The Running for Real Podcast

"That's what Circa 95 represents. It's to just be yourself. And it's not only us, it's you, it's everybody that wants to be down with Circa 95."

Circa 95 was born when Patty and Reph were trying to figure out how to engage more with their community. As Patty says, "our music is really about the people, it's really about where we come from." The name comes from the decade, which was the golden era of hip hop, and is also a play on the numbers.

"Because for us it is our 9 to 5 to do music, art, and culture. This is our lifestyle every day. Everywhere we go, we are Circa 95. We want to make sure that young people don't all of a sudden have to put a suit and tie on and change who they are, that they are accepted for who they are wherever they walk into a room."

"We don't want to leave this world with an empty backpack."

Society tells us that if we have a passion, we have to focus on it to the exclusion of our other interests. Patty and Reph disagree. "We don't have to compartmentalize ourselves as human beings," Patty says. "We're all born with a backpack that's empty, but we want to fill it with the skills and the things that we love that carry us through our lives."

"We planted those seeds and now look, boom, it's like we have a full garden."

Running crews have played an important role in building community in city neighborhoods. In New York, even when they couldn't run together during the pandemic, members asked themselves, "How can we support each other? How can we continue building throughout the boroughs? And that's still going on to this day, we're still connecting with each other, we're still supporting each other, and we're showing up for each other." It took time, but the city is filled with running crews now.

"There's a little Bolt in every neighborhood, Mo Farah everywhere, there's a Sha'Carri in every block."

There's so much untapped potential in many neighborhoods, and Patty and Reph want to help kids realize their talent. "We want to get the kids off the block that's like chilling on the corner. Like those are the kids that we want running." They've succeeded; some of the kids who started running with them have gone on to complete marathons.

"You know for Lena Horne to have lived there, Paul Robeson, you know what I mean? Running by those buildings where they would have come out of, it's like we are the artists now, but they were the artists of that time."

Running enables you to see the spaces around you in a new light. For Reph and Patty, it's been a way to learn about landmarks that are important to them as people of color. It's a way to connect with your neighborhood's history, and by extension, your own.

"Try to say 'yes' more to the things that you're scared of, try to say 'yes' more to the things that make you nervous, and get into those feelings and work them out and challenge them."

You have to be open to opportunities, willing to connect in different ways, and believe that you have everything that you need to succeed. "Imagine that the world is conspiring to make everything happen that you want, right? That the world is on your side, that you have everything in your disposal even though you might not think so."

"Running reminds me every day that I'm in my own race, that I'm in my own pace and I do not have to chase anyone. I only have to chase me."

Comparing yourself to others is usually a recipe for failure. As a runner, it can mean being injured when you push yourself too hard trying to keep up with someone else, or being angry with yourself for not being "fast enough" or "good enough." You have to let go of your ego, and remember that "they're just running their race and you have to run your own."

"We're trying to keep it real as much as possible and real with ourselves, real with the world around us, real with Tracksmith, with running communities. It's all real and that's what we strive for, reality. The good, the bad, everything in between."

Circa 95's website

Circa 95's Instagram

Patty's Instagram

Reph's Instagram

Circa 95's Facebook

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients to help my immune system be stronger and greater! It is so simple to make and it tastes good, as well.

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

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with co-founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. 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 for 15% off your order.

I am thrilled to be sponsored by Picky Bars! I have had a few people from the Picky Bars company on the podcast and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. They're gluten, soy, gmo, and dairy free, with even some vegan options.

Click here for 20% off AND you can also get an additional 20% off your order if you purchase a Picky Club membership. A membership entitles you to build your own Picky Club Box, delivered every month.

We know there are so many podcasts you could be listening 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 Patty and Reph. We look forward to hearing your thoughts on the show.

"It makes Toy Story look like an afterthought, literally."

There are plenty of running movies, most - if not all! - of which have runners as the main characters. What if the running shoes were the stars? Tommie has an idea for a film from a decidedly unique perspective. If this becomes the biggest movie of all time, remember, you heard about it here first!

"This feels really good on my body, but it feels great on the spirit."

Determined to qualify for the Boston Marathon, Tommie kept training even after his intended qualifying race was cancelled because of Covid 19. His single-minded focus led to overtraining and a tibial stress fracture that took him out of running for months. He turned to yoga to stay in shape, "and that was like this kind of gateway to 'oh, this feels really good on my body, but it feels great on the spirit.'" The rabbit hole of YouTube led him to meditation videos, and when he was able to run again, he decided to bring mindfulness to running and to the rest of his life.

"I'm not saying, don't have a goal and have this burning desire to do something, but the gratitude part in that and taking a step back a little bit from it makes you just kind of prioritize it differently."

Tommie never lost his "insane desire to qualify for Boston," but incorporating mindfulness and meditation into his running has "made the whole experience just a much more grateful, gratitude based process." Instead of obsessing on details, he says," if you take a moment to zoom out, you can see this bigger picture, you see the beauty of the whole thing."

"Realize you only can control you in this moment. You can't control you tomorrow, you can't control you yesterday, you can only control you right this moment and just live in that and make the best decision, the next right decision."

In January 2017, Tommie decided it was time to give a "non-alcohol based lifestyle" a chance. It was the toughest thing he's ever done. He had to find out who he was again, didn't know who a sober Tommie was or could be. About a month into it, he started going to the gym and lifting weights "because I just felt like I just needed to reset and tell my body, 'hey, we do care, don't die on us,' you know?" The next year his sister-in-law suggested that they try a vegetarian diet for a couple of weeks. He agreed, then within a few days went vegan. Giving up alcohol had been a huge energy shift, but veganism was an even bigger boost.

"One of these days I'd love for someone's first race experience, especially some person of color, to be like, man, there's so many of us."

Tommie had gotten to the point of lifting weights six days a week, and was ready for another challenge. When a client asked him if he'd be interested in running the Chicago Rock and Roll Half Marathon to raise money for Move for Hunger, he said "yes." The experience was cool and fun, but looking back, he wishes that it had been a little more diverse. Not that he felt out of place, but it would be nice, he says, to run in a race where "everyone feels like, hey, this is where we all belong."

"2020, it was obviously a crazy year with the pandemic. And it put everything in perspective. It made a lot of people zoom out and say, 'Oh crap, now what's really important here?'"

Running became more than something that Tommie did for sobriety, fitness, or health. As he realized that he was running with more people who looked like him, and started talking to more people on Instagram, he began to wonder if he might have something to offer in the sense that people would see what he was doing and try it for themselves. He launched his podcast, The Run Eat Sleep Show, where he has conversations with experts who share advice on running and recovery.

"We have to normalize Black bodies in the outdoor space in general."

When Tommie goes out with a running group, people are "excited to see people like us out there and doing something positive and it's cool that that happens, but at the same time, if you take a moment, you realize this is kind of crazy because it's not normal yet."

Tommie brings authenticity to everything he does, including his podcast. He wants his guests to feel that being there is worth their time, but he's not trying to impress them. He asks the questions that he's interested in because he knows that other people are probably thinking the same things. As he says, "I just try to approach it as just normal as hell, you know?"

Tommie's Instagram

The Run Eat Sleep Show

Chip Time Running

Move for Hunger

A new product that I've been trying out is Beam; they help athletes with balance, performance, and recovery. I've used "elevate energy" and "elevate balance" and the flavors were great. I felt that the hydrating electrolyte energy powder, formulated with beetroot, green coffee bean, and citrulline, really helped me and I know they will help you too.

Go here and use 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's designers truly 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!

You can get $15 off your purchase of $75 or more; click here and enter code TINA15.

Have you not been feeling yourself lately? Gone down a lot of avenues but haven't really found clear solutions? That is where InsideTracker can come in for you. I have trusted this company for years to show me where I may be lacking and if I need a few tweaks here and there. I count on InsideTracker to help me decipher the science behind it all.

Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store.

We know there are so many podcasts you could be listening 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 that a guest mentions, chances are that 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 Tommie. We look forward to hearing your thoughts on the show.

Join Tina for a together run discussing travel goals and hesitations on exploring the world. This run is unplanned, unscheduled, and as always feels like you are running with a friend. If you enjoy relaxed, conversational runs, but are unable to participate in them right now, this will be for you

Part meditation, part reflection, part check in, join Tina for #togetherrun18

You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here.

• Patreon
• Athletic Greens
• #TheHumanRace

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.

• Becs' athletic journey and how she ended up becoming an unsuspecting elite athlete
• Becs' differing experience as a collegiate athlete in the UK versus in the US
• Becs' race recap of the UK Olympic Trials and what's coming up for her
• Finding balance between continuous race training and making space for other future plans
• The pressure one feels when running at the elite status and how Bec has navigated that
• "But it's the internal pressure to me makes running less enjoyable. I run because I love to run. I don't run to show other people that I'm good at it."
• The negative impact comparing your abilities to others can have

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and while I was breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. 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 and protect many great organizations who care for our planet deeply.

Go here to get 15% off of your order as well as free shipping on your first pair.

I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options.

Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks.

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

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 Becs, we look forward to hearing your thoughts on the show.

Join Tina for a together run around Austin on her birthday, including a mid run jump into a spring water natural outdoor pool, Barton Springs. This run is unplanned, unscheduled, and as always feels like you are running with a friend. If you enjoy relaxed, conversational runs, but are unable to participate in them right now, this will be for you

Part meditation, part reflection, part check in, join Tina for #togetherrun17

You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here.

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.

• How she has taken responsibility as a leader to bring communities together and call them to action.
• "Getting up and doing what you can, is a celebration…" Verna speaks to the importance of holding onto a lens of gratitude in everything we do
• Being an agent of change to shift the perception of what mainstream media dictates a runner looks like
• What she has done to bring awareness to the mass graves of indigenous children found in Canada
• How Verna has used her virtual events to connect and support indigenous running communities in Canada and beyond.

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

You can get $15 off your purchase of $75 or more, click here and enter code TINA15.

Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. I am also excited to share with you a NEW product, a gel! Completely fueled with superstarch and ready to go wherever you are headed off to.

Use code TINAUCAN for 20% off of your order.

Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all.

Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store.

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
  • 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 Verna, we look forward to hearing your thoughts on the show.

Marathon training season is here. Tina shares her training plan and advice for runners prepping for a marathon this fall. In this 30, 45 minute or 60 run with 2-6 strides, Tina starts as always, with a body scan, senses check-in, and moves into a natural, enjoyable conversation.

Part meditation, part reflection, part check in, part workout, join Tina for the latest together run.

Thank you to UCAN for sponsoring this episode. I have used UCAN for many years now, and now we are back in summer, I am loving UCAN protein powder in my smoothies and simply in milk post-run. I also take UCAN energy on my trail runs and long runs. By purchasing UCAN you also support me in these podcasts. You can use code TINAUCAN for 20% off everything on their website

You can support Running For Real and these together runs continuation through a monthly donation on Patreon. To sign up, click here.

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.

• The logistics Beth had to go through for training for Western States, the actual race, her wedding right after the race, and her work as a pediatrician.
• How trying different sports helps you in athletic performance. For Beth it was trying rowing, cycle touring and triathlon, until she found ultra-endurance running.
• "I don't think I ever really believed I could Western States until 2018 when I got picked."
• The importance of confidence. "I came to realize that I thought my confidence was affecting my results because I truly never thought I could do well in a race. Just having people around me that really believed in me and gave me that confidence."
• She's done 250-mile distances which add the sleep deprivation element into it
• "It's possible to keep going and also learning to listen to your body, that way you'll know what it feels like when you need to back off."

A new product that I have been trying out is Beam. Where they try to help athletes with balance, performance, and recovery. Now I have tried performance and balance and the flavors were great and I felt the hydrating electrolyte energy powder formulated with beetroot, green coffee bean, and citrulline really helped me and I know they will help you too.

Go here use code TINA for 15 % off your order.

Thank you Generation UCAN, I have been talking about them for years and my ONLY source for fueling while I am training and racing. And without fail I have had a product of UCAN every day, whether it is a peanut butter chocolate bar or their delicious cookies and cream protein powder. I am also excited to share with you a NEW product, a gel! Completely fueled with superstarch and ready to go wherever you are headed off to.

Use code TINAUCAN for 20% off of your order.

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

You can get $15 off your purchase of $75 or more, click here and enter code TINA15.

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
  • 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 Beth, we look forward to hearing your thoughts on the show.

The best running tips, marathon training advice, and lessons learned from 2:36 marathon runner Tina Muir. Helping you achieve your running goals and dreams. On this running podcast, you will learn from sports psychologists, nutritionists, scientists, runn

• Malcolm's story as a runner who stopped after age 16 and picked it back up again at age 50.
• Mile race against Chris Chavez in an attempt to break a 5-minute mile.
• "Being mediocre is much more enjoyable much more fun than being at the top being at the front. mediocrity brings freedom."
• The story of how he found joy in running again after finding a track club where everyone would enthusiastically say they were a mediocre track club and that was its greatest charm.
• "It was the most incredibly open and it is the most incredibly open and accepting culture that I've ever encountered. Nobody cares what you do, how rich you are, if you're skinny or overweight, and they don't care whether you run nine-minute miles. I never, in my running universe had known a world of running where nobody cares, and we're all just having fun." I wasted 34 years of running because I didn't understand that the beautiful notion that it doesn't matter.
• On being wrong: "I quite enjoy the feeling of being wrong because I really love, I love the revision. Discovering you're wrong is one of life's pleasures because it's it is that it's the way you open the door to real knowledge and backtracking is also a pleasure because you get to start over like what's better than that? Like it's like you know, all of the things it's this invitation to rethink something."
• On truth: a conversation about Mary Cain and Alberto Salazar.
• On the distinction between discipline and toughness. "I think running builds discipline and discipline is more important than toughness. The idea that somebody has been a runner (discipline) is it is important because it tells me something about their willingness to tackle, in a persistent focused manner, a complex task that's super useful to me. I don't need to know whether they can run 100 miles (toughness).
• On the importance of a diverse team: "The reason we try to pursue a diverse workforce is we think it makes it's not because we think it looks better or we're fulfilling some kind of social function because we think it makes the work better."
• When he was hiring for a podcast producer, a woman named Mia's first thing she said in the interview. "If you guys do your show on these ideas, no woman will ever listen to revisionist history." And I was like, oh really, we need to hire you. So we did.

Malcolm Instagram

Malcolm's Website

Revisionist History

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal while pregnant.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. 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 and protect many great organizations who care for our planet deeply.

Go here to get 15% off of your order as well as free shipping on your first pair.

Have you not been feeling yourself lately? Gone down a lot of avenues but not really finding clear solutions? That is where Insidetracker can come in for you. I count on Insidetracker to help me decipher the science behind it all. I have trusted this company for years to help me show where I may be lacking and or if I just need a few tweeks here and there. I count on Insidetracker to help me decipher the science behind it all.

Go here to get 25% off as a special for Running for Real listeners on their ENTIRE store.

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 listeners.

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

Thank you to Malcolm, we look forward to hearing your thoughts on the show.