For Real, Though

I love this time of year, and for me, finding Christmas gifts that really match the person you are buying for is a fun challenge to take on.

If you have a runner who you want to get the perfect Christmas present for, or if you are someone who is unsure what to ask for yourself, maybe this runner gift guide will give you some ideas to make it a little easier.

Now I am getting back into running higher mileage again and running is certainly a big part of my life again, I have been able to think about what runner goodies are making our lives easier this year. Some of my list were on my 2017 list, and many are new, with a special thanks to my running for real superstars community for giving me some of these recommendations.

Some of these products were sent to me for free, but my opinions are my own, and my reviews are honest, if I don't like a product, I will never put it on my website (remember a few months ago I turned down a big payment for a product I could not endorse), so you know these are my true recommendations for the best gifts for the runner in your life.

Let's dive in:

For the Runner Stocking Filler: Bombas Performance Socks ($12-$17)

You may have heard me talking about Bombas a lot lately, and I really do love what this brand stands for. It makes my heart swell knowing that they donate a pair for every pair that is purchased, and they are also very interested in sustainability and looking after our world for the future.

Now, for the part you actually care about, are the socks comfortable? Well, if I tell you I ran a half marathon race in the rain with them on and didn't have a single blister or sore spot? Or how about that I have done pretty much every run, certainly every long run (2hrs-2hr 30) in them for the past few months.

So yes, I love them, and you can get 20% off your first order with the code running4real

Find Bombas socks here.

For the Runner with a Baby, Toddler, or Young Child: Chicco TRE Stroller ($379)

I never thought I would be a stroller mother runner, but here I am, running most of my runs each week with my stroller, taking Bailey around the local area. Thankfully, it actually works quite well as she takes a nap, so I come back refreshed, feeling good as I got my run in, and she comes back rested and feeling ready to play.

This stroller is a little heavier than some of the other models, but it is also very luxurious for the baby, and has a lot of really cool extras that I really enjoy. I gave a bigger review of the stroller in my postpartum running guide, but it comes down to, I love this stroller!

Find the Chicco TRE Running Stroller here.

For Running Safety: Run Angel ($99)

I have become a lot more aware of safety in the last year, and with the attacks that have happened recently, my Run Angel helps me feel safe and prepared. There are quite a few safety style products on here, but this one is my most valued and this is one of the products I recommend to friends above all other running products. Your safety is more important than anything, and this watch-looking device you wear on your wrist will send out an alarm the loudness of a rock concert if you push the giant button in the middle. It will also send an alert to three loved ones when you push it.

You can get 10% off with code running4real

Get yourself one, and all your loved ones too.

Find Run Angel here.

For a Runner Who....well, a runner who runs ;): Garmin Forerunner 235 ($299)

I love love love my Garmin!

I may be a nowatchmeadvocate and tell you not to look at your GPS watch while you run and especially while you race, but I still wear one, every day. I love it, and it is just so easy to use. If you are looking for a running watch, look no further...unless you can afford the higher end models, in which case, by all means go for that instead!

Find Garmin Forerunner 235here.

For the Runner Who Enjoys Wearing Nice Running Clothes (who doesn't!): Mercury Mile ($125-$150)

I have many friends who are huge fans of Stitch Fix, and as much as I love the idea of it, being real, I wear running clothes or activewear most of the time, so it just seems a little silly. However, Mercury mile does the same thing, with running clothes, from emerging brands and long time running brands alike. You fill out a survey with some measurements, choices, styles you like, and more. From there, a personal stylist picks you out a full outfit, and sends it to you. Whatever you like, you keep, whatever you don't you send back. They will then charge you for the pieces you kept.

I LOVE the idea of this, and we all know that running in cute (or handsome for my male readers!) clothes can motivate you and help make even the worst runs feel better. Besides, they are good at picking out matching outfits...something I am terrible at. This is the perfect gift if you are unsure what to get your runner loved one.

You can get 10% off using code running4real Mercury Mile and order yours here.

For the Runner Who is Trying to Eat Healthy: Ikea Silicon Baking Sheet ($5)

I recommended this last year, but it really is a great gift for a low price. I am starting to see more of these around the stores, including a 3 pack in Costco last week, so you may not have to go around the rabbit hole that is Ikea, but a silicon baking sheet for a runner is a lifesaver. They are so easy to clean, and you are helping to look after our world by limiting your foil use :)

Find the Ikea Silicon Baking Sheethere (or at your local Ikea!)

For Runners Who Listen to Music and Podcasts: A running headset (price varies

Now, there are plenty of brands you can choose from here. I have heard good things about most of them, even the cheaper ones you can get on amazon. I am still using my VI, I love it, and it works well for me. If the runner in your life listens to music or podcasts, having a headset that is made for running is going to be so much better for them than using the headphones that come with their phone. It makes a huge difference and a happy runner.

Find more about VI here.

For Runners Who Love to Read: Brave Athlete Calm the F*ck Down ($17)

I recommended this one last year, and I will recommend it again as it is so good for us to be reminded of how much of a mental sport running is, and how we can actually learn to be better, rather than just trying to fight against something we understand. This book covers the science, but explained in a way that makes sense.

Find The Brave Athlete here.

Let Your Mind Run ($18)

I have not read this one, but I have heard SO MANY people say how this book by Deena Kastor has changed their life. I know Deena Kastor is someone who we all look up to for the incredible achievements she has, but from what I hear, she is very real in this book, and the advice is actually simple enough for us all to use. My superstars RAVED about it, and if your runner wants to learn to be their best, this one should be on your list.

Find Let Your Mind Runhere.

Girl, Wash Your Face ($16)

Okay, so not a running book, but this book is AMAZING. Each chapter addresses a lie we tell ourselves that destroys our confidence and the way we see ourselves. Rachel is actually a runner, so there are a lot of analogies in here, but it is the way she explains her story, then gives actionable advice that really speaks to me, and if you are anything like me, speaks to you too.

One note though, this is definitely a female focused book :)

Find Girl, Wash your Face here.

Endure ($13)

I am a HUGE Alex Hutchinson fan, and he is a wonderful friend who I know will always come out with useful information to help us achieve our best in running. This year he released his book on the capacity of the mind, and it was fascinating. I read it while Bailey was really young and asleep on my chest, and then I had Alex on the podcast to talk about it. If you are interested in the mental side of our sport, I strongly suggest giving this a read.

Find Endure here.

Road to Sparta ($15)

If you listened to my podcast episode with Dean Karnazes, you would have noticed the connection Dean and I had, and it was mostly because I felt I had got to know him through reading this book. Our conversation was amazing, as was this book. Honestly, I am not really a history book kinda person, so I was not sure what I would think of this. I also thought Dean would be very commercial, and it just wouldn't be authentic. I was wrong in both ways.

Find Road to Sparta here.

For the Runner Who isn't a Size 0: Day/Won Leggings

I am SO excited there are more running and activewear brands making their way into the industry, and I am especially excited for Candice Huffine, "plus size", or more accurately, curvy model, who has created her own fun line of clothing for runners from sizes 0-32, and they are SO cute. I love my block print leggings, especially that they are high-waisted, and I think this company has a bright future ahead.

Find Day/Won Clothes here.

For the Runner Who Gets Sore orTight and/or Travel often: CTM Band

This was created by my good friend Kyle Bowling, a Chiropractor who is a runner himself. Not only have I loved getting to know him because he actually gets us, and doesn't just try to stop us running, but he has created a product that is absolutely ideal for runners. It gives you compression, tension, and movement (hence the CTM), which allows us to go further than a foam roller or compression gear alone. These have been flying off the shelves, and some of the best elites in the world have heard about it and are using it. Get yourself or your loved one a CTM band, especially if they have to travel a lot. They will thank you.

Running for Real fans get $10 off using code running4real here.

For the Runner Who Needs More Confidence: Strong by Kara Goucher ($14)

I do not yet have this journal, but I absolutely want it. I have heard Kara on multiple podcasts talking about this book, and it sounds like it is the kind of journal I will LOVE, and I am sure you will too. If you struggle with confidence, especially when you are in the thick of training and things are hard, this journal will help you keep your mind in the right place and see the good in what you are doing. Race day will arrive, and you can feel confident you are ready..and strong!

Find Strong here.

For the Runner Who is In Heavy Training: Bodyhealth Perfect Amino  ($39.95)

I took Perfect Amino for the final few years of my elite running career, and I really noticed when I forgot to take it. I really did notice that it helped me to recover faster and feel better. Now I am back to running harder again, it is great for the same thing. If you have a race coming up that is important to you (or your runner loved one), you can't get a much better gift than the gift of faster recovery! Especially if you are a little injury prone, the faster you can recover, the less chance your body has of breaking down with injuries.

Find BodyHealth Perfect Aminohere and use coupon code TINA10 for 10% off.

For the Runner Who Wants to Look After Their Feet: Altra Escalante ($130)

I have been testing out all kinds of runner shoes this year, and these have become my favorite. Honestly, I never thought I would wear Altra...they were always a little...well, weird-looking, but they have come a long way with their designs, and I really appreciate the wide toe box (a podcast in a few weeks will explain why). I have raced in these and run most of my workouts and long runs in them without a problem.

If you are used to a high drop, you may need a little time to get into these as they are zero drop, but I went from my 4mm drop shoes to these with ease.

Also note, Steve has been wearing Altras for years, and has been raving about them, that is what ultimately gave me the nudge to get them.

Find the Altra Women's Escalante hereand Altra Men's Escalante here.

For the Runner Who Has to Run in the Dark Often: Black Diamond Spot Headlamp ($30)

I had never really been someone who had to ever run in the dark. Maybe on the odd occasion, but most of the time I would stumble my way through, and somehow manage to not fall over by staying in the lighter areas. Now, as a mother, sometimes you have to get your run done early. I talked about runner safety and how important it is in a recent blog post, but I also realized that by not wearing anything to be able to see where I was going, I was putting my safety at risk another way.

There are so many headlamps out there, but this one had great reviews and was relatively inexpensive, so I gave it a try, and I liked it a lot.

If you or the runner in your life runs in the dark often, this will be just what they need....although one word of advice, this does chafe my forehead (not a good look!!) if I wear it right on my head, so I either wear a cap or headband underneath, so it is not directly touching my skin.

Find the Black Diamond Spot Headlight here.

For the Runner Who Has to Run in the Dark Often Part 2: Amphipod Running Vest ($30)

Now, when it comes to safety, another element I never really considered before was actually being seen! I always kind of assumed I would be fine, and thankfully, I was, but it doesn't mean that I was safe. People who are up and about in the early hours of the morning are not expecting to see a runner, and in most cases, they are running late...so trying to get somewhere quickly, which means they won't expect to see you.

I didn't think I would wear this very often when I purchased it, but I do wear it often, sometimes when it is not even dark out, but because I just feel so much safer with it on. It is bright enough to catch the attention of a distracted driver, which could be a life saver with the number of people on their phones while driving now.

I really like this vest, and I have worn it with just a sports bra and shorts, so I can vow that it does not chafe :)

Find the Amphipod Xinglet Vest here.

For the Female Runner Who Wants to Run with her Phone: Koala Clip ($28)

I never used to run with my phone. In fact, I used to laugh at family who would ask me to take my phone with me. I was too serious for a phone. Now though, I see that was not just stupid logic, but also could have put me in danger many times. I love to listen to music or podcasts on some of my runs, and rather than using a safety pin to hold my phone in a pocket in my tights, this Koala clip is ideal. It also means the phone stays close to my bluetooth headphones, so they don't loose connection (which they would sometimes do when in my tights).

This is especially good for hot summer days as you can strap your phone to your sports bra without any fear of it bouncing around, and it is sweatproof, so keeps it protected from your perspiration. I will admit it does not work that well with my Lululemon Enlite bra on its own, but overall, this was one of my favorite finds of the year.

Find the Koala clip hereand use code running4real for 10% off.

For the Runner Who Has to Run in the Cold: Brooks Cascadia Vest ($110) and Brooks Canopy Jacket ($120)

I love running in vests. I am not sure why, or where that came to be, but most of my winter runs involve one of my three running vests. I usually like to underdress a little, as I hate being hot, but I find a vest is such a good compromise. You can keep your core warm, but then it does not cover your arms...okay, lets be real, armpits up, which is where we tend to get hot.

I just got this Brooks Cascadia Thermal vest, and I LOOOOVEE it! I might even get myself another one to just wear day-to-day. It is comfortable, it is light, it is warm (but not too warm). If you have cold runs ahead, this is going to be something you will wear all. the. time.

Find the Brooks Cascadia Vest here.

I also love the Brooks Canopy Jacket. EVERY runner needs a good running jacket, and this one is wind resistant and water-resistant, while being SO LIGHT, you could stuff it in any bag to be ready when you need it. In the winter, the cold can cut through you like a knife, and having a good jacket means you can throw it on top of however many layers you need that day, and feel warm enough.

I also love the color options. I have the maroon, but they also have a nice blue.

Find the Brooks Canopy Jacket here.

For the Female Runner: Lululemon Enlite Sports Bra ($98)

I know, I know, I need to shut up about this damn bra, but years later I still love it, and years later it was absolutely worth the money spent. I know $100 seems like a lot for one bra, but I am telling you, mine look exactly the same as they did the day I purchased them, because that is the thing about Lululemon, their stuff lasts SO well. I have things from 10 years ago, that are still in such good condition. This bra is just my favorite, and it is just worth every penny for me (as long as you get the right size!)

Find the Lululemon Enlite Sports Bra here.

For Runners Who Are Proud to Be: Sarah Marie Design Studio ($30-$60)

Sarah has done such a fantastic job of making us runners feel good about what we do, and show that we are in this amazing little community. I have multiple Sarah Marie outfits. Some I workout in, and some I just wear day-to-day. They are good quality, they are cute, and they are practical. I have yet to have someone come up to me and ask if it is one of her designs, but the day it does, I will be SO excited.

If you or the runner in your life loves to talk about running or show pride in our sport, this is the perfect gift.

Find more about Sarah Marie Designs here.

For the Runner Who Wants to Cook More: Run Fast. Cook Fast. Eat Slow ($16.50)

Last year I featured their first book, and I use it often, but this year, Elyse and Shalane released their second cook book, and it has even more fantastic recipes including three new variations of the ever popular superhero muffins. We have made quite a few things from this book already, and we have given Bailey a lot of the meals/snacks too as we know she is getting good quality food into her body. She LOVES it, and if you have a runner (or not for that matter!) in your life who is trying to eat healthy, they will too.

Find Run Fast. Cook Fast. Eat Slow here.

For a New Race Day Shirt (while giving this lady a little support): Running for Real T-Shirts, Tanks, Sleeveless Vests, and Cap ($22-$27)

I would love if you could support me and what I do by purchasing one of my Running for Real apparel pieces. It would make my heart swell 1000000 times if you could wear it for an upcoming race and tag me in a photo, but even if you just wear it as a pajama top, it would mean so much.

They are really soft materials, and performance made, so they will wick the sweat away and keep you comfortable. I hope you love these as much as I do.

Find Running for Real Apparel here.

For a Treat for Your Runner: Sunglasses ($12-$40)

Goodr has exploded onto the scene the last year, and around a year ago, a fan of mine (thank you Liz!) sent Steve and I a pair each. At the time, I was unsure what they were and wasn't sure about the bright blue color I was given. Fast forward a year, these are not only my go to glasses for life as well as running, but they are my number one lifesaver for when Bailey is fussy. Seriously, I save them for a last resort, and they usually work to distract her. They are apparently indestructible, and look the same as they did before I let a baby chew, hit, and play with them for hours on end.

Do yourself a favor, save your money for expensive glasses, they just get ruined anyway, get yourself a pair of Goodr...plus you can be part of the cool crowd, that's what we all want, right? ;)

Goodr Sunglasses here.

For Every Runner: Road ID ($24-$30)

Once again, coming back to safety. If you are out running and something happens. Maybe you didn't eat enough that morning and passed out, or maybe you are dehydrated, or something much worse, it can be almost impossible for a random person to know how to contact your loved ones. Road ID has been around for years, but they are SUCH a good thing for a runner to have, especially if you do not carry your phone...or if that phone is locked. Road ID contain the contact details of your loved ones, along with allergen information for you, and anything else that would be important to note.

None of us would want to be in a situation where this would be used, but really, none of us are exempt from it happening, so it is something simple to keep you safe, and allow your loved ones to feel reassured that they will know if you are not safe.

Find Road ID here.

For the Marathon Runner: SPIbelt ($22)

I do not have one of these, but the Running for Real Superstars Community RAVES about them and to be honest, I really need to get myself one after years of trying to stuff too many things in my sports bra or in pockets too small. One of these belts is handy for not having your possessions bounce around while you run, and this one is ideal for summer runs...or winter runs below layers.

Find the SPIbelt here.

For the Runner Who Struggles to Switch Off: Headspace Subscription ($96 for a year subscription)

I have always been someone who tries to do a million things at the same time. My mind is always running, and it is not surprising I have been through bouts of insomnia in my life (talked about working with a sleep therapist here). However, even with Bailey in the picture, although I have been able to slow those thoughts a little and be in the moment with her, I still feel overwhelmed a lot.

I was introduced to Headspace by my current therapist, after hearing people talk about it for years. I wasn't sure it would work for me, I have never been good at meditation in past, but this is just 10-15 minutes a day, and the founder, Andy Puddicome, talks you through it in such a calming, soothing voice. I have not managed to do it every day, but I have done it probably 5/7 days a week, and I really am starting to enjoy it.

Note, it is an app, so you will need to download to your phone.

Find out more about Headspace here. They also have a free 10 meditation trial.

For the Runner Who Needs a Hug: Oofos Shoes ($60-120)

I just got myself a pair of these recently as I was curious after hearing so many of my Superstars tell me that these shoes were their favorite running product. Now I have a pair, I can see how comfortable they are, and really do feel like a hug for your feet.

I am excited to wear these around as they really do feel nice on my feet, and although I try to be barefoot as much as possible, this time of year...it's just not realistic, these are a perfect every day shoe!

I have both the flip flop (thongs) and the shoes, which is great, as I can now give my feet the recovery they deserve in winter and summer.

Find the flipflops here or the Oofos shoes here.

For the Runner You Love the Most ;) : A Sports Massage (price varies)

Who wouldn't want a sports massage? Runner or not, it feels SO good to be pampered, and if you have been stressed out by life lately (who hasn't), this is something most of us will never do for ourselves, but we would appreciate so much. It doesn't have to be a sports massage, but any kind of massage can go very far in our busy world.

If the runner in your life is training hard for a race or has just raced, this would be ideal to help them get back to feeling themselves again.

 

Resources:

Last week's episode with Fiona Oakes 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

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

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

 

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

 

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, CastboxOvercast, Spotify, Google Playand now iHeartRadio

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

I look forward to hearing your thoughts on the show.

What would you add?

Running for More Than Yourself

Every runner runs for a reason. Many people run to stay in good health. Some run for the dreams of obtaining medals, breaking records or becoming famous. Others run because they’ve been told they will never be able to run again. Hate it or love it, runners around the world are out there putting in the miles. One person in particular runs because it gives her a platform to share what she believes in.

Fiona Oakes has dedicated her entire running career to a cause she is passionate about. She openly admits that she doesn’t enjoy running, but when she discovered she could be good at running she decided to use it for good in the best way she knew how. Since that discovery, Fiona has set four world records—you’ll have to read this slowly to comprehend what they all are.

• Fastest female to run a marathon on each continent—aggregate time 23 hours 27 minutes 40 seconds
• Fastest female to run a marathon on each continent plus the North Pole—aggregate time 28 hours 20 minutes 50 seconds
• Fastest female to run a marathon on each continent plus the North Pole (elapsed time -225 days)
• Fastest half marathon runner in an animal costume (female)

If Fiona doesn’t enjoy running, then why all the trouble to be so great?

Fiona’s passion is veganism. She runs her own animal sanctuary where she has rescued and nursed hundreds of animals. She is passionate about taking care of all of these creatures and has used running as a means to spread her message.

Trailblazer

Fiona Oakes is one of a kind. She decided to run her first marathon in order to prove that vegan athletes could be successful. At the time, both marathons and veganism were relatively novel and under-researched. She decided that if she could run well, veganism would gain more positive publicity as a legitimate and healthy lifestyle.

She excelled. Over the years Fiona Oakes has continued to raise awareness by completing marathons in Antarctica and the North Pole. One of her most impressive races has been the Marathon des Sables. The MdS is a six-day, 156-mile ultramarathon that takes place in the Sahara Desert.

Facing Moral Dilemmas

For anyone working towards a good cause, there comes a time when they must make difficult decisions. The world is not a perfect place and working to make it better is no small task. Any non-profit foundation can probably give you several novels worth of information on the difficulties that have arisen from trying to do good. A simple and well-known example is giving a crying child candy. You want the child to be happy (and to stop crying for heaven’s sake), but you know rewarding bad behavior will not be beneficial in the long run.

Now. Scale that to worldwide, social issues. You want to do good. You want to stop the suffering. But you know that if it isn’t done correctly, it may just add to the problem.

Fiona has faced some of her own moral dilemmas as she has done all she can to promote her causes. When asked about the amount of fuel consumption and pollution created as a result of traveling around the world to try to promote a clean lifestyle, Fiona was ready with her answer. “I needed to find a platform or remain silent.” She was aware of her footprint and made the decision that she must either stay in her own little world or be the voice that she knew how to be, in the way she knew how to.

The moral of this moral dilemma? Do all you can to do good. Consider before you act. Know who and what you are affecting. And in the end, remember that there will be some give and some take.

Running for Good

At the age of 17 Fiona lost a kneecap to an illness. Anyone familiar with knee injuries knows that running can be one of the most painful and difficult things to do when faced with this type of injury. Many “ex-runners” change to something less impacting, such as swimming or cycling. For Fiona, that could never be the case. Her cause was always bigger than herself. She used the biggest platform she could find and worked as hard as she could.

Running for more than yourself can be incredibly motivating when the going gets rough. Consider evaluating all the reasons you run for. There may be sources of strength you have yet to tap into or people you can help, even if you don’t consider yourself a great runner. Fiona suggests, “You never know the impact you are having. Don’t ever underestimate your own impact in whatever you are doing.” You may just be able to be a bigger voice than you realize.

Why do you run?

 

Resources:

Last week's episode with Sarah Crouch 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

Running for Good Documentary

Fiona’s Website

Fiona’s Facebook

Fiona’s Instagram

Fiona’s Twitter

Tower Hill Stables

 

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

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

 

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

 

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, CastboxOvercast, Spotify, Google Playand now iHeartRadio

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

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

How to be a Positive Runner When You Don’t Seem to be Improving

PR.

Perhaps the most commonly used jargon in the running world. In a sport that is largely about competing with yourself, a personal record can mean everything. Hours of pain, sweat, and tears can seem to mean nothing if you don’t believe you are improving. For many runners, coming in even a second earlier is the difference between elation and depression. What is it that makes us feel so deeply about certain numbers? Should we allow ourselves to have such strong emotions about something that is physiologically insignificant?

If there’s one person that is qualified to speak on this subject, it’s Sarah Crouch. Since the age of 14, Sarah was an elite runner. For 11 years straight, she set a personal record. Whether it was a 10k, a half marathon, or a full marathon, she had a race time she could celebrate, and a hunger to improve. However, around the age of 25 her luck seemed to run out. For the next four years, Sarah could not beat her past self. It wasn’t until she was faced with increased uncertainty that she found what she was looking for.

What Doesn’t Kill You Makes You Grateful

Tumor.

A word that Sarah has become familiar with. This year, Sarah was told she had a tumor in her calf. The size and depth were enough for the doctors to warn her that she may not be able to competitively run after removing it. Before the surgery, Sarah took some advice to go for a run in a beautiful place and reflect on her running career. As she ran, she let the feeling of possibly never running again sink in. “Letting that feeling hit you like a Mac truck rather than hiding from it, can actually be a really valuable experience,” says Sarah.

Facing difficulty head on is an effective way to grow. Once you have allowed yourself to think through one difficult thing, new fears are easier to overcome. “Being afraid, and letting that fear affect your behavior are two completely different things,” says Sarah.

Just a few weeks after surgery, with the bandage from the stitches still intact, Sarah lined up to run the Chicago Marathon. Although typically anxious and nervous prior to a race, this time Sarah only felt grateful.

Allowing yourself to think what life would be like without running can be the key to enjoying it more fully. It doesn’t take a catastrophe to know what you are lucky to have.

Embracing Adversity

After four years of training without a time improvement, Sarah learned how to combat negativity. Many psychologist experts agree that 70 percent of self-talk is negative. When you add in the pain the body goes through as you run, that number increases in an attempt to get you to slow down. Sarah compares this negative self-talk to a radio that is constantly playing in the background. Instead of listening to the radio, she creates her own sounds to listen to—a personal drum kit. “It’s about recognizing the voice and understanding that it doesn’t control you,” Sarah says. “You actually have the ability to consciously choose to listen to [another] sound that your brain is producing.”

Become familiar with the fears and negativity that your brain naturally produces. Once you realize you can control them, their existence alone won’t have any power over you. In fact, you can even use them to your advantage. When the negativity radio comes on, let it be a que to start pounding on your air drums.

Preparation: Negativity’s Worst Nightmare

What about when the negativity is coming from outside sources?

Even when you have mastered the self-talk dilemma, other people’s talk may bring you down. Prior to the Chicago Marathon there was a lot of talk about which American was going to come in first. Although Sarah had been a top-ten American in several recent races, she was not invited to the prerace press conference. She also overheard other runners talking about their lofty goals and the records they wanted to beat.

Hearing all that noise could’ve made anyone feel down. Instead, Sarah kept reminding herself, “Well, they still have to run the race.”

She had run 4 previous Chicago Marathon’s and knew that her experience was going to mean a lot. Knowing this particular course, the times to push it and the places the crowd will pick you up, was crucial for Sarah. Her preparation, and her confidence in that preparation, made all the difference as she ran across the finish line as the first American. The “unexpected” first made it that much sweeter.

For the Love of Running

After four years, Sarah did PR again. However, she hardly uses a watch now. Her lifelong marathon goal is still to come in sub 2:30, but she admits that probably isn’t likely to happen until she stops focusing on the numbers. Luckily, she has an incredible amount of love for running. She will run as fast as she can, for as long as she can.

The takeaways? Run fast and run your pace. Don’t let a clock control you. Prepare. Face your fears and negative thoughts head on. LOVE running. Play your own drums. Be grateful. Celebrate your victories, and then let your hunger to improve start up once again.

Resources:

Last week's episode with Jeff Galloway

Tina4Real Podcast 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

Sarah’s Website

Sarah’s Instagram

Sarah’s Twitter

Sarah’s Facebook

361 (Sarahs Sponsor)

 

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

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

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

 

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

What Does it Take to be an Elite Short-Distance Runner?

Every young athlete dreams of being the best at his or her game. Think back to your childhood days and envision yourself kicking a soccer ball in the backyard. Each tree is a suspect defender waiting for your signature juke. You can hear the crowd roar as you sprint past each victim and net the ball into the upper 90 with no time left. You whisper under your breath as the announcer in your head yells, “Goooooaaalll!” The game ends and you lie on the grass almost feeling yourself being lifted off the field by your teammates as the stadium chants your name.

Okay. Maybe this isn’t the exact scenario that played out in your head. But you’ve had a dream before too. Whatever it was, it was glorious to you. Dreaming is fun, and instantly rewarding. But do you have what it really takes to become a true elite athlete?

Enter Jake Wightman. Jake is a highly decorated short-distance runner who recently won the New Balance Fifth Avenue Mile in New York City. He also won gold at the 2013 European Junior Championships and has won bronze in both the Commonwealth Games and European Championships, all in the 1500-meter event. At the age of 24, Jake is just getting started. He is dedicated to his craft and reviewed with us what he has done to stay at the top of his game.

Putting in the Work: Physical Training

Once a dream becomes a goal, the real work begins. This can be both daunting and exciting. Jake’s success hasn’t happened on accident. He follows a rigorous training schedule, with concrete workouts every day of the week.

Here’s what a typical weekly workout looks like for Jake:

Monday:

Fast run. 8 miles at a 5:40 pace. Yoga in the evening.

Tuesday:

Hill runs. 15 reps of 75 second near-sprints up and a jog back down. Strength conditioning for 2 hours in the evening.

Wednesday:

“Easy run.” 8 miles (or two 5s) at a 6 min pace. Evening stretches and light workout of calves, hamstrings.

Thursday:

Another fast run. 5 miles at a 5:40 pace. Additional drills and sprints.

Friday:

Easy run or recovery day.

Saturday:

Time-based runs. Strength conditioning.

Sunday:

Long run. Up to 17 miles, but comfortable. A pace you can have a conversation at.

SO, if all you have written out for your daily workout is “Run,” you might want to take a page out of Jake’s book.

Depending on your distance of choice, the best type of training routine for you could be drastically different. While an elite marathon runner logs 100-120 miles a week, someone like Jake puts in 65-75 miles. Elite athletes train hard, but they also train smart. Make sure you are doing what is good for YOUR body and your type of competition.

Staying Mentally Tough

If you are reading this article, you probably already know that the majority of athletic success comes from mental toughness. Naturally gifted athletes with raw, physical abilities will not last long against persistent, mentally tough, run-of-the-mill competitors.

For Jake, it’s all about embracing the opportunity of a competition, staying positive, and remembering to be human. After you have committed to putting in the training time, every competition can be treated as a reward, a time to show what all that hard work has accomplished. For those that get nervous or anxious as the competition gets closer, Jake says, “You’ve got to remember the work you’ve put in…the race should just be the icing on the cake.”

Speaking of cake, another task of being a great athlete is remaining human. “Although it seems like [great runners] live the strictest lives possible, we’re also human,” says Jake. He goes on to say that runners at every level need to have moderation in everything. Never allowing yourself to cheat and have your favorite dessert or beer once in a while can be more damaging than helpful. Mental toughness is also about being realistic with yourself. Be dedicated, but make sure to enjoy life at the same time.

Maintaining a Positive Image

Have you thought about what changes when you actually become an elite athlete?

It’s probably mostly a waste of time to think about what you will do once you become a superstar athlete. (It’s like dreaming what you will do when you win the lottery.) You ought to focus on the day-to-day and what will get you there. However, there are a few things to consider once you finally “make it.”

As you climb the ladder of success, more and more eyes will be on you. Young athletes especially will begin to pattern their clothes, pre-competition routines, and attitudes after you. Jake Wightman gives back to the running community by volunteering at training camps and giving advice to those hopeful athletes that are hoping to break through. Remember that you are representing your sport, your city or country, and your friends and family. Being a “Pollyanna” isn’t a requirement when you start to get a little success, but remember, it’s bigger than just you.

If you are a hopeful athlete yourself, Jake gives some of his best advice to those that are determined to make their dreams a reality. “It’s just a game of being patient,” Jake says, “I guarantee if you stay with it and don’t do anything stupid or lose your head or lose your love for the sport, you will get the success you deserve from all the hard work you put in.”

So, what are you waiting for? Go out there and work hard, be patient, and never stop loving your sport and you too will find the success you deserve.

Resources:

Last week's episode with Jeff Galloway

Tina4Real Podcast 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

Jake’s Twitter

Jake’s Instagram

New Balance

 

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

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

 

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

Every runner knows that walking during a run sort of feels like cheating. Runners only walk after they cross the finish line. Walking is often seen as a sign of weakness reserved for beginners, the injured and the defeated. After all, we call ourselves runners, not walkers. Right?

What should I do when I don't feel like running?...walk!

Consider this: Jeff Galloway, former Olympic runner and professional running coach, ran his fastest ever marathon at the age of 35 coming in at a cool 2:16. He is now 74 years young with hundreds of marathons behind him and plenty more ahead. He hasn’t dealt with a running injury in over 40 years and has coached over 1 million runners to feel as great about running as he does.

His secret to his success?

Walking.

After returning from the navy, Jeff was out of (running) shape and was attending graduate school at Florida State University. He started training with a goal to qualify for the Olympic trials and was quickly introduced to the heat and humidity of the Southeast. Without taking walk breaks Jeff would literally start to hallucinate during his runs.

He found that taking a one-minute walk break after each mile he ran dramatically increased his ability to train for the Olympics. He did qualify for the Olympics in 1972 and went on to run the 10,000-meter race in Munich representing the U.S. Several years later, he was asked to create a training program for beginning runners. He implemented the “Run Walk Run” theory that he used to train for the Olympics. However, he underestimated the effect he would have not only on beginning runners, but many advanced runners around the world.

Why walking is for everyone

Walking isn’t just for beginners or people getting back into running shape. Since Jeff began his “Run Walk Run” campaign, his team has done studies on how taking short walk breaks can improve runners of nearly all levels. They have found that someone who hasn’t previously used the “Run Walk Run” method improves their marathon time by an average of thirteen minutes when they incorporate walk breaks. Oh, and that PR Jeff set at the age of 35? Yep. He even took several walk breaks during his best marathon.

But how? Why?

For Jeff, it’s all about the mental game. When he takes walk breaks (which can last anywhere from 30 to 60 seconds) he is able to focus his mind on how he’s running. He does a quick check to make sure he isn’t slumped forward, his strides are landing correctly, and his overall form is flawless.

These short breaks have helped thousands of runners keep their energy up throughout long distance runs. Jeff also attributes his injury-free running career to this technique. Each break allows him time to refocus on race strategy, correct bad form, and give his legs a short break. Better form and less fatigue is the key to injury prevention. Short breaks from running make that possible. So, what are you waiting for? Start walking!

Having a positive running attitude

Jeff approaches running with an immense amount of positivity, which he mostly attributes to his parents. Just listening to Jeff’s voice gives you the impression that he could spend hours giving advice to any inquisitive runner. In fact, he spends 5 to 6 hours a day answering emails from his running students.

In this podcast, Jeff relates two heart-warming stories that show his genuine spirit. After qualifying for the Olympic 10k, Jeff made it his personal goal to help his good friend Jack Bacheler qualify for the marathon event after Jack did not qualify for the 10k. Jeff paced Jack for that trial event and slowed down during the last few seconds to allow Jack to take the final spot on the team. Jeff Galloway also talks about his favorite student he ever had. That student went from only being able to run the distance between two telephone poles, to qualifying for Boston at the age of 75. (Listen to the podcast to find out who that student was. No spoilers!)

Approaching a race as you age is something Jeff has mastered. At some point everyone has to face the fact that their body can’t do what it once could. Joining a strong community of runners and having the attitude of “we’re all in this together” can help ease the transition. Jeff recommends changing your goals as you age. “I can focus on something else,” he says, “I can be injury free. I can enjoy every run. I can run with family and friends.”

Running (and walking) is for everyone. Coming to terms with how YOU run is important to experiencing lifelong running fulfillment. Being real with your own training and avoiding the comparison trap is crucial to being a healthy and successful runner. This is Running for Real.

Resources:

Last week's episode with Lori Richmond 

Tina4Real Podcast 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

Jeff's Books:

The Walk Run Method

Marathon: You Can Do It!

Half Marathon: You Can Do it!

Running Until You Are 100

Mental Training for Runners

The Story of the Human Body By Daniel Lieberman

Jeff’s website

Jeff on Twitter

Jeff on Instagram

Run Disney

 

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

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

 

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

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

This children’s book writer and illustrator is the artist behind View from My Run, where she does scenes from along her runs in the same time it takes her to do the run itself. She indicates on her site that she has always been an artist but it took her 39 yrs to become a runner and a bit longer to marry the two together.

Lori was successful in the business world as a Corporate Creative Director and then moved on to a career that blended her passion for art and children’s literature. We discuss the process Lori goes though in developing her books and the amazing process it takes to let the picture build the story with a limited number of words allowed in the genre of writing for children.

As Lori progressed as a runner she found she was using her run time to problem solve in her business life and had a desire to blend the two together. From that A View From My Run was born, where she paints scenes from her runs in the same time that the run took. She has also now worked with the NY Roadrunners Club and others to help runners develop their artistic side.

Today’s Guest

Lori Richmond is a picture book illustrator in children’s publishing. She has appeared on Today, Good Morning America and CNN. She lives in Brooklyn NY with her husband and two sons. She runs and draws her runs in New York.

What you will learn about:

• How Lori jumped, at age 39, from a 20 yrs career in a Corporate Creative Director role to go back to her roots as an artist. She built herself an 18 month exit plan that allowed her to return to a passion of art and children’s literature.
• The process Lori follows in developing a story idea into a picture book where the words and the story blend together into a cohesive whole.
• How Lori considered herself a fitness failure from childhood, but at age 39 she realized she also needed to take charge of her health in addition to taking charge of her business career. She was inspired by her sister and others in her studio that were runners, including one studio mate that wrote the first C25K program. Her first road race was a half marathon.
• We discuss how she blended running and art. Her inspiration was realizing her training was paralleling her art work and how she used her runs to problem solve in her artistic life. A photograph taken on a run across the Manhattan bridge inspired her to paint the scene and then realized that a good side project for her to relieve stress was to paint the scenes from her runs to marry the two together.
• We discuss the comparison trap, how we compare ourselves to others, rather than focusing on how we feel when we are doing an activity. You don’t have to be the best to get something out of it, the joy comes from the feelings. When you run, you have to trust your plan and training. When you do art, or any endeavor, you have to also trust your plan. You have to go forward from where you are, not where others are. Stay with your own compass and where you are in your own plan.
• We discuss how Lori paces her drawing like her running when trying to determine how to finish a scene in the same time as her run duration. She adjusts her strategy to use materials or details based on the time she has. The same applies to race strategy where she adjusts based on the times she is actually running vs a plan.
• How she has found that she sees her surroundings differently now that she is paying attention while she is running vs being so how we are so over scheduled and busy that we neglect to admire what is around us.

Inspirational Quotes:

Children are fearless in their artwork and use their imagination to draw the most beautiful vision they see in their mind. And then at some point we are taught that if it does not look like what you are drawing, it is wrong. When it is imperfect, that is what makes it yours. Concentrate on how you feel rather than what it looks like.

Drawing is visually expressing your idea, and if you communicate, even with as simple as a stick figure, it is a success.

The unfinished ones sometimes end up being the most interesting ones.

Resources:

Last week's episode with Derek Murphy of Marathon Investigation

Tina4Real Podcast 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

Lori on Instagram

Lori on Twitter

Lori's website

Bunny's Staycation Book

Oopsie-Do Book

A Hop is Up Book

Skelly's Halloween Book

 

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

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

 

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

 

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

Today we are talking to the man behind Marathon Investigation, a website that seeks to “out” the cheaters of the running world. Derek is himself a runner, has done 11 marathons.

The podcast covers how Derek ensures that there are not issues with the data he is seeing/using from race timers/directors before he publishes a report on those who he believes have cheated. We also discuss why he believes people are engaging in this behavior and how social media has both increased the prevalence and made it easier to identify who might be doing so.

This podcast also discusses the controversy behind transgender runners and the issues that surround their ability to participate in races.

This podcast is a wide ranging discussion of some of the issues around the impact of cheating on racing and what each of us can learn from the cheaters being reported and how we can help be vigilant when we see infractions happening around us and reporting it to the race directors.

Today’s Guest

Derek Murphy, a financial analyst, father and runner, is the person behind the website Marathon Investigation.

What you will learn about:

• Who is Derek, the man behind the website.
• The goal of the website is to bring out and identify those who cheat in races, originally to call out those who cheat to qualify for the Boston Marathon but has expanded to other race distances and types and to exposing those who cut a race to reach the podium.
• How cutting the course is only one way to cheat, others include trading or selling bibs.
• How Derek was surprised at how easy it was for him to look at race data and determine people were cheating. It spurred his interest in trying to identify those who were trying to profit from others or stealing from someone else. He tries to follow those he suspects to see if there is intent to defraud vs those who cut a course because they are fatigued or not well.
• How sometimes people themselves prove they cheated by posting their Strava data that clearly shows they didn’t run the entire race. Or clearly shows they have edited the data.
• Why Derek believes that despite it appearing it focuses on the negatives of the sport, those who benefit but actually then getting into a race like Boston makes it worthwhile. He also has begun to try to balance the negative by reporting on positive stories related to running like charities involved in running to helping people disqualified by mistake get their results corrected.
• Why Derek decided to cover the issue of transgender runners qualifying for Boston and how difficult it was to balance the discussion so that the issue received the attention it deserved with making sure the intention came across properly. How important language/terminology was to the discussion and how it caused the runners concern over their safety during the race itself.
• We cover the mass cheating that happened at the Mexico City Marathon/Half Marathon, over 3,000 runners out of roughly 28,000 were disqualified this year and Derek says the real number cheating was over 5,000 and the officials are under-reporting the totals. The impetus was the medal series and runners coveting the medals and being willing to cheat to get them.

Inspirational Quotes:

The part I hate the most is writing the articles but reporting things to the race directors was not effective at making the practice stop. At most I probably write about 10% of what I notice, the rest I do simply report it to the directors and move on.

Resources:

Last week's episode with Dean Karnazes

Tina4Real Podcast 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

Marathon Investigation on Instagram

Marathon Investigation on Twitter

Marathon Investigation on Facebook

Amelia Gapin Podcast epiosde

Marathon Investigation website

 

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

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

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

 

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

These two sports psychologists may have different areas they focus on, but they both love to run; Dr Helen Lane and Professor Andy Lane both race marathons, have run over 200 parkruns and even enjoy ultra marathons. This means they get the running struggles we go through and how important the mental side of training the mind is to racing well. Helen and Andy have both worked with professional athletes to help them reach their potential, as well as teaching runners psychological skills training techniques such as imagery, anxiety regulation, and emotion

regulation.

If you love learning more about the mind, and how we can learn to handle the negative thoughts that go through our mind when we are in the hard part of a race, you will love this husband and wife episode, where there is a lot of humor and fast talking British and New Zealand accents, be ready to listen, and be ready to learn!

Today’s Guests

Dr Helen Lane has a PhD in attitudes to eating among exercisers. She has authored several

articles including the commonly used measure of mood called the The Brunel Mood Scale and a

version of the Eating Attitude Test.

Andy Lane has a PhD and is BASES accredited sport and exercise scientist, a fellow of BASES,

Chartered by the British Psychological Society, and a psychologist registered with the Health

Professionals Council.

What you will learn about:

* How Helen and Andy met, and if they psychoanalyze one another

* What Andy has learned in the 100 peer reviewed journal articles he has worked on

* The powerful impact of sad or depressed thoughts and how it can really affect your ability to run well

* How important it is to go for a run if you are in a difficult period of your life

* Why the fear of failure is not necessary a bad thing, and how to limit the pressure you feel for a race when you have told so many people you are going the race

* Why you should have some kind of effort involved with you goals, rather than exclusively time goals

* Why EVERYONE has a self confidence issue, and why knowing that makes us feel like we are not alone

* How we are all connected emotionally to food, and guilt can be present even while we are eating food we enjoy

* The relationship between food and performance, and how runners can be affected by a need to be thin

* The strategies to use to get through the hardest parts of the race, including imagery of a runner you admire (really interesting!)

* Running with music can actually help you run faster if you find the right rhythm

* What to do if you have a bad race; how jumping in another race COULD be a good idea, in the right circumstance

* Why having a break after a great race will help you to reassess and think up a new goal, if you go back into it without much rest, you are going to struggle

Listen to the Running for Real Podcast here:

Inspirational Quotes:

You get trapped in the event. You might be the expert, but you are still trapped in the event. You do need to hold back when you are giving advice out, and it is difficult to take advice as well, no matter how well intended it is.-Andy Lane

A small mark of depression can lead to all sorts of devastating or negative results that go on from that.-Andy Lane

Everybody needs a bag of tricks to identify and use in the dark moments.-Andy Lane

Your emotions are evolutionary functions to tell you what is important- Andy Lane

Human beings are competitive, so we have competed with ourself by saying that (a time we want), so we can easily think we are failures.-Helen Lane

Everyone underneath has an underlining self esteem issue, they are not confident in all situations- Helen Lane

These two sports psychologists may have different areas they focus on, but they both love to run; Dr Helen Lane and Professor Andy Lane both race marathons, have run over 200 parkruns and even enjoy ultra marathons. This means they get the running struggles we go through and how important the mental side of training the mind is to racing well. Helen and Andy have both worked with professional athletes to help them reach their potential, as well as teaching runners psychological skills training techniques such as imagery, anxiety regulation, and emotion regulation.

If you love learning more about the mind, and how we can learn to handle the negative thoughts that go through our mind when we are in the hard part of a race, you will love this husband and wife episode, where there is a lot of humor and fast talking British and New Zealand accents, be ready to listen, and be ready to learn!

Today’s Guests

Dr Helen Lane has a PhD in attitudes to eating among exercisers. She has authored several articles including the commonly used measure of mood called the The Brunel Mood Scale and a version of the Eating Attitude Test.

Andy Lane has a PhD and is BASES accredited sport and exercise scientist, a fellow of BASES, Chartered by the British Psychological Society, and a psychologist registered with the Health Professionals Council.

What you will learn about:

• How Helen and Andy met, and if they psychoanalyze one another 
• What Andy has learned in the 100 peer reviewed journal articles he has worked on
• The powerful impact of sad or depressed thoughts and how it can really affect your ability to run well
• How important it is to go for a run if you are in a difficult period of your life
• Why the fear of failure is not necessary a bad thing, and how to limit the pressure you feel for a race when you have told so many people you are going the race
• Why you should have some kind of effort involved with you goals, rather than exclusively time goals
• Why EVERYONE has a self confidence issue, and why knowing that makes us feel like we are not alone
• How we are all connected emotionally to food, and guilt can be present even while we are eating food we enjoy
• The relationship between food and performance, and how runners can be affected by a need to be thin
• The strategies to use to get through the hardest parts of the race, including imagery of a runner you admire (really interesting!)
• Running with music can actually help you run faster if you find the right rhythm
• What to do if you have a bad race; how jumping in another race COULD be a good idea, in the right circumstance 
• Why having a break after a great race will help you to reassess and think up a new goal, if you go back into it without much rest, you are going to struggle

 

Inspirational Quotes:

You get trapped in the event. You might be the expert, but you are still trapped in the event. You do need to hold back when you are giving advice out, and it is difficult to take advice as well, no matter how well intended it is.-Andy Lane

A small mark of depression can lead to all sorts of devastating or negative results that go on from that.-Andy Lane

Everybody needs a bag of tricks to identify and use in the dark moments.-Andy Lane

Your emotions are evolutionary functions to tell you what is important- Andy Lane

Human beings are competitive, so we have competed with ourself by saying that (a time we want), so we can easily think we are failures.-Helen Lane

Everyone underneath has an underlining self esteem issue, they are not confident in all situations- Helen Lane

Everyone has a little bit of an emotional problem with eating; they eat when they are stressed, bored, not when they are hungry, overeat in social settings...we all have this awareness with food, almost a preoccupation with food.-Helen Lane

If I look at social media, I would not know what to eat.- Andy Lane

If you want to find an angry person, find a hungry person!- Andy Lane

Rethink what fatigue means. Fatigue is an indicator you are working hard. It is not to be feared, it is accepting that you are working hard.- Andy Lane

It is very difficult to get from the very highs and maintain those highs, it's unlikely you are going to have another Olympic Gold Medal winning moment two months after.-Andy Lane

Resources:

Last week's episode with Dean Karnazes

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This internationally renowned athlete known for pushing the limits of his endurance shares real running moments he never has before. Dean, at age 14 ran a marathon to raise money for charity. He started running home when he was in kindergarten and has always had a love for moving. He is known for his amazing endurance achievements, continuing to push what his body is capable of achieving.

Dean most recently ran 50 marathons, in all 50 US states, in 50 consecutive days, finishing with the NYC Marathon, which he ran in three hours flat. Dean has also run for 24 hours straight on a treadmill in Times Square. He has run in many many incredible places around the world, on all the continents, across the Gobi desert. He is truly an amazing athlete, and is here to talk about his latest adventure; running the spartathlon, and completing the final 75 miles without any food or fuel other than water.

For those who are still running in your later years, Dean is especially inspiring as he is now 55 years old and still going strong. If you want to hear questions and a discussion with Dean unlike any other podcast, this is the episode for you.

Today’s Guest

Dean Karnazes is an internationally renowned athlete known for pushing the limits of his endurance. Dean has run 350 continuous miles, foregoing sleep for three nights. He's run across Death Valley in 120 degree temperatures, across the Gobi desert, and a marathon to the South Pole in negative 40 degrees. On ten different occasions, he's run a 200-mile relay race solo, racing alongside teams of twelve.

What you will learn about:

* What makes Dean’s calves the way many recognize him.

* How Dean had what most would consider an ideal life but was not happy with his non-running life, because things were just too easy and routine.

* How Dean keeps all the fan letters he gets in special folders in his trophy room.

* Dean discusses his recently released book The Road to Sparta and how he tried to recreate to the best he possibly could, the run Pheidippides did that inspired the marathon as a race distance. He discusses how as runners we get so caught up in the moment and our stubborn pride can prevent us from doing what we know we should do.

* Dean discusses how difficult it is to deal with all the crowds of people that come out to see him during his endurance events and being torn between needing to rest and wanting to acknowledge the effort they made to come out to see him. How he ended up choosing to forgo his own self care.

* When we are struggling during a half or full marathon it is a unique sensation to us as runners. Most people don’t have any way to relate to our experience other than perhaps a woman giving birth. We don’t have those intense moments on a day to day basis. There are moments of extreme doubt and suffering that you don’t normally experience in day to day life.

* How when you run overnight, you are overriding all your normal processes but your body takes over and your body finds a way to compensate and you are sleep running.

* Dean describes the anguish and struggle that every runner goes through during an endurance race. Shared experiences bring us together and builds bonds and how it doesn’t matter if you are an elite marathoner or first time 5k runner, you share the same experience. Dean runs every race that he attends because he feels it is important to share the experience with others.

* Dean talks about his participation with Marathon Wines, which is targeted to runners. Greece is the home for fine wines and there are stories of the early Greek runners drinking wine along their runs. The vines in Santorini make unique wines, high in electrolytes and by participating he is helping Greece.

Listen to the Running for Real Podcast here:

Inspirational Quotes: