For Real, Though

Running Psychology

If running is really 90% mental, why are we sometimes slow to focus on our mental health? Does it sound more difficult than the actual running? Do we not know where to begin? Often the answer is simply that we don't consider it. It's not something we focus on until there seems to be a problem.

Mental conditioning is more than just race visualization. It is learning about what fuels and motivates us, understanding what our body is trying to tell us, and governing how we relate and act to our own thoughts. Each of these deserve their own training schedule and mentor. As we exercise our psychological muscles, each run will mean more.

In this Running for Real podcast, we asked your questions to sports and exercise psychologist Evie Serventi. As a consultant, it is Evie's goal to truly get to know each client on an individual level. She understands that we all have different motivations, weaknesses, and tendencies. It's impossible to listen to Evie without feeling her authentic and caring personality. Tune in or read along to learn more.

It's Okay to Have Fun

First and foremost, running is a choice. And for each of us, it can be a positive choice. For the myriad of reasons we choose to run, in the end, we run because we want to. We are not forced to run, so we do not need to be miserable while doing it.

We've learned that smiling during a run can bring about positive effects, that running without a watch, choosing to do a nature run, or running with friends can remind us why we started to run. It is important to give ourselves space to have fun. Running doesn't always have to be painful or even hard.

Remember that your running career, or lack of it, does not define who you are. "You're not Tina the runner, you're Tina the person." says Evie. Evie also says that we should ask ourselves "Can you have fun and race hard at the same time?" Think through questions like these to find YOUR balance between enjoyment and work.

It's Okay NOT to Have Fun

Okay, so you are the master of your own destiny and you are the one choosing to run, but does that mean you need to have a big fat smile on your face the whole time? Of course not! More than trying to always have fun, we should always try to be accepting. Being at peace with how we feel and what we are going through is often more satisfying than trying to force a happy emotion.

Another thing, discomfort is always going to be a part of running. It is easy to assume that world-class runners don't deal with discomfort, but at every level there is a measure of pushing oneself. Although this thought may discourage you, it will help you come to the realization that running fast will always take work. Leave behind the "I'll be happy when..." thought process, and focus on your current journey.

Three Ways to Conquer Nerves

When race day (or maybe even a challenging workout day) comes along, submitting to nerves can feel like you are undoing all the training you've done. Try these three tactics mentioned by Evie to avoid any negatives effects of nervousness.

1. Challenge State vs Threatened State. When we are nervous, we are either in a challenged state or a threatened state. A threatened state focuses on fears like letting people down, or potential pain while racing. Try to get in a challenge state by focusing on your resources rather than the task ahead.
2. Nurture Confidence by Acknowledging Evidence. A good way to replace nervousness with confidence is to remind yourself of the work you have put in. Think about the training you've done, the good nutrition plan you've followed, or simply the fact that you are uninjured going into this race.
3. Focus on What You Can Control. Where you are standing, what you are wearing, what pace you are going to start at. These are all simple things we can control that put us in charge of our thoughts. Set small goals like checking your posture during mile two or drinking enough water at the first stop to get your mind started on a positive path.

You have control of your mind, and what you think determines much of your running performance. Take the time to think through what things may be stopping you from being the best, most content runner you can be. Find a sports or exercise psychologist to help you work through any nagging issues. Stay confident, stay content. You have an amazing mind, make sure to take care of it.

Resources:

Evie's Website

James Wiliam's Instagram

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

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

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

Sleep and Performance

It is universally accepted that getting enough sleep is crucial to performing at your peak. There really aren't any arguments against it. You recover most when you are sleeping. Sleep reduces your risk of cancer, depression, and anxiety. Your memory is improved and your focus is better. In fact, sleep is so important that if you didn't get enough sleep last night, I will not be offended if you go catch up on some z's and come back later. Odds are you will remember more of what you read if you are fully rested anyway.

Really, go take a nap.

Okay. Welcome back. Now let's get into today's Running for Real podcast. We interviewed Dr. Amy Bender, an expert on sleep and an advocate for getting enough of it. Listen or read along to find out what Dr. Bender said about getting enough sleep, how to take a proper nap, tips for falling asleep, and when we should be worried about the amount of sleep we are getting.

Making up for Lost Sleep

One of the first questions we asked Amy was about making up for lost sleep. Similar to most activities in life, we can't expect to miss days and days of sleep and then make up for it in one long night. However, the good news is that studies are showing that the amount of sleep you get on average over a week's span is what is most important. So, staying up for one night with a crying baby or cramming for a test and then sleeping in on the weekend may not be that bad for you after all.

This also means that getting more sleep prior to a period of sleep deprivation can be helpful (think carb loading, but sleep). In one study Dr. Bender observed that those who got extra sleep before going without sleep for 60 hours performed better.

It is best to get the recommended 7-9 hours of sleep each night, but banking sleep before traveling, a big day at work, or a night you know will be stressful is a great way to prepare.

How to take a Nap

Another great way to make up for some lost sleep or simply to get a boost in the middle of the day is to take a nap. Dr. Bender suggests taking one of two types of naps. The first is a quick power nap. This can be 20 minutes or less. These are best taken sometime between 1-4PM. The benefits of taking a nap less than 20 minutes long is that you don't risk the chance of waking up with that groggy feeling.

Even if you can't fall asleep, getting a five-minute rest with your eyes closed can give you great benefits. When your eyes are closed, neurons shut off and relaxation sets in. Instead of rushing through traffic to get a coffee, try lying down in your car for a few minutes while doing some breathing exercises. Dr. Bender recommends the 4-7-8 breathing technique. Inhale for four seconds, hold your breath for seven, and exhale for eight.

The second type of nap is the 2+ hour nap. This is best for nights when you didn't get enough sleep. The most crucial part of your night is right before you experience REM sleep. This doesn't happen until you've been asleep for about 90 minutes, so napping for a full two hours ensures this deep sleep. It is best if you can wake up without an alarm during this type of nap, but setting a two-hour safety alarm is okay.

How to Fall Asleep

Sleep is all well and good, but what if you can't figure out how to fall asleep in the first place? Amy recommends several methods that help you get in that nodding-off mood. (If you are waking up in the middle of the night several times a night, especially if it for 20 minutes or longer, or if you have serious trouble falling asleep more than three times a week for more than three months in a row, it is best to consult a professional in addition to trying some of these methods.)

• Make your bed a sanctuary. You should only associate your bed with sleeping and sex. Don't spend long amounts time in bed after you wake up, and don't stay in bed trying to fall asleep for a long time. 85% of our time in bed should be spent sleeping, so get up if it takes you longer than 20 minutes to fall asleep.
• Hydrate earlier in the day. Hydration is important, especially for runners, but it can also be a cause of sleep problems. If you need to hydrate a lot, try doing it earlier in the day.
• Find a pre-sleep routine. In today's world, the first thing to include in your routine should be turning off your screen. Both the light and the content of what comes out of our phones and tablets makes it difficult to sleep. Writing in a gratitude journal, stretching, and doing breathing exercises are all great ways to prep for sleep.

Don't Stress About Sleep

Last of all, don't worry too much about how much sleep you are getting. Many people that suffer from insomnia or sleep apnea get more sleep than they think. The stress that results from not sleeping quite enough is often more damaging than the missed sleep.

Knowing that you can bank some sleep before a big race or that having a nap in the middle of the day can make up for a rough night should put you more at ease. Do what works best for you, and know that time spent sleeping is time well spent.

Resources:

Amy's Instagram

Amy's Twitter

Michael Grander's Twitter

Book: Why We Sleep

Book: Sink Into Sleep

Sleep Junkies Podcast

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

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

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

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

It is that time again!

Another episode where we get to know other members of the Running For Real community through this Superstars episode.

For these episodes, I asked you who YOU wanted to meet on the running podcast, and brought them on! In the first two rounds of these meet the superstars episodes, they were a big hit. Turns out you love meeting other every day runners and getting to know their stories, especially those from names you see in our wonderful online runner community the Running For Real Superstars group on a daily basis.

Let's go meet them!

Today's Guests

The Running for Real Superstars Community

• Mark Sekelsky (see Mark's Youtube channel here)
  • Bubbles video
• Liz Ansley
• Mary-Beth Schreck
• Kate Mroz-Weinstein
• Richard Osborne
• Jeremy Noessell

 

Thank you to Bodyhealth 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. Use code TINA10 for 10% off at BodyHealth.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 the wonderful Superstars, I look forward to hearing your thoughts on the show.

Find Your Running Calling

Finding your calling in life is wonderful. When you have a burning inside you that powers your actions, no amount of adversity can stop or discourage you. You know why you do what you do, and your success and fulfillment don’t stem from the results of your effort, they come from your effort alone.

For some people, a life calling comes naturally, often at a very young age. For others, it takes years of searching and work till they discover what makes them excited to jump out of bed each morning.

Us runners? We also all have a running calling. Something that fuels our reason for running. A natural ability, an appreciation for the body, a desire to stay healthy, or an aspiration to break records can all be reasons to run. Maybe you are battling cancer, maybe you lost someone to cancer, maybe you run simply to work off some stress. Whatever it is, it’s yours.

Today we interviewed Ryan Hall on the Running for Real podcast. Ryan holds the record for the U.S. half marathon and once completed seven marathons, on all seven continents, in seven days. Yes, you read that correctly. Ryan knows how it feels to find a calling in life and in running. Listen or read along to see what you can learn about your calling and how that can propel you to do great things.

Learn About Yourself

Learning about yourself is a funny concept. We are the only people we are around 24/7, and yet often times, coaches, parents, or mentors know things about us we don’t know about ourselves. For Ryan, learning about himself helped him to know that running was something he wanted to do from the first time he went on a run.

It can be difficult to decide which interests are life callings, and which are just interests. Knowing when to give something up or when to work through difficulty takes practice. Ryan says, “The more you know yourself, the easier it is to act on these different ideas or inspirations.” Take time to explore a variety of ideas and ponder which ones speak to your heart.

Also take time to think about why you run. When you think back to the first time you ran, or the first run you enjoyed, was there something bigger attached to that run? Something that you can always lean on when your next run seems pointless or too hard? Finding a deeper meaning will help you stay strong and committed.

Listen to Your Body

Learning about your body can be as important as learning about yourself. A healthy body will allow you to perform to the best of your ability. Whether you are working to solve a social issue, running your own business, or training for your hometown 10K, it is important to listen to your body.

Ryan gives two suggestions from having been a professional athlete when it comes to listening to your body. The first is rest. Make sure to prioritize rest. The only way to perform at a high level is to push yourself and then allow your body to adapt to that level. Adaptation cannot come without proper rest. Again, make it a priority.

Another critical aspect of body performance is proper fueling. Especially in the long-distance realm, getting down to a certain weight is a popular way to try to conserve energy. Avoid this trend. Your body knows best, and whatever weight it settles at, be comfortable with it. Focus on your performance, eat when you are hungry, and your body will figure out the optimal weight for you.

Be like Bamboo

There will be times when life throws you a curveball. Unexpected events are normal, so don’t let them take you off your path. “You want to be like Bamboo,” says Ryan referencing an ancient Samurai adage, “You bend but you don’t break.” Set goals for yourself, but be flexible. If you accept that there are many ways to reach your objectives, then you won’t be disturbed by changes you may need to make.

Ryan was on a trajectory to become a great baseball player when he found running. Now that his professional running career is over, he has taken up weight lifting. With each transition Ryan finds a common thread that connects his current focus to his personality. For him, it’s all about taking on a new challenge. What is it for you?

Praise Others

Last of all, wherever you find yourself on your journey, it is important to praise others. As you do so you will find support from others, and the temptation to compare your journey to theirs will fade away.

We are all on this journey together. Running can be a very individual sport, but it’s much more enjoyable when you have friends, teammates, coaches, and even competitors that you can share this experience with. We may all have different running callings, but we all have one.

Resources:

(Book) Run the Mile You’re In

Ryan’s Instagram

Ryan’s Twitter

Ryan and Sara’s Website

Mike Wardian’s Instagram

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

Running with Cerebral Palsy

Justin Gallegos has always had a different life than most. By the time he was three he still had difficulty learning to walk and was diagnosed with Cerebral Palsy (CP). Physical activity and speaking were and have been two of the more challenging aspects of Justin’s life. Justin wasn’t able to participate in P.E. classes throughout elementary school, and has had to work on reducing his speech impediment throughout his life. But CP isn’t the only thing that sets Justin’s life apart from most. 

Over the past few years Justin has been busy building quite an impressive resumé for himself. He is studying journalism at the University of Oregon while simultaneously running for their track team and working with Nike to design a special pair of shoes.

There seems to be no obstacle too large for Justin. He is now a motivational speaker and professional athlete. It was official when he became the first athlete with CP to sign with Nike, a dream come true for Justin. 

And he is not done yet.

Tune in to today’s Running for Real podcast or read along to learn more from Justin’s determination and winning spirit where he discusses his love for running, working at Nike (including meeting Phil Knight), and his plan to break into the 2-hour half marathon club.

What is Cerebral Palsy?

Brain damage, especially while the brain is developing and the child is in the womb, is the cause of Cerebral Palsy. The symptoms include a wide variety of muscle movement challenges. Involuntary movement, abnormal posture, and speech impediments are some of the most common. 

As Justin explains it, “It is very a diverse disability.” For some people this means they are paralyzed, for others it means they struggle with speaking and walking. Justin considers himself somewhere in the middle, closer to the high-functioning side. Cerebral Palsy is challenging, but as Justin shows, it is not defining. 

You Are Not Your Disability

Justin is a wonderful ambassador for being much more than his disability, and running has been a huge factor for helping him come to that realization. When Justin first started running, he was unable to pick up his feet and knees properly, causing his feet to drag. He would fall during his workouts frequently. But slowly, his body grew stronger, and as it did, so did his mind.

“I never set out to be a motivational speaker or inspiring to be a pro athlete,” says Justin, “But running really did that for me, in the sense that it changed my mental game and showed me that I’m no different than anyone else.”

Running has shown Justin that he can overcome. It has given him the confidence to tackle other impossibilities. This is one of the most beautiful things about running. It is a sport that allows you to improve every day, to work hard on something every day, and it rewards you with determination to live life fearlessly. For Justin and for anyone, running can change your life. 

Appreciating the Push

When Justin began running cross country and track for his high school, he experienced something new and refreshing. Instead of being told to be careful, he was asked to work harder. He relates that his coach often pushed him to work just as harder or harder than the other athletes.

Justin thrived in this environment. Having the trust of a coach to encourage Justin to run faster instead of to slow down, gave him a drive and confidence.

Sometimes it is easy to overlook our opportunities because of their difficulty. Justin’s mindset is a wonderful example. Next time you feel overwhelmed with the tasks before you, take a step back and be grateful that you are allowed to take on those tasks. An attitude of gratitude will change your world.

Your Only Limit is Your Mind

Each of us has challenges that are unique to us. Some may appear harder than others, but Justin’s message is that all of us have limitless potential. “Never forget you are limitless,” he says. You will be happily surprised when you put your heart into your work with gratitude and fearlessness. Like Justin, you too can change the world. What you do matters, so make it count.

 

Resources:

Justin’s Instagram

Justin’s GoFundMe

Justin’s Twitter

Justin’s Video

Justin’s Article with Runner’s World

Charlie Jabaley’s Instagram

 

Thank you to Aftershokz and Generation UCAN for being a wonderful sponsor of The Running For Real Podcast.   The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety.   Visit the Aftershokz website using this link 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 Justin, I look forward to hearing your thoughts on the show. 

Natural Foot Health

Feet. Arguably the most important part of a runner’s body. Feet allow us to stand upright and give us the balance required to walk and run. As runner’s our greatest expenses revolve around our feet, literally and figuratively. We may spend hundreds of dollars a year on good running shoes and little on anything else.

As the foundation of our bodies, naturally feet should be given the upmost care. However, little is done to strengthen our feet. Many injuries above the feet can be avoided with proper foot care.

Today on the Running for Real podcast we interviewed Ray McClanahan. An impressive runner himself, with a 5K PR under fifteen minutes, Ray understands the running world. Dr. McClanahan studied podiatry and practiced as a foot surgeon for a number of years before considering other branches of medicine. His experience as a runner and a surgeon prepared him to research the world of natural foot health. Today he helps thousands recover from foot injuries in ways that are long-lasting and natural.

Getting to the Root Cause

Dr. McClanahan practiced what is termed allopathic medicine during the formative years of his career. Allopathic medicine, often referred to as modern or Western Medicine, focuses on treating symptoms. It is valuable in relieving pain and quickly addressing particular injuries. However, allopathy rarely looks to the root cause of diseases and injuries. Dr. McClanahan realized this as many of his patients returned with reoccurring injuries after successful surgeries.

On the other hand, osteopathy or naturopathy are branches of medicine that focus on a holistic and preventative approach. Finding the root cause is the entire purpose. Then, changing diet, exercise, and lifestyle habits work to eradicate the injuries or diseases entirely.

Many injuries, especially when it comes to feet, don’t need surgery. They may not even require a rest from running. Tweaking form, footwear, and adding stretching exercises is often all it takes to produce long-term cures.

What Your Feet are Supposed to Look Like

When you are born, your feet look exactly as they should. Take a look at any newborn’s foot and you will see that the toes are the widest part of the foot. Over the years, humans cram their feet into fashionable shoes that shape the foot into an unnatural state. Try taking out your shoe insole and placing your foot on top. You will see that your foot extends past the insole.

Since your feet contain one-fourth of your body's bones, they are extremely malleable. So much so that as toddler’s feet transform when they begin to wear popular shoes, it is painless. Pain caused by deformed feet usually takes years to emerge. But when it does, it is obvious that the shape of the foot is the cause.

Humans that have gone without confining or “shoe-shaped” shoes, have perfectly natural-shaped feet. Societies in Africa that don’t wear shoes, or societies Asian countries that only wear sandals, have baby-shaped feet. These populations are free from many of the conditions that the Western world deals with such as hammertoe, bunions, ingrown toenails, arthritis and more.

“We Want You to Heal Yourself”

The best things about preventative foot care and naturopathy are that they are nonintrusive, inexpensive, and autonomous. “We want you to heal yourself,” says Dr. McClanahan, “Most people don’t need aggressive stuff.” Simply changing the type of shoes you wear, pairs that allow your toes to fully extend, can make a world of a difference.

Now is the Best Time

No matter your age, now is the best time to have better foot health. The sooner you begin, the easier it is for your foot to morph back to the shape it naturally wants to be in. If you are uncomfortable wearing unfashionable shoes in the work place, start by at least wearing a better running shoe and taking your shoes off at home. Even if you don’t throw out all your old shoes, reducing the amount of time you live in “shoe-shaped” shoes will have a positive effect on your foot health. Decide to put your foot health first and it will reward you with less injury in the future.

Resources:

Correct Toes use coupon code: tinamuir for free shipping!

North West Foot and Ankle

Mark Cucuzella

 

The sponsor for today's episode is Aftershokz. The award winning headphones that are best known for their open ear listening experience. These headphones were built for runners! Being able to hear your music as well as your surroundings. Click here Aftershokz for $50 off!

 

I am conducting a survey, to figure out how to serve you better. If you have a few minutes, it will help both of us to being in the same place, but won't take long. I would love to learn from you. Find the survey here.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

The Best Recovery for Runners

Becoming a better runner is simple in theory. Run hard so muscles break down, then rest so those muscles repair and become stronger. Everything gets more complicated when we try to pinpoint the exact amount of time recovery should be, what foods we should eat, and when we should eat them. Do ice baths really work? How about massages? Surely with all the research we have today we should have the answers, right?

Well, yes and no. Again, we know the basics of recovery. We know that recovery is necessary to improve, that certain whole foods are generally better than refined and processed foods. We know sleep is important, and that anxiety and stress slow the recovery process. However, proving that specific techniques are beneficial to every runner’s recovery is difficult.

Christie Aschwanden, athlete, journalist, and scientific method enthusiast, is a recent author of the book “Good to Go.” In her book Christie both debunks and confirms recovery techniques that have been coached for many years. Listen to today’s “Running for Real” podcast or read on to learn more about what recovery methods are tried and true.

Do Your Research

One of the most difficult aspects of determining the best recovery techniques is measuring recovery. Even defining recovery can be difficult. In most cases, recovery is measured by performance, which is variable even when recovery is exactly the same. Aschwanden says that the best way to measure recovery is by just asking the athlete, “How are you feeling?” Athletes that are really tuned in to how their body is feeling are best at finding recovery methods that work for them.

"Science is not an answer,” says Christie, “It’s a process.” The very art of the scientific method is narrowing down what is true by finding things that are not true. It takes a long time and a lot of results to come to any conclusions. This means that we shouldn’t trust everything we hear, and we shouldn’t take ourselves or any particular recovery method too seriously. Take the time to read multiple opinions on various recovery topics before forming too strong of an opinion. Chances are that for every article you read on the benefits of “this or that” there is another article debunking that exact method.

Sleep

Christie says that the first, second, and third most important recovery techniques are sleep, sleep and sleep. “Everything else is minuscule by comparison,” she says, “If you’re not getting enough sleep there is just no way that your recovery will be optimal.” Sleep is when your body makes all its physiological repairs. It’s the time when your mind and body totally relax so that it can focus on recovery.

Sleep ought to be a priority for anyone serious about getting better at their sport. Just like you would never miss a workout or a meal, you shouldn’t miss a full night’s sleep. This does not always come easy. Sleep is often the one thing that we reduce in order to fit everything else in. If something goes amiss in our schedule, it’s usually the first thing to go. Getting the sleep you need can take serious effort, but it is worth every minute.

There are several ways you can make your sleep sacred. Deciding to put phones and other screens away 45 minutes before bedtime and creating a dark and peaceful environment (as much as possible) are great ways to begin. If you have a hard time falling asleep try using a meditation or sleep app before going to bed. Whatever it takes, getting your sleep will pay off.

Do What Feels Good

Apart from sleep, Christie suggests two other recovery techniques that often get overlooked. (1) Find a way to reduce stress and (2) find a recovery ritual.

Recovery is very individually because the amount of stress we have in our lives is unique. Stress cannot always be eliminated, but it can be managed. Stress is detrimental to the healing process, and managing it will help your body and mind recover more quickly.

Lastly, find a recovery ritual that is customized for you. Whether it’s a warm bath, a mindless soap opera, or a compression blanket, find something that signals to your mind and body that it is time to unwind and relax.

Recovery is serious. It is important. It is also important that recovery isn’t stressful. So make time in your schedule to recover and then forget about the world. Taking recovery seriously in a not-so-serious way is exactly what you need to repair and improve.

Resources:

(Book) Good to Go

Christie’s Twitter

Christie’s Website

Emerging Form Podcast

Camille Herron’s Twitter

 

My new book is out in the world! You can purchase a copy of

Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.

Thank you SO much for all of the support my friends, I couldn't of done any of this without you all!!

Secondly, I am conducting a survey, to figure out how to serve you better. If you have a few minutes, it will help both of us to being in the same place, but won't take long. I would love to learn from you. Find the survey here.

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

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Take Your Marathon Time to the Next Level

When it comes to running a race as long as the marathon, each small improvement can make a big difference. There are a multitude of areas to improve on: posture, nutrition, training, mental preparation and attire just to name a few. 

This week on the Running for Real podcast, we interviewed Nick Anderson. Nick has been a coach to a variety of runners, beginners and Olympians alike. More recently Nick has coached the Great Britain team in the world half marathon. He founded “Running With Us” and helps to coach many to get to the next level.

Nick is also part of a team that helps runners that are a tier below certain Olympic or Commonwealth qualifying times and helps them get to that standard. He says that although these athletes may be training more than casual runners, the principles are the same for all levels of marathon runners. “The basics are still the same,” says Nick, “We are looking at making sure the right type of recovery running, running economy work, and long runs are being structured correctly and that the athlete knows how to look after themselves.” 

Whether you are just planning your second marathon, a first-time Boston qualifier or an Olympic hopeful, Nick has some good advice for you in today’s podcast.

The “Long Run” Isn’t the Only Important Run

Doing a long run every Sunday or once every ten days is a common way to train for a marathon. This is a pretty crucial run. Your body can never be prepared to run a marathon if it doesn’t get used to some long runs. However, this is definitely not the only workout that matters, and there are several ways to help your body be prepared for 26.2.

Maintaining correct form and avoiding cramps comes from strength training. This can include doing hills runs, speed work, or getting in the gym. Strength training is more than just getting sweaty and tired in a gym workout. Nick says that it is important that the right muscle groups are being activated and strengthened. Take the time to find a physical trainer who understands weights for a runner and the biomechanics and correct posture needed. You won’t regret it. “I would really spend a little bit of money on that one,” says Nick.

What about learning how to run tired? A great way to simulate running on tired legs is to begin by running 5 miles at a marathon pace, then running 5 miles at your 10k pace and finish by running the last 5 at marathon pace again. This way you can prepare your mind and body to run on tired legs without having the fatigue of running over 20 miles.

Make sure to do some strength training, some threshold training, some long runs, and some recovery runs. Each one has their purpose and will play a role in your improved marathon times. 

Adapt and Recover

Nick compares training for a marathon to climbing Mount Everest. When you train to climb Mount Everest you first spend several weeks at base camp. Acclimating here can be compared to the base amount of training you do for your marathon. This can mostly be mindless work, just putting in the miles and getting your body used to running in general.

Once a climber is acclimated, they move up to the next base and spend some time there before coming back to the base camp to recover. They complete this process a handful of times, going up a bit further, and coming back down a camp or two. This is exactly what a marathoner needs to do during training. Long and hard runs are great, but without proper recovery, the body can’t adapt. 

“You get fitter through adapting,” says Nick, “You don’t get fitter through just doing more training.” Nick’s opinion is that to get the most out of a hard run, you need to be recovered from the last run. This is how the body can adapt; teach your body how to take it to the next level and avoid burning out.

We Are All Performance Runners

It is easy to think of yourself as only a casual or even unaccomplished runner. But Don’t! Nick reminds us that anyone who has a desire to improve their running is a performance runner. Be proud of that. You are a performance runner. 

Embrace the fact that you want to improve, and find ways to do so. Allow yourself to recover more fully. Pay for some strength training sessions. Train smart, not just hard. Adapt. These changes will take your running to the next level. YOU are a performance runner.

Resources:

Running With Us

Running With Us Instagram

Running With Us Facebook

Running With Us Twitter

Nick’s Twitter

Steve Magness Twitter

Eliud Kipchoge Instagram

 

 

    My new book is out in the world! You can purchase a copy of Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back. Thank you SO much for all of the support my friends, I couldn’t of done any of this without you all!! Secondly, I am conducting a survey, to figure out how to serve you better. If you have a few minutes, it will help both of us to being in the same place, but won’t take long. I would love to learn from you. Find the survey here. Thanks for Listening! I hope you enjoyed today’s episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Somehow it is here, episode 100 of the Running For Real Podcast, and today, you have a special episode to celebrate that.

I thought about bringing on a big time guest, but that has been done by every other podcast, and one thing about Running For Real is that it is exactly that, REAL. So, I thought I would give you a REAL conversation between two friends who are catching up. I recently won the Walt Disney World Half Marathon, and my book, Overcoming Amenorrhea is now out in the world.

These are the most popular running podcast episodes, and you always request more, so hopefully you enjoy this chat between friends, and feel like you have two running buddies with you on your run today. When you run alone every day, it can be a lonely running existence, I hope this episode makes you feel a part of something.

Let’s celebrate!

Resources:

Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.

Snoogle Pillow for Pregnancy

Hypnobabies blog post

Hypnobabies materials 

Tina’s Website

Tina’s Twitter

Tina’s Instagram

 

The wonderful sponsor for this episode is ME about my new book.   Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.  My new book is out in the world! You can purchase a copy of Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back. here. Thanks for Listening! I hope you enjoyed today’s episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Food is More than Fuel

Welcome to the end of January. Crazy resolutions, goals, and expectations have hopefully run out the door and you can finally get back to being you. The “new year, new me” effect is slowly wearing off, and pressure to be something that you aren’t is fading away.

Don’t get it mixed up. You still want to be better. You want to be in a better place physically, emotionally, socially, and spiritually than you’ve been in the past. But the façade of being a different person isn’t what is going to get you there. It’s time to give yourself permission to be true to who you really are. Accept who you are, love who you are, and you will be on a fast track to changing what you want to change.

Somehow food is always in the mix around this time of year. Maybe you look forward to a few “cheat days” around the holidays when you can forget about your diet and dive into the desserts. For some of you, there will be a feeling of guilt associated with the holidays. Gaining a few pounds might feel like more than a few pounds to you. 

But it’s not. This is normal. You are okay.

For many athletes, the notion of “food is fuel” is common. Reaching for physical goals can make us look at food in a different way. But food has always been more than fuel, and not just for aspiring chefs and Michelin Star seekers. Food brings people together. It is a way to celebrate, to relax, and to have fun. Food is memories. I’m positive that you can relate multiple memories back to making or eating foods. If this is the case, then we should do everything we can to create a positive relationship with the food we eat. It gives us strength and enjoyment, and for that, it should be celebrated.

Orthorexia

What is Orthorexia?

When you think of eating disorders, eating lots of vegetables, or consistent meal-prepping, rarely crosses your mind. Orthorexia is an obsession with eating healthy foods. People that seem on top of their diet, the ones that know how close they are to hitting their macros for the week and how many grams of sodium are in a can of soup, are usually praised and congratulated. This is exactly why orthorexia is difficult to combat.

As a newborn, each of us is born with instinctive eating cues that we follow perfectly. Newborns cry when they are hungry, and turn their head away when they are full. Over time, this regulating eating behavior can get lost, and it’s not exactly easy to find it again. Listening to and understanding cues the body gives us about eating takes practice, but it’s worth it.

Renee McGregor is a performance and eating specialist dietician. She has spent over 15 years working with elite athletes, coaches, teams, and others to enhance athletic performance and manage eating disorders. She is at the forefront of researching and providing solutions on orthorexia.

Pace > Weight

For runners especially, weight can feel like the difference between winning and losing. In today’s episode of the Running for Real podcast, Renee helps to debunk the myth about losing weight to run faster. It is common to think that losing five pounds will make you run faster. Mathematically it makes sense, less weight to carry means less work, leaving more energy to run longer and faster. But the body is best when it comes to deciding how much weight to keep.

Renee says that the best indicator of how fast you’ll be able to run is the pace you hit in training. Pace, not weight, is what runners should be focused on. If you are able to hit your pace, then the body will decide how much weight it should keep in order to maintain that pace. Especially in the long run, allowing the body to be the weight it wants to be will allow you to consistently hit the times you are reaching for. Body knows best. 

Your Example Matters

The way you talk to yourself about your body matters. It matters to young athletes around you, and it matters to your own emotional health. Orthorexia and other eating disorders can only be combatted as the norms and societal thinking patterns change. It starts with you. 

Be aware of how you are talking about yourself in front of others and how you are talking to yourself in your head. “We all have intrusive thoughts on a daily basis that make us uncomfortable,” says Renee, “For every intrusive thought, can we find a best friend thought, thoughts that have your best interest at heart?”

So, be positive. Talk to yourself as if you were encouraging a best friend. Better your relationship with food. Don’t feel guilty for having fun. Listen to your body, give it what it needs. As you do these things, your body will take care of you and you will find a love for who you are, regardless of what life throws at you.

Resources:

(Book) Orthorexia

Renee’s Twitter

Renee’s Website

Renee’s Instagram

Train Brave

Alan Flanagan’s Instagram

 

 

The wonderful sponsor for this episode is ME about my new book.   My new book is out in the world! You can purchase a copy of Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.   Thank you SO much for all of the support my friends, I couldn’t of done any of this without you all!! 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 Renee, I look forward to hearing your thoughts on the show.