For Real, Though

Running a race is a great metaphor for life. Thinking back on the classic story about the tortoise and the hare, we learned that consistency outperforms skill when the tortoise beat the hare. Running teaches us to keep our eye on the prize, as they say. Each race has its literal highs and lows, that we can easily compare to life's highs and lows. The similarities and lessons are endless.

We've also learned that running is great for our physical and mental health. Our heart and mind both benefit from this exercise. Our muscles are strengthened, our stress is reduced, our lungs are filled, and our hearts are lightened. Even those that hate running, often run anyway, and still reap many of the benefits.

Peter Sagal has had many unique interactions with running. During the infamous Boston Marathon bombing incident, Peter was guiding a blind runner through his first Boston. They finished just five minutes before the bombing occurred. The difference between running the last mile, or taking a walking break was a literal life or death situation for the duo.

As an author, the host of NPR's "Wait Wait...Don't Tell Me!" and a father, Peter always makes time for running. When asked how he manages to get in a five-mile run every day he compares it to eating. "I just manage it because I have to," says Sagal. Just like you always find time to eat, Peter always finds time to run.

He has found something priceless in running—something that will keep him running for years to come.

THIS WILL END

One of Peter's prized lessons he has learned from running, is that running always has an end. Whether we perform the way we intended to or not, the race or the run will end. This is an invaluable principle for life.

During a time of trials and depression, Peter held onto this idea. "There is a tendency when you are down in the depths to think that you will never get out," says Peter, "One thing we know from running is that Yes it will."

When faced with trials you can know that they will end. Circumstances will change. The practice of running is just that, practice. And as you practice this skill of pushing through the tough runs, and enjoying the good ones, you will be more prepared for the good and bad in life.

Adapt Your Motivations

Motivation is fluid. What did or didn't motivate you as a child has changed. You probably no longer run because you are being chased by bullies on the playground or avoiding catching the cooties. Finding something new to motivate your reason for running should be a joyous one, not a painstaking chore.

Now that Peter knows he will likely never beat his personal best, he has found other rewarding motivations. He has guided multiple blind runners during marathons and says it has been extraordinarily gratifying. "If you are feeling bad, go out and help someone," Peter says, "You will feel so much better."

The running community has so many opportunities to help other people. Volunteering at a race, pacing a runner, running for charity, or leading a blind runner are just a few options.

Another motivating aspect Peter now loves is marathon tourism. He has run marathons in a handful of cities and plans to do others around the world. Keep your running fresh by volunteering, going for a PR, running in a new city, or anything else that comes to mind.

Life is Unfair, But You're in Control

Everyone has their demons and burdens. It's best not to judge because we don't know the details of each person's life. It's also important to not be too hard on yourself. Your own battles are unique and tough. Don't judge yourself based on others.

However, whatever unfair things have happened to you, you can now take responsibility for what you do. Choosing to mope in bed because you have a challenge that someone else doesn't won't get you anywhere positive.

Decide today that you will give your best effort. Then give that best effort and be proud of the results. "Try to be the best version of yourself that is practical to obtain," says Peter. If you can agree to do that, you will find that comparing yourself to others is completely unnecessary for a happy life.

Resources:

Peter on Wikipedia

Peter on Twitter

I Love Lucy Chocolates

Peter on The Hilarious World of Depression

Achilles International

Team with a Vision

Nicole Cliffe on Twitter

(book) The Complete Book of Running

(book) The Incomplete Book of Running

Thank you to Athletic Green and Metpro for being the wonderful sponsors of this episode of The Running For Real Podcast.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well.

Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more!

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

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

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

What can you accomplish in a week? How about a year? Do you find yourself setting goals that are too big? Or maybe burden yourself with too many tasks to complete in a week?

Maybe a better question is, "What can you accomplish today? Or better yet, right now. We tend to set ourselves up for failure when we set goals without any room for mistakes or failures.

We live in an impatient world where everyone demands immediate change. It is common to overestimate what we can do in a week and underestimate what we can do in a year or two.

Hayley Carruthers is a prime example of what you can accomplish in a "short" amount of time when you are consistent and persistent. In just three years she went from running her first 5K to being a top competitor in the London Marathon. All the while, she works as a full-time nurse, a demanding job to begin with.

What does it take to go from non-runner to elite in just a few years? Scroll down to find out!

When You Can't Run, Crawl

Recently Hayley has been all over the news. If you follow running at all, you've probably seen the picture. Just feet before she crossed the finish line at the London Marathon, Hayley's legs gave out. Luckily, she didn't sustain any major injuries, but she still had to find a way to crawl the several remaining feet of the race with cuts and bruises on her legs.

While she never wished her way to fame by falling to her knees, most everything that has happened since has been positive. Hayley is an advocate for the running community in the way she perseveres. Her story has made it to every major running magazine and website, always with an inspirational undertone.

Whether you are a weekend warrior, a Masters runner, a beginner, or an elite, running teaches you how to finish. For Hayley, she knew that she had come too far to give up in that moment. She crawled forward and swung her legs in front of her in an effort to get her chip past the line, still beating her previous best marathon time by three minutes.

Full Time Work, Full Time Runner

A wonderful example of determination, Hayley makes sure she gets in two training sessions each day. Her full-time job didn't keep her from doing what she loves, and doing it well. Excuses are the enemy of both fun and fulfilling activities. Although some 5:00 a.m. morning runs are difficult, Hayley keeps the end goal in mind while remembering how far she has come. Both the past and the future can motivate you to achieve your goals.

When Hayley doesn't feel like she can do a training session, her coach Dan encourages her to just show up. We never know how our body or mind will respond to work unless we begin. Even though we may not feel our best on any particular day, just showing up every single time will give us that edge in the long run.

Prioritize your goals. If you simply can't afford to quit your job or give all your children away (also, not recommended), just pick what is important to you. If you want to run the local 5K, find some small thing that you can do without. Watch one less Netflix show or vacuum the house one less time per week. If it really is your priority, you'll find a way to get it done.

Remember Why You Started

Off-the-radar to mainstream in a short amount of time can a lot of stress. Hayley and her coach have made it a priority to keep training low pressure from the beginning. When you jump into the spotlight it is easy to become overwhelmed by how well you are expected to perform based on sponsor requests or your ever-ticking biological clock.

When the stress of running or any activity seem to outweigh the benefits, take a step back and remember why you started. Make your training light by dancing to music before you begin or walking backwards up the hills. Whatever it is that makes you smile, try it out and remember those joyous times.

More About Hayley and Dan

Learn more about Hayley and her coach Dan Robinson by listening to this episode! What is it like to see yourself on the front page of magazines and newspapers in your home town and around the world? What is Hayley's next running goal? How did Hayley find her running coach, Dan? What's it like to find out you are running for your country and more!

Resources:

Hayley on Instagram

Thoughts of Dog Twitter

Andy Lane's Twitter

Thank you to Bodyhealth, Athletic Greens, 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.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well.

Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more!

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

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

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 Hayley and Dan, I look forward to hearing your thoughts on the show.

Losing or gaining weight is a unique struggle for every person. We all know certain people that can eat whatever they want, and not gain an ounce. Others go to the gym for two weeks, down a protein drink or two, and put on 20lbs of muscle. Metabolism seems to be king when it comes to weight management. When identical diets and workout plans give entirely different results to two individuals, controlling our physique feels impossible.

Enter Angelo Poli. Angelo is an expert in body transformations. He helps people obtain their physical performance goals and preferred physique. His method is to first analyze and diagnose how your body reacts to different amounts of food intake and physical output. From a database of collected body responses over the years, Angelo and his team then determine what food and exercise is right for you and your goals.

We interviewed Angelo on the Running for Real podcast today and made sure to ask the hard questions: Is body transformation the best goal to have? What if I don't want to focus on the numbers on the scale? What if I like to eat socially? Doesn't meal prepping take too much time?

The answers to these questions show a new way to think about metabolism and personal health planning. Listen along or read below to see how approaching your physical goals with a unique plan will give you the body you want.

Can You Really Change Your Metabolism?

Now that we have determined that metabolism is unique for all and that it controls much of our weight gain or loss, what can we do about it? First, we should remember that what works for one person, won't work for another. Avoid comparing yourself to those that put you in a bad mood. We don't know exactly what they eat or how they exercise. Even if we did, we don't know how their body reacts to those inputs and outputs differently than our body would.

To get the results you want, you need a plan unique for you. A great way to get started is to work with a professional like Angelo to get a complete analyze of where your body currently is. Then you can create a plan to strengthen your weaknesses.

Angelo compares this process of analysis and planning to doing a pushup. If you start doing pushups without the proper form, you will not get the gains you hope for, and may even injure yourself. If, however you work on the proper form first, even by doing exercises that will help you do pushups prior to doing them, your energy will be more efficiently spent. The same is true for any physical goal.

Wait, so can I change my metabolism or not?

Angelo's short answer: Yes.

The Body's Rules of Adaptability

Metabolism is how the body reacts to input in the form of food and output in the form of physical movement. Everyone's is a little different, or, a lot different. Technically, it is the whole range of biochemical processes happening in your body. But for our sake, it's just how efficiently your body uses energy.

However, just because you have a certain metabolism, doesn't necessarily mean you are stuck with it. Since our bodies are adapting machines, it tries to be the most efficient with what you are currently giving it. This is exactly why it can be difficult for many to lose weight. Your body gets used to what you have been doing to it over the years and actually becomes quite efficient at giving you what you need even if you aren't giving it what it needs.

Just like we change our running workouts when our body plateaus, to get to certain weight or physique goals, we need to get our metabolism to change.

For example, let's look at someone looking to lose 100lbs. The first 60lbs might come easily. Week after week you see results. After some time, your body will stop. Its metabolism isn't "fast" enough to get rid of the last 40lbs.

Angelo will often have people switch strategies at that point by gaining each pound back that you lose by eating more, building up your metabolism's speed so to speak. Then after a few weeks or months, you back off on the amount you are eating again to drop another 20lbs and then switch strategies again.

Goals vs. Values

Angelo says that in order to obtain lifelong goals, we need to create values. Values create a system of doing things, a long term, constant way of life.

One-time goals on the other hand, only last as long as specific steps to get to the goal last. If your goal is to run a marathon, you will run until you complete your race. If you value your health, and want to have a healthy lifestyle through running, you will never stop.

Whatever your physique or performance goals are, look for ways to incorporate personal values. You will find more meaning in your workouts and will be able to maintain a way of life that you truly desire.

Resources:

Free MetPro Consultation

Angelo's Website

Michael Dauphinee's Website

Thank you to Bodyhealth, Athletic Greens, 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.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well.

Now you can get a free travel pack with 20 servings with your first purchase, visit here to learn more!

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

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

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

It has been a few years since my husband Steve was on the show, and a lot has changed since I last brought him on.

Rather than him and I just talk about our lives, we thought we would pass it over to you to ask your questions. We answered almost all of them, and I hope you enjoy getting to know Steve better.

Here are the questions we answered (not in the order we answered them).

Advice for tapering-Elzedomaityte

Any awkwardness/insight/challenges that come from having your spouse coach you?-Sara

Tell us about airport tina-alissmarie

What does it feel like to have a famous and awesome wife?-Erin

Do you structure cross training for injured athletes or is it up to them? Jen

How are you enjoying being a father and what are you excited about experiencing with bailey? - cfluffy

Do you lose benefit when you spilt your easy runs up into a morning and afternoon. (Easy runs are normally 6 to 7 miles).- Bridgett Hughes

Why are my 10K and half marathon race paces the same and how do I fix this?- Alex Myroon

How do you manage the balance between husband/wife relationship and running relationship? My boyfriend and I are both runners and have about the Same level and amount of experience, but sometimes it's hard to see when we just need to support the other with running without butting in and giving advice and when a little bit of pushing with running is appropriate- Bridget Wiberg

What is it like to coach your wife? What do you do if she disagrees with the plan? How do you separate running life from family life? - Kenneth E. Johnson

Do you think runners can truly get accustomed to and excel in hot/humid weather, or are we doomed to have a rough experience every time Mother Nature brings summer fury? Asking as a Florida runner...any tips for this are appreciated, too! -Katy Pierce Cook

What differences do you find between coaching college athletes and elites(Tina) or recreational athletes? What challenges do you face and how do you overcome them?- Mike Capka

How do you balance/decide when a fatigued runner needs a day off or should run threw the fatigue? How do you decide when to scrap a workout or drop it down to an easy effort run?- Mike Capka

How do you find the right balance when building a training plan for someone you are coaching? Are there staples you always put in?- Virginie Serre

Have you considered training plans that are less than 40mpw?- Lucy Eichenwald

What do you think about doing speed works/repeats on a treadmill vs road. How do they compare? -Judy Sherman

How much running does Steve do? Does he have a future goal race in mind? Have you two ever raced each other? -Ashton Swinford

If you are training to improve your times, when is training for a marathon "good enough" and when should you postpone your goal race to the next season? This season I've been sidelined 2x for 2-3 weeks. The first time totally off those weeks, the second time reduced mileage by 25% and didn't do workouts. Definitely only feel like I did 75-80% of what would be ideal training. For other races I think this is maybe OK but possibly not for marathon?- Emily Hass Ryan

Has becoming a father to beautiful bailey changed your coaching philosophy? Liz Ansley

Thoughts on managing expectations and knowing when your goals are unrealistic. -Karen Scobie

What are your three pieces of advice for a successful relationship?-Alon Metser

Any hacks to speed up your learning curve for the effort scale (it took me most of the first training segment to get comfortable with it, but I might just be a slow learner).

Why are there such relatively long runs in the taper? -David Skytte

After your personal experience racing Boston #NoWatchMe, do you or Steve have any new advice or insights about marathon race strategy that might help keep one feeling good throughout most of the race? -Ashton Swinford

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

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

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

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well.

Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more!

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

What does your resume and your potential have in common?

Answer: Both are an opportunity to rewrite your story.

Our lives are full of ups and downs. What we choose to focus on is the difference. Imagine if you wrote your resume based on embarrassing or unsuccessful moments. You wouldn't highlight times you tripped while running, wore clothes inside out, or got fired for being late. Thankfully, you get to choose what you put on your resume.

Performance psychologist Jonathan Fader learned at a young age that believing we can't improve is our biggest impediment. While a young boy in New York, Jonathan's mother opened a resume writing business. She would welcome people into her home and listen to their life's stories, often full of self-deprecating and disparaging words.

These were people who chose to focus on the negatives in their life, unable to find the things they had accomplished or learned on the way. Jonathan's mother taught these people to look at themselves and situations differently, in a more positive light.

On the Running for Real podcast, we look to do the same thing for you. Through our podcast, community, and blogs we hope you find reasons to believe in yourself and to become more than you ever imagined. Today's episode is no different. Read along or tune in to find ways to be your best self.

Be Your Own Experiment

Jonathan (who usually goes by Fader) recommends that we watch and see what we can become before we think too much about it. Setting limits on what we can accomplish by talking ourselves out of even trying is a sure way to hold us back.

Believe that you can accomplish your goal and then ask yourself, "What would I do if this was simply an experiment?" Then put your experiment to the test. This can relieve the unnecessary pressures of potential failure. All you have to do is try, and then see what the outcomes are. Be curious instead of judgmental.

Your Brain: Your Body's CEO

Fader compares our body to a company, at the lead, our brain. During your experiments to see what is possible for you to accomplish, you are sure to have competing voices, especially if your experiments are physical.

If your brain is your CEO, then your legs, core, and arms might be compared to sales, marketing or human resources. As the CEO, you are privy to information from each of the departments. You are also in control of what to do with that information.

To compare this analogy directly to running, imagine heavy legs sending signals to your brain, letting you know they are tired. Instead of reacting immediately you can say to yourself, "thank you for that information, I will let you know what we will do about it." Then you can proceed to run faster or rest. You are in control.

Two Types of Listening

Comparing our body to a company is a wonderful way to practice mindfulness. When we listen to what different parts of our body tell us, take it into consideration, and then choose what to do, we are acting responsibly and governing strategically.

Whether we are listening to our body, or to others, there are two ways to do it. We can either listen to understand or listen to respond. Choosing to listen to understand makes us better communicators and helps us to more fully live in the moment.

Think about a recent argument you were involved in. When your opponent was speaking, were you trying to understand what they were saying and where they were coming from, or were you simply trying to come up with your response to combat their story?

Listen to understand in all of your communications, including those with your body. You will foster a greater love for others, have more natural responses, and get to the root of the problem more quickly.

Focus on What You Can Control

Dr. Fader tells us that there are three things we have control over, our attitude, our preparation, and our effort (APE). When faced with unwanted thoughts, feelings, or challenges, remember that you get to decide how to react. You have the ability to combat negativity through these three tools.

You have the opportunity to experiment on your future. Be curious about that future, and do those things that could make you great.

What tools will you use today to be the best version of yourself?

Resources:

Fader's Twitter

Fader's Website

Fader's Ted Talk

Guy Winch on Twitter

Ryan Holiday on Twitter

(Book) Life is Sport

Pre-Order (Book) Coaching Athletes to Be Their Best

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

UCAN is back on the Running4Real Podcast as an amazing sponsor! This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes!

15% off with coupon code tinamuir at www.generationUCAN.com

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

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

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

What came first? The runner or the track? Do we create our environment, or does our environment shape us?

These questions fall under the category of social cognitive determinants. I know, big words. In other words, how our thoughts affect our actions and surroundings, and vice-versa. Being aware of what we are thinking, feeling, and doing and how they interconnect is a great way to practice mindfulness, a specifically important exercise in an ever-demanding world.

Today we spoke with sport psychologist Carla Meijen to discuss ways to prepare for a race three months out, a few days out, the morning of the race and everything in between. We chatted about the popular topic of living in the moment, the real effects of positive self-talk, and a completely new approach to setting running goals. These topics are sure to inspire change that will improve your mental health and toughness.

Discover What Running Can Give to You

As a new or a longtime runner, it is easy to see all the things you give to running. For many people like Carla, running came as an afterthought, a necessary evil to train for a sport she already enjoyed. Carla's first love was basketball and choosing to run for running's sake wasn't an option for her.

This is a common theme for a variety of runners. Consider a new runner simply trying to find a way to lose weight, or a professional runner that needs to do well in order to maintain a decent living. The pain and pressure that come from running can be terrifying.

Of course, Carla eventually came around to the thought of enjoying a run. Like many, she had an opportunity to run without the pressures of getting in her hard, cardio workout. She found a love for running when she was able to run without a watch (although she does now and loves it). When running felt like a choice, rather than a necessity, it was easier to look at it differently.

We often overlook the many positive things that running gives us and decide to be narrow-minded by focusing on the pain. Take a moment to think of all the things running has or can give to you: A friendship, a routine, a reason to get out in nature, increased energy, strength and health, a goal, time alone with your thoughts, a way to be in touch with your body, a challenge, a reason to buy new sportswear, a community. The list can go on and on.

When you take ownership of your choices and realize you are deciding to work hard and struggle through difficult training sessions, it becomes easier to see what running gives you. Find those things and use them to your advantage when times get tough.

Developing a Personal Mantra

Another great way to get through the hills, side aches, and disparaging thoughts is to create your own mantra. A few great options might be, "Run Strong," "I Can Do This," or "Light and Easy." Some prefer to think of a person that they love or someone that inspires them.

Having a few mantras or thoughts prepared can be useful during different parts of the race as well. Plan on saying something at the start line that keeps you fresh and steady while saving your most motivating thoughts for the end of the race.

In addition to personal mantras there are unlimited visual aids you can practice to find a competitive edge. Sometimes just distracting yourself can be enough. Try singing your favorite song in your head or rebuilding/redecorating your house in your mind.

One of my favorites that Carla suggests in "The Lasso." During a race imagine throwing a rope over the person in front of you and pulling yourself closer to them. You may be surprised at the amount of actually energy you receive from incorporating fun mental visuals.

You're in Good Company

The wonderful thing about life on earth is that we are all doing this together. Don't forget it!

Your thoughts and feelings are completely your own, unique to you. At the same time, there are so many feelings that all of us experience. For example, Carla tells us that 95 percent of people have some type of negative thought during a race—ranging from "Why did I do this?" to strategizing a worthy reason for dropping out.

The simple truth is, you are not alone. Newbies and elites both get butterflies. It's deciding what to do with these feelings that creates our path. Know that you are in good company, that you have just as many problems and opportunities as the people around you, and then choose to do the thing that will make you happy.

Resources:

Carla's Twitter

Action for Happiness Instagram

Andy Lane's Twitter

(book) Endurance Performance in Sport

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

My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one.

Please visit Here you can get yourself a free bonus watch band in using code tinamuir.

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

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

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Consider the following questions: How do you run a marathon? How do you write a best-selling book? How do you eat an elephant?

One step, one sentence or one bite at a time of course.

When we are able to fix on the small task directly in front of us, any lofty goal seems doable. To do this it is important to let go of past fears and stress of the unknown future. Focus on the moment and before you know it, you can look back on miles of road ran or chapters of a book written. (I'll leave the last example up to your imagination.)

Ben Newman has coached many professional athletes to success by focusing on taking one step at a time. He also believes in experiencing challenges for himself to understand and better relate to those people he teaches. Ben emphasizes mental toughness in his storytelling and teaching, giving examples of his own life and the lives of inspiring people he has met.

We broke down some of those stories and pieces of advice to help you become the best version of yourself. Listen to this episode of the Running for Real podcast, or read along to be inspired today!

Mental Toughness Translates

A sound lesson that Ben teaches to Fortune 500 companies and professional athletic teams alike, is that mental toughness is transferable. You have the ability to draw on your previous successes when you are faced with a new challenge.

For example, a mother who has hit the wall on mile 21 can remind herself that she can accomplish anything because she has given birth to a child. Or maybe you have completed a marathon before but you are facing a nerve-wracking job interview. Tell yourself that you can do hard things because you have done them before.

Use your experiences in life to your advantage while you train for race day. Then use your power as a runner to conquer everything else in life. It works both ways.

Who is Your Teri?

When believing in yourself is hard, or it seems impossible to bring to mind a previous success of yours, look to those who inspire you or believe in you. Having a mentor that believes in you or a family member that loves you can make all the difference when you are facing a heavy task.

For Ben, this person is Teri Griege. Ben first met Teri at a speaking event when she told about her battle with cancer and her love of marathon running. Ben instantly became inspired to run a marathon. Later he had the opportunity to meet Teri who then helped Ben train for a marathon and was there to watch him run across the finish line.

That's nice, but what if I don't have a Teri in my life?

Find one!

Ben believes in mentors we have never met. Read books, listen to podcasts, find someone through social media, or ask a friend who they look up to. There is an inspiring person for every personality.

You can also take a moment to think about people who have reached out a hand to you that you may have brushed aside. If you need to mend bridges to find the support you need to accomplish your goals, do it. There is a mentor out there for everyone.

In life we have people that inspire us and people that look up to us. Whether we realize it or not, there are people watching us and seeing what we will do in life. Having someone that believes in you because they want to be like you can be just as powerful as having a constant mentor. Be a Teri for those people.

Who Will You Become?

A practice that Ben encourages everyone to do is to tell yourself "I am" statements. These are statements in something that you can achieve but haven't yet. For example, if you want to open a bakery you can say, "I am a small business owner."

What does a successful marathon runner, father, painter, or underwater basket weaver look like today? Whatever you want to be, act like you are already there, taking the steps that you would take if you had already succeeded, because those steps are what success looks like.

Find your Teri. Be a Teri for someone. Know that you can do hard things because you have done them before. Take one step at a time and you will see what winning today looks like.

Resources:

Continued Fight Instagram

Coach Ben Newman Instagram

Ben's Website

Ben's Twitter

Teri Griege's Website

Free Play Book

Ben's Youtube Channel

Jon Gordon's Instagram

Thank you to Bodyhealth, Athletic Greens, Dang for being the wonderful sponsors of this episode of The Running For Real Podcast.

If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well.

Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more!

I have truly been enjoying Dang products for years! And I am so excited I will be able to have them as sponsor, now they have something that is perfect for runners, Dang bars. They are easy as a grab and go snack and come in the flavors cardamom chai, toasted coconut and cinnamon chocolate.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Do you want to be prepared for anything that might happen in a race? How would it be to have complete control over your thoughts? What new limits could you reach, or what new goals could you set for yourself? If you are looking for ways to prepare for your next race, we have the answers for you!

This week on the Running for Real Podcast we interviewed several professionals that have experience in performance psychology. One of our favorites is Justin Su'a. Justin currently works with some of the best athletes in the NFL, helping them become champions by teaching them to control their thoughts and mentally prepare for anything that could happen on the field. This is not a podcast you want to miss.

Three Ways to Prepare for Your Next Race

To be completely fair and upfront, Justin is a believer in individuals. There is no one-size-fits-all program for athletes, professional or amateur. When putting together a workout plan or developing a mental course consider working with someone who is able to customize something just for you. That being said, there are some universal practices that every individual can do to get ready for race day.

Create a Bounce Back Plan

The first thing Justin suggests is to create automated responses for when things go wrong. At the beginning of his career Justin worked with the U.S. Army. He observed that one of the first things military members learn to do is how to carry a body and how to fix a weapon when it jams.

These somewhat simple tasks are crucial to perfect because they carry a lot of emotion in the heat of battle. Without automated responses, soldiers may break down in moments that matter the most.

The same goes for running. Any emotionally heavy circumstance can have a runner panicking. Unplanned accidents even as simple as a shoe falling off or needing to use the bathroom can derail an athlete's focus.

In order to avoid these emotional setbacks, tack the time to write down any potential triggers. Make sure you include both external and internal situations such as a negative thought you may have, a pain in a new area, or being passed by someone you think you should beat.

Next, create a contingency plan for each of those situations. Write down what you will do if "X" happens, and then play it out in your head. Having this automated response is sure to help you be prepared for whatever comes your way on race day.

Journal

"You can't change what you aren't aware of," says Justin. A great way to become more aware is to journal. The process of reflecting on the day and then writing down thoughts, helps to bring to mind things that you experienced, thought, or felt that may have gone unnoticed. Justin recommends answering the following three questions:

(1) What was the best part of the day?

(2) What is something I learned today?

(3) What am I going to do better tomorrow?

Answering these questions will help you make the most out of each day. Be sure to make this a daily habit to get the full effect. Take time before bed or as you wake up so that the memories are still fresh and you can take action before the hectic day hits.

As you make this a daily habit, your mindset throughout the day will also change. If there are other things you wish you were thinking of during the day, add them to your daily questions. Another popular and effective question is, "What was I grateful for today?"

Begin a Mindful Meditation Practice

Justin's third suggestion is to begin a mindful meditation practice. Although seemingly simple, mindful meditation takes time to master and will reap great rewards. Simply choose to focus on one thing, such as your breathing or brushing your teeth, and bring your mind back to that thing whenever it strays. Try not to judge your thoughts, but let them pass by and bring them back to your focus point.

This practice helps you notice your thoughts without being emotionally connected to them. Mindful meditation doesn't need to take long. Ten minutes or even three minutes is a good place to start. The key to improvement is consistency, so look to add this to a daily routine as well.

What will you add to your race day preparation? I highly recommend doing all three. Preparing your mind is just as important as preparing your body. You will find yourself achieving more, setting higher goals, and overcoming any failures along the way as you do so.

Resources:

Justin's Twitter

Justin's Instagram

Increase Your Impact Podcast

Denae Brown's Instagram

Mel Robbins' Instagram

(book) Dare to Lead

Thank you to BodyHealth and Coros for being the wonderful sponsors of this episode of The Running For Real Podcast.

If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.

My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one.

Please visit Here you can get yourself a free bonus watch band in using code tinamuir.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Have you wondered if we really are capable of becoming anything we set out to be? Could you have been the astronaut or zookeeper you wished to be as a 3rdgrader? Do we give up too early? Or do we simply change what we want to be?

Ross Bernstein, keynote speaker and author of more than 40 sports books, believes that there isn't any special sauce that successful athletes have. After researching about and interviewing thousands of world-class runners, football players, basketball players, and the like, he is convinced that it almost always comes down to desire and hard work, lots of hard work.

Often the difference between a successful athlete, business person, or artist is what they are willing to sacrifice. Since we all have the same amount of time in each day, and a fairly similar genetic makeup as humans, it comes down to what we decide to do each day. If we are willing to sacrifice social, educational, or occupational pursuits, many of us would have the opportunity to be very competitive athletes indeed.

Of course, that's not exactly how it works. We have different interests, accept different responsibilities, live with different body types, and come from different socioeconomic backgrounds. But it stands that hard work and sacrifice can get you far.

What else can we learn from someone who has traveled the world, given presentation to multiple Fortune 500 companies and been on countless tv and radio programs such as ESPN, CNN, and NPR? Listen to today's episode of Running for Real to learn more from this man that loves running and says he would die without it.

Rusher, Crusher, Usher

Hockey has played a major role in Bernstein's life. His dream as a kid was to hold the Stanley Cup, but that dream changed when he was cut from his college team. He doesn't doubt that he could have continued to play elsewhere if he was willing to make the necessary changes, but instead decided to pivot. He was elected as mascot of the team and went on to write a book about it in his second year of college. This kickstarted his career which has provided him with opportunities he wouldn't miss for the world.

In our own lives there will be many moments when we need to pivot. Even if we are at the top of our competition, it doesn't last forever. In hockey, for example, at the beginning of a career you can be known as a Rusher—one that has all the energy and strength to skate into the thick of things, make the great plays, and have the crowd cheering on their feet.

As you get older, your role changes to the Crusher. Maybe not as quick to get to the puck, but a leader on the ice, one that is willing to fight for the team.

Finally, as you leave the rink, you have the chance to be an Usher. Attending games, and mentoring younger athletes becomes your new goal.

Each one of these positions comes with satisfaction and meaning. As you set goals for yourself, recognize times when a pivot might make sense for you. Many find fulfillment in a variety of fields or roles. If you are determined to be a certain something or accomplish a specific goal, then make the sacrifices to do so. If the sacrifices seem too great, keep searching and know that you still have many chances to have a completely fulfilling life.

What is Truly Important in Life?

While most of us here are looking to improve our running in some way, it's always good to have a reminder of what really matters. Qualifying for a race, winning a medal, or beating a competitor, are mostly insignificant in the long run, pun intended.

Ross has had the opportunity to travel the world giving speeches and has now visited every continent. He gives a stark reminder that there are people in the world that are still dealing with extreme poverty. Losing a race or dealing with an injury are miniscule in comparison to other global social problems.

This of course doesn't mean we shouldn't compete with everything we have. In fact, the opposite. Working hard to achieve goals shows our gratitude that we have the opportunity to do the things we enjoy. Be grateful to have the money to enter the local 5k or to have a doctor to visit when something doesn't feel right.

So, what is truly important? Well, that is up to you.

Resources:

Ross's Website

Ross's Twitter

Ross's LinkedIn

Herb Brooks Foundation

(book) America's Coach

Thank you to BodyHealth and Dang for being the wonderful sponsors of this episode of The Running For Real Podcast.

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

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

I have truly been enjoying Dang products for years! And I am so excited I will be able to have them as sponsor, now they have something that is perfect for runners, Dang bars. They are easy as a grab and go snack and come in the flavors cardamom chai, toasted coconut and cinnamon chocolate. Click the link here to receive 15% off your order by using code tinamuir.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

You may have recently read somewhere, "What would you attempt to do if you knew you could not fail?" This question is obviously meant to inspire you to do the things you have put off by putting your tepidness, laziness, or fears behind you. If you knew you wouldn't fail, you might attempt much more than you currently do. What is it about the thought of failure that stops us?

There's a different way to think about failure and what we decide to do with our time in the face of it. Consider the following question:

What would you do anyway, if you knew you would fail most of the time? Would you change what you are doing day-to-day? Would you stop thinking about your big dreams?

For professional baseball players, "failure" is a regular part of the process. The average Major League player only hits the ball and gets on base two or three times out of ten. Even the best of the best never average more than four out of ten. This means that the likelihood of not hitting the ball and getting on base is way more than 50 percent. In other words, they fail most of the time.

In fact, all of us fail regularly. The process of obtaining any goal is paved with failures whether we choose to recognize them or not. When we embrace the hard times, those that we can label as failures, our road to success is streamlined.

Josh Lifrak is the Director of the Mental Skills Program for the Chicago Cubs. His job is to help over 300 players that are in some way associated with the Chicago Cubs organization to reach their potential through mental health training and mind exercises. He works with a staff of six individuals that lead meditation, and other mental practices to help professional athletes gain control over their minds.

Deciding what to do with your thoughts and finding ways to create positive thinking is Josh's specialty. As we sat down to interview Josh today, we learned new tips on setting goals, dealing with nerves, and embracing the hard days. Josh also happens to be a runner, so of course we asked him how his training for baseball players is pertinent for runners. Read along or put in your headphones to learn more!

You Control Your Thoughts

Every training period leading up to an event has several "suck" days. You know, the days when for whatever reason you feel sloshy, your legs are heavy, your mind is tired, your breath is shallow. Josh relishes days like these. This is when you get to practice "hitting the wall."

When you embrace these hard moments, you grow in ways that others won't. Instead of looking at this challenging day as a failure, look at it as an opportunity. It's not every day that you get to train your mind in a race-day-like scenario.

This applies for any number of negative feelings and thoughts you have. While we can't always control what comes into our mind, we have the power to choose what to do with those thoughts. Before you let your next negative thought control your day, take a mental step back, realize what is happening, and then decide what to do with it.

Pressure, Nerves and Butterflies

Along the lines of controlling our thoughts, race day mental antics are just that, jokes. You have put in the hours and miles; the time is now yours to celebrate the training you have put in by competing. For Josh and the Chicago Cubs, they have a saying that goes, "Turn your have tos, into get tos." In other words, realize that this is an opportunity. It's not something you have to do, it's something you get to do.

Feeling nervous means you are ready. It means your body is warming up and ready to go. Let those nerves give you energy because that is what they are meant to do. Josh says, "How often do we get to feel that alive?"

So whatever it is that you are feeling, you have the power to turn it into a positive. If you are having a dumpy training day, use it as mental practice for race day. If you are feeling anxious and nervous on the start line, harness that energy and use it to propel you. Embrace each thought and moment to use it to your advantage, and don't forget to feel alive.

Resources:

Josh's Website

Josh's Twitter

Josh's Article on Goals

Justin's Twitter

Thank you to Coros and Athletic Greens for being the wonderful sponsors of this episode of The Running For Real Podcast.

My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one.

Please visit Here you can get yourself a free bonus watch band in using code tinamuir.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to do and it taste good as well.

Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more!

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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