For Real, Though

Running is a great visual for vulnerability. Picture yourself in the middle of the desert, or in a big city, or on the side of a volcano, with nothing but your shoes and some minimal clothing. No one is holding your hand, there are no secure walls behind you, nature and humanity can see you from every angle, and you can only move as fast as your body allows. It can honestly be a bit intimidating.

This is pretty much the way life is. It's scary, but it's how we discover our potential. As humans we like feeling secure, sure. and safe. We build walls to protect us from storms. We make alliances with other humans (aka friends) to help us in times of struggle. We stockpile food and resources so we don't have to constantly think about where our next meal will come from. All of these things are positives, so then what's so great about being vulnerable?

Being prepared and allowing ourselves to be vulnerable are two different things. By all means we ought to do everything we can to be safe. Being vulnerable doesn't mean being reckless. Being vulnerable is more about being honest. It means being okay to admit our weaknesses or our fears, but it has a purpose—to help ourselves and to help others.

Nellie Acevedo is a queen of vulnerability. She is a full-time blogger, entrepreneur, mama, and runner. She lives in Brooklyn, New York where every day she has a chance to feel a little bit vulnerable as she raises her two multi-cultured boys in a fast-paced world. Today she shared with us tips on being true to yourself, the lifestyle of being your own boss, and of course, her stories about running.

Share Your Journey

When it comes to sharing your personal journey, there are two main benefits to being true to yourself. Firstly, it gives people something to follow that is inspirational. "People love a real journey," says Nellie, "Share it if you feel comfortable."

Nellie admits that while she admires elite runners and other professional athletes, they aren't the people that motivate her to exercise. In her words, "real" people motivate her. The people that are like her.

Whatever stage of life you are in, there are people watching you that feel like you are their "real" people. That's why it's important to share. If you can do it, so can they. Don't feel like you need to reach a certain level of expertise before you can share and inspire.

The other benefit of being vulnerable and sharing your journey is the support of the community. People relate with struggles, and you will probably be surprised with how many people are willing to speak up and reach out when you share personal trials.

Every time Nellie gets up the courage to be vulnerable, that's when she gets the most reactions and support. "You control your narrative," she says, "When you share the realness about being a person, about adulting, about motherhood, […] people identify with that and you leave a mark on people's hearts. They want to stay with you and follow your journey."

Don't be afraid to be real. Other people have similar experiences as you, and until you share, you neglect the support and withhold the inspiration. It doesn't mean you have to share everything, but share what you are comfortable with and be real.

Do Something for Yourself

Each week Nellie tries to get at least three workouts in. This can be a challenge since her workday starts at seven p.m. every evening when her husband gets home from work. But she knows that doing things for herself is the only way to keep it together and do her best as a mother.

"We need the time to reset" says Nellie, "[When I go to the gym] I can think about things that I wasn't able to accomplish during the day, but I can think about them fully because I'm away from the family." Make your workout time your think tank time. It's a great way to blow off steam, come up with new ideas, and organize your thoughts.

Lastly, Nellie suggests setting small running goals and watching yourself succeed often, rather than setting big ones. She fully believes in celebrating the victories along the way as well. That doesn't mean just the first 10k you run, but the first mile you run, and then the second, and so on.

Go ahead and do something for yourself. Set attainable goals. Celebrate when you reach them. Support people you see being vulnerable, and then be vulnerable yourself and watch the good that it does.

Resources:

Nellie on Instagram

Nellie on Twitter

Nellie on Facebook

Nellie's Blog

Third Eye Thoughts Instagram

Thank you to Bodyhealth and Generation UCAN for being the wonderful sponsors of this episode of The Running For Real Podcast.

If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process.

Click the link and use code TINAMUIR10 for 10% off.

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

TINAMUIR25 for 10% off.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Discussing Miscarriage, Stillbirth, and Loss

About one in four pregnancies end in a miscarriage. If you haven't been close to someone that has gone through miscarriage, this may surprise you. As frequently as it happens, this type of loss is not often discussed in public. Misunderstanding, fear, blame, or disappointment are feelings that can surround the loss of a child. Navigating these feeling with dialogue can feel that much more difficult.

Of course, each parent has the right to choose how much they discuss their loss. However, those that wish to be more open about their experience should feel like they can. It's not a time that a person should feel alone or fearful of being judged. We hope that by openly talking about loss we can make more room for understanding and comfort.

Heidi Greenwood, proud mother of three daughters, suffered a loss during both of her first two pregnancies. Her first daughter Jules passed at 22 weeks, and her second daughter Leni was lost at week 28. Heidi continues to remember her daughters after the healthy birth of her third daughter, Quincy.

What's the Difference Between Stillbirth and Miscarriage?

The most important thing to remember about miscarriage and stillbirth, is that they are both losses. The crushing blow of either will change the lives of those affected. Treat yourself and others that experience these types of losses as such.

In the technical terms, a miscarriage usually refers to a loss before the twentieth week of pregnancy, and a stillborn as anything after. Both miscarriages and stillbirths can result from a plethora of situations, almost always out of our control.

Don't Blame Yourself

It is common to look for answers after experiencing loss. Whether we are simply trying to understand or are looking for ways to avoid it in the future, we have questions. Often it is all too easy to look at ourselves as the problem.

The fact is, the mother is not to blame. Defects that results in miscarriage happen at micro-levels within DNA and chromosome structures. These are things that certain diets or activity rates of mothers don't affect. You can feel confident that your efforts as a mother are not lost.

What Should I Say?

Heidi mentions that we often think we need to come up with elaborate things to say, when really, simple words are the best. Telling your loved one that you are thinking about them or that they are a strong woman is great. As always, take any suggestions that the mother gives, each grieving process is different.

Using the baby's name can be a good way to show your love. Mother's that give birth at any stage of the pregnancy and suffer loss, have developed emotions for that small life. If they have chosen to give the baby a name, it is likely appropriate and empowering for you to mention them by name.

If you can't think of something you want to say, or feel uncomfortable doing so, kind gestures are also appropriate. Going out for a coffee, sending a note, or bringing them flowers are all things Heidi recommends.

What Shouldn't I Say?

Good intentions can be painful, so be cautious when trying to lessen the hurt someone is experiencing. Generally, it is better to support and love rather than try to come up with logical solutions or offer up emotional problem-solving strategies. Avoid using terminology like "at least." Heidi says that using this phrase can feel like belittling the situation.

The mother should take the time she needs to grieve. Trying to speed up the process can appear naïve or careless. Help her feel that you are a person she can lean on, and don't be afraid of bringing thoughts of the loss back to their mind. Heidi relates that kind thoughts and gestures feel like a big hug more than anything.

Share Your Burden

If you have had a loss, lessen the load by speaking with others. Talk to loved ones you trust, doctors, therapists, or Facebook support groups. You will likely be surprised by the number of people that have experienced what you have and can lend a helping hand. You shouldn't bear it alone, and you don't have to. Many are ready to love you.

Resources:

Heidi on Instagram

For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question.

Running 4 Real Patreon Page.

Thank you SO much!!

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Do you ever find it difficult working with what you have? For example, putting off doing a workout until you find the perfect gym, or neglecting to write down goals and thoughts because you don't have an Italian leather journal and "what interesting things are happening in my life anyway?"

Getting started is always more than half the battle. When it comes to running, there are plenty of excuses that stop you from getting out the door. Imperfect weather, uncomfortable shoes, or even an untidy living room can nag at your thoughts and convince you to skip today.

We avoid doing difficult things in order to protect our self-esteem. If we don't try our hardest, it's easy to justify the outcome. "Oh, I would have been great if I put in the time, but I didn't feel like it." Fear of failure is fear of success. Once we understand that the journey to greatness starts with one step and is laden with failures, then we can actually get started.

Thabang Madiba is the epitome of working with what you have. Growing up impoverished in a small town of South Africa, Thabang simply wanted to be able to play soccer or go on a run. Being in race? That was a dream. Eventually his grandmother bought him a pair of running shoes. And before long, he knew running would change his life.

Getting the Most Out of Any Moment

Unable to afford a car, Thabang has been creative and determined to find ways to train and compete. He worked at a Nissan factory twelve kilometers from home. As you may have guessed, Thabang would run to and from his job, earning enough money to participate in races while getting in the mileage to train for a marathon.

But this was just the beginning of Thabang's obstacles. Thabang excels in trail running, specifically, skyrunning. Skyrunning is any race above 2000 meters that has an incline of at least 30%. Being nearly five hours by car form the nearest mountain, Thabang can sometimes be found with a rope tied around his waist, dragging a car tire along the dirt path as he trains. This is his way of training in the mountains.

Thabang has also been known to ride his bicycle to race events, sometimes as far as 50 kilometers. After one particularly difficult day when he had to pump up his tire multiple times on the way to a race, Thabang arrived ten minutes after the race had begun. Instead of moping and turning around, he simply began to run with the goal of passing the first woman.

Knowing he had no chance of winning, Thabang still gave an effort to do his best and become better. He ended up finishing second and gives credit to that race as one that prepared him for a championship later down the road.

Whatever opportunities you have, make the most of them. Don't give up just because you know you will come short of a goal. Finish strong. You never know what a constant effort will do for you until you do it.

Appreciate What You Have

Thabang's name literally means happiness, or "to be happy." Everything about Thabang gives witness to this truth. Even after winning multiple races and being sponsored by Salomon, Thabang has stayed humble. He still loves him family. He still rides his bike. He still runs with a tire dragging behind.

When asked how his life has changed since winning races, Thabang says, "I'm simple. I just love people."

Thabang's advice is to find your own happiness in order to make others happy. "You must learn to love yourself first," he says, "I have to be happy myself before I can help others be happy."

You Got This!

Whatever your goal is, go ahead and get started. You don't need to run in $200 shoes, go for a walk in your flip flops. Start somewhere. When the tough times come, know that it is a part of the process. Without those setbacks, you would never get to the mountain top. Be happy, and be okay with putting yourself first in order to help other. Thabang will be proud of you.

Resources:

Thabang on Instagram

Thabang on Facebook

Thabang Video

Thank you to Bodyhealth, MetPro, and Janji for being the wonderful sponsors of this episode of The Running For Real Podcast.

If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process.

Click the link and use code TINAMUIR10 for 10% off.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo!

Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.

JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE.

Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Disabling Conditions in the Running Community

Running is an expansive, inclusive, and a simple sport. The fact that it involves some of the most basic of body movements is what allows it to be broad and accepting. Practically anyone can run, and those that can't are still welcome. In the running community we accept and embrace those that love to move. If you move slowly, move in a wheelchair, or move only with the help of others, we want you.

Today we chatted with Achilles International, a group dedicate to helping everyone set and achieve goals and have joy and hope through running. These people understand what it's all about. We talked with participants about overcoming their struggles, approaching those with disabling conditions, and of course, running.

What is Achilles International?

Achilles International focuses on bringing "hope, inspiration, and the joys of achievement to all." This is mostly accomplished through their races and group meetups. Those with disabling conditions, be it visual impairments, cancer, amputation, brain injuries, or others, are paired up with volunteers to help achieve their running goals.

The largest Achilles International Chapter is in New York, but today they have over 60 chapters worldwide. Everyone is welcome. Whether you want to become a member or a volunteer, get in contact with them to get involved today, wherever you are in the world.

Approaching Those with Disabilities

We all view ourselves a certain way that others may not see or understand. For better or worse, you never know if you pass someone on the street who has climbed Mount Everest, been to prison, lost a loved one, or won the lottery. Every life is unique and full of anecdotes. Before jumping to conclusions one way or another, ponder that.

When you meet those that have disabling conditions, first and foremost, be their friend. A friend isn't someone who babies their peers; a friend also isn't someone that ignores. They are there for you, they push you, they laugh with you and respect you, and they treat you about how they'd like to be treated.

Michael Anderson, the director of the New York chapter at Achiles International, says that they refer to their athletes as an athlete with a disability rather than a disabled athlete. Being conscious of how these athletes want to be viewed can go a long way in building positive relationships.

Running with Disabilities

If you have a disabling condition and can't see yourself running, or running fast, or being called a runner, hold that thought. There are more opportunities for you than you might know about, and you are stronger than you think.

Take each challenge one step at a time. Walk before you run, stand before you walk, breathe before you stand. It can take some individuals years before they are able to enter a race they have their mind set to, so be patient with yourself.

No matter how unhealthy or healthy you feel, take advantage of your opportunities. Achilles International member Alan says "It's a roll of the dice how healthy you are. Every day is a gift." It's as simple as that. You have the gift of being alive, manage what you can—you can do it.

More on the Running for Real Podcast

In today's episode we interviewed two members of Achilles International. Mauricio Blandino and Alan Kaufman shared their inspirational stories from being in good physical shape, to having a disabling condition, and finding their way back to sport through Achilles International. They will inspire and motivate you to get out and achieve something more for yourself. Give it a listen.

RESOURCES:

Mauricio on Facebook

Achilles International

Achilles NYC

Alan on Facebook

Alan on Twitter

Alan on Instagram

Mike on Instagram

For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question.

Running 4 Real Patreon Page.

Thank you SO much!!

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

Thank you to Michael, Alan, and Mauricio, I look forward to hearing your thoughts on the show.

"Chance favors the prepared mind" is often quoted to be from Louis Pasteur. Pasteur was a chemist and microbiologist who studied and found cures for a handful of diseases, including a vaccine for rabies. The concept that luck or fortune follows the bold, prepared, or active has long been discussed. The truth is, not everyone can be lucky. Only those that do, are rewarded. Even lottery winners have to buy a ticket.

In running we experience the same thing. You simply don't know how "lucky" you can be unless you get out there and start running. The beautiful thing about running is that there is much more to it than winning races; you have chances to "win" every day that aren't necessarily podium moments.

As we've discussed, wins in running include enjoying nature, discovering new places, developing relationships, and maintaining good mental and physical health. Running is also a time when great business ideas or solutions to long-term problems are discovered. The opportunities for victory while running are endless.

But. If you do happen to be in-the-running for a particular race, that win comes via preparation as well. You don't know when your moment to shine will come. The weather, your competition, or your overall health and energy fluctuate. The only way you can get lucky is by being prepared.

This idea of preparation followed by chance is the epitome of Nicole DeBoom's successful career. From Olympic qualifier, to top triathlete, to business owner, Nicole has done what it takes to put herself in a situation to succeed. Like the rest of us, she has had personal weaknesses and could never control her competition, but she put in the work and let the results happen.

Go Through the Open Door

Shortly after the peak of her triathlete career, DeBoom had an idea for a women's clothing company. She felt that there weren't many clothing options for professional athletes that were both stylish and up to performance standards. She wanted to look good and feel good while she competed. At the time, tennis skirts, golf skirts, and even swim skirts were available, but nothing for female runners.

As she began to create a new type of running skirt, she quickly discovered that her target market wasn't exactly what she expected. She had planned to convince other professional female runners to wear the skirt, but there weren't a ton of them that were interested, and trying to further convince them didn't help.

However, she found that there was a lot larger range of women that were interested in the running skirts. Many women not only wanted to feel good while wearing stylish clothing, they wanted additional coverage so that they felt comfortable while running as well.

Nicole quickly learned to create clothing for the women with this need, rather than create a need for a specific group of women. When she focused on helping her new customers, her business grew and her opportunities expanded.

You may have many ideas and desires in life that seem like the only path to happiness or success. But if you are willing to take the opportunities that present themselves, rather than fighting to change what you can't, you'll find yourself succeeding quickly. This doesn't mean taking the path of least resistance per se, but seizing the opportunities that are placed before you.

You'll Love What You're Good At, So Try It All!

Now Nicole is a mother, with a daughter who will have many opportunities. Nicole is focused on helping her find the things she enjoys and is good at. Giving her chances to try many things, and to not be too antsy in taking away the other things she loves too quickly.

Nicole regrets putting so much time into swimming and neglecting other sports when she found out she could be a great swimmer. She wants her daughter to continue a variety of things, even if she is great at one.

The same should go for you and I. What do you love to do? What are you good at? Chances are they are related. It's not always certain which comes first, so don't be afraid to try something you think you may love, or look for ways to enjoy what you are good at.

Resources:

Nicole's Website

Skirt Sports

Running Start

The Mirnivator

Run This World Podcast

(Book)

The Moment of Lift: How Empowering Women Changes the World

https://www.amazon.com/Moment-Lift-Empowering-Women-Changes/dp/1250313570

Thank you to Bodyhealth, Turbotrack.me, and MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast.

If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process.

Click the link and use code TINAMUIR10 for 10% off.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo!

Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.

Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones.

They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Understanding Suicide

Everyone is affected by suicide. Whether you've had personal struggles, had an acquaintance or loved one take his or her life, or been generally aware and worried about the increased rates of suicide in the world, understanding suicide can benefit you.

Suicide is understandably a topic that isn't often spoken much about. It may be embarrassing or painful to openly discuss the effects of suicide. But it does not need to be that way. The stigma of suicide can be changed, and will, with increased discussion.

Shelli Gordon was directly affected when her partner Tony took his own life just last year. As a former police officer and with a psychology degree, Shelli was completely taken by surprise; with no signs of Tony's intention.

Since that time, Shelli has taken it upon herself to raise awareness, open the doors to increased discussion, and be involved to help others understand suicide. She uses running as a platform to break the stigma surrounding suicide by opening her running store to everyone, running to cope, and speaking to the running community.

Suicide Isn't Selfish

One of the first misconceptions about suicide is that it is a selfish act. "For that person in that moment, there isn't another way out," says Shelli. When someone takes their own life, they are often trying to make things better for the people they are leaving behind. They mistakenly believe that the people they are leaving behind are better off without them, and they don't see a different solution.

Talking About Suicide

It can be very difficult to talk with someone who has had a loved one take their own life. Especially older generations who may have lost children, coping is hard. When you speak to them, phrase suicide as "taking his or her life" rather than "committing suicide."

Suicide can have a negative connotation especially when it's paired with "commit." To avoid framing suicide as a crime, it's better not to use the word commit.

How do I Talk to Someone that has Suicidal Thoughts?

First and foremost, do your best to let people know that you are there for them and that you love them. Check up on them as frequently as you feel is good, and make sure you talk about a variety of things.

It's important for people to know that you care about their opinions and value their thoughts. Shelli gives great advice to go on a walk with someone and speak with them. This way you don't have to maintain constant eye contact. Sometimes just talking about anything can help them.

If you have a teenager that you are concerned about, keep a close watch on them. Sometimes a person can seem to be getting better or happier right before they take their life. This is a result of finally making a decision. Stay close to them, and continue to talk with them. There are many resources online as well in understanding and helping those with suicidal thoughts.

Using Running

Running is a wonderful way to combat suicide. Get out into the fresh air and move your body to feel alive and apart of this world. Running can be a good tool to push yourself and to reach for new goals. These things give us more reasons to live, whether you want to run one mile or three hundred.

Run with someone. The community is large and growing. Even if you don't feel like speaking with someone one-on-one, being in a group of runners can boosts your spirits.

Life is Better with You in it

If you have thoughts that life would be better without you in it, get help immediately. Know that in every case, the people around you will not be better off if you take your own life. Although you may feel that people misunderstand you, there are other solutions.

Life can get better. Healing is possible. You can live a life without suicidal thoughts. There are people that love you and want you to be here. If you feel comfortable, speak to someone you trust about your struggles. If you are scared to tell the people you know, there are many support outlets, including some that are linked at the end of this article. Call or message these people. They can help.

You are a unique person. You are needed in this world to make it a more diverse and beautiful place. Wherever you are on your journey, there is hope and help and happiness.

Help Resources

US National Suicide Prevention Lifeline: 1-800-273-8255

Suicide Prevention Helpline

In the UK

CALM

MIND

Jasmin Paris on Twitter

For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question.

Running 4 Real Patreon Page.

Thank you SO much!!

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

New York Road Runners Live Show!

Do you wonder what a world-class runner's upbringing looks like? What path led them to greatness? Should children with promise be given the encouragement and opportunities to be the best, or should they simply have fun playing the sports they enjoy?

This week we had the chance to interview Meb Keflezighi, Jenny Simpson, and Rachel Pratt on a live panel in New York City! All three are not only life-long runners, but ambassadors, helping children find a love for physical activities that will help them in many aspects of their life.

Each one of the panelists gave advice on raising kids to enjoy sports, avoid burnout, and become life-long exercise or sport enthusiasts. Whether you are a parent, an aunt or uncle, or simply someone that wants to develop your own physical literacy, this episode is for you.

Let Kids Have Fun

Both Meb and Jenny are Olympic athletes that found their love for running in public schools. One of Jenny's teachers encouraged her to try running because she was the student that couldn't seem to sit still. Meb found out he could run fast in seventh grade when his teacher promised him a good grade and a T-shirt if he ran the mile under 6:15. He ran as fast as he could, and ended up getting an A, a 5:20 mile, and most importantly to him, the coveted T-shirt.

When asked about their successful running careers or the hopes they have for their children, Meb and Jenny both agree that letting kids have fun doing whatever sport they enjoy is best. Any pressure they put on themselves should be about personal achievement, not conceding to the wills of adults.

Let Them Come to You

Today Meb has two daughters that seem to be more interested in soccer than anything. Although running is his preferred sport, Meb has learned that it's best to let his daughters come to him with requests or questions and be prepared to support them, rather than compel them to run.

Encourage young ones to not give up and to try new things, but avoid putting them into a box that doesn't allow them to find what they love. More often than not, they will be interested in the types of things that their loved ones enjoy. Give them the proper space and allow them to make their own decisions.

What Sports Can Teach Our Young Girls

Jenny is a huge fan of what sports can do for girls in today's world. The first thing she mentions is the competitiveness that she embraced as a female athlete. Sometimes girls are encouraged to lie low, not get too loud, and not be aggressive. In sport, you can't succeed by doing these things. Jenny has learned that being competitive doesn't have to be separate from being a lovely, gracious person.

The second thing Jenny mentions is her own view of her body. Participating in sports helps girls appreciate what their body can do for them, and helps them feel comfortable in their own skin. As they exercise and train for events, they can watch their body transform and develop right before their eyes, which is a powerful confidence boost.

What is Physical Literacy?

Rachel Pratt is the Senior Vice President at New York Road Runners (NYRR). Although she isn't one of the Olympians we interviewed, she is just as passionate about running, and helping children become physically literate.

Physical Literacy has three branches or goals. (1) Learning fundamental movements. (2) Becoming confident in those movements. And (3) having the motivation to be active for life. That is the goal at NYRR for all children.

Emphasis isn't on one specific sport or activity, rather, a variety of movements. Climbing, running, team sports, skating, skiing, or track and field, are all encouraged. They want every person to feel excited and confident about what their body can do for them, and as they get older, the excitement to continue to use your body to enjoy life.

So, what can you do? Obtain your own level of physical literacy. Practice balance, strength, or endurance. Then be the example for the kids near to you in your life. Take your nephew for a bike ride, your daughter to the climbing gym, or your friends to the baseball field. Being active for life will bring a happiness and sense of accomplishment that few other things can.

Resources:

Meb's Website

Jenny's Website

Rachel on Twitter

NYRR

Thank you to Bodyhealth, Janji, MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast.

If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process.

Click the link and use code TINAMUIR10 for 10% off.

JANJI is an official sponsor of the Running 4 Real podcast, I am so excited about this! They visit designers in countries all around the world to help with their upcoming clothing lines and any profit they make off of that design 5% goes right back to that country to supply for their clean water supply. The materials they use are recycled which I LOVE.

Go here and use code TINAMUIR for 10% off and if you want to know my favorites click here.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. Yes when this company reached out to me I wasn't too excited about, but with just one phone call conversation with them and they won me over! They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo!

Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

Thank you to Meb, Jenny, and Rachel, I look forward to hearing your thoughts on the show.

Running with a Visual Impairment

For those that are visually impaired, life can seem challenging enough without adding running to the list. Getting from place to place, using new technologies, or feeling invisible to others can be daily obstacles. However, deciding to run with an impairment may be exactly the challenge you need.

Rich Hunter, found of United in Stride, was diagnosed with retinitis pigmentosa at the age of 22 as he was training to become an officer in the military. Stunned, he quickly changed gears and got his master's degree and became a school psychologist. All the while he continued to raise a family and take each challenge step by step.

Rich has completed an Iron Man triathlon, a 100-mile race, and many other long-distance events. He is an advocate and spokesperson for the visually impaired community. He loves to run and has helped many others find joy in running.

Can I still run?

Yes Yes Yes!! More than ever, there are opportunities for the visually impaired to run. United in Stride is all about pairing visually impaired runners with volunteers. You can be guided during races or training sessions.

Can I still do what I love if I lose my sight?

Absolutely! Now, if your only passion is racing Nascar, then you may need to adjust your dreams. However, you would probably be surprised about what you can still do with less-than-perfect vision. Blind athletes have kayaked the Grand Canyon, climbed to the top of Mount Everest, and guess what, have even driven laps around a Nascar track.

This may also be a wonderful time to try some new things that you've always wanted to do. Have faith in your desires and goals and take it one step at a time.

How do I Speak to a Blind Person?

The simple answer is, just like you would speak with anyone else!

Visually impaired is the most commonly accepted term to use, although "blind" can be just as accepted depending on the person you are talking with. It's safe to say that asking the individual what terms they feel comfortable with is the best way to go.

Ninety percent of people with a disability often feel invisible. More than anything, Rich encourages everyone not to be afraid of speaking about or to those with disabilities. Don't succumb to your fears of offending someone. Instead, be okay with feeling awkward or making mistakes as you learn.

Lastly, be aware that there are grumpy blind people, just like there are grumps in every other group of people. If you find yourself accidently offending someone, remember what your intentions were and don't let them stop you from being friends with people with disabilities.

How Can I Help the Visually Impaired Community?

Volunteering for United in Stride is a great start. Even if there aren't opportunities for you to be a training guide in your area, sign up! Having people available for whenever there is a need is vital for providing running opportunities for everyone.

What's the difference between Legally Blind and Completely Blind?

Legally blind is defined as someone who has 20/200 vision or worse in their best seeing eye. That means what a normal person can see from 200 feet away, they can see at 20 feet away.

Total blindness is the equivalent to not having eyes. This is actually rare, affecting only a small percentage of people with visual impairments.

Spectrum of Visual Impairments

Although you should approach everyone the same, as a human being, blindness doesn't fit into one small box. Some people are born with visual impairments, some lose eyesight with age, and some lose vision after an accident.

What a person can actually see also varies. Some have a high reception to light and life is simply blurry, while others have trouble deciphering between light and dark. Most of all it's important to remember that what is true for one, isn't true for all.

Living in a Visual World

If you struggle with a visual impairment, know there are others out there. Your options are unlimited, and help is somewhere near. You will likely have bad days, and that is okay and normal. Sometimes it's just about doing what you can, for Rich, that was simply taking a breath in the beginning.

"Stepping up to the next level isn't that hard," says Rich. If you focus on the next thing you can do, you will surprise yourself with what you can accomplish. Take a breath, then another, and keep doing the next small thing that you can.

For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question.

Running 4 Real Patreon Page.

Thank you SO much!!

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Burnout is a normal challenge we all face when running, and it can come in a variety of forms.

Sometimes it comes in the form of overindulgence. Think of it as your favorite ice cream that you discovered is served in unlimited amounts on a cruise you're on. At first, it's beautiful. The idea of eating soft serve perfection as much you want, whenever you want, is a dream come true. That is, until you simultaneously have a headache, stomachache, and mounds of regret from the dairy and sugar intake.

Well, running can be like that. You discover that you enjoy running. You run and run, get faster and faster until you hit a wall. Maybe the injuries start to pile up. Perhaps your body starts doing things that you've never experienced before. You are fatigued constantly, or you can't sleep, or you start to get migraines. That thing that seemed good for you (even better than ice cream??) seems to be making life worse.

Other times you come to an emotional or mental block. Every year you fail to qualify for the race of your dreams. You stay optimistic for a while, telling yourself that consistency is the key. "If I just keep running, every week, I will obtain my goal." But sometimes, you just don't quite get there.

It's time to pivot.

Challenge Accepted

Susan Lacke has had her fair share of challenges. Like many of us she sometimes has a hard time calling herself a runner. Being a "middle-or end-of-the-pack runner" can feel like not being a runner at all. You may think, "How can I call myself a runner when I've never even run a marathon?"

Apart from runner identity struggles, Susan also happens to be deaf. Susan can't hear, but she can talk. She isn't quite deaf enough to feel like a member of the deaf community, but she also doesn't feel like she can quite fit into the non-deaf community. Floating somewhere in between has also been a challenge.

But with every challenge comes an opportunity to succeed. That's the mindset Susan has developed to help her overcome fears and live a fabulous life. She encourages everyone to do the things that scare them. That's how we discover our potential. "Being scared is good. Being scared is hugely motivational," she says.

And that is exactly what Susan has done this past year.

Overcoming Burnout

Not qualifying for the Boston Marathon was one the contributors of Susan's burnout. But Susan loves running. She enjoyed being a runner, but felt like she wasn't becoming the runner that she wanted to be. What to do? What are our options when we've given our all and still don't succeed? Are we eventually just forced to quit?

For Susan, not running was not an option.

Over the span of one year, Susan decided to not sign up for any traditional races. No marathons, no run-of-the-mill city 5Ks. She stayed up late one night searching through different races. Quirky ones. Races that you haven't even thought of. She looked through all of these races, and then, signed up for every single one of them.

When burnout strikes, it's time to change pace. It definitely doesn't mean that you need to give up on a goal, or give up a passion. You just need to switch it up for a bit. Take a relaxing hiatus, try a new sport, or run without a specific goal. You can even try to do some of the races Susan did: Run to the top of the Empire State Building, run a race through the Grand Canyon, or (brace yourself) run a 5k buck naked.

After you do what you need to to shake off the burnout, don't hesitate to get back after your old goals, maybe altering them some. You may find that the obsessive personal goals you had weren't really what you wanted to do anyway.

There's Room for Everyone in the Running Community

Feeling partially a part of the deaf community, and partially not, Susan has found that there are no strict qualifications for being a part of the running community. If your run, you are a runner. Period.

Whether it's a weekend jog with your dog, a passion for sprinting up flights of stairs, a love for superhero costumes, long runs through nature, or probably literally anything you can think of, you can join the community of runners. There you will be welcome as you are, a runner, and even more than that, You—just the way you are.

Resources:

Susan's Website

(Book) Running Outside Your Comfort Zone

Susan on Twitter

Susan on Facebook

Thank you to Bodyhealth, Turbotrack.me, and MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast.

If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process.

Click the link and use code TINAMUIR10 for 10% off.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo!

Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.

Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones.

They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Recognizing and Living with Anxiety

Anxiety disorders are the most commonly treated psychiatric disorder, even more so than depression or addiction. Understanding what anxiety is, who is affected by it, how it affects them and appropriate responses is therefore helpful whether you live with anxiety or someone close to you does.

Running and anxiety can have a relationship in both positive and negative ways. Running is often a healthy habit that calms our mood, strengthens our heart, and gives us confidence in completing difficult tasks.

Occasionally, running is a source of anxiety. Like other exercise or eating habits, it can become an obsessive hobby. Without proper introspection, it can be more of a crutch than a help.

Today we interviewed Ken Johnson, a psychiatrist and a Chairman of the Department of Psychiatry in Milwaukee, Wisconsin. As a long-time runner and passionate doctor, Ken was well equipped to answer some of the questions below to help us understand anxiety more fully.

What is Anxiety?

As part of the human experience, we all encounter anxiety. Doing things we don't normally do often make us anxious, such as speaking in front of others, traveling to new places, or competing in sporting events.

Anxiety becomes a disorder once it impedes normal life. If you find yourself feeling scared, obsessive or nervous frequently, you may be dealing with an anxiety disorder. However, it is completely normal to feel these emotions and not have an anxiety disorder.

How do I Know if I Have Anxiety?

Common physical responses for those with anxiety include increased sweating or gastrointestinal (GI) problems. Other determinants include being unable to do your job, being afraid to go to work, not being in tune with your environment (often made known by comments from friends and family members), or having repeating thoughts or actions such as wondering if you turned off the oven.

What Types of Anxiety Exist?

To know if you have anxiety, it can be helpful to understand the types of anxiety disorders that exist. Anxiety disorders are occasionally categorized or defined differently, so contacting your doctor is the surest way to learn more about current descriptions and treatments. These are just a few of the more common anxiety disorders.

OCD (Obsessive Compulsive Disorder): Those with OCD can have a particular action or thought that is repeated constantly. Common symptoms are obsessive cleaning or making sure doors are locked.

Social Anxiety Disorder: Anxiety that only presents itself when you are with other people. This is typically heightened by larger groups of people, or people you don't know well.

Generalized Anxiety Disorder: This type of anxiety happens regularly, without regard to current location or circumstances.

Who Should I go to for Help With my Anxiety?

Dr. Johnson recommends one of two people that can help you get set up with a professional. If you know a friend that sees a therapist, ask them their opinion of their therapist. If they recommended him or her, it may be a good fit for you too. Another great resource is your primary doctor. Your doctor should have a handful recommendations. Be open with him or her about how you are feeling.

How Long Should I See a Therapist?

See a therapist for two to three sessions at a minimum before deciding if the therapy is helpful to you. This is probably a good amount of time to see a therapist before deciding if they are a good fit as well.

How Important is Finding the Right Therapist?

Studies have shown that working with "the right" therapist is more important than the therapist's training or the types of therapy. It may take effort on your part to find a therapist that fits your personality, but it is well worth it.

Talking With Someone Who Has Anxiety

First and foremost, avoid criticism. Approach every interaction with that person with compassion. When you suggest getting help, doing so out of love instead of criticism should help you find the right words. The depth of your relationship should also determine how often you bring up the subject. If you aren't more than an acquaintance, simple positive support can be your role.

Anxiety in a Modern World

We live in a fast-paced world that is full of comparison and demands on our time. Being aware of our thoughts and actions is one of the simplest ways to help ourselves. Take time to ponder, away from media and distractions. We will always have times when we experience anxiety, but as we learn to recognize when or why it is happening, we don't have to succumb to its pressure. Like a cloud, we can see it and then chose to focus on it or let it go by.

For these little series of episodes I am not having sponsors because I want you to just get this information and concentrate on that because it is GOOD information. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you feel so cheeky to start supporting me on Patreon, it would be able to help me a lot! You get access to bonus interviews and upcoming guests, to where you could ask them a question.

Running 4 Real Patreon Page.

Thank you SO much!!

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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