The Running for Real Podcast

For Damian Hall, life is about striving for progress, not perfection. As a record-breaking ultra-marathoner, Damian is also a father, coach, journalist, and author. He's set seven FKTs (fastest known times), most recently setting the record in the UK's Pennine Way. In this episode, Damian shares about his journey to becoming a Carbon-Negative Runner and why it's important to him as a way to take care of our Earth. Tina and Damian also dive into how trail running differs from road running and the beauty of traversing through spectacular places. One of the ways Damian loves to run and be in nature is through fell running, or hill running. With origins in England, it's a sport where runners race up a gradient, often without clearly marked trails. It's a combination of cross-country, trail, and mountain running. Soon enough, Damian found himself traveling all over the world for races. From the Saharan desert to arctic Sweden, and Mont Blanc. All the flights and transportation left him feeling hypocritical with the climate emergency and his love of the outdoors. So, he decided to offset all his races and become carbon negative with the help of an organization called Our Carbon. He says you don't have to be perfect or go for something this big, but any small changes help minimize your footprint on the planet and keep climate on our agenda. Damian and Tina also talk about how run races create a lot of waste, like T-shirts made of polyester which does not break down easily. In 2020, so many races got shirts printed then the races got canceled and the shirts went to waste. Organizations like Trees, not Tees are helping events and participants avoid this issue by planting trees instead of shirts people won't wear. 4 Lessons

• In trail running, you're not going in a straight line. You're weaving back and forth all the time and using different muscles instead of pounding on the same ones when you're road running.
• It's okay to walk during a trail run or race. It helps preserve muscles for later.
• Your personality helps dictate your approach to training or how you plan an ultramarathon. For Damian, his traverse of the Pennine Way included banking energy and power napping, but it's different for everyone.
• You don't have to make huge life changes to reduce your waste footprint on the planet. Simply reducing your consumption helps and not buying things you don't need, like the latest watch or another pair of shoes. Instead, opt for secondhand items or better yet, experiences.

Highlights

• "We're all in this system heavily reliant on fossil fuels and it's difficult to escape. While we can't be perfect, we can make small lifestyle changes." —Damian Hall
• "Build memories instead of buying items." — Tina Muir

2020 Giving Guide Damian collaborated with Running for Real to help us put together a giving guide of ideas for sustainable products to gift this season as well as experiences other people can appreciate instead of tangible gifts. Maybe it's gifting your kids wooden toys instead of plastic ones, gifting your friends secondhand books, or making a donation for an organization to plant a tree. We guarantee there's something for everyone in this giving guide. Resources: Damian's Website Damian's Instagram Totally FKT film Damian's Film My Run Interview Trees not Tees Our Carbon Thank you to my wonderful sponsor Metpro, Insidetracker, and True Laundry for sponsoring this episode of the Running for Real Podcast.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use.

This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best.

Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer!

Go here to get 14 days free on the app!

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 $200 OFF the ultimate plan which is their most comprehensive plan.

Go here and use Code: GIFTFROMRUNFORREAL for this amazing deal.

The black owned business hightlight for this week is True Laundry founded by Ali B Muhammad, Malik Saleem, and Abdur-Rahim Shaheed in 2012 where they believe that Quality Exceeds Value. A company is only as good as the promises it keeps. They promise the quality of our products will always exceed the value. True Products, is a startup manufacturing and Distribution Company that specializes in household cleaning supplies. True Products has over 25 distributors and currently does business in over 18 states throughout the country. True Products has positioned itself as an international, premier provider of household cleaning products, utilizing a unique approach to providing affordable, quality products and excellent customer services for Consumers, retail outlets and government agencies. True products is an American based, Veteran-owned corporation headquartered in Atlanta, Georgia.

Check them out here to help support their mission.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Samantha Gash is an authentic storyteller, world-class athlete, social entrepreneur, and mother. To her, running is the mechanism that helps her contribute to causes larger than herself. Driven by social impact, she's helped raise over 1.3 million dollars for causes including women empowerment and child access to education. In this conversation, Samantha and Tina unpack the deep wisdom she's learned over the years, and how lessons she learned as an athlete translate over into helping navigate life's obstacles. Samantha touches on her expeditions in Australia and South Africa and completing the 4 Deserts Grand Slam– four 250K ultra marathons in which she was the first woman and youngest person to complete in one calendar year. 4 Lessons

• Good ideas take time. Samantha encourages us to look inward at our intentions behind our ideas. We have to break them down to the core and discover the "why" behind why we do what we do. Our ideas won't be perfect at first, they take time to change and grow.
• Don't let ego drive your life. Ego can burn and destroy you, Samantha says. It can consume what you're doing and why, so you must keep it in check. Don't be afraid to show parts of you that aren't perfect. It's good for people to see rawness in you, and then see your growth. Ask yourself, "What can this experience be outside of myself?"
• Passion is about endurance. The word "passion" gets thrown around in the context of pursuing a job you love. But Samantha reminds us that the Latin root of passion means endurance. It's about finding ways to get through tough moments. There are always going to be monumental setbacks, but you have to keep grinding. Don't rush the process, take breaks, and look at your life with fresh eyes.
• Change is always happening. Life isn't static. For Samantha, COVID-19 changed her life overnight. Races halted, goals paused, traveling canceled. But she said she somehow was able to adapt to new habits without skipping much of a beat. She said since her life has normally always been filled with change, she's become used to pivoting. Quarantine has allowed her more time with her son and husband as well as reminded her to go back to her roots as to why she began running in the first place.

Highlights

• "Don't rush into things. Your body and mind take time to adapt. Things need time to organically build."
• "I'm a realistic optimist. I'm good at saying, 'this situation isn't optimal and I'm struggling, but how can I pivot that into something positive?'"
• "Maybe the adventure and running that I experience in ultramarathon environments are my vehicle, my mechanism for contributing to something bigger than myself."

Resources:

Samantha's Podcast Samantha's Instagram Samantha's Website Samantha on the Rich Roll Podcast Thank you to my wonderful sponsor Athletic Greens and Insidetracker for sponsoring this episode of the Running for Real Podcast.

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 do and it taste 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.

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 $200 OFF the ultimate plan which is their most comprehensive plan.

Go here and use Code: GIFTFROMRUNFORREAL for this amazing deal.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

For Daryl Murphy, running is a vehicle for justice. Having been a runner throughout his teens, Daryl ran for several years at Ohio State University until the structure of the college sports system disenchanted him from running. Then, years later at the start of 2020, Daryl's coworker asked him to do a 5K with him. This was a catalyst for him to get back into running. Soon enough, Daryl ran a virtual half marathon until another friend gave him an idea for another challenge– 30 consecutive days of 5K's. Initially he didn't think he'd get to 30 days, but after his first consecutive seven days of 5K's, they just became part of his daily routine. But after 30 days, he couldn't stop. Daryl was just a few days shy of completing 50 consecutive days when George Floyd was killed, so the emotions and injustice around Floyd's death fueled Daryl's drive to push past 50 days. Soon friends begin getting inspired by Daryl's runs, so he decided to take what he was already doing, running, and use it as a vehicle to spotlight racial injustices and raise money for Black Lives Matter. His runs took the name, Miles for Justice when Daryl decided to create a Pledge It campaign. Supporters could pledge a dollar for every mile he'd run in one month. The first campaign benefited Black Lives Matter, and the second for justice for Breonna Taylor. So far he's raised over $10,000 dollars and is planning a third campaign. Daryl hasn't stopped running. He shows us we can transform small actions we already do every day, into impacts bigger than ourselves. 3 Lessons

• You can take something simple you already do every day and turn it into something that benefits others
• It's ok to not know how to do something, such as raising money for a cause like Daryl did. But the important thing is to take a chance. There are so many resources around to help you, you just have to look around.
• When days get hard, remember why you started in the first place. For Daryl, on days he didn't want to run, he remembered he was doing it for Breonna Taylor.

Highlights "Anyone can add something like this into their daily life. I was already going on these runs, but now I'm going on these runs in the name of justice." "I'm going to keep doing this every single day just to let you know we have a voice. Change is happening and will continue to happen. As slow as it may come, we will continue to be here every single day." Resources: Daryl's Instagram Miles for Justice: Breonna Taylor Miles for Justice: BML Santa Monica Daily Press article Shoutout to Aaron and Joshua Potts for connecting us with Daryl. You can also listen to the episode we did with them on growing diversity in running here. Thank you to my wonderful sponsor Momenteous, Tracksmith, and Tawa Threads for sponsoring this episode of the Running for Real Podcast.

Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.

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. Not to mention they have their fall collection out! You can also go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

Tawa Threads reflect the natural beauty, contours and silhouettes of the lands we love to wander. Tawa Threads' styles and bold, exploratory colors seek to elevate underrepresented communities by giving proceeds back to organizations who implement inclusive outdoors experiences.Designs include an assortment of apparel and home decor that are uniquely hand printed providing each print with its own unique character.

Feel free to use discount code RUNWITHTAWA10 at checkout when purchasing your product.

Click here to learn more!

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Importance of Female Role Models

Jacob grew up surrounded by three strong sisters and mother. From a young age, he saw them as role models of strength and courage. Today, as a father to four daughters, Jacob says he knows he's not someone his daughters can aspire to be because they'll always see him as a man, as their father. He shares he's constantly looking for strong women to point to because having been surrounded by strong women his whole life, he wants his daughters to have the same.

Exercising Your Strengths

"It's about putting in the time and being patient. Let your body adapt to gradually increasing stimuli." — Jacob

For Jacob, he had spent the majority of his childhood running 5Ks and 10Ks. It wasn't until later in life when he learned of his uniquely high VO2 max and lactate threshold which gift him with having more endurance. That's when he learned about marathons and later ultras. That's where he found his strength.

As a coach, he shares that the greatest opportunities to improve as athletes are in aerobic development. "So many people focus too much on anaerobic and not enough on aerobic. Perhaps the best way to find out where your talents and strengths are is to focus on building your aerobic base. Build your lungs."

He also discusses what it's like to explore new activities like trail running. He says you can start small by doing your easy runs on trails first, then introduce strides or hill repeats on trails. A good indicator of where you're performing at your strongest is how well you're feeling during certain workouts but also paying attention to how quickly you recover.

Who is Tommy Rivs?

The largest part of Jacob's story is his brother Riv's recent illness. Rivs is Jacob's younger brother. An ultra-marathoner with a big beard and an even bigger heart.

"He's just a very kind soul. A renaissance man of some sort," says Jacob. Rivs speaks multiple languages including sign language and French. He makes videos with iFit so people can run while learning about different cultures. He's a husband, father, and helps others with their running journey through his physical therapy practice. Rivs and Jacob were even training to qualify for the Olympics.

But earlier this year while in the Grand Canyon, Rivs got sick and couldn't get out. He was coughing blood and thought he might have COVID-19 so he self-isolated for two weeks until he got too sick and his wife took him to the hospital. After many tests, it was discovered Rivs has a rare form of lymphoma. He went from being a world-class athlete to being on life-support for over three months, in a coma, and paralyzed.

Jacob shares Rives is now out of the ICU and is undergoing chemotherapy. He's in a rehab facility to help him regain strength and mobility before undergoing a bone marrow transplant. In the past months, Jacob helped put together a Run with Rivs Challenge, which the running community around the world showed support for. Organizing this helped give Jacob a sense of meaning and purpose since he's not able to physically be near Rivs or his family due to COVID travel restrictions since Jacob lives in Canada.

Paradigm Shift

For Jacob, the whole experience with Rivs has increased his sense of empathy toward what others are going through and a deeper appreciation for the human experience.

"Like most runners, I pride myself in being independent and low maintenance. But this experience has exposed my vulnerabilities, fears, weaknesses, blind spots, and given me a new appreciation for humanity and the running community," Jacob says.

Ask for Help

"It's ok to not have all the answers and to ask for help. I think this is particularly helpful for men to hear because we spend so much of our lives believing we have to be strong and independent, and it is our responsibility for others to rely on us— not the other way around. We can become better people through these tough times."

Resources:

Jacob's Instagram

Jacob's Peak Run Performance

Tommy Riv's Instagram

Tommy Riv's Facebook

Thank you to my wonderful sponsor Tracksmith, Athletic Greens, and Inside Tracker for sponsoring this episode of the Running for Real Podcast.

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. Not to mention they have their fall collection out! You can also go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

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 do and it taste 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!

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 Inside Tracker to help me decipher the science behind it all. As Running4Real listeners they are wanted to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan.

Go here and use code: GIFTFROMRUNFORREAL for this amazing deal.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Often our most important training days as runners are the ones when we do nothing. Our recovery days are crucial, and without them, the hard work we put it wouldn't result in much. When our muscles are allowed to heal properly, they can repair themselves and grow stronger. A continual pounding doesn't allow for that.

With all the stress-related and emotionally-heavy issues we have been faced with recently, it seemed like a good time for a more relaxing episode. Like our legs and lungs, our minds and souls could do with a recovery period, so that's what we aimed for in this episode.

Oren Jay Sofer is an author, instructor, guide, and teacher. HIs expertise is in mindfulness, meditation and nonviolent communication. You can hear his voice and join in his classes that he hosts on his website, or on apps like Calm and 10% Happier. If you need a break from the world this week, and advice on how to deal with the stress we're all experiencing, read on and tune in.

What is Meditation?

If you're like me, the first thing that comes to mind when thinking about meditation is an old man sitting crossed-legged somewhere in nature for hours on end. This can definitely be described as meditation, but so can many other forms of meditation. The point is typically to be aware of your thoughts, but not judgmental.

The definition of mediation varies, but a starting point you can think about is that meditation is training for your mind. If you find your thoughts wandering, or maybe even catch yourself thinking some negative things, don't feel like you are failing at meditation. The point isn't so much to have a perfectly clear mind as it is to understand how your mind works. Keep practicing.

Why Meditate?

To begin, Oren gives a short parable on how meditating is effective. This is incredibly important for those of us that feel like we don't have time to meditate.

Think about a logger who spends his days cutting down trees with his axe. As time goes on, his axe becomes dull, and so his rate of falling trees starts to decrease. To make up for his inefficient axe, he works harder, faster, and longer. A fellow logger notices his axe and offers him a sharpener, but he replies that he doesn't have time to sharpen his axe, he needs to reach his tree cutting quota.

You get where this is going. Meditation isn't an extra thing that is required of you that takes energy. Meditation is the sharpener that will allow you to perform more efficiently at all the tasks you are faced with.

What Else Can Meditation Do for Me?

Another visual story can illustrate what mediation might do for you. A hamster runs on her fixed wheel all day long. At one point she is approached by another hamster who introduces her to meditation. She jumps off the wheel for a while, meditates, and then gets back on, running faster than ever.

After a while, the meditation she does everyday prompts her to think about her fixed wheel, and why she is always running on it. What is the purpose? What else is there to do?

Meditation can help you clear your mental inbox. It lets all the thoughts roam around without judgement and slowly you begin to find those things that are most important.

Meditation and Your Relationships

A great benefit of training your mind through meditation is the ability to communicate more rationally and effectively. We are faced with a myriad of issues and relationships today that require a lot of control and focus when communicating. As you train your mind to recognize your thoughts before you speak them, you'll be a better communicator.

What to Do Today

Oren suggests four things to practice in order to keep ourselves and relationships healthy. See if there is one that you can implement today!

1) Stay connected with people. Don't let different opinions get in the way. Nearly all our stances can be boiled down to a similar goal we have. Work to see what that is.

2) Take care of yourself in basic ways. That means rest, movement, meditation, and food.

3) Limit your news intake. This can be extremely draining and addictive. Stay engaged, but set limits.

4) Stay nonviolent. This is similar to number one. See the humanity in everyone. We all have vulnerabilities, and as we see them, we are kinder to one another.

Resources:

Oren's Website

Oren on Instagram

Oren on Twitter

10% Happier

Calm

Book

Thank you to my wonderful sponsor Tracksmith, Inside Tracker, Tee's Kreation for sponsoring this episode of the Running for Real Podcast.

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. Not to mention they have their fall collection out! You can also go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

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 Inside Tracker to help me decipher the science behind it all. As Running4Real listeners they are wanted to give you all the deal of the year, to take control of your health and wellness. You can get $200 OFF the ultimate plan which is their most comprehensive plan.

Go here and use code: GIFTFROMRUNFORREAL for this amazing deal.

Owner and CEO Timesha, created a crystal based business with all sorts of jewelry for those who want to help to maintain their good energies. She offers free shipping with orders over $45 and you will get a free gift as well. There are plenty of great reviews and recommendations of what you could be looking for if you are unsure. So go and check her website out here and show her some support.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Getting Down to the Core As someone who was accustomed to training for race after race and sticking to rigid schedules, Des says 2020 has helped her slow down and enjoy the time she spends running. She says it's allowed her to think about what it would be like to go from thinking of the sport where performance is top-of-mind, to getting the point where she's a life-long runner for the love of the process of running. That's not to say there are days where motivation gets tough. While there aren't races to look forward to, Des says what helps keep her spirits lifted is thinking about why she started running. "For those struggling with motivation to get out the door, think about the why. What was the thing that got you started, that made you buy your running shoes and get out there." Destober With races canceled, Des decided to make the most out of a training plan-free season and worked up her own challenge others could participate in— Destober. Inspired by Travis McKenzie, Destober was Des' plan to run the miles in the dates of October. October 1 is one mile, October 2 is 2 miles, and so on. This put her at a grand total of 496 miles for the month, and the last run being a 31 miler. You've got to stick with the grind, she says. Just keep in mind the reason you started running in the first place. This way when racing comes back, you'll be many steps ahead of others. Seasons are all temporary As cold months and dark days get closer, Des and Tina discuss winter training especially in places where snow and ice become barriers to outdoor running. But Des says the important thing is to remember seasons are temporary. We'll get through them and just need to make adjustments. Just like in the summer you hydrate more and wake up earlier, we must also allow ourselves to change our expectations. "If it's C-game conditions, you can't expect an A-game," Des says. Be flexible with your goals. Women in Running Des has no doubt moved the needle for women in running. Looking forward, she said we must strive to involve more women as coaches and in the administrative part of the sport, whether it's World Marathon Majors or the World Athletics."We need women in those positions to show other women that that's something they can do," she said. There's an Upside to Everything For Des, the Destober challenge pushed her limits in a way she wouldn't have been able to had she been training for the NYC Marathon in a normal year. She shares how she's been spending more time with her family than ever before and is making sure to embrace the silver linings of this time. "There's an upside in everything, it's really how we view it and decide to make of it." Thank you to my wonderful sponsor Generation UCAN, Bumbleride, and Itz Glitz Girls for sponsoring this episode of the Running for Real Podcast.

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 bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off.

Go here to learn more.

I was so excited to start up this partnership with Bumbleride and their eco friendly products. Their running strollers have really taken into account how the ride is for your child. They are thinking about the environment when they put their strollers together with the plastic frame being made of 25% recycled water bottles.

You can check out more about their stroller that I am in love with here. Or check out their website here to look at all of their products and to support this great company.

Owned by two young sisters Kenzie and Kya, who are soccer and track athletes and they have created this line of clothing for pre-teens, teens, and young adults. If your child is into track and field this is the place for you! I just love the positivity they are sharing with the world through their clothing line.

Go here to check out their clothing line, things are selling out so make sure that you check them out soon!

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Rich Roll is a fountain of wisdom, a cultural figure in the podcast world, an icon in endurance sports, and a champion for plant-based lifestyles. Although in college he'd been one of the top swimmers in the country and later a lawyer, his life became interrupted by alcoholism. So it wasn't until his 40's that Rich retook the reigns of his life and started exploring veganism and endurance sports. Now an accomplished athlete, author, podcast host, and father of four, Rich is best known for his humble curiosity and ease of conversation. The community he's created has transcended beyond endurance sports and into nutrition, mindfulness, sobriety, entrepreneurship, climate, and bringing people together to discuss hard topics of our current world. But his journey wasn't an overnight success straight into Ironmans and Ultras. It's been a series of smaller choices added up over the years. This is what makes Rich special. It's easy to see the humanity in him and see parts of yourself reflected in his story. In this conversation, Rich and Tina dive into the power of vulnerability and finding joy and meaning by exploring the edges of your comfort zone. One Foot In Front of the Other "The best time for doing anything, if not yesterday, is today." — Rich Roll You have to be willing to begin something without knowing where it's going to lead you, says Rich. Dropping all expectations tied to the result and falling in love with the process of starting something new. This is true for Rich's athletic feats as much as his career. It's easy to get paralyzed by getting too wrapped up in what the ultimate destination looks like, whether it's a race or a career goal, that you prevent yourself from the space to imagine the possibilities along the way. "I've learned that when you move forward, goops open and opportunities present themselves," Rich said. "But if you don't take that first step because you're waiting for those opportunities before you begin, they're never going to materialize." Be You "There's no one else in the universe that is you. Your unique perspective on yourself, humanity, and the planet is valuable. Nobody else has your experience," says Rich. The things you put out into the world are a reflection of who you are. By being honest and vulnerable about it, it resonates with other people because they see themselves in you. But vulnerability takes courage. For Rich, his podcast platform is a safe place guests can be open and feel comfortable being honest with their story. "True strength can only be summoned through acknowledging the problem and allowing yourself to experience whatever you're feeling." For Rich, honesty, and sincerity are taking the form of speaking up about current events. He shared new directions he's exploring with his podcast about being part of the positive change in the world and not shying away from issues but trying to tackle them not in a political or activist way, but as someone trying to have a meaningful conversation about difficult things. It's these moments of discomfort and truthfulness that give our lives meaning. Challenging ourselves, our ideas, and bodies. Putting ourselves in positions to strive and fail so we can learn who we are at our core. There's No Prescription Rich says it's important to stay grounded with practices that allow us to lead more authentic lives. There's no prescription, it's different for everyone. Whether it's time alone on a trail, journaling, or meditation, it's like putting on the oxygen mask on yourself first so that you can be the best version of yourself and maximum service to other people. Tina and Rich both agree that finding ways to live life mindfully and purposefully allows them to be better parents, coworkers, and friends. Finding moments of stillness and reflection helps them stay connected with the real reasons they fell in love with their endeavors, whether it's podcasting, running, or other feats. Voicing Change Rich is someone who aligns his actions with his values. Most recently, he's embodying this with his latest book, Voicing Change. It's a compilation of timeless wisdom and inspiration lifted from his podcast guests over the years. Evergreen stories of ordinary people who through vulnerability and courage, have some extraordinary wisdom to share. Resources:

Voicing Change by Rich Roll

A Life on Our Planet

How to Save a Planet Podcast

Margaret Klein on Running for Real Podcast

Darin Olien on Running for Real Podcast

Thank you to my wonderful sponsor Generation UCAN, Tracksmith, and Go Be More for sponsoring this episode of the Running for Real Podcast.

Generation UCAN to encouraging me to go on with this ECO Challenge series, 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 bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off.

Go here to learn 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. Not to mention they have their fall collection out! You can also go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

The black owned business for this episode is Go Be More, a brand with the reminder to chase your dreams. The founder is Jon Rankin, a motivational speaker, Olympian, and kidney disease survivor. The Go Be More brand represents more than just comfortable clothing. It is a wedding ring for your personal goals. It's a motivator, a constant reminder, and a physical representation of your commitment to be who you were meant to be.

Go and check out their website here where you can check out their merchandise, podcast, blog, and their Just One Challenge. And start to make that difference in chasing your dreams!

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Mark "Mace" Macy and his son, Travis competed in the Worlds Toughest Race. Except their story goes deeper to make it more motivating, powerful, and inspiring than any other competitor in the race. Mace was diagnosed with Alzheimers a few years ago, and Eco Challenge Fiji was potentially his last race. Being a legendary adventure racer who had competed in many Worlds Toughest Race events before, Mace knew he could handle the toughness aspect, but how would his mind and body handle the challenges of pushing to the limit. This conversation with Travis and Mark involves going over the race, but then so much more about dealing with the challenges of Alzheimers, which currently affects one in ten Americans over 65 and is expected to affect 14 million Americans by 2050.

We talk about the reality of having this challenge come up for their family, and how Mace thought it would never happen to him, being the epitome of health and fitness. Mace gives his advice for people who are working through the challenge of Alzheimers and both Mark and Travis have advice for family members to be supportive. We talk about the grieving process that is occurs upon diagnosis. How it is natural and normal to experience that feeling. And Mace, keeping the fun always, tells us a funny story from the race. This episode covers a serious topic, but these two remain upbeat and positive. A great lesson for life, and one I am proud to share on this podcast. Resources: Travis Macy Instagram Travis Macy Twitter My Runner's Connect Travis Macy Episode Angelo Poli from MetPro Episode Thank you to my wonderful sponsor Generation UCAN, Metpro, and Go Be More for sponsoring this episode of the Running for Real Podcast.

Generation UCAN to encouraging me to go on with this ECO Challenge series, 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 bar or their delicious cookies and cream protein powder. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAMUIR25 for 25% off of your first order or if you are a returning customer use TINAUCAN15 for 15% off.

Go here to learn more.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use.

This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best.

Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer!

The black owned business for this episode is Go Be More, a brand with the reminder to chase your dreams. The founder is Jon Rankin, a motivational speaker, Olympian, and kidney disease survivor. The Go Be More brand represents more than just comfortable clothing. It is a wedding ring for your personal goals. It's a motivator, a constant reminder, and a physical representation of your commitment to be who you were meant to be.

Go and check out their website here where you can check out their merchandise, podcast, blog, and their Just One Challenge. And start to make that difference in chasing your dreams!

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

Thank you to Travis and Mark, I look forward to hearing your thoughts on the show.

"It's hard to be what you can't see." That's the idea that has inspired Sabrina Pace-Humphrey's to make a change in the trail running community. As a child, you had dreams and goals based on the people you saw, but if none of them looked like you, it was hard to imagine yourself doing it. Young black runners haven't had enough idols to look to, and in the trail running community? They've been nonexistent.

That doesn't mean there aren't any black trail runners, but they are almost never in the public eye. That is, until Sabrina took over the cover of the most recent Runner's World magazine issue. Sabrina shared her excitement for trails, work on diversity expansion, and running tips with us. You won't want to miss it!

You Need More Than Just Shoes to Run

We often celebrate running as the simplest, most inclusive sport. "All you need is a pair of shoes!" While that may be the only gear you need (though even that can be debated!), a running community is also crucial to supporting runners of all types. Without races to participate in, groups to run with, coaches that encourage and teach us, running wouldn't be what it is today.

For the minorities in running, the need for more than shoes is even more imperative. When it comes to trail running specifically, there are additional barriers. Simply the geography of trail running is a natural excluder of black runners. Most trails happen to be outside of urban areas where black populations are sorely outnumbered. For Sabrina, a black, middle-aged mother, the odds are overwhelmingly stacked against her.

Sabrina has worked to change that. She co-founded Black Trail Runners and speaks out to brands, helping them find ways to expand their target audience to people of color. She told us that for companies it has to begin internally. In order to become more inclusive and diverse, you have to look at the process for the decisions you make. How are you picking who you're hiring? Or marketing to? That's where it begins.

So You Think You Want to Be a Runner

Sabrina didn't start running until she was in her early thirties. Now she's an ultra-marathoner, on the cover of Runner's World, and a running community leader. As mentioned before, she's a mother, a grandmother, a woman of color, and a native to the British countryside. If anyone wasn't "meant" to be a trail runner, it was probably Sab.

Long story short, if she can do it, so can you. Sab started running after having her fourth child. Her doctor recommended she find some type of exercise to combat her postpartum depression. She had never enjoyed running, but decided she would try to run a mile.

That first run was awful. She felt like she couldn't breathe, that she couldn't do it, but then, she finished. Ever since that first run, although many have been similar in difficulty, she's never regretted finishing a run. "It's a miracle, it's magical," she says.

Sabrina's Secret to Tackling Long Distances

Sab has now run some very impressive distances. She's competed in what's commonly known as the "toughest footrace on earth," Marathon Des Sables, a 250km race in the Sahara Desert, along with many other ultra-marathons. Even with those mammoth races under her belt, she still takes it one step at a time, chunking up each training session or competition into smaller bits.

A very visual piece of advice that Sab gives when you are out on a run that just feels plain hard, is to think about the devil and angel on your shoulders. The devil tells you that you can't do it, that you're not meant for it, or that it's too hard. Sab pictures stepping on that devil with every step forward she takes. Each one pushing it further and further down. You can do it, and the angel on your shoulder will be proud when you finish.

Whoever you are, you can be a runner. People like Sab are making sure of that. If you don't see a runner like you, be that runner for the next person. Take one step at a time, chunk it up, and let that little devil know what you are capable of.

Resources:

Sabrina on Instagram

Sabrina on Runner's World

Black Trail Runners

Black Trail Runners on Instagram

Black Trail Runners on Facebook

Marathon Des Sables

Thank you to my wonderful sponsor Tracksmith, Momentous, and Trumpaclart for sponsoring this episode of the Running for Real Podcast.

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. Not to mention they have their fall collection out! You can also go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code FORREAL15.

Here is a brand new sponsor, Momentous and I'm excited to start this relationship with them. This week I want to highlight Momentous collagen. Use Momentous Collagen Peptides daily for long-term joint health, resilience against injury, and faster return to running. The most popular ways to use are in a smoothie or with your morning coffee! It mixes in super easily and is totally unflavored. Most products claim to be "unflavored" but still carry a strong scent of their source, be it bovine-hide or marine collagen. Ew.

Go here and use code TINA for 20% off.

A place where you can go support #BlackLivesMatter movement by purchasing t-shirts made by Matthew James Barker and other products. They are committed to raising funds for Black Lives Matter. Based out in the UK, go to their Instagram or their website to show some support to them for the Black Lives Matter movement!

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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

Who do I want to be when I grow up? Emma Roca. I have had the opportunity to speak to and learn from a lot of women, but Emma is someone who is the absolute definition of a strong woman. Emma from Team Summit, who represented Spain in the World's Toughest Race: Eco Challenge Fiji has accomplished a lot. She has a PhD in biochemistry, owns three businesses, is a professional firefighter, world class adventure racer, and is a mother to three kids. That in itself would be enough to have us questioning if she is even human (and I ask her this in the interview), but above all that, the thing that stands out about Emma the most, is her attitude.

Emma is someone who gives her very best, but approaches life with humor and humility. We talk about being a mother, raising strong girls, and how to be a role model for children in your life (yes, even if you are not a parent). We cover the importance of a team or support network around you for whatever it is you are trying to do, and why we need to surround ourselves by people who believe in our strength. And we talk about how exercise can be a major way to destress (and don't we need it right now!) even if it means you miss out on relaxing in other ways. Emma is truly one of the most motivating women I have ever met, and if you do not already love her, you will after this episode.

Resources:

Emma's Twitter

Emma's Website

Emma's Facebook

Angelo Poli from MetPro Episode

Thank you to my wonderful sponsors Metpro, Altra, and Sophie Williams for sponsoring this episode of the Running for Real Podcast.

I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. As before they were a great sponsor but not everyone could afford their services, and now they have been working very hard on new technology that can be made for anyone. I'm excited to share MetPro's newest addition––The MetPro Platform, an app that allows you to experience the same science and tailored strategy that their experts use. This isn't a food logging tool or workout app, the MetPro Platform allows you to start ​tracking​,analyzing​, and ​learning​ what your metabolism responds to best.

Sign up today​ and receive a ​14-day FREE trial!​ ​Click here​ to take advantage of this special offer!

I am thrilled to announce my exciting partnership with Altra, as an athlete and a sponsorship, I have loved their shoes as well as what this company stands for. So as a special treat to Running4Real listeners they are going to give away a pair of shoes every month this year! Go HERE to enter to be a winner a free pair of shoes. And once you have entered once you will be entered for the entire year.

Altra Running Europe has now started a new giveaway for the European listeners out there, enter here for a bi-monthly giveaway for your choice pair of shoes. You can also go here and you can enter to win your own pair of shoes. AND if you do enter I will send you a 20% coupon code to Altra Running Europe.

I would like to introduce you to Sophie Williams, she is doing a great deal for the anti-racist movement being an author of Anti-Racist Ally and Millennial Black (releasing in April 2021). She has been in so many articles in really getting the word out on how to be an anti racist. Welcoming you with her personality, you are just going to be hooked in and you just can't stop watching her content. She is also located in the UK so go and check her out here as well as following her on Instagram to show her your support.

Thanks for listening! I hope you enjoyed today's episode.

To share your thoughts:

Leave a note in the comment section below.

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

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

To help out the show:

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

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

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