For Real, Though

Do you ever feel like you have no control over your own life?

It can happen to anyone. An injury, debt, children to support, or endless school assignments can leave us to the mercy of things seemingly out of our control. It is easy to get bogged down by negative thoughts or lists of things to do.

But putting our energy into the things we can control has the potential to change everything.

When Damon West was sentenced to 65 years in prison, his life completely changed. Upon arrival, Damon received advice from a wise, elderly inmate, Mr. Jackson. Mr. Jackson told him that prison was like a pot of boiling water and that he could be like a carrot and become soft, be like an egg and become hard, or become like a coffee bean and turn his environment into something completely different. He eventually took the old man's direction to heart and found ways to thrive while in the penitentiary.

After nearly a decade in prison, he was released on parole with an entirely new perspective on life. Damon's interview on the Running for Real podcast gives insight into his secret to life, what life in prison is like, and how you can take control of your life.

Identity Loss and Self Control

Damon didn't appear to be destined for prison. He was the football star in high school and went on to play Division 1 at the University of North Texas. He started as quarterback for three years before a series of injuries ended his football career. Later, drug addiction took over Damon's life and he completely lost sight of who he was.

If you aren't sure what your purpose is, life has a way of defining what it is for you. Especially for those people who feel like they have had an identity taken away from them, not knowing who you are can lead to dangerous paths. For Damon, it was realizing that he was more than a quarterback or stock broker. Even when those things ceased to be, he was still Damon.

Whatever you DO, doesn't define who you ARE. You are more than a runner, or a cashier, or a lawyer, or whatever else it is that you do. True identity is something that you can't lose. It is something that you continue to be, even when life deals you adversity or good fortune.

While in prison, Damon found ways to rediscover who he was. "The State of Texas took custody of my body," he says," But the State of Texas never ever took custody of my mind or soul."

Remember that you have complete control over your thoughts, feelings, and actions. Things may happen to you, but you can decide what to do with them. Defining who you are and controlling what you think and do can simultaneously grow.

The Secret to Life

For Damon, the secret to life is simple. Serve others and be humble. Whenever he feels himself stray from that simple mantra, he finds a way to get back to the basics. While in prison, Damon helped others study to get their GEDs and even taught some inmates how to read. His greatest desire is to be useful, and he finds the most satisfaction in life from serving.

Learning how to forgive himself has also come from serving. Since he is unable to contact any of those people he may have hurt prior to his time spent in prison, he does what he can in the community as a restitution effort.

Damon has shown many people that they can be in control of their own lives. If you want to change the world, start with you. He truly believes that he can change any environment he is in by his attitude and positive spirit. Today he lives in the present, not focusing on past mistakes or accomplishments, knowing that who we are in the present, and what we do with the time we have now is most important.

How can you change your environment? What will you do today to live in the moment? Focus on what you can control, and let the rest be as it is. You will find more peace and purpose in your life as you do.

More from Damon

Learn more about Damon's life in this podcast. What is life like in a maximum-security prison? How was he able to avoid gang membership? How did he go from a 65-year sentence to giving motivational speeches around the nation? What would Damon change if he could start over? The story of winning his first 5K race, and more!

Resources:

(Book) The Change Agent

(Book) The Coffee Bean

Damon's Website

Damon's Twitter

Jon Gordon's Twitter

Thank you to Coros and Mighty for being the wonderful sponsors of this episode of The Running For Real Podcast. My new Coros Apex watch may be the new watch for me! Yes, that means I am not a Garmin runner anymore. I wore this watch in the Boston Marathon and I LOVED it! The new screens, options, the statistics, and the look alone just makes it look like a real watch and not a running one. Please visit Here you can get yourself a free bonus watch band in using code tinamuir.

Mighty has become quite the handy gadget for running and to share it with you. It is linked to Spotify and you can take the little square with you on your runs to listen to other people's playlist or create your own!

Visit here for more info!

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

To share your thoughts:

Leave a note in the comment section below.

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

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To help out the show:

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

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

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

How often do you intentionally think about the things you are grateful for? Is it once a year during the holiday season, sitting around a big turkey? And even then, do you tend to go no deeper than the surface-level, "family, friends, and my job" answer?

In comparison, how often do you think about your difficulties? How many times do you find yourself, vocally or otherwise, complaining about the unfair things that happen to you in your life? Or maybe you spend much of your brain-power thinking about the things you don't have—what you feel like you are still missing, how you wish you were different, the things you lack that would make your life better.

To be fair, life is about growing, expanding, and learning. We should always strive to be better, to achieve more. Working towards your goals and wanting to improve yourself is a good thing – much better than remaining stagnant and allowing life to pass you by. But feeling grateful and feeling motivated to improve your life are not mutually exclusive.

Just how life-changing can intentional thoughts of gratitude be? According to Deena Kastor, it can change everything. She attributes much of her success to the power of positive thinking and gratitude – and as an Olympic medalist, record-holding marathoner, and New York Times bestselling author, she's got a lot of success to speak of. On this week's Running for Real podcast, we chatted about gratitude, goals, grief, and, of course, running.

How to Start Being Grateful

Have you tried keeping a gratitude journal yet? Kastor suggests that a very simple and effective way to change your thoughts to gratitude is writing down some things you are thankful for at the end of each day. Here's the trick though: You need to write something different EVERY single day.

Start by sitting down and writing as many things as you can think of. Basically, get the easy ones out of the way. Then, before you lie down to sleep, write just two or three things that you can think of from that day specifically.

Before you know it, you will start going throughout your day looking for new things to be grateful for. You'll be surprised by how fast your mind changes from, "this is hard" or "this is unfair," to "this is awesome."

Thoughts of gratitude will benefit you in the short run by increasing your motivation and making you feel better about the stage you're at. However, maybe the most magical part is the long-term benefits. Just like how high levels of stress or negative thoughts can put you at higher risk for ailments like heart disease, having an attitude of gratitude can literally heal you. Make gratitude a regular part of life to enjoy both the long- and short-term benefits.

Accept Where You Are, Love Where You're Going

Being grateful does not mean you need to put away your goals or dreams. Life will find a way to serve up failures, and perhaps somedays the only grateful thought you may be able to muster is the fact that the day is now over.

The goal then, is to curate a thankful mindset while looking forward to what's ahead. Avoid thoughts like, "I'll be happy when..." You have the right to be happy now and in the future. Work toward things that will bring you happiness during the journey and at the finish line.

Grief is Good

Deena discusses how disappointment and grief has taken a different role in her life ever since the passing of her dog. While it is easy to be scared of grief, it means that we care, and that is important. Deena realized that her grief was rooted in love, and that totally redefined what grief meant.

When you experience emotional pain, turn your thoughts to what that emotion is rooted in. Understand that those things which are rooted in love have the ability to create feelings of disappointment or grief. But that type of pain is worth it.

Persevere

As we often discuss, you are more than a runner. When Deena experienced a setback from an ankle injury, she had to decide whether that injury was going to allow her to grow or to simply suffer. As she has often done in her life, Deena chose to "get up."

Like Deena, how will you turn challenges into a launch pad for growth? I suggest to start by developing an attitude of gratitude. Find the small and big things in life you are grateful for each day.

Resources:

(Book) Let Your Mind Run

Deena's Instagram

Deena's Twitter

Deena's Website

Thank you to Aftershokz and Body Health for being a wonderful sponsors of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I loved using them for the Boston Marathon, they were my saving grace sometimes when I wanted to breakdown and call Steve for some encouragement. I almost did! And it was so great to have the opportunity to do so. Amazing product! Visit the Aftershokz website, and use code TINA for $50 off! If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the image and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

You're halfway through what you hoped to be a 10-mile run when your knee starts flaring up again. Yes, it's painful, but the fear of injuring it further is really what slows you down. Over the past few years the story has repeated itself, "You just haven't rested enough," "Maybe you should consider a different sport," or "It's okay, running just isn't for everyone." At this point the injury is much more annoying than it is painful. And the comments aren't helping.

Sound familiar? As a child, injury was all about the pain. Somewhere along the lines, maybe due to our pain threshold or the recovery period, it turns to pure frustration. From recovery techniques to varying advice, sometimes it feels like you've done all you can in vain.

Both as a runner and a physiotherapist, Brad Beer has experienced the same feelings. But experiencing long term injuries and trying to sort through shifting advice hasn't dampened his spirits. Today he still believes that running is for everyone and that it can be done pain free.

Dealing with the Emotions of Injury

Brad says that the best place to start for recovery is a proper diagnosis. Completely understanding where our injuries are coming from helps us heal our bodies more quickly, but it also puts our mind at ease. The unknown can bring about stress and depression. Keep believing that you will recover by seeking out a professional or two that will get to the bottom of the injury.

Another wonderfully important part of recovery is governing our thoughts and words. Instead of saying things like, "I have a bad back," replace it with something like "I have a back that is currently sore." Simply changing the verbiage can set you on a better path. If you believe a discomfort is temporary, you will be more likely to maintain hope and seek out healing.

The Best Injury Prevention

If a good diagnosis is best for injury recovery, then strength training is best injury prevention. Brad whole-heartedly believes that strength training can heal and prevent a majority of running injuries. Added strength keeps our bodies in better form throughout a run, and bad form is a large contributor to injuries.

Recently the advice has shifted from complete rest, ice, and the like to doing almost the exact opposite. Our tendons need to be strengthened constantly and gradually to keep us from injury. When you develop a running injury, don't stop running completely. Instead, slow the pace or drop some mileage. Then see a professional and add strength training. Our tendons don't do well with big, sudden changes, so continuing to run and adding strength is the best thing you can do for them.

Your Body After 20

Proper understanding of how your body changes over the years is crucial to injury prevention. Brad Beer gives memorable imagery when he compares the body to a house. After we turn 20 our muscles start to consistently atrophy without added strength training. Like termites that eat through a house, our bodies have an unseen factor that strips our frame of its strength if we do nothing about it.

Again, strength training is what is going to keep those termites at bay. Give yourself at least two days in the gym per week in order to keep your muscles strong. And don't worry about bulking up. A steady dose of running will be sure to keep your body at the running weight it wants to be. You will get the benefits of strength training even if you don't look like Arnold Schwarzenegger.

Strength Training as a Master's Runner

What if I'm over 50? 60? 70? Should I still be doing work in the gym?

Absolutely.

Even if you've never run before, you will benefit from starting a strength training program whether you are 25 or 85. Remember that our bodies take more time to recovery as we age and that recovery is just as important as exercising. If you are a master's runner hopeful that is looking to add running into your life, start slow and find a physician, therapist, or trainer that can get you started on a good training schedule.

Running is for Everyone

Brad truly believes that running is for everyone. Running is not risk free—injuries can happen, and using our body to do difficult things should always be done with thought. Pay attention to the signals your body is giving you, and work with professionals to develop a strength training program. You only need to see one long enough to get you on the right track. It will be the worth the money you invest because YOU are worth it.

Resources:

Brad's Twitter

Brad's Instagram

(Book) You Can Run Pain Free

POGO Physio

Red Hot Chili Peppers' Instagram

Thank you to Aftershokz and Body Health for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I loved using them for the Boston Marathon, they were my saving grace sometimes when I wanted to breakdown and call Steve for some encouragement. I almost did! And it was so great to have the opportunity to do so. Amazing product! Visit the Aftershokz website, and use code TINA for $50 off!

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

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

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Full Recovery from Eating Disorders

Sarah Canney is a believer of full recoveries—recoveries that give you complete freedom. When she was diagnosed with anorexia and then later bulimia, her belief that she could be free from either gave her the strength to battle for nine challenging years.

"I did not believe I was born for an eating-disorder life," says Sarah, "That's where the belief for complete recovery came out of." She says that claiming recovery is part of the recovery process. Knowing that you are working toward that final step of declaring your full recovery is powerful. And once you do, that declaration gives you strength as well.

Today Sarah leads running retreats for women while raising three kids and blogging about running, motherhood, and life challenges. Her mantra is to "Embrace the Hill." Keep reading to see how she has done just that.

Group Therapy Isn't for Everyone

Programs like Alcoholics Anonymous have done wonders for people struggling to overcome addictions. Building self-awareness, finding support, and developing communication skills can all help to overcome eating disorders. When we see someone else going through something we are, it helps us internalize and understand ourselves better. Receiving and giving support strengthens us.

Be that as it may, everyone has a unique path. While the support of friends and family and the expertise of a professional therapist is crucial, finding the right professional and group of loved ones can take work. Do not give up if the first therapist doesn't seem to work for you. Look for someone that has the same goals and beliefs as you.

For Sarah, having a good therapist was crucial, but group therapy did not help. "When I was in group therapy, it was so easy to fall into the comparison trap" she says, "I felt like it dampened the flame of self-belief." Seeing people continue to struggle after decades didn't lift her spirits.

If you or a loved one has an eating disorder, remember that each person is unique. While we can't navigate this world alone, surrounding ourselves with the right people is just as important as having people there for us.

Your Overarching Path

Whether it's a challenging eating disorder, a running career, or raising a family, occasionally stepping back to see the big picture can keep us moving forward.

One great way to visualize your overall journey is to keep a journal. When you are feeling down you can look back a month or a year to see how far you've come. Write down more than just your day-to-day activities and record your feelings and thoughts of the day to create a more meaningful memory.

Every journey to success has small failures. While we may only see a positively curated world on social media platforms, between every flawless photo there are dozens of imperfect moments. It's great to focus on the positives, but also be willing to share real life experiences and know that others are going through similar things.

Sarah's Social Media Rules

Sarah has two simple rules when it comes to following others on social media. First, follow joy and positivity. This doesn't mean you should only follow those that put on airs of perfection. In fact, quite the opposite. Follow people that share real life events, whether easy or hard, in a positive light.

Second, if Sarah begins to compare herself to others, she changes her social media habits. Sometimes this means unfollowing someone and other times it just means taking a break from social media. Social media fast can be extremely healthy, and you don't need to announce it to the world to do it.

Big Goals AND Family Life

Overcoming an eating disorder, leading others, running competitively and raising three kids takes careful prioritization. "I like to think of it not so much as a balance but as an ebb and flow," says Sarah. "Sometimes my running and personal goals are a higher priority and sometimes I'm just all in focused on my family."

She tells listeners to give yourself grace. Be flexible and don't work on perfectly balancing everything you are doing, rather give things priority when they need it.

What are your takeaways from this podcast? Will you take time to see the big picture in your journey or maybe try following more positivity on social media? Find something that applies to you and give it a shot. Give yourself grace and embrace the hill.

Resources:

Sarah's Instagram

Sarah's Twitter

Sarah's Facebook

Sarah's Website

Rise.Run.Retreat.

Thank you to Aftershokz and Generation UCAN for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I loved using them for the Boston Marathon, they were my saving grace sometimes when I wanted to breakdown and call Steve for some encouragement. I almost did! And it was so great to have the opportunity to do so. Amazing product! Visit the Aftershokz website, and use code TINA for $50 off! Generation UCAN was my fuel for the Boston Marathon and I could not have been more thrilled to have had this product to help me through this tough race! It gives you a steady energy without the sugar, so there are no sugar crashes! 15% off with coupon code tinamuir at www.generationUCAN.com Thanks for Listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Have you ever paused to think about how you talk to yourself? Do you consider the fact that we often think about our words before we criticize or give advice to our friends, but no such filter exists when we participate in self talk?

When it comes to reflecting on body image, training for a race, or setting goals, the way we think and talk about ourselves can drastically affect our performance. Learning to ask ourselves the right questions and thinking through things before making conclusions about our character is a way to add that needed pause—just enough to simulate a real-life, caring discussion with ourselves.

Answering sport psychology questions is Evie Serventi's forte, so we couldn't possibly contain everything in just one session with her. Today we sat down for a second time and quickly jumped into not-so-common running questions. Her answers help to navigate some of the deeper topics often overlooked in the running world like burnout, personal success, and self-worth. Take a moment to read through her advice to strengthen and refine the way you think about your running self.

Defining Failure and Success

Success is often disguised as an individual that seems to have no failures. This construed image can lead us to believe that experiencing failures takes away from possible successes. We may think that more failures equal less successes. Nothing could be further from the truth.

Not only are failures a common part of our journey to success, they are a crucial part, even a required part. Failures show that we put forth effort and that we are working towards our goals. In that sense, a failure can be looked at as a stepping stone, just as important as any other step in the process.

"Failure is not an indication of your ability," says Evie, "It's often to do with effort, technique, or structure." This is important to remember as you work toward your life and running goals. Failure, whatever that might mean to you, is an opportunity to look at your effort, your training structure, or even your goals. Making necessary adjustments will allow you to be even better.

Ask yourself what success means to you. As you dig deeper, asking questions that allow you to discover your motivations, you will find that success is more than a one-time event. You are constantly achieving throughout your journey. With each training session, each healthy meal, each positive thought, you are succeeding.

Navigating Burnout

We are all at risk in losing the passion for the things we love to do. When it comes to running, Evie gives some good advice on recognizing burnout, including understanding the contributing factors, and how to recover from it.

One of the first things to realize about burnout is where it comes from. Especially for long distance runners, the event itself can appear to be the final point of exhaustion. However, burnout—that total physical and mental exhaustion—develops in the lead up to the race. The big race day can even mask the burnout with its abundance of endorphins.

It is important to plan rest periods for the time after a race. The work that has gone into training for your event is more than just the physical aspect. Balancing family, work, and training is a huge scheduling challenge that comes with its own endurance test.

For many runners, scheduling a vacation that begins right after a race is a good way to make sure you get the rest that you need. Remember that resting isn't cheating. You shouldn't feel guilty or lazy for taking time off. Recovery is just important to your growth as the training is.

Don't be afraid to take a week or more off after a 5K or a month or two off after a marathon. You know yourself best. When running feels like a joy again, and not a chore or a responsibility, it's okay to get back out there.

Positive Self-Reflection

As you continue to set goals for yourself and work on your craft, always give yourself grace. Remember that we can be our own worst critic. Are you treating yourself how you would treat your best friend, your child, or even a stranger?

Have self-compassion. Know that you aren't your sport. Set goals that push yourself and make you happier, like having a balanced week or a good relationship with your family. Try the new golden rule: treat yourself as you would treat others. As you do, you'll see your failures quickly transforming into successes.

Resources:

Evie's Website

Evie's Twitter

Thank you to Aftershokz and Nunee for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off!

Don't let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner's Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain.

Use code tinamuir at NuNeeShop.com thats nuneeshop.com for a 20% discount

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

What a bonus episode for you today! My first ever live show, and what a live show it was. Four podcast hosts from four of the most popular running podcasts brought together to host a show together. Ali Feller of Ali on the Run, Carrie Tollefson of CTolle Run, and Lindsey Hein of I'll Have Another Podcasts joined me on the stage for this Women Behind The Mic event, hosted by Generation UCAN.

We sold out this show in less than 48 hours, over 550 tickets went immediately, and we were all very excited by this opportunity.

The show ended up breaking down into four categories:

• Life as a podcaster
• Motherhood
• Struggles and comparison
• Running

It was a lot of fun learning more about these women and their stories. I have admired them from afar, and had only met Lindsey in person before. If you are looking to new shows to subscribe to, they all bring on wonderful guests, particularly when elite runners burst on to the scene or have an outstanding performance.

I hope you enjoy this bonus episode, and hope you can join me for my next live show...

Thank you to Body Health and Generation UCAN for being a wonderful sponsor of The Running For Real Podcast.

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

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

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

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

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

Thank you to everyone who came and I look forward to hearing your thoughts on the show.

Run Fast as a Masters Runner

Running past your forties (a group typically referred to as "Masters Runners") comes with unique challenges. Some rumored challenges are false, and some are very real. One of the more common illusions is that Masters Runners can't run fast. You may hear that older runners should keep to marathons and other ultra-distances where they can run at a reasonable pace. "Because you are old, you can't run fast, and because you aren't fast, you can only do long runs."

This is NOT true.

While there aren't any 40 or 50-year-olds competing with Usain Bolt's records, there are plenty that are running fast marathons, 10Ks, and 5Ks.

Pete Magill has set records for the fastest 5K and 10K for runners over 50 and runners over 55. He also has the record for being the oldest person to run a 5K in under 15 minutes. He didn't get serious about running till his late thirties when he wanted to make some health changes, and he has been showing the world that 50-year-olds can run fast.

Now in his 56thyear, Pete has written several books about running. He has a positive mindset about what he is able to do today and says, "I'd rather have my 56-year-old body than my 39-year-old body." While Pete has officially debunked the myth that Masters Runners can't run fast, he acknowledges the fact that recovery needs to be taken more seriously as you age. "You actually have to train correctly now," says Pete "Masters Running is a no-mistake zone."

The Right Amount of Effort

If you are getting back into running, or running into old age, it is imperative that you recover correctly. Magill says that recovery is not the goal, super compensation is the goal. Super compensation is the second part of recovery when your body has strengthened to complete an even more difficult training session. To reach super compensation, Pete recommends resting for one additional day after your body feels fully recovered.

The other aspect of proper recovery is to avoid training too hard. This can mean skipping your last set, or running 10 minutes less than you planned. Pete says that you can only make a little bit of improvement each day, so you shouldn't over work for that little bit of improvement that is possible. Be consistent, take the time to recover, and don't over train in your individual sessions.

A Sample 5k Workout for a Masters Runner (or for Anyone!)

Pete says that if you train your body to run a fast 5k, then you have also trained your body to run a fast 10k and a fast marathon (with a few additional long runs). Training for a 5K requires you to train, slow, medium and fast twitch muscle fibers. Once you have built a strong body that uses all your muscle fibers, you are ready for any race. Following this workout, with recovery runs in between, will help prepare you for a fast 5k.

Monday: V02 Training. This is your fast twitch training. In these runs you want to run at a 5K or even a 3K effort. In your first week you should start by running 5-10 sets of one-minute runs with a 3-minute jogging recovery in between each run. Increase the time and the intervals until you are running 5 sets of 5-minute runs.

Thursday: Tempo Work. This is your intermediate muscle group. Do 1-2 sets of 10-20-minute runs at a 10K pace. Just like the V02 training, you should work up to the number of sets and the duration of the run.

Saturday: Long Run. Your slow twitch muscles. For 5K training, these long runs should be between 90 and 120 minutes. Like the other two workouts, work up to the amount of time you are running. Long runs can do wonders for your 5K. Some of the benefits include: generating a better stride, teaching your body how to burn fat, and creating a more efficient nervous system.

Be Patient and Run Fast!

As you train for your 5K, be patient. It's the only way to run fast. Give yourself three to six months to properly train for a 5K and once you start racing, don't do more than one 5K every two weeks. Don't be afraid to switch up your race distances as well. Run a 10K or a half-marathon, and if you can, try to find a speed race. Alternating distances can produce great 5K results. Now, go start running fast, because you can!

Resources:

(Book) Build Your Running Body

(Book) Fast 5k

(Book) The Born Again Runner

Pete's Website

Thank you to Aftershokz and Nunee for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off!

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

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No Shoes, No Problem

Have you tried running barefoot yet?

Over the past several years there has been a craze with minimal footwear. Whether it's shoes that claim "zero drop," shoes that look like toe socks, or shoes that are little more than a piece of rubber, shoe makers are claiming that shoes have been the cause of injury for years and that their shoe is the solution.

But who is right?

Can we really blame our shoes for all our injuries, our bad form or our blisters? On this podcast we've interviewed footwear owners, doctors, coaches and athletes who all have answers of their own. Is it possible that they could all be right? That by following all the suggestions we've heard, we can have the optimal running life?

In fact, most running tips we've heard aren't contradictory. Getting enough rest, wearing shoes that don't constrict, eating a balanced diet and eating enough, running with a smile, finding joy in the journey, incorporating strength training, taking care of our mind—all of these can be done without taking away from one another.

Today we are adding one more for you to consider. We break down the reasons why running without shoes could be a solution for your reasons and we discuss a few myths behind running barefoot. Join us as Steven Sashen, one of the fastest men in America over 50, tells us why he ditched his shoes and then started his own shoe company.

Shoe-Related Injuries

Steven began his shoeless running career as he was getting back into running after decades of inactivity. After dealing with several running-related injuries his friend recommended running without shoes as a type of diagnosis tool.

Steven started running short distances barefoot and would change his posture, stride, or foot positioning just based on how he felt. If he got a blister running, he would change how he stepped and soon stopped getting blisters entirely. Better yet, his recurring injuries seemed to melt away.

As lifelong sprinter Steven hated running long distances, but when he ran barefoot, he found himself running three or four miles at a time and loving it. He began running in thin homemade sandals when he ran on really tough terrain and soon after had an opportunity to make shoes for others.

Why Run Barefoot?

Shortly after he went barefoot, Sashen began doing research on why he was feeling so much better and why his injuries went away. He came to the conclusion that not being able to feel the ground with our feet is big contributor to bad posture and injuries. The information passed from our feet to our brain is crucial in how our body reacts to different terrains.

"[When] you put a bunch of padding between you and the ground you are essentially making your feet deaf," says Steven. He goes on to explain that for thousands of years, the only footwear humans created was basic foot protection. These basic sandals still allowed for that feel which the brain actively uses to help decide how to place our feet and when to step lightly.

How Can I Start Running Barefoot?

If you are interested in giving barefoot running a go, Steven recommends running for 20-30 seconds at a time to begin. Find a flat surface and let your feet and body get used to the feeling. He says that it's more about becoming aware of how we place our feet than it is about building up calluses. There isn't a real need to slowly reduce the thickness of your shoes either, simply start running and walking without shoes more frequently.

As your body adjusts to moving around without footwear, you may find yourself adjusted your cadence, and feeling your legs comes underneath your body more naturally. "Let your body be your coach," says Steven, "A good coach will tell you, the only way he or she can do their job well is by getting good data."

So, what do you think? Going to give barefoot running a go? If you do, let us know how it goes. But don't blame us when you get kicked out of your local grocery store. 😉

More in This Podcast

What's it like behind the scenes when you're a contestant on Shark Tank? How do Steven and his wife Lena balance marriage and running a business? How did Steven go from making homemade rubber sandals, to selling millions of dollars of shoes in just a few years? Does Steven still run barefoot? Find out the answers to these questions and more when you tune in to today's Running for Real podcast.

Resources:

Xero Shoes' Instagram

Xero Shoes' Twitter

Xero Shoes' Website

UCAN Live Event

Shark Tank Episode

Thank you to Aftershokz and Generation UCAN for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! UCAN is back on the Running4Real Podcast as an amazing sponsor! This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! 15% off with coupon code tinamuir at www.generationUCAN.com Thanks for Listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

I'm sure you've heard the advice to avoid comparing yourself to others. Especially in the running community emphasis is put on competing against yourself, not others. But what about comparing ourselves to our past selves? Is that a positive or a negative?

Marathon enthusiast and motivational blogger Dorothy Beal decided that she will never delete a bad race photo of herself. Her reasoning? To remind herself that real life happens, and that it happened in the past.

We have a habit of only keeping good pictures of ourselves. Generally speaking, our mind will naturally only remember mostly positive experiences (except perhaps the really bad ones).

For example, think back on a vacation you had a few years ago. If you are thumbing through pictures then you probably remember the beautiful landscapes, the great food, and the smiles you shared with friends and family. Luckily we don't keep too many memories of the long bus rides, uncomfortable plane seats, or hundreds of mosquitos bites.

As our running careers mature, it's important to have a strategy in place to avoid comparing ourself to our past self's highlight reel. Maybe you aren't close to an old PR or don't have the glowing skin you used to have. That is okay. If we shouldn't compare ourselves to others, that needs to include our past self.

Love Yourself

Avoiding comparison takes practice. As you learn to live in the moment, be grateful for who you are and what you have, and truly love yourself, comparing yourself to others will naturally fall by the wayside. Along your journey of self love, here are three things to practice and consider.

Preventative Care

Loving yourself isn't a one and done to-do item. Just like running it takes continual attention, training, and proper prevention. Preventative care includes visiting a therapist even if you don't think you are in a current crisis. It includes slowing down once in a while to think about those things that trigger critical self-talk and how to avoid them. Are you getting enough sleep? Are you drinking enough water? You know yourself best, make sure you are doing what it takes to be in a position to love yourself.

Positive Self Talk

While positive affirmations are good and encouraged, this has more to do with how we talk about ourselves out loud and in public. If you want your children, siblings, friends, or nieces and nephews to love themselves, then you need to be the example.

Children especially will pick up on what you say to yourself. Avoid saying subtle things like "My legs look too big today," or "Why can she eat anything she wants and still look the way she does?" Those that look up to you will inevitably do what you do even if you post motivational self talk quotes on your instagram every day.

Dorothy started a movement called, "I have a runner's body." You can find the hashtag on social media platforms where people are embracing who they are. The simple fact is that if you run, if you are a runner, then you have a runner's body.

Love Yourself So You Can Love Others Better

A wonderful motivation in learning to love yourself is that you will be able to love others better. Take the time to build up who you are so that it doesn't get in the way of helping others.

It also works the other way around. If you take time to love others, you will naturally find more room to love yourself. Love is limitless. There is no limit on how much you love someone or how many people you love, so don't worry about your heart getting too full.

Loving others means that you are thinking about yourself less. Sometimes simply focusing less on our problems and more about how we can help others is all it takes to foster more love for ourselves. And remember, it's not thinking less OF yourself, it's just thinking less ABOUT yourself.

Competitive Without Comparison

If I stop comparing myself to others will that mean I have to be a casual runner?

NO!

Dorothy emphasizes that you can still be 100% competitive while avoiding comparison. Racing hard doesn't have to be about anything other than you wanting to do your very best. Do everything you can to beat the person in front of you. It's okay to let anything motivate you to run hard, but after all is said and done don't let your mind wander into the buts, the what ifs, and the not fairs. After all, comparing yourself doesn't really help you progress.

So get out there and compete! Work hard, love yourself, and love others. You have a runner's body because you are a runner. You don't need to compare yourself to your past self or to others to know that you are enough.

Resources:

The Best Self-Talk Example

Dorothy Beal on Instagram

Dorothy Beal on Twitter

Dorothy Beal Website-Mile Posts

Episode 77 Running 4 Real

Candice Huffine Instagram

Thank you to Aftershokz and Generation UCAN for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! UCAN is back on the Running4Real Podcast as an amazing sponsor! This product have been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar crashes! 15% off with coupon code tinamuir at www.generationUCAN.com Thanks for Listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

You know those couples that are relentlessly successful, kind, energetic, and so annoyingly in love that you crave their presence? We interviewed that couple today.

Megan and David Roche are a powerhouse duo who have had very successful running careers and coach others to have the same. They recently wrote "The Happy Runner" which is a perfect title for what their mission is all about. Their coaching business is called SWAP which stands for some work, all play. To David and Megan, it's about finding success while focusing on "long-term fulfilment."

If you want to enjoy every day and sluff off the negative feelings that come with overwhelming tasks, listen to this podcast. You'll be sure to find a few things that change your outlook on what's important in your running life, while maintaining or increasing your results.

Finding Joy in the Journey

David and Megan believe in what's termed the Arrival Fallacy. This is an idea we have covered before where focusing on the end and believing the end is what gives us happiness, stops us from enjoying the present. "No matter what your finish line is, you reach it and you realize nothing changes," says David.

The solution to this fallacy? Continuously inject energy into your life.

Easier said than done right? David and Megan have found that their dog Addie is the perfect example of finding joy in the journey. Think about it. All happy dogs are ALWAYS happy. Every time you come home your dog is excited to see you. It doesn't matter how long you've been gone. Boundless energy is sure to come. For those focused on the future or past, try being excited and grateful about the now. Picturing an open-mouthed dog might do the trick.

For the cat lovers, there is another solution. You can get away from focusing on the finish line by changing your goal. Reframing their athletes' goals and making sure they are internally focused is a major part of David and Megan's coaching. Let yourself be okay with failure by setting goals that are most meaningful to you.

Let Hard Things Have an End

Along our journey we are sure to run into hard things. Not every moment can be bliss, and if it were it wouldn't feel that way anyway. You can maintain a consistent positive outlook by acknowledging the hard things and putting them out of mind by giving them an expiration date. Sometimes just knowing when a challenge will end allows you to move forward contently.

A good example in Megan's life was when she was in medical school. Balancing a budding running career with medical school compelled her to train at 3 a.m. This exhausting period of her life was difficult, but she was able to maintain her work load by seeing each four- or eight-week block of school as an end point.

Just like breaking down your race by telling yourself to make it to the next tree, you can try this approach to things in life. Focus on accomplishable tasks and give them an end.

All Food is Good Food

We've discussed food frequently on this podcast, ranging from a balanced nutrition to eating disorders. Today we stepped even further back to evaluate food as a whole. Not only are David and Megan against getting on the scale or counting calories, they are generally opposed to looking at food negatively at all.

"With athletes, we always try to emphasize that all food is good food," says Megan. Of course, David and Megan recommend a healthy diet, but it's about getting back to the fact that all food gives us energy and life. It's okay to eat the sweets and fatty foods you enjoy. "Food is really fun!" says David. Have moderation, but be excited and happy to eat those things you love.

Another coaching emphasis of team SWAP is to love your body the way it is. Everyone has unique genetics, so it is impossible to judge the health of one person based on weight. The focus here is to be healthy, not to weigh the perfect amount. Megan emphasizes this by saying, "It's always important to err on the side of being a little heavier than being a little lighter." Give your body enough good food and it will do the rest.

More from This Episode:

Learn how impulsively adopting a dog from the side of the road changed their life and set them on a path to start their coaching career. Who is David's hero? What is it like being each other's coach? And as always, the Running for Real Four where David and Megan give life advice, tell a Running for Real Moment, and recommend a few people they love to follow on social media.

Resources:

David and Megan's Website

Addie's Instagram

Megan's Instagram

Book: The Happy Runner

Michelle Obama's Instagram

Pete Holmes' Instagram

Thank you to Aftershokz and Body Health for being a wonderful sponsor of The Running For Real Podcast. The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off! If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off. Thanks for Listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

Thank you to Megan and David, I look forward to hearing your thoughts on the show.