the case. Kate's battle was far from over.

Kate eventually stopped running due to the injuries her body was sustaining and took up cycling. She began cycling 3-5 hours a day. But, due to her eating disorder, she eventually was not able to cycle for even thirty minutes without getting and becoming completely fatigued. Depression had been an ongoing issue, coupled with a complete breakdown of her body, Kate decided it was time to admit she had a problem and seek out help.

Overcoming Years of Adversity

A Google search helped Kate learn more about eating disorders and locate a doctor that could help her. She also began meeting with a nutritionist who helped her establish healthy eating habits. These two things, combined with medication helped Kate begin to see the world in a new and brighter light. She adopted a dog, started socializing with people at dog parks, and several months later, much to her surprise, got pregnant. By the time Kate became pregnant her whole outlook on life had changed and she was in a better place, both physically and emotionally.

Kate began running and pushing her daughter in a stroller during training runs. Eventually she ran a 5K Turkey Trot at a 6:08 pace, and then a half marathon. Running became about the joy and satisfaction of being out exercising as opposed to the constant need to win and compete. She eventually worked her way up to a marathon and placed second overall. She then ran Boston in 2:40, placing 2ndin the Master's division, a 2:35 at Eugene, and a 2:33 at Chicago. Kate then went on to run in Atlanta in the Olympic Trials, finishing 14thoverall with a time of 2:34:07, at the age of 43!

Kate has stopped limiting what she easts and doesn't allow herself to go hungry. She has stopped constantly weighing herself and is enjoying her new found freedom. Through her struggles Kate has gained invaluable life experience, which has aided her in becoming the mother and runner she is today. The struggles that we face, both public and in secret, provide us with advantages and life experience that can help us push through the pain we experience in life, or the pain we experience at mile 20 of a marathon.

It is important that we don't focus all of our energy on the future and that we choose to live in the present. Worry about the things that you have control over. Take those challenges that are thrown at you and push through them. What you do in middle school or high school does not create or influence who you are for the rest of your life. If you find yourself struggling with problems, don't be afraid to seek help, because when you get through them, and you will, you will come out a better and stronger person.

Resources:

*Note* If you or someone you know is struggling from an eating disorder, it is time to talk to someone about it, it can make all the difference in the world.. Contact the National Eating Disorder Hotline at (800) 931-2237 or visit the NEDA website.

Thank you to my wonderful sponsor Tracksmith for sponsoring this episode of the Running for Real Podcast.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel.

You can get 15% off your first purchase, click here and enter code TINA.

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