For Real, Though

Running Without a Watch

Running has been an individual sport since the Ancient Greek Olympics. There are no excuses when you run a race poorly, and no teammates to blame. Even in the few running events that are team related, you have complete control over how you perform.

For many runners, this is an aspect of the sport that they love. You can train and compete on your own. The only person you need to worry about beating, is yourself. You are in command, and in the end, it’s just you against your previous best time. All you need is a pair of shoes and a watch to continually improve on your sport.

But what if someone told you that you are doing it all wrong? Would you still run if you were told you could never use a watch again? What if you never knew your best 5K, 10K, or marathon time? How would running change for you?

Effort-Based Running

Steve Magness, whose friends and colleagues sometimes refer to as “the science guy,” has a love for numbers and stats. In some ways, numbers have defined who he is. Steve was first well known for running a 4:01 mile in high school. If there was any teenager who deserved to be obsessed with a watch, it was Steve. 

Magness went on to run on a collegiate level, and shortly after he began his coaching career. He is now a coach for a handful of elite runners as well as the head coach for the University of Houston cross country team. Houston is known for its heat and humidity which can completely dictate the pace of a run. Steve quickly realized that conducting workouts focused on time alone can be dangerous. It is impossible to base training sessions and race times off the face of a clock when the weather is in control. 

So, how can you race against yourself if you can’t count on a watch? 

Steve has learned over the years to pull back the reigns on his left side brain of statistics and fact, and let feeling dictate the pace of his athlete’s runs. “As you deal with people you realize that they are people, not robots,” says Steve, “It’s incredibly important to remember the human component of it. Running by feel requires a different skillset than saying, ‘go run a 5:00 pace.’”

Coach Magness’s athletes learn how to do things like run at a 6:00 per mile effort. This is very useful when race day comes around and the weather looks scary. Instead of mindlessly trying to hit certain splits, Steve’s athletes can run at certain efforts based on how they feel. Whether the weather is humid, freezing, or windy, they know what it feels like to run at a pace that should allow them to do their very best.

Running Smarter vs. Runner Harder

“We’ve lost the notion of smart work at the expense of hard work which somehow almost always gets confused with more work.” 

When you tap into your feelings as you run, you have a chance to truly run your best. The only way to run smart, instead of just hard, is to understand your emotional and physical self completely. Taking time away from your watch is one way to stay in touch with how you feel. Another way is to take a break from running completely.

“Our culture is one where success and performance has been mistaken for ‘do more work,’ and that’s not reality,” says Steve, “Performance and success aren’t dependent on how much work we do, it’s how much better we get. And sometimes that means having the courage to step back and take rests.”

Taking a break from using a watch, or from running in general, is less about letting our bodies rest and more about letting our minds rest. We need emotional restorative periods that allow full recovery. Overuse of our mental muscles is just as real as overuse of our physical muscles. 

Start Small

If you are addicted to your watch, Steve recommends taking baby steps in moving away from it. Especially for recreational runners, it is important that running stays a form of release rather than another daily stress.

Try doing one workout without your apple watch, or do one 400 without looking down at the half-way point. Slowly, you will learn to run by feel and effort. As you do, you will be confident that you have done your best, no matter what the clock says.

Resources:

The Science of Running (Book)

Peak Performance (Book)

The Passion Paradox (Book, Preorder)

Steve’s Website

Steve’s Twitter

Adam Grant’s Twitter

 

The wonderful sponsor for this episode is ME about my new book. Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.    It’s coming out on January 21, 2019, THREE DAYS but also is available for pre-order NOW. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!! Thanks for Listening! I hope you enjoyed today’s episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Running with an Elite Mindset

There has been a lot of talk about breaking the 2-hour marathon over the past year. In 2018 Eliud Kipchoge finished with a time of 2:01:39 at the Berlin Marathon, beating the previous record by over 40 seconds. Many believe that the sub 2-hour marathon will happen in the next five to ten years when just a few years ago scientists were saying that it was impossible for a human to complete such a feat.

Completing such an impossible task takes more than just a perfectly fit physical body and optimal running conditions. To break this type of barrier, the mind has to be just as fit as the body. “Your brain has all sorts of very clever and hardwired ways of trying to convince you to stop things that are hard,” says Alex Hutchinson. If there’s one thing that I am certain is hard, it’s running a marathon in under two hours.

Alex Hutchinson, Ph.D., is an author and journalist who focuses much of his energies on human endurance research. He is also a former middle- and long-distance runner on the Canadian national team. In today’s episode of the Running for Real podcast, Alex adeptly articulates his thoughts on the impact of running with an elite mindset, and what that means today. This is not one you want to miss.

Fads vs Facts

Controversy and excitement always surround new inventions and discoveries that help to break world records. It can be difficult to distinguish between what is new and true and what is simply a coincidence (think of any short-lived diet fad). Sometimes it’s less about what works, and more about whether it is fair (like any number of banned drugs). Two interesting and seemingly unrelated ideas that may have an impact on the sub 2-hour marathon are shoes and smiles.

The Nike Zoom Vaporfly 4% was the first shoe to cross the finish line in the 2018 Berlin Marathon. This shoe has now been worn by about half of the top 3 runners in each of the major marathons recently. The Nike Zoom Vaporfly is light, well-cushioned, and has a thin carbon fiber plate that supposedly gives a spring-like push to propel the runner forward. Purists argue that this shoe changes the run enough that it is no longer fair to compare those that have run without them, to those that have run with them. The shoes have yet to be banned, but don’t be surprised if broken records aren’t taken as seriously by those that run with them.

In a recent experiment, scientists discovered that runners who smiled during a run compared to those that frowned, experienced a running economy that was 2% better. Smiling, whether naturally or deliberately, has been found to increase productivity, healing-rate, and a number of other things over the years.

But is smiling always a positive thing? For Alex Hutchinson it’s about the situation. While training Alex realized that when he smiled, he felt surprisingly better. He finished a set with more energy, but his pace also slowed. Obviously, running slower makes you feel better. 

However, when Alex is running paced splits, he does the best he can to relax his face. When you know your pace won’t change, then smiling can reap the benefits. But if an intense face is what gets you running fast, then put on your best snarl. In general, it is better to mix things up occasionally.

Do Your Workout, Not the “Best” Workout

Another common pitfall when training is to compare your training program to your competitors’. You know your body better than anyone, and doing your workout can be much more effective than doing someone else’s.

Alex gives an example of changing his training to match one of his friends. Both Alex and his friend would beat each other in races about the same number of times, but Alex’s friend had a training program that was much more grueling. When Alex tried to complete a similar training session, he felt defeated, not able to even finish the workout. But he remembered that he could compete in the actual race with his own workout.

An important part of an elitist mindset is faith in your way. If you believe in your stride, your training, and your body, you can spend less time comparing yourself and more time winning.

A Progressive Mindset

A great mindset to have when running a long-distance race is a progressive one. Start off the race with less intense, more relaxed thoughts, and as you near the finish line, have thoughts that give you the grit you need to dig deep. Sport psychologists recommend having planned thoughts during certain parts of a race. For example, plan on thinking about your dream home during mile 5-8, think about your form during mile 12-14, and think about that bully from middle school during mile 22-23.

It’s just as important to exercise your mind as it is your body. Smile and snarl with purpose. Visualize and meditate. Practice having different thoughts during your workouts and see what works best for you. As you practice, you will find a mindset that helps you become the runner you want to be. 

Resources:

(Book) Endure

Alex’s Twitter

Alex’s Website

Trent Stellingwerff’s Twitter

  The wonderful sponsors for this episode is ME about my new book and Inside Tracker. Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.  It’s coming out on January 21, 2019 and available for pre-order NOW. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!!   Sometimes our bodies act in weird ways that don’t quite make sense. Often our bodies show that stress when we have blood work, but the results from the doctors can be confusing. I love using Inside Tracker to get my test, get the results assessed for me, and get the recommendations of what I can eat and do to improve my health. I recommend Inside Tracker High Performance Test Use coupon code TINA for 20% 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 Alex, I look forward to hearing your thoughts on the show.

Prevention and Healing for Runners as they Age

As you age, many things about your body change. Whether you are just leaving your teen years or planning your 100th birthday party, your body is adapting to new circumstances. Keeping it healthy so that you can continue to run as long as you live is a valiant effort. Along the way, there will be years of healing, growing, and learning. Optimally, correct exercise will help prevent the need for long periods of recovery or invasive surgeries. 

Dr. Tom Michaud has been studying the human body for several decades now. He works as a sports medicine chiropractor, an author, and a researcher. He also creates products for healthcare professionals that help in client examinations. His goal is to provide non-surgical management of injuries, and he specializes in exercise recovery. As you listen to today’s episode, you will quickly discover that Tom is an expert in his field who has a desire to help and heal others.

The Connected Body

Injuries aren’t simple. There is a reason why WebMD is both expansive and inconclusive. Every injury is unique to the person and the situation. One of the biggest reasons injuries can be difficult to decipher is because the body is completely connected. This is also a great reason to visit with doctors or chiropractors, like Dr. Michaud, who have an extensive knowledge of the body as a whole. Meeting with these professionals will help you find the root of the problem, allowing for more relief in the long run.

 It is important to get a full recovery to prevent more injuries in the future. “The best predictor of future injury is prior injury,” says Dr. Michaud, “So rehabilitating a prior injury perfectly is important.” Take the time to fully recover from injuries and workouts. As you strengthen all the areas of your body, you will be less susceptible to future injuries.

Hips, Calves and Diaphragm

While there isn’t one exercise that fixes all injuries, there are definitely some general areas of the body that coordinate with a large majority of running-related issues. Dr. Michaud mentions three areas of the body that when trained properly, can decrease the odds of injury significantly. Keeping your hips and calves strong and flexible and doing diaphragm exercises all help in injury prevention.

Many common knee-related and lower leg injuries stem from the hips. Injuries most often occur when bad form or poor posture meet fatigue. This is why many injuries occur near the end of a race, a workout or a game. Hip strength and mobility are crucial for maintaining good form when you run. Elite marathon runners who have long, fast strides often have strong and flexible hips that allow them to reduce the braking force that is associated with long strides. Without strong and flexible hips, they wouldn’t be able to keep running at such fast paces without frequent injuries.

Calves are one of the first muscle groups in the body to lose muscle mass as you age. Active and flexible calves are necessary to avoid decreased balance with age. Plantar fasciitis can also be reduced or prevented with proper stretching and strengthening of the calves.

Diaphragm breathing exercises are beginning to get more attention as researchers are studying their benefits. The layman’s explanation for the benefits of a strong diaphragm is straightforward: As the diaphragm fatigues, blood flow decreases to other areas of the body and with decreased blood flow, those areas are more prone to injury. When asked about what core exercises runners should do, Dr. Michaud suggests diaphragm exercises over any variation of traditional core exercises like sit-ups. 

Ongoing Research

New methods of injury prevention will continue to transform as researchers perform new tests. It is important to remember that science isn’t perfect. Be patient with your body and your doctor. Read and listen to new articles on health, and don’t be afraid to ask your trainers, doctors, and mentors hard questions. 

Most of all, have a positive attitude toward your body. No matter its condition, it is alive and allowing you to do wonderful things. Treat it well, to the best of your knowledge, and it will continue to serve you.

  The wonderful sponsor for this episode is ME and about my new book, Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.  It’s coming out on January 21, 2019 and available for pre-order NOW. If you are planning on purchasing a digital copy, it would mean a lot if you could go ahead and pre-order now, and then leave me a review on amazon the week the book comes out. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!! 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 Tom, I look forward to hearing your thoughts on the show.

Kick Start Your Year with a Whole Lot of Self Love

Welcome to 2019! Congratulations on making it to another year. Take a moment to celebrate yourself and simply be grateful for the opportunity to live another year. 

Really, take a moment.

Now, as you settle in, contemplate what you want this year to look like. What new goals do you have for yourself? Are they the same goals you’ve always had? Are they goals that you really believe in–or are they simply goals that you think other people will approve of or admire? Do you have a plan for your goals? Are they measurable? 

There are a million and one things to think about when setting goals for yourself and planning a new year. Sometimes the best thing you can do for yourself is to slow down. In a world that is non-stop, always asking for more attention, always asking you to do more, this article is about slowing down, doing less, and being in the moment. Consider implementing some of these suggestions into your life this new year. 

Be Present

In this week’s episode of the Running for Real podcast, we interviewed Melody Moore. Dr. Melody Moore, Ph.D., is a psychologist, yogi, and founder of the Embody Love Movement. She coaches individuals to believe in themselves, to love themselves and to know that they are enough. One of Melody’s most highly suggested invitations is to “be present.”

But what does it mean to be present?

“[Being present] means being fully awake to the experience,” says Melody, “not stuck in the past, not worried about the future, but right here and right now in this very experience.” The present is the only thing that is real. The only thing that is actually real to you is the experience you are having reading this very sentence.

Less is More

When we live in the moment, we only focus on one thing at a time. It means we don’t allow ourselves to think about the disappointments of the past or the fears of the future. We only tune in to the experience of now. This can take work and isn’t easy to master immediately. We are distracted by ads, children, friends, cell phones, and our own thoughts. Multitasking is often encouraged, and it can feel like it is impossible to get everything done without doing two, three, or four things at once.

 “What happens when we become present is we feel less need to ‘fill in’ and get busy,” says Melody, “When we slow down and do one thing at a time, we end up doing it really well.” She argues that in nearly every case, doing two things at once that takes you 10 minutes, can be done in two 5-minute chunks. And when you can focus on one thing at a time, you do it better and can fully experience it.

Doing one thing at a time allows us to fully enjoy it. It is sustainable. Instead of being concerned about a future race, or the potential rush that you may get as you cross a finish line, breathe in the current moment. Think, “Why did I start running in the first place?” With every step of your training, focus on the moment. Your mind will be more at ease as you do so.

Love Yourself So Others Can Love Themselves

There are two excuses when it comes to vocalizing your strengths. The first is that you maybe, quite seriously, don’t think you are good enough or think your performance is plain lousy. The second excuse is that you don’t want to come off as arrogant. Both of these excuses are just that, excuses.

When you show others that you are proud of your accomplishments, it helps to dissipate the illusion that it is not good to celebrate ourselves. If you are an elite runner, but (albeit out of fear of bragging) are unable to talk about yourself as one, think about what example that sets for the millions of average runners. When you vocalize your love for yourself, and your accomplishments, you allow others to do the same. And when someone else does well, give them all the praise you can. Sharing the love and being truly genuine about your support will help you feel more comfortable in loving yourself.

On the other end of the spectrum, if you just barely finished your first 5k and it took you an hour, think of how many doors you open for people if you celebrate that victory. Every victory is a victory. Be proud of who you are and what you have done. You never know who might be watching.

Make this your year. Love yourself, every bit of you. Be present. You may be surprised by the joy you find in the everyday moments.

Resources:

Melody’s Website

Embody Love Movement

CTZN Well (Kerri Kelly)

Lauren Fleshman’s Twitter

Jean Kilbourne Films 

World Muse

Book: Mindful Running

Book: The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing

    The wonderful sponsor for this episode is ME and about my new book, Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.    It’s coming out on January 21, 2019 and available for pre-order on January 1, 2019. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!! 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 Melody, I look forward to hearing your thoughts on the show.

2018 is coming to an end in just a few days, and whether you are a new listener or a long time listener, this episode will have something for you. I recap some of my favorite episodes of the year, and why they had such good advice for runners of every level. This runner podcast episode contains clips from each of the best episodes, so you can hear for yourself the best part of each episode.

If you are a new podcast listener who is unsure where to start, these episodes are a good place to start.

Resources

Tina’s Instagram

Tina’s Facebook

Running For Real Superstars Community

Tina’s Twitter

Kim Jones- Episode 48

Andy Jones- Episode 49

Kara Goucher- Episode 50

Dave Collins- Episode 52

Alex Hutchinson- Episode 54

Allie Kieffer- Episode 56

Trent Stellingwerff- Episode 57

Chau Smith – Episode 62

Jason Fitzgerald- Episode 67

Emily Kraus- Episode 70

Jared Ward- Episode 72

Chrissie Wellington- Episode 74

Matt Davis- Episode 79

Dean Karnazes- Episode 81

Sarah Crouch- Episode 86

Siri Lindley- Episode 90

Guy Winch- Episode 92

 

 

Thank you to Bodyhealth and Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back for sponsoring this episode of Running for Real.

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10

 

My second sponsor is ME! My book,

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

It’s coming out on January 21, 2019 and available for pre-order on January 1, 2019. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!!

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.

I look forward to hearing your thoughts on the show.

To All the Mothers that Run

Choosing to be a mother is one of the most selfless acts a person can do. From the moment a child begins to grow in the womb, a mother completely changes. The miracle that occurs as your body changes to support another human being is both wonderful and overwhelming. Pain, joy, tears, and smiles. It’s a physical and emotional rollercoaster.

Mothers who are runners must make many decisions about their children and their running routines. Can I run while I’m pregnant? When can I start running again after my child is born? Is it okay for me to leave my child at the day care while I run? When can I take my kids running with me?

Stephanie Bruce, one of today’s elite female runners, is also a mother of two. She has experienced a professional running career both before and after childbirth. On today’s episode of the Running for Real podcast, she shared her thoughts on balancing a running career with motherhood. Listen or read along to learn more about what it means to be a runner and a mother.

Mom Guilt

Especially during the first few months of your newborn’s life, you are likely to experience “Mom Guilt.” Mom guilt is the feeling you get anytime you step away from your baby to do something that may seem selfish. Whether it’s getting a pedicure, or having an extended workout session, mom guilt is lurking close by.

“Doing the things that might appear selfish on paper are so important for you to be a better mom and a better wife,” says Steph. Each month she gets together with a group of friends to have a “Bad Moms’ Night Out” just to have time to check in with people and talk about motherhood. 

It’s important to remember that when you take care of yourself and your needs, you perform better as a mother. And that doesn’t just mean physically. Taking care of your social and emotional needs are just as important. When you spend time on yourself, the time you spend with your children will be more intentional and loving.

An Acceptable Recovery Period

The most important thought you can have as a newborn mother is that your situation is unique. It’s important to avoid comparing yourself to other runners that aren’t mothers, and it’s equally important not to compare yourself to other mothers. That being said, here are a few things you can expect as you begin to run after giving birth.

6 Weeks Postpartum. You just had your baby, but you may start to feel anxious about getting back out there to run. A good thing to remember at this phase is that you have a lifetime to recover and get back into running, but your baby will only be this old for a short period of time. Try not to miss those beautiful moments.

3-4 Months Postpartum. It’s been a somewhat significant amount of time now. You have probably started running again. Even though you feel like you may be able to get back into a routine at this point, it can be a very difficult period. Babies often have sleep regressions at this time. Avoid dwelling on long-term goals and just focus on one thing at a time. Make one good meal for yourself. Get in one good nap. Have one good run. Baby steps.

6 Months Postpartum. This is a crucial time for you. Your baby can spend longer periods of time on its own or with others. Avoid the comparison trap! You may be able to start training as frequently as you were before your baby, but that doesn’t mean you are the same person.

1 Year Postpartum. A full year. This is a good time for you to reflect on your goals and aspirations while you fully take in what the last year has been for you. Do you still have the same goals? What’s important to you at this stage of your life? If you have the same goals, what are you now willing to sacrifice to accomplish them?

Even after a year, your body may not feel the same as before. Be patient. Dig deep. You can find the grit you need to be what you want.

Finding Grit

Being a mother and a runner takes serious grit. There needs to be something that powers you, something that lets you accomplish the daily tasks and pushes you to go even further. Grit is that something. “The whole idea of grit [is that] we can all find our own grit in our lives,” says Stephanie, “Maybe it’s running, maybe it’s a death in the family, maybe it’s getting through a divorce, or getting through depression. Whatever it is, if we can have a word or a meaning to take hold of, I think it can help us get through the very dark times in our lives.”

As you balance your life between motherhood, running, and whatever else it is that you do, look for something that can be your personal grit. Take a hold of it and repeat it to yourself whenever times get tough. You CAN make it through all the tough miles in life.

Resources:

Steph’s Instagram

Steph’s Facebook

Steph’s Twitter

Steph’s Website

Book: Grit

   

Thank you to  Bodyhealth and my book, Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back for sponsoring this episode of Running for Real.

 

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10

My second sponsor is ME! My book,

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

It’s coming out on January 21st 2019 and available for pre-order on January 1st 2019. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!!

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.

Subscribe on iTunes or your favorite podcast player.

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

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

Running with Emotions

One of the most beautiful things about running is that anyone with two legs can do it. It isn’t very complex when you break it down. Running is just walking, but faster. You don’t need a gym membership, equipment, or a team. Heck, you don’t even need shoes. With the gift of legs and a beautiful earth to explore, practically anyone can pick up this great sport.

Running is simple, right? Well, yes and no.

The concept is simple enough: Just put one foot in front of the other and try not to fall down. However, any runner knows that things can quickly get complicated. Back pain, foot pain, knee pain and more can all but end your running career. No, you don’t need $100 Lululemon tights to go running, but you might think you do. Oh, and the marathon you want to run? That will cost more than those tights. The list goes on. Weather, equipment, competitions, and relationships all add up to make running more complicated than expected.

Dealing with emotions in your personal running universe can be the most complicated of all your running obstacles. From coping with injuries, to dealing with teammates, running can take a toll on your psychological wellbeing just as much as your physical wellbeing. Guy Winch, author of “Emotional First Aid,” is an expert in the field of psychology. Read or listen along as he answers several questions about dealing with emotions as a runner.

Run for your Heart, Literally and Figuratively

Cardiovascular exercise is obviously good for your heart. Doctors recommend completing 30-40 minutes of increased heart rate activity 4-5 times a week. However, running is also great for your mental health. Studies show that taking antidepressant medication and participating in consistent cardiovascular exercise produce similar benefits. One striking difference between the two is that the effects of medications taken in the same dosages tend to fade after a few years while the benefits of exercise remain the same.

If you live with any type of mental health condition or simply want to improve your mental health, consider running. “If you don’t like medication, if you don’t want to do other things, just do that!” says Guy Winch, “Find the sport that works best for you, but find one!”

Dealing with Humans

Consistently running is a sure way to reduce stress and depression, but it won’t get rid of all your emotional challenges. If you have an unresolved problem with a teammate or a running friend, there are two simple suggestions Guy gives when approaching them.

(1) Ask yourself, “What do I want to get out of this?” If you don’t focus on what you want to get out of the discussion, your conversation can quickly turn into a complaining or blaming party. Knowing why you are bringing up an issue will focus your conversation on the things that matter. (2) “The Positivity Sandwich.” Make sure that whatever you say is surrounded by positivity. Open with a compliment, be short and direct about the issue, and end with another compliment. Using these two simple techniques will make a world of a difference when communicating with others.

Participating in social media is another way to improve mental health. But there is a HUGE caveat. Dr. Winch emphasizes the difference between using social media passively and actively. “It’s a tool, and it depends on how you use that tool and when you use that tool,” says Guy, “When we are feeling bad…and we look in a passive way at other people’s feeds, what we see is everyone around us being happy, and we’re not. And that will make us feel worse.”

Active use of social media can be very beneficial. When we use it as a tool to interact with others by commenting and sending messages, we take away the passive, depressing action of endless scrolling. Send pictures, emoticons, and messages to friends to connect and remember good times. Above all though, Guy tells us not to let social media replace our relationships. Even if it’s just a phone call, reaching out to friends and family is important in sustaining good relationships and mental health.

Smile, Cry, and Celebrate!

One of the best pieces of advice that Guy Winch gives is to give yourself time to mourn and time to celebrate. When you don’t get a result you were hoping for, it’s okay to let yourself be sad. But only for a moment. “You get to feel really bad,” says Guy, “but only for a limited amount of time.” Give yourself an hour for something small and a day for something big. “Then you have to pivot to the comeback. Now it’s about using that as fuel, as motivation. You need to express the bad stuff, but you shouldn’t wallow in it.”

If you give yourself time to be sad, then you should also give yourself time to be happy. Guy recommends celebrating victories and sharing with your friends without feeling guilty. “Make a meal of the milestones,” he says “They are hard earned. Find a way to truly enjoy them.”

So, run. Run with emotions. Run to stay mentally strong. Let yourself be miserable when you come up short and celebrate when you do well. Share with others, celebrate their victories, and you will feel better than ever.

Resources:

Guy’s Website

Guy’s Facebook Page

Guy’s Twitter

Book: Emotional First Aid

Book: How to Fix a Broken Heart

Running for Real Bodyhealth Giveaway (win a 300ct Perfect Amino every week in December!)

Listen to the Running for Real Podcast here: Subscribe: Apple Podcasts (iTunes) | Stitcher | Castbox | Overcast | Spotify | Google Play | iHeartRadio | Thank you to Mercury Mile and Bodyhealth for sponsoring this episode of Running for Real. I am loving Mercury Mile, all you do is fill out a 10 minute survey all about your style, how loud you like your clothes to be, your struggles with running clothes in the past, brands you like, and more. It is a fun survey to fill out, and at the end, your personal stylist will send you a box of running clothes to wear. The items you love, you keep, the items you dont, you send back, they then charge you for what you kept. It is that simple. Running for real fans can get $10 off your first box using code Tina10 at mercurymile.comNow I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10

Click the banner for more information.

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

The Joy of Being a Vulnerable Runner

There are a handful of emotions and needs that all people have in common. We tend to seek out love, joy, safety and success while attempting to avoid embarrassment, pain, sorrow, and defeat. Often times the things we crave can only come by way of sacrifice. Mastering a new language doesn’t come without hundreds of embarrassing mistakes. The sorrow that comes with heartbreak often precedes the development of a loving relationship. The beautiful gift of life only comes through the pains of childbirth.

In the running world, we experience these same emotions and challenges. Being a successful runner, whatever success might mean for you, becomes much more enjoyable as you allow yourself to be vulnerable. Being vulnerable means being comfortable with potential pains and embarrassments. It is easy and natural to be guarded or to make excuses in order to dodge negative feelings. However, being susceptible can give you a newfound power.

Siri Lindley is the epitome of vulnerability. From finishing next-to-last in her first triathlon to becoming the number one triathlon athlete in the world, Siri has experienced it all. Siri dealt with extreme anxiety and OCD while a tri-athlete student at Brown University. She found ways to overcome her challenges and now looks forward to every moment in her life. Today she coaches elite runners and shares powerful lessons with thousands of others.

Say No to Excuses

One of the first steps to embracing vulnerability is saying no to excuses. When we put the blame on something that is out of our control, we lose the ability to dictate our success. Whether it is bad weather, a bad start to a race, or a stomach ache, do all you can to own up to your performance and your actions. 

A good way to get rid of excuses is to make better goals. Siri Lindley doesn’t let her athletes make time goals for this very reason. Make goals that you can control. You can’t control the weather. You can control your effort.

Share Your Struggles

There is a power that accompanies sharing your struggles. As you share you allow others to join you on your journey. “You’re not alone in your struggles,” says Siri, “We all are thinking ‘what if I fail’ and when we don’t talk about it then it really does seem [like] life has to be perfect.” 

Being real helps both you and those watching you simultaneously. “When you share your story, (your failures, your disappoints, your flaws) you are giving the message, to younger people especially, that life doesn’t need to look perfect for you to be able to achieve success in your future.” When you let go of excuses and share your failures, you help others believe in their goals too.

It’s Okay to Be Afraid

Being vulnerable doesn’t mean you aren’t scared of anything. In fact, it means you are okay with being afraid. “You can be afraid, but be afraid of something that is rational,” says Siri, “Don’t be afraid of things you are creating in your head.” For example, it is reasonable to be afraid of the pain that accompanies a tough run. Embrace the fear and use it to your advantage.

“Fear is what keeps us in our comfort zone. I changed the meaning of fear to being: Anything that scares me is the universe saying TAKE THIS ON. This is going to lead you somewhere amazing.”

So, don’t hesitate to step out of your comfort zone. Be afraid, and then do it anyway. You can only know what you are capable of by facing your fears with courage.

Choosing Love Over Fear 

Love and fear may not feel like exact opposites, but they are most definitely rivals. “Living in fear means that we don’t take action because we’re afraid we’re not enough, and if we’re not enough we won’t be loved,” says Siri. Living out of love means that you tap into a deeper purpose for the actions you take. When you find a deeper purpose, fear is replaced with a hunger to accomplish your goals, one that cannot be satisfied until you succeed.

Decide to be vulnerable. Let go of excuses. Live out of love. Before long, both your dreams and your fears will propel you to live a completely joyful life.

 

Resources:

Believe Ranch and Rescue

Believe Ranch and Rescue Instagram

Believe Ranch and Rescue Facebook

Running for Real Bodyhealth Giveaway(win a 300ct Perfect Amino every week in December!)

Siri’s Instagram

Siri’s Twitter

Siri’s Website

Tony Robbins Siri Lindley Podcast

Unlimited Power Book

Surfacing Book

Brené Brown: The Power of Vulnerability

Grit Book

 

Thank you to Mercury Mile and Bodyhealth for sponsoring this episode of Running for Real.

I am loving Mercury Mile, all you do is fill out a 10 minute survey all about your style, how loud you like your clothes to be, your struggles with running clothes in the past, brands you like, and more. It is a fun survey to fill out, and at the end, your personal stylist will send you a box of running clothes to wear. The items you love, you keep, the items you dont, you send back, they then charge you for what you kept. It is that simple. Running for real fans can get $10 off your first box using code Tina10 at mercurymile.com

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.comusing coupon code TINA10

 

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.

Subscribe on iApple Podcasts (iTunes), Stitcher, Castbox, Overcast, Spotify, Google Playand now iHeartRadio

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

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

Why Training for a 5K is the Best Type of Exercise

Finding a one-size-fits-all exercise or dieting program is a tired subject. Every other news article, internet ad, or Facebook post seems to scream, “This is It! This is the [insert weird food or exercise here] that everyone needs.”

Haven’t we learned?

There is no magic bullet. There is no one-size-fits-all. There are no shortcuts. Everyone has unique body attributes and features that make them different. We all have different goals, different interests, varying pain thresholds and the like. What we should have learned by now is that working smart and working hard, being consistent, and having moderation in all things is the answer to basically any question.

However, training for a 5k can fit into nearly everyone’s personal exercise goals. Whether you are an elite marathon runner, a casual jogger, or a common couch potato, a personalized 5k training plan can push you to the next level.

5K for Beginners

Training for a 5k is a great way to get in shape. Less experienced runners specifically interested in weight loss or body toning should consider the following.

(1) One of the best ways to accomplish a weight-loss goal is to have an additional indirect goal. Signing up for a local 5k is a perfect way to give yourself a deadline. From the time you sign up, a new compelling force will enter your life. Write your race day on your calendar, decide on a reward to give yourself after completing the race, and envision yourself running strong through the finish line.

(2) Running alone may not burn all the fat you desire. One challenge when starting a training program is avoiding the urge to be lazy whenever you aren’t exercising. Exercise researcher Michael Joyner says in order to lose weight you need to “build a whole lot of low-grade physical activity into [your] day.” This includes activities like taking the stairs, parking in the back, and going to the park with your kids.

(3) A support group can be pivotal in accomplishing your fitness goals. The running community is perhaps the largest exercise group in the world. Wherever you live, you should be able to find a neighbor, co-worker, or friend that is willing to go on a run with you. Download an app like Strava or Nike Run Club to compete with your friends and find running groups near you.

Whether you are just returning to running, coming back from an injury, or running for the first time, give yourself time. Injury is the biggest threat to your exercise goals. Ease into it. Being in shape should be a lifelong habit, not a once in a lifetime achievement.

5K for Experienced Runners

Let’s get serious.

If you are an experienced runner or even an elite marathoner, you already understand how to set and accomplish goals. A 5k may not seem like the way to improve your marathon times. After all, you’ve already mastered that length; that’s why you are running longer races now. However, there are a few convincing reasons why training for a 5k is great for even the elite long-distance runners. The key to this type of training is to be able to run a fast 5k. Consider the following when training.

(1) To be the best runner at any distance you want to hit what is termed your “physiological limit.” This basically means being able to max out your physical potential. Training to run a fast 5k will involve “high intensity interval training” (HIIT) which is the necessary type of training to hit your physiological limit.

(2) Simply put, to run a fast 5k you have to run at a pace that is faster than your marathon pace. “[It’s] going to be faster than your marathon pace, but it’s still going to be a pace that you have to sustain for a while,” says Michael Joyner, “If you get fast, it’ll feel a lot more comfortable when you’re running your marathon pace.” Getting used to running fast will help both your physiological and mental game.

(3) When you train to run your best 5k, training should include long interval training sessions. This means running interval distances anywhere from a half mile to a mile. When you do this type of training you optimize your maximum oxygen uptake. This is important in reaching a biological potential that is needed to run both a fast 5k and a fast marathon. (To learn more in-depth about this topic, listen to the podcast or follow Michael Joyner’s links below.)

A Race for Everyone

So, whether you need some motivation to get in shape, or you want to place in the Boston Marathon, consider doing some 5k training. You just might be surprised with the results.

 

Resources:

How Cycling Can Save the World

Michael’s Sports Illustrated Article

Michael’s Twitter

Last Week's Episode Meg and Jessi

Support Tina through her Patreon Page

Running for Real Superstars Community

I have been working extra hard with my Podcast Series episodes for you. They cover subjects from training for a full marathon to being able to train during your pregnancy or even postpartum. Here are the subjects below to listen.

Marathon Podcast Series

Nutrition Podcast Series

Mental Podcast Series

Beginners Podcast Series

Coming Back from Injury Podcast Series

Pregnancy and Postpartum Podcast Series

 

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 and tag me on Twitter, Facebook and Instagram

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.

Subscribe on iTunes or your favorite podcast player.

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

Thanks to Michael for joining us on the show today!

Running and Eating: Nutrition, Dieting, and Eating Disorders

Let’s get this out in the open right from the get go. The wonderful world of eating is not always so wonderful for runners. Whether you are an elite runner, a new runner looking to lose some pounds, or one of the many runners in between, making food decisions is difficult.

Carbo-loading. Keto. Superfoods. Macronutrients. Intermittent fasting. Detox.

These are just a few of the phrases and words that have kept you on health blogs and Wikipedia pages for hours. Each one with its own purpose and promise. Deciding when, how much, and what to eat can be stressful for anyone and especially for those with specific physical goals. Choosing between all the competing voices on food is as an important decision as any and should be done with care. Our bodies deserve it.

Harvard nutritionist Meg Schrier and dietician Jessi Haggerty have been helping athletes make positive food choices for many years. They have experience working with a variety of elite athletes and non-athletes, including helping those with eating disorders. When it comes to answering the difficult food questions, they are some of the best. In this article and podcast, they provide us with some basic tips and clues in navigating the world of eating.

Eating Disorders

Let’s begin with one of the most difficult topics. Even if you have never personally dealt with an eating disorder, this is a subject worth learning about. Eating disorders likely effect more people than you think. Understanding the early signs of eating disorders can help not only the people around you, it can help you. Maintaining a positive relationship with food is important to staying healthy and avoiding the dangerous diseases that are eating disorders.

How do I know if I have an eating disorder? What should I do?

You don’t need to be incredibly skinny or weak to have an eating disorder. And you don’t need to have an eating disorder to make a behavior change. To know if you need help Meg suggests asking yourself a few questions. “How much are you thinking about food throughout the day? [Is food] causing you not to go to events or be with friends and loved ones?” She continues by suggesting that if food is becoming everything, it’s something you should talk about. Jessi adds that if your behaviors no longer feel like a choice, it’s a good opportunity to seek a higher level of care.

Finding a Support Team

If you have discovered that there is a behavior you want to change, having a support team is crucial to your success. If you can, confide in a friend, a family member, or a teammate. Having someone that you can always talk to and that you trust is very powerful. They can help you feel in control of your actions and give support when you need it.

Next, find a therapist that you are comfortable with. “It’s important to find a therapist that specializes in eating disorders…and then do some trial and error,” says Jessi. “It is hard to parse out what is fear of going through the therapeutic process and what is [knowing] it’s not a good fit.” Therapy is great, but not all therapists match up with their clients perfectly. If you find yourself not agreeing with your therapist on matters that are important to you, it’s okay to switch. Stick with it. Find a good one.

In addition to a therapist and a trusted friend, it can be very beneficial to work with a nutritionist, dietician, psychiatrist, or endocrinologist. There are many options out there and depending on what city you live in, there will probably be a good handful of people you can choose to work with.

Listening to and Understanding Your Body

Whenever you make changes in your activity, your body has to adapt. If you are adding lots of miles to your runs, increasing speed, or adding new workouts, you are going to have to learn how your body reacts. Do your best to listen to your body and realize that you may not understand everything all at once.

“It is hard to eat intuitively when you are training at a high-level,” says Meg. You may feel like a child when you can’t tell if you are hungry, but it is common when you train hard, especially when burning a lot of calories. How are you supposed to decide when to eat? One tip Meg gives is to rest. A little bit of rest can help you know if you are feeling like you should eat or not. In addition, working with a dietician can help you eat when you don’t think you are hungry and vice-versa.

Love Your Amazing Body

Your body is amazing. It allows you to move. It is strong. It deserves to be treated well because it gives you so much. Always be in touch with what it needs, and it will continue to let you have fun.

Resources:

Jessi’s Website

The BodyLove Project Podcast

Jessi’s Instagram

Jessi’s Twitter

Meg’s Harvard Profile

Meg’s Harvard email

 

Thank you to Run Angel and Bodyhealth for sponsoring this episode of Running for Real.

 

At first when I was running, I didn't take my safety as seriously as I should of. I thought that I was invincible but then I slowly heard horror stories about runners and what happened to them. That's what makes me so glad that I have my Run Angel with me, EVERY time I run.

Remember, all Running4Real listeners can get 15% off at RunAngel.com using code running4real!

 

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.comusing coupon code TINA10

 

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.

Subscribe on iTunes or your favorite podcast player.

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

Thank you to Jessi and Meg, I look forward to hearing your thoughts on the show.