The Running for Real Podcast

This is the time when a lot of us are thinking about our running goals for the new year. Maybe you have a big race in mind, or you want to be more consistent in your training. Maybe you're struggling because you feel as though you "should" have a goal, but don't.

Steve Picucci has coached hundreds of runners, many of whom have won championship titles and achieved their personal bests under his guidance - including Tina, who also happens to be his wife. In this episode they share their thoughts on setting goals, the way they shift over time, and how they might not always be what you imagine.

Tina: "...those of you who say, 'I have this really big goal that I want to accomplish,' or 'I really want to make this year count,' or 'this has to be the year I do X, Y, Z,' whatever that may be, when we think of our running in those terms, we're kind of setting ourselves up for failure."

For one thing, she says, "the fun is sucked right out of it." Unless you're a professional runner, by putting those pressures on yourself, you're taking something that should be an escape and a joy and making it one more stressor in your life.

When you place a time limit on achieving something, or take the Eminem-like approach that a particular race is your "one shot," you're putting yourself in a position where it's unlikely that you'll reach your goal, and even if you do, you'll have missed out on so much along the way.

As Tina says, "We already walk the line between commitment and obsession as runners, and I really think that having that need to commit pushes us over into the part of obsession."

Steve: "I always tell the athletes I work with that a lot of the stuff we do outside of the running is just as important or more important than the actual running you do."

The obsession with achieving a goal leads many runners to get so wrapped up in specific aspects of training that they neglect other parts. They get injured or don't recover sufficiently to reap the benefit of their workouts because they're overtraining, and as Steve observes, "people just kind of miss the fact that one of the most important things is you've got to be consistent and you're never going to be consistent if you're overtraining."

Steve: "It's okay to have that big, top-step goal, but you've got to focus on the little goals, the intermediate steps, to get to that big goal."

Runners often focus so narrowly on one big goal that they don't appreciate the smaller steps along the way and give themselves credit for accomplishing them. Those steps don't have to be time goals; they could be remaining consistent with your strength training or foam rolling. A goal doesn't always have to be a number.

Steve: "You've got to figure out where your passions are and what you want to do and then also evaluate where your commitment is."

One key element to achieving a big goal is being realistic about it. You have to be honest with yourself not only in terms of if you have the physical ability, but if you have the resources. Do you have the time to devote to it?

Steve: "I think modifying [a goal] is a little bit of a hard thing because you want to keep that big dream goal, but I think it's okay to have a different route you can take, as well."

Maybe your goal is to qualify for Boston, but you can't quite meet the standard. Might you be able to do it in a couple of years when you're in a new age group, or in a better position to do the necessary training?

Maybe you're a masters runner and your fastest times are behind you. You have to "not forget the past, but not compare to it, just like you don't want to compare yourself to every elite athlete or every high-level Olympian."

Steve also points out that "a goal doesn't have to be tied to a time or even a race." It doesn't have to be something that's obvious to other people; it just has to mean something to you.

Goals aren't the only things that might need to be modified. When you know what you should be doing to achieve your goals but you're not doing it, Steve recommends asking yourself, "What's the one thing I can do today to help me down the path to get back to that?".

Most importantly, "If you don't get everything right, don't beat yourself up about it."

Tina: "I just want to remind you that even if things seem to be falling apart right now, even if you're not managing to do what you want to do and it's looking like once again you're letting yourself and everyone else down, you are not. You're out there doing it, even if it's not as much as you'd like. You are doing something that most of the population is not, and accomplishments and successes don't make you who you are."

Tina's interview with Mary Cain

Mile 20 Mental Training Course

#Together22Goals

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Go here to get 30% off your first three months.

We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone.
• Leave an honest review on iTunes or your favorite podcast player.
  • Your ratings and reviews will really help us grow and reach new people.

Not sure how to leave a review or subscribe? You can find out here.

"Thank you" to Steve. We look forward to hearing your thoughts on the show.

Another special episode this week. Join podcast host (and podcast guest) and all round runner inspiration, Marcus Brownwith Tina for this week's together run. Tina and Marcus went for a sunrise New Years Day run along one of Tina's favorite loops in St Albans. Hear the two friends go through a check in with nature, body scan, senses check in, check in mentally and emotionally and go onto a conversation. Tina and Marcus discuss the "new year, new you" hype that appears this time of year. Instead, Marcus asks the listeners to consider loving, forgiving, embracing, you, in this moment.

Part meditation, part reflection, part check-in, join Marcus and Tina for #togetherrun37

Running Realized

As always, no sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team:

Through a monthly donation on Patreon. To sign up, click here.

You can share on social media and let others know about what you are loving in these together runs.

You can leave a review on iTunes.

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

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

Thank you for joining, we look forward to hearing your thoughts.

We have our second guest hosted #togetherrun this week. Join Superstar and community member Camilla for a run around Venice in the early morning. Camilla takes us through a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation where we can get to know her, and talk through some of the things on her mind.

Camilla starts the run at San Bortolo near Rialto, then takes us through Venice passing all of these famous sites:

• San Marco
• Santo Stefano
• Academia bridge
• Punta salute
• Along zattere
• Santa margherita
• San toma

The photo of Camilla is from San Marco

Part meditation, part reflection, part check-in, join Camilla for #togetherrun36

No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team:

Through a monthly donation on Patreon. To sign up, click here.

You can share on social media and let others know about what you are loving in these together runs.

You can leave a review on iTunes.

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

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

Thank you for joining, we look forward to hearing your thoughts.

We have our second guest hosted #togetherrun this week. Join Superstar and community member Camilla for a run around Venice in the early morning. Camilla takes us through a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation where we can get to know her, and talk through some of the things on her mind.

Camilla starts the run at San Bortolo near Rialto, then takes us through Venice passing all of these famous sites:

• San Marco
• Santo Stefano
• Academia bridge
• Punta salute
• Along zattere
• Santa margherita
• San toma

The photo of Camilla is from San Marco

Part meditation, part reflection, part check-in, join Camilla for #togetherrun36

No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team:

Through a monthly donation on Patreon. To sign up, click here.

You can share on social media and let others know about what you are loving in these together runs.

You can leave a review on iTunes.

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

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

Thank you for joining, we look forward to hearing your thoughts.

2021 has been an exciting year for Running for Real. We've changed direction a little bit, but one thing that remains constant is our sense of community and our desire to make everyone feel included and welcome. Our theme for the new year is #Together22, and we're looking forward to getting to know you all better.

Another change is that the Running for Real team has grown. To help you get to know us better, the team members have chosen podcast episodes from the past year that especially resonated with them. We hope that you enjoyed - or will enjoy - them as much as we did!

These are the episodes that we selected. To read each team member's comments, please visit the show notes page on the Running for Real website

From Kat Mackay, Community Manager:

Special Edition NYC Together Run 29

Jon Green: Green is the New Bronze - R4R 264

From Maria Vargas, Strategy and Philosophy:

Running Realized Episode Three: The Inner Disconnect (Shaun Martin segment)

From Kelsey Wang, Head of Design and Sandy Guiterrez, Creative Content:

Mishka Shubaly: We're Here Because We're Not All There - R4R 267

From Stacey Saunders, Events Manager:

Kayleigh Williamson: Don't Let Somebody Else Tell You What You Can and Cannot Do - R4R 270

From Jeremy Noessel, Podcast Editor and Audio Consultant:

Malcolm Gladwell: A Little Focus Goes a Long Way - R4R 258

From Erica De Los Santos, Inclusion Manager:

Jordan Marie Brings Three White Horses Daniel: Running for Cause - R4R 225

From Sally Pontarelli, Content and Operations Manager:

Tommie Runz: You Can Only Control You at this Moment - R4R 262

A big "thank you" to all of Running for Real's podcast guests, listeners, and partners this year!

Sign up for the Running for Real Newsletter

Running Realized podcast

Tina's Together Run in St. Albans

Maria's blog, It's Your World

Kat's Instagram

AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good!

Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription.

Zencastr is an all in one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy.

Go here to get 30% off your first three months.

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA for 15% off your order.

We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone.
• Leave an honest review on iTunes or your favorite podcast player.
  • Your ratings and reviews will really help us grow and reach new people.

Not sure how to leave a review or subscribe? You can find out here.

What a special treat! Today you can join Tina for a run through the English countryside. Run amongst sheep (literally!), squelch in mud, go through kissing gates, and even check out a red phone booth. This run is through the Shropshire hills and will be as close as you can get to running through West of England

Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation.

Part meditation, part reflection, part check-in, join Tina for #togetherrun35

No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team:

Through a monthly donation on Patreon. To sign up, click here.

You can share on social media and let others know about what you are loving in these together runs.

You can leave a review on iTunes.

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

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

Thank you for joining, we look forward to hearing your thoughts.

Josh Lifrak was the director of the Chicago Cubs' Mental Skills Program when they won the 2016 World Series, ending a 108-year championship drought. He was the Mental Performance Coach for the New York Mets, and now he helps even more people optimize their performance through his work with Limitless Minds.

The Covid-19 pandemic has made the past couple of years hard for a lot of us. Today Josh shares his advice on how to work through these difficult times.

"I was realizing that I could have a bigger reach, a bigger scope of contribution in the world, if I were to move away from sports."

The work that Josh did with sports teams had a huge impact on them, but he felt that his direct sphere of influence was tiny. He'd also been working with different companies, and says that he "was seeing how what we teach in sports has this incredible reach into the corporate world."

He realized that one of his biggest values was in terms of workers' contribution. Even though his position in major league baseball seemed to be a dream job, he left it in order to reach more people and to "have them have these moments of 'aha!' and these moments where their lives were getting impacted."

"[Team manager] Joe Maddon…always used to say, 'be present, not perfect.'"

Changing his career was stressful, but when he's faced with a situation that could seem overwhelming, Josh reminds himself that "the attempt to be perfect…it's not realistic. And I think once you accept that, then you can kind of move past it in a lot of ways."

"A lot of times we hear, 'Gotta be positive. Be positive, be positive.' Well, the reality is there's things to not be positive about."

Instead of trying to find the positive in everything, he accepts the negative aspects of a situation and then figures out how to move forward. As he explains, "You can't change what's already happened, but your actions can change what happens in the future. The past is not predictive of the future, but what you're doing in the present is."

"The biggest thing is making a conscious decision for our own direction in our own minds and deciding how we want to be on a daily basis."

Being intentional in his actions is a big part of Josh's philosophy. That means doing things "with purpose, on purpose." You have to establish your own values, rather than simply accepting someone else's agenda. " When you decide who you're going to be, then your actions kind of align with that," he explains.

"When you're in something that you don't really like, what that really is doing is giving you an opportunity to see what you do want."

The past couple of years have been hard for a lot of people, but Josh sees the other side. He offers some advice for 2022: "If there were things you didn't like or if it was a tough year for you in 2021, take stock of that and go, 'Okay. Well, what would the flip of that be? This is what I don't want; I'm pretty clear about that. What could I do to flip that on its head? And what does that look like if it was 180° the other way?'"

Josh's previous interview on Running for Real

Josh's Twitter

Josh's LinkedIn

Limitless Minds' website

AG1 is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help strengthen your immune system. It's simple to make and it tastes good!

Go here to get a FREE year's supply of Vitamin D and five FREE travel packs with your subscription.

Zencastr is an all in one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy.

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We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone.
• Leave an honest review on iTunes or your favorite podcast player.
  • Your ratings and reviews will really help us grow and reach new people.

Not sure how to leave a review or subscribe? You can find out here.

"Thank you" to Josh. We look forward to hearing your thoughts on the show.

Tina is back home in St Albans, England, and takes us through a together run along one of her favorite loops. Sharing memories, experiences, and moments that made her the person she is today.

Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation.

Part meditation, part reflection, part check-in, join Tina for #togetherrun34

No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team:

Through a monthly donation on Patreon. To sign up, click here.

You can share on social media and let others know about what you are loving in these together runs.

You can leave a review on iTunes.

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

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

Thank you for joining, we look forward to hearing your thoughts.

Exactly a month after they ran ten miles of the New York City Marathon together, Tina and Elyse Kopecky connected to talk about eating to support your running, how "healthy" eating can become unhealthy, dealing with a picky eater, and how to set the tone for your entire day.

Elyse is a mom, a trail runner, and with her co-author, elite runner Shalane Flanagan, a three-time New York Timesbestselling author.

"I did want to run a marathon at one point in my life, just to experience it."

Elyse was a competitive runner in college, but she suffered from low bone density and stress fractures, amenorrhea, compartment syndrome, and I.B.S. By the time she graduated, she was burned out on racing and had no desire to get back on a starting line. "I still had a love for running and got really into trail running," she says, "but just running casually, like going for five mile runs with friends at a slow pace."

As time went on though, she wanted to run a marathon. It happened that her 40th birthday coincided with the New York City Marathon's 50th anniversary and her friend Shalane Flanagan completing the six world marathon majors in six weeks, finishing in New York. Clearly it was the race that she had to do.

"I wanted to prove to myself that all the nutrition advice that I was giving everyone else would work for myself."

She was nervous going into training: "If I ended up with a stress fracture while marathon training, I would think I was a fraud, like none of my nutrition was working." But it did work; she ran the entire 26.2 miles without ever hitting a wall. She used to think that she couldn't eat before running because she has a sensitive stomach, but training for the marathon taught her that eating before a run actually helps her.

"When I'm marathon training, I'm like a grizzly bear."

Elyse says that people would be surprised if they saw how much she ate when she was marathon training. It wasn't easy because I.B.S. limits the foods that she can tolerate. She had to cook constantly, which was the hardest part of training. "The miles are the easy part; that doesn't take up as much time," she says.

That doesn't mean that she only eats "healthy" foods. During training, she found that she needed gels and sports drinks, because "sometimes foods that seem less healthy are the ones that are going to fuel me the best."

Everyone has to find what works for them, but the important thing is to take in enough fuel. Elyse observes, "I used to think that I wasn't a long distance runner because I never felt good past five miles, but now I realize that it was because I wasn't eating enough beforehand to feel good past five miles."

"I think I was meant to have a picky kid so that I could relate more to parents and who knows, maybe this will result in a book down the road."

Some people, like Elyse, can't eat certain things because of health issues. Others, like her son, just don't like them. Her daughter will try anything and has "an incredible palate." Elyse says that "with her being my first kid, I was like, I don't understand what's wrong with parents, like why they can't figure out how to feed children."

Her son is a different story. She's figured out what he will eat, and makes sure that he has healthy, balanced meals, even if that means preparing the same dishes over and over. "They're not vegetables," she acknowledges, "but I think parents get caught up that it has to be vegetables. There are a lot of nutritious foods that are not vegetables."

"I think I need to put it out there more on social that I do eat normal. Like my family does go out for tacos, we do get pizza take-out on Fridays."

There are a lot of Run Fast. Eat Slow fans in Bend, OR, where Elyse lives, and they frequently stop to talk to her at the supermarket. She jokes with Shalane, "I don't want them looking at my cart because I have tortilla chips in there, and ice cream, and beer." She emphasizes though, that it is a joke.

"I want people to know if you think you're eating perfectly, you probably aren't. If you're stressing that much to where your diet is perfect every single day, then maybe you're not enjoying food, and it gets to a point where it's unhealthy to eat overly healthy."

"The more you restrict yourself, the more you're going to want that food."

Because she allows herself to enjoy all foods, Elyse doesn't develop a craving for something because she's been depriving herself of it. That allows her to easily avoid overindulging over the holidays, which is a pitfall for so many people. She likes having something sweet every day, but she tries to make sure that it's something healthy, like homemade muffins or cookies made with butter. "I think that food is meant to be enjoyed and everything should taste delicious," she says, "even healthy food."

"We believe that how you start your day impacts your whole day."

Elyse and Shalane's new book, Rise and Run, is subtitled, Recipes, Rituals, and Runs to Fuel Your Day. The title reflects their belief that, as Elyse says, "how you start your day impacts your whole day, and that's everything from your mindset in the morning, to getting outside and getting the first rays of sunlight and setting your circadian rhythm by moving outside. That doesn't mean you have to go for a 10 mile run, but even just a two mile walk in the morning at first light can really impact your entire day in a positive way."

The book is full of advice about training and how to start your day more mindfully, and of course, delicious, nourishing recipes. As Elyse says, "the biggest part of starting your day right is what you eat in the morning."

Elyse's website

Run Fast. Eat Slow. website

Rise and Run

Elyse's Instagram

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the Planet. Go here and use the code TINA for 15% off your order.

Tracksmith is a Boston based company that truly cares about the quality of their running clothes. Running can be demanding on our clothes; they definitely go through wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers work with the finest materials and keep you in mind as a runner, with spots for your keys, phone, and fuel. You can go here to check out my favorites!

Go here and use the code TINA15, and Tracksmith will donate 5% of your purchase to Runners for Public Lands, and you'll get free shipping!

Zencastr is an all-in-one podcast production suite that gives you studio quality audio and video without needing all the technical know-how. I've tried all different platforms, I've tried all different types of things and I am obsessed with Zencastr. I love it. I encourage everyone I know to use it because it is just so easy.

Go here to get 30% off your first three months.

We know there are so many podcasts you could listen to, and we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that the topic will resonate with them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are others are too, and you will help them feel less alone.
• Leave an honest review on iTunes or your favorite podcast player.
  • Your ratings and reviews will really help us grow and reach new people.

Not sure how to leave a review or subscribe? You can find out here.

"Thank you" to Elyse. We look forward to hearing your thoughts on the show.

Tina hoped to share a Together Run through Boston before flying to the UK, but rain meant this was not possible. Instead, Cynthia leads us through a guided run with a special twist. As a runner pianist who balances between these two disciplines, Cynthia gives us something unique and enjoyable to try for this run

Join us for a check in with nature, body scan, senses check in, check in mentally and emotionally and onto a conversation. This week, Tina discusses

Part meditation, part reflection, part check-in, join Tina for #togetherrun33

--

No sponsors today, trying to keep this authentic and like really running with a friend. If you want to support Tina and the Running For Real team:

Through a monthly donation on Patreon. To sign up, click here.

You can share on social media and let others know about what you are loving in these together runs.

You can leave a review on iTunes.

Apple (iTunes) Podcast | Sticher | Castbox | Overcast | Spotify | Google Play | iHeartradio |

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

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

Thank you for joining, we look forward to hearing your thoughts.