The Running for Real Podcast

As always, we start with mental and physical check ins, assessment of our five senses, and reflection. We spend the second half of the run, I answer Jerry's question about the strategies I have learned, and how I learned to race. What have you learned about how you race best?

In the final part, I answer Camilla's question of would I reset my PRs and why or why not.

Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off.

Thanks for listening!

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 for joining me, we look forward to hearing your thoughts on the show.

"At the end of the day you need to think about, what am I doing to be a better person, a better human for my community? Not just supporting Black people, but supporting women, supporting trans. What are you doing to be a better person?" –Marcus Brown

In this episode we cover…

The benefits and value of having a run coach even if you aren't a professional runner. "If you want to be one of those people who reaches your best, whatever that is, then a coach is going to be the person who's gonna help you get there.

Letting go of the misconception of perfection. Letting go of the idea of a perfect race. Just focus on doing the little things right.

Kids pick up what you do, not what you say. Marcus reminds us of the importance of modeling behaviors for kids because they are watching all the time. He says he's mindful of getting and training and coming back day in and day out because those are the actions he wants to show his kids.

Even when external circumstances impact a race or training, it's important to accept and move on. He shared that during the Boston Marathon of 2018 when the weather was terrible, he had to switch off from what was happening."I had to accept that the weather is terrible and that I was going to get through it," he said. "Just one foot at a time."

Running is like a mirror exposing our weaknesses. But it's the practice of facing those things that you learn the most about yourself. Life is challenging and there will be more things that will try and knock you down. More challenges down the road, but if you take a breath and see your own worth, you'll realize you are good enough and have everything you need to make it through them.

As co-founder of Black Trail Runners with Sabrina Pace-Humphries, Marcus says the goal of the group is to one day not have to have it exist with that name, but right now it is very much needed in order to help people feel comfortable running in outdoor spaces and feel included.

"We just need to appreciate that if someone's lived experience isn't the same as ours, we should still listen to them and we should still trying to pay them some kind of respect."

Inclusion needs to transcend just being included on covers of magazines. Of course, that's an important step, but the real questions are: Who is making decisions to put the person in the magazine? Who's making decisions about what they wear? Who's making decisions of how it's presented? We need to have that kind of representation in the places that matter.

As yourself: What am I doing to be a better person, a better human for my community?

Resources Marcus's website Marcus's Instagram A Runner's Life Podcast Black Trail Runners Thank you to Momentous, Tracksmith, and Goodr for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

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.

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.

Thanks for listening!

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

In this together run, join me for a 30 or 45 minute run. We will pay attention to how we feel mentally, emotionally, and physically, reflecting, taking in our scenery, and enjoying some random conversations.

In today's run, I answer questions from Uta and Chip. Submit your questions, and I would love to answer it on another run.

Part meditation, part run, all Tina. Would love for you to join me.

Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off.

Thanks for listening!

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 for joining me, we look forward to hearing your thoughts on the show.

"I like running for the same reason I love to cook. I'm not looking at my computer screen, I'm not looking at my phone, I'm just outside and I'm present and that to me feels really valuable." –Julia Turshen In this episode we cover…

• Cooking is a marathon, not a sprint.
• How we can turn cooking from being frustrating and feeling like a chore to finding joy in it and feeling engaged and relaxed.
• Reflect on the role of home cooks in our culture and society, especially the often undervalued labor of home cooks and their role in family, community and household.
• Thinking about all the things that have to happen for us to cook at home. Everyone involved in the process: people who grow our food, who stock grocery shelves, who mop the floors at grocery stores, who work the cash registers, who deliver things on trucks, and more.
• Julia's childhood surrounded by diet culture and how that ultimately led her to write a cookbook about pushing against diet culture and pushing for us to redefine what healthy means for each of us.
• How and why Julia started Equity At The Table (EATT), a free directory featuring women/gender non-conforming individuals in/around the food industry and focuses primarily on POC and the LGBTQ community.

Resources: Cookbook and website: Simply Julia Equity At The Table (EATT) Julia's Instagram Thank you to Momentous, Tracksmith, and Generation UCAN for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

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.

Thanks for listening!

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

Let's go for another run together...from apart.

In this together run, join me for a 30 or 45...actually 50ish minute run. We will spend time noticing how we feel mentally, emotionally, and physically, reflecting, taking in our scenery, and enjoying some random conversations.

This week I am running from my home, testing out the audio experience of this versus a quiet trail (although we do venture over to some quiet trails during this run)

Part meditation, part run, all Tina. Would love for you to join me.

Be sure to go check out Momentous products, including Brain Drive that I used in my trail race, which helped me to concentrate for almost 4.5 hours. Check out LiveMomentous.com and use code TINA for 20% off.

"How do I find a group to train with? I don't feel comfortable doing this alone, do you know any, any Latino groups?" These are the questions Maria Solis Belizaire asked when she realized she wanted to run a marathon but didn't know where to start. Today, she's the founder of two organizations, Latinos Run and Latinas Run which support over 25,000 runners across the USA in cities including New York, Phoenix, Miami, Houston, Los Angeles, and more.

Latinos Run is a global movement bringing together Latinos through running and fitness to lead healthier lives and inclusive running spaces. Latinos Run and Latinas Run celebrate the multicultural communities that make up Latin countries and create welcoming atmospheres for all runners no matter where you're from or what pace you go.

"It's not about just the Latino community or the Black community. We need everybody to kind of lift each other up. So we always welcome everybody. We have a lot of people who are not Latino within our running group and we are all for it. We welcome everybody." –Maria Solis Belizaire

In this episode we cover…

• Maria's story of growing up with running as part of her life but not finding an inclusive community or guidance as a kid resulted in her quitting the sport. Fast forward and she turned this obstacle into an opportunity to start her own inclusive organization, Latinos Run, which today supports over 25,000 runners of all different cultures, not just Latinos.
• The incredible variety of cultures within the Latino community. "You have people from Central America, South America, the islands like Puerto Rico. It's an extremely mixed and diverse community. And even within that community, you can see people from Argentina who are maybe typically more white than those from Dominican Republic who might be more culturally mixed with Indigenous or African roots. So we are very, very different."
• Maria shares about growing up in South Florida being surrounded by mostly Cubans and it wasn't until she got to New York that she started learning on her own and asking what Hispanic means, what Latino means, why some Hispanic or Latino countries have more African roots, others more Indigenous, and others more white.
• Faces and paces. How being inclusive in running doesn't only mean creating inclusive spaces for people of all cultures, but all paces too. Of not leaving anyone behind no matter if they're running a 15 or 18 minute pace or if they have a disability. She shares the story of a man who finished a 5K with a walker and cried at the end because he felt so supported.
• How she's constantly up against misconceptions from the Latino community itself that Latinos are fat and Latinos don't run so they don't belong in the sport. When in reality Latinos have been running for thousands of years.
• Running with Latinos Run sometimes becomes like a party. Everyone's having a great time and many families show up, not just individuals. It's a very welcoming atmosphere.
• The story of Maria's father who for the majority of his life has run on his treadmill every day, but doesn't feel safe running outside even in his own neighborhood so he won't attend races.
• Latinos account for one of the largest growing groups in the country, making up 52% of the US population growth(2019) yet running and health brands are leaving them out despite Latinos growing purchasing power. They also make up minimal percentages of road races and even less in trail races.
• There is a positive shift happening where the Latino community is becoming healthier and we're seeing a change within the general running community being more inclusive.

Resources:

Maria Solis Belizaire Instagram

Latinos Run

Latinas Run

Thank you to Momentous, Picky Bars, and Beam for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bars and for good reason, they align well what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport by athletes. There are gluten, soy, gmo, and dairy free options and 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.

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 AND you can get 20% off if you purchase a subscription.

Thanks for Listening!

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

Join me for a run?

While we cannot be physically together in person, we can run together from far apart. In this together run, I will take you through a 30 or 45 minute run, where we will spend time paying attention to our bodies, reflecting, taking in our scenery, and talking about the songs we feel represent us best.

Part meditation, part run, take a step closer to running without music or headphones.

Come join me?

Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off.

Question for you to reflect about:

What five songs do you feel represent you?

Today we are having a crossover episode, sharing episode five of Running Realized: The Lifelines Of Your Running Shoes. Be sure to go subscribe to Running Realized to catch up on the previous and future episodes of season one here.

An exploration of understanding the environmental impact of the running footwear industry - what sustainability looks like now and what we hope for it to be in the future.

First, we'll hear the story of the lifecycle of one pair of running shoes, from concept to landfill with Bennett Grimes, Senior Product Manager of Footwear at REI's Co-Op. Next, we'll have a discussion on the future of materials with Jad Finck, VP of Innovation and Sustainability at Allbirds. Then, a breakdown and call to action on how the listener can take immediate next steps on being an active participant in making the running industry a more sustainable place. Finally, we'll hear from Zoë Rom, Runner, climate activist and Associate Editor at Trail Runner magazine, as she reads her poem, written exclusively for Running Realized, "Last Words."

Meet the guests:

Bennett Grimes

• Senior Product Manager at REI
• 2:18 marathoner
• Father to 17 month old Baker
• NCAA XC All-American with Western Washington University
• 13 years in the running/footwear industry

Jad Finck

• Vice President of Innovation & Sustainability at Allbirds
• Mechanical engineering degree from Stanford University
• MBA from the USC Marshall School of Business.

Calls to action:

• Be intentional with your purchases & vote with your dollars, buying sustainable products, especially from companies that are testing out sustainable products, sends them a big message that consumers see sustainability as important
• Research and reaching out to companies you care about to ask them for their carbon numbers
• Donate your shoes to SolesForSouls, Shoe4Africa, or other donation services

If you take action and do one of our suggested takeaways, tell us! We would love to hear what you did, and how it changed you. Tag us in a post on Instagram or email [email protected] to share.

A special thank you to Zoë Rom for writing an original poem to go with this episode, find Zoë's DNF podcast for similar shows to Running Realized.

Running Realized is hosted by Tina Muir and Knox Robinson. Produced by Jon Phillips. Original music, sound design, and mix by Daniel Brunelle. Edited by Gordon Bramli. Cover image created by Mari De Monte and Toby Kelleher.

Follow Running Realized on Instagram

Learn more about Running Realized here

Thank you to Generation UCAN, Momentous, and Athletic Greens for sponsoring this episode.

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.

I would like to introduce to you Brain Drive from Momentous, I tested it out on my trail marathon race and I was able to stay focused and present during the WHOLE race. It has also been helpful for me while I am getting work done in just providing me with that focus that I need. It's caffeine free which I also love.

Go here and use code TINA for 20% off.

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 I am still using it while 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!

Thanks for listening!

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

Zoë is a writer, journalist, environmental advocate, and runner. She has been an associate editor at Trail Runner Magazine for two years and she finds joy in being like a mechanic for other people's writing. "It's kind of a dream job because you get to tinker with other people's sometimes far superior engines and learn how to like better build your own," she shared. Zoe fell in love with trail running, climbing and mountaineering while living in Boulder while attending the University of Colorado. She also writes, produces and hosts the DNF Podcast. "I'm here to challenge myself. I'm here to challenge our culture, I'm here to challenge the media. I'm here to challenge trail running because I fully believe it can be this amazing, inclusive, wonderful place that I sometimes see glimmers of and then it's just not all the way there." –Zoë Rom In this episode we cover…

• The parallels between writing and running. The discipline behind both. [11:00]
• Helping push along the running industry in a direction that is more representative of what the sport is and what the sport wants to be. [23:00]
• "I love trying to find people who have been overlooked by or straight up passed over by our industry and try to bring their specific stories and voices to prominence by just, you know, either giving them a platform and like helping streamline their writing." [33:00]
• Shared about how we can move toward setting aside our insecurities and egos and listening to other people's stories. Journalism is amazing and impactful but what Zoë does is write less about like facts more about raw stories from experiences. "Facts never change anyone's mind, but it's very hard to discount other humans lived experiences."[49:00]

Resources + People mentioned Zoë's Instagram Zoë's Website DNF Podcast "Beating the Boys" article Thank you to Momentous, Tracksmith, and InsideTracker for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Insidetracker has been a sponsor and also a dear friend that has helped me SO much in my past when my body was just not right. I count on Insidetracker to help me decipher the science behind it all. As Running4Real listeners they want to give you all the deal of the year, to take control of your health and wellness. You can get 25% off the entire website using code TINAMUIR

Go here to find out more

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.

Thanks for listening!

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

Join me for a run?

Something totally new today. While we cannot be physically together in person, I thought maybe we could do the next best thing. Run together from far apart. In this guided run, I will take you through a 30 or 45 minute run, where we will spend time paying attention to our bodies, reflecting, and appreciating our ability to be out in nature.

Part meditation, part run, this will be a way to take a step closer to running without music or headphones, and I would love for you to join me.

Please let me know if you enjoy these, I would love to make them a regular thing where I could answer your questions on the run.

Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off.