The Running for Real Podcast

The global pandemic has a lot of us out running. New runners and those re-familiarizing themselves with running are joining the throng of runners. It is fantastic to see. It's one of the few exercises where no gym is required and social distancing is easy to maintain. Whether you've gotten back into running over the past few months or just started running this week, it's a good time to remind yourself of the basics and develop a plan that will help you enjoy the sport for years to come.

At the core of Jason Fitzgerald's goal is to help runners run more, better, and longer. He has worked to find the answers that we all need to know if we want to run our best for a long time. Shortcuts and quick fixes don't produce sustained progress and often result in injury and burnout.

Jason has created "Strength Running" which is a curriculum all about strength running for runners. On his website and podcast, he shares the benefits of strength training and which types of exercises help runners increase their distance and speed and prevent injury. Jason answered your questions about how to build a strength training center in your home, theories about running that have changed over the years, and how to get started in running. Read along!

If 2020 has you running like you never have before, we totally get it. How else can you escape what has turned out to be a wild year? Welcome to the club! Running is a great way to calm your mind, explore your city, get some fresh air, and stay healthy.

When you are first getting into running (or getting back into it) make sure to treat yourself with kindness. Don't set too high of expectations, and allow yourself to get over the hump. "Stick with it. Be consistent. And be gradual with your increases in mileage and intensity," says Jason. "Do some strength training so you can stay healthy and strengthen your muscles, so you can reduce the likelihood of injury."

Jason also mentions that your body needs a few weeks to get used to running. You'll likely be tired and sore as you get used to being on your feet for so long and moving your body in that way. After 2-4 weeks, you'll get over that initial hump.

It may seem that all of the strength required to run can come from running itself. While your legs, core, and upper body will all go through changes as you begin running, there are some parts of your body that need to be strengthened to support this activity.

One of the most crucial preventative measures for runners is to develop the muscles that allow you to have good form while running. Injuries often come at times of fatigue because your posture and form become compromised. When you put too much pressure on different parts of your body, like your knees, then your likelihood of injury increases significantly.

Your core and hips are two areas that often need more attention in order to give you that stable foundation, but don't be over concerned about getting into the gym for hours every week. Building a lot of muscle isn't the goal in strength running. Strength training as a runner usually means doing a few exercises for 10-20 minutes after most runs.

As a runner, you definitely didn't sign up to lift a bunch of weights, and it might be something you want to avoid at all costs. However, it doesn't take much to make sure you are allowing yourself to run your best. If you are finding it hard to spare some time to do strength training on top of your runs, Jason suggests decreasing your mileage to make time for it. A few extra miles per week might not make a big difference, but a strong runner's body will.

Here are three more motivations for you if strength training sounds like the pits.

1) You will feel empowered. As you build strength, pay attention to how you feel. When you build your strength, you will feel more confident and that will translate into the other work you do.

2) You will be a better runner. It's as simple as that. You will be able to run longer, faster, and for more of your life. Like Jason mentioned, he would rather you skip some of your running than skip a short strength training session.

3) You will look better naked. Enough said. More tone and more muscle will have you standing in front of the mirror a bit longer than you usually do.

Keep up the good work! Let's all keep running and make sure to do those exercises that will give us the best running life. Check out Jason's website to learn more!

Jason on Instagram

Strength Running Website

Strength Running Podcast

Jason's First Interview on RFR

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 get 15% off your first purchase, click here and enter code TINA.

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!

A digital and event platform for black women who use running as a means to impact the world for our community. Sharing and celebrating the diversity of what it is to be a long distance runner. Founded by friends based out of Washington DC, who wanted to expand on the picture of what a long distance runner looks like, by telling stories of long distance black women runners. They offer MANY resources, nutrition tips, product reviews, training, wellness and self care.

Check them out more here!

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

When have you felt that you needed permission to do something? The obvious may come to mind first, asking for a day off of work or an extension to pay a bill. These are life events that certainly require some communication if you want to avoid unfavorable consequences. However, there are lots of things we avoid doing in life because we feel we need some type of permission. Often the only permission we need is from ourselves, and giving it would make life so much better.

Today's podcast is about equality and empowerment. Empowerment comes as we give ourselves permission to do things that make life better. This could mean going after your dreams, but it can also mean simple things, like showing someone you care about them. You can look at it as giving yourself permission, or as something that doesn't require permission.

Takia McClendon has been empowering women for years. She has found that if you feel empowered yourself, you are much more able to empower those around you. From being a strong voice in the black community to helping all types of individuals find a love for running and wellbeing, she knows what it means to empower.

In 2013 Takia and her friend Kiera started City Fit Girls. Like many, they had decided they wanted to have healthier lifestyles and used one another as responsibility buddies. During their journey, they found that many people didn't have access to a healthy lifestyle because there weren't groups that were inclusive. Sure, they may say that all are welcome, but if everyone is white, skinny, and runs a seven-minute mile, how inclusive does it feel?

If you are looking to find a group of people to run with or increase your overall well-being, don't be afraid to try multiple groups. It's okay to feel scared, and it's even okay to get there and not feel welcome. The fear you have is valid. This is exactly what happened to Takia when she joined her first running club. So, when they started City Fit Girls, they had a "No Runner Left Behind" policy, and they meant it.

You should feel validated in your feelings, but don't let them stop you from doing what you want. Embrace the fear or worry or pain, but don't think that it can't be resolved. There are more and more extremely inclusive groups available to join, and if the first one you attend isn't what you wanted it to be, then you don't need to stay.

We cannot talk about empowerment and inclusivity without talking about race. This is a subject that is important to the Running for Real community and it's a conversation that will stay. What we are learning about today and over these last several months has been enlightening, and for many, rather heavy. But this has been a reality for many in the community for their entire lives.

This conversation may feel tiring, but it's important to think about why that is so, and how tired the black community feels. It's not a moment, it's an entire lifespan. It's everyone's responsibility to help, and to those that aren't sure what they can do, Takia gave some great advice.

"Just practice being better," says Takia. What we are looking to change can't happen overnight, so try to make changes that are sustainable. Make an intentional effort to be better, and don't feel like you need to reach out to everyone. Start small, encourage the people you know until your actions become habits. Then when the opportunities to help those that need it, you'll be ready to act.

One of the best ways you can help contribute to the change that needs to happen is to not let unacceptable things slide by. If you are white, don't wait for a black person to tell an individual or a company what they are doing or saying is wrong. This is where your voice can be most important. Give support by not making the minority or the suppressed group do all the talking and fixing.

Helping others is a responsibility we have as human beings. We are better off as a whole when we look out for each other. The best thing you can do is help for the sake of helping, without any expectation of reward. The reward is that we get to help each other, it's a beautiful thing and something the running community does very well. I hope each of you can learn from Takia. Give yourself permission to help others and just practice being better.

City Fit Girls

Takia on Instagram

Takia's article on Medium

The New Jim Crow

Just Mercy

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.

Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

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

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.

Harriett's Bookshop is a black owned business based in Philadelphia here in the US. I just love that it was named after the brave Harriet Tubman. This is a great source to learn more about being an anti-racist and to just broaden your mind. So let's show our support for them!

Visit here to take a look at the wonderful selection or you can give a donation via Venmo here.

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

As a woman of color, a runner, and a marketing guru, Alexandria Williams knows what it means to be overlooked by brands. She sees untapped value in audiences that companies have been missing, whether intentionally or otherwise. Now, the environment is catching up to these companies, and those that don't act will miss out.

Like many black runners, Alex didn't grow up with the idea that she would like running long distances. When she was a senior in high school, she joined her godmother in running a 5k. It wasn't exactly a perfect race, (she got lost from her godmother during the race) but ended up at the finish line all the same where she found a celebration.

The afterparty made her think that she wanted to do this type of event again, but it wasn't for many years until she would race once more. Alex ran that first 5k because of her godmother, who was also black. Her next long race wasn't until she met another black runner.

In short, Alex has found a passion in running and in being a running influencer, but she never would have found this passion if it weren't for a couple of happenstance moments and people. She wants to change that. Today she is working to give black runners a voice and a spotlight to help more of them find running.

In addition to having very few public examples of long-distance runners, black runners also have obstacles that many white runners haven't dealt with or thought about. Firstly, Alex has to think about her safety continually. Before she even steps out the door, she is conscious of what she needs to do to prepare for a run.

"Anytime I'm leaving [the house] I have to think of protection," says Alex as she describes picking out workout clothing that she knows others will recognize as running apparel.

What you may not realize, is that part of her protection is trying to make people understand she is just out for a run. Most of her clothing says the word "Run" or "Running" on it. If she carries pepper spray, she buys it in colorful options so people don't mistake it as a gun. When she bends down to tie her shoe, she sometimes does so in the street just so she is far enough away from homes so she doesn't appear to be burglarizing.

In fact, Alex says she has only felt completely safe in one run she has ever done. It was also a race, the Marine Corps marathon, where you have to enter through security in order to participate. For once, everyone knew that she was there to run, and that her running bib was actually hers. "It basically takes the military for me to feel safe while running," says Alex.

These are not one-time thoughts for black runners. These aren't adaptations they have had to make since Ahmaud Arbery's death. This is simply the way of life.

Of course, this is not all. Runners of color also experience a lack of support and understanding from companies and other runners. Something as simple as the differences in body type go unnoticed. From haircare, to body shape, to skincare, unique people need unique products. One size does not fit all.

It's time to be more inclusive, to add diversity, and to reach audiences that are currently unseen. We need more runners of color on magazine covers, more brand ambassadors that look like the people they are trying to reach, and more ways to include everyone.

"You can't promote something that is [supposed to be] healthy and omit the people that are trying to get to that size," says Alex. Including clothing that fits everyone and sponsoring people that can relate to more of your audience is a great way to add to a brand's strategy.

We have a lot of work to do, but it's always done step by step. Whether you are in a position of influence or a private individual, a CEO or a stay-at-home parent, black or white, you can make a difference. The power is yours and we all need all the help we can get.

Alex on Instagram

Alex on Twitter

Alex's Website

Black Girls Run Instagram

National Black Marathoners Association

Run Influencers

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.

Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

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

Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAMUIR25 for 25% off.

Be You 4 Life Apparel is not just a company but a brand that stands up for self awareness and confidence. The owner, Sandra has a podcast to speak on embracing who you are called BeingYou365. She stands up for her community to find the power and self awareness within yourself.

So let's check out her business here and show her some support. And I have enjoyed listening to her podcast as well, so why not check it out? Go here to give it a listen.

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

Have you given yourself time to truly reflect on the racism in this country? How about your own thought patterns that may not be completely positive? 2020 has turned into a year of reflection. With the additional time spent at home and alone, and the issues our world still faces, it would be a shame if we all didn't grow at least some during this time.

Many are wanting this year to be behind us, but let's not forget about the progress that often comes during challenges. As runners, we know growth doesn't precede struggle, but this is true for our minds as well as our muscles.

Aaron and Joshua Potts are the voices behind the "2 Black Runners" podcast. They share their love for running and their perspective as black runners in a running world that is often overflowing with white runners. It is easy to fall in love with these two as they speak freely and passionately about what they love.

The Black Running Community

One of the first questions that Joshua and Aaron answered was, "Why are there fewer black runners?" Compared to many other sports, there is a very low representation of black athletes in long-distance running. Joshua and Aaron noticed this as they increased their distance and speed as they competed during middle school and high school.

As they thought about the question, Aaron and Joshua came up with several barriers and a few suggestions to attract more black athletes to long-distance running. One of the obvious issues with long-distance running is that it can be viewed as an elitist sport. For poor black Americans, running cannot be an attractive choice of sport because it doesn't provide a monetary solution to their problems. Unlike football, basketball, and other popular sports, running doesn't give multimillion-dollar contracts to its athletes. In that way, this type of running is a primarily white privilege.

Aaron and Joshua also suggest that an increase in black coaches and black runner influencers could bolster black runners. Joshua, who is now a collegiate runner, says that running in college was the first time he had a seen a black running coach since he was coached by his dad. More black coaches during a child or teenager's life that are reaching out and letting them know about the sport could make a major difference.

When Aaron and Joshua grew up, they were influenced by their father to run because he knew it was a way for them to get scholarships. Running was a means for them to better their lives. Running doesn't have to be an elitist or a sport only for white runners. In fact, it should be quite the opposite! How simple a sport it is, and yet we've allowed it to push away many potential runners.

On a broader scale, we can work to get 5Ks in black communities and put black runners on the covers of magazines. On a more personal level we can work to understand the barriers, and be supportive and inclusive of individuals. Something as simple as understanding how running affects someone with dreads, cornrows, or a weave can be important. These types of hairstyles take time, money, and are easily disturbed by exercise. Be aware. Be understanding.

What are Microaggressions?

There is a lot of learning and unlearning to be done by society, and you can help by doing so yourself and speaking up when you hear something inappropriate. Something that you can work to avoid and correct are microaggressions. Microaggressions are small statements that you may not perceive as offensive, but come off as such. They turn individuals into exhibits, and it's something you should work to avoid.

Examples of microaggressions include statements like, "You're not like our other black friends," "Can I touch your hair?" or "I'm so happy to have a black roommate." Simply, these statements are showing these people that you view them as objects or tokens, more than individuals.

How Do I Talk to a Black Runner?

Perhaps you want to be more inclusive towards black runners but are unsure how to go about it. According to Joshua and Aaron, it's pretty simple, "Don't be weird about it."

You should talk to a black runner the same way you would talk to any runner. Talk to them because they are a runner, not because they are black. "Don't think that you have to make that person your friend," says Joshua, "Try to find something in common with them."

In the end, be kind and work to unlearn some things, but don't be overly worried about saying things that are wrong. We all make mistakes. Trying to be better is the best way to be better.

2 Black Runners Podcast

Running Report YouTube

Running Report Instagram

Just Mercy Film

Marielle Hall Interview

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.

Go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

If you are interested into looking at the Tracksmith Fellowship, where they want to highlight stories of the runners our there through their talents other than runner. Go here to see more information.

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

Taylormade Child and Family Services is the black owned business that is being highlighted in this episode. I wanted to highlight Erica Tucker in all of the great work that she is doing for her community including Child & Adult Counseling, Family Counseling, Coping & Adjustments, Anger Management, Behavioral Modification, Depression, Anxiety, ADHD, Phase of Life Changes, and Relationship Issues. There are even one on one sessions and group sessions, and so much more, thank you Erica for all you are doing for your community and for this crazy time right now.

Go here to show her some support for being there for her community.

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 Aaron and Joshua, I look forward to hearing your thoughts on the show.

"I've been in love with America my whole life." These were the words of Knox Robinson as we took time to talk about running, America, and his insights into the movements happening around the nation. When you listen to Knox, you get lost in his words and realize that you probably don't spend enough time being alone with your own thoughts. This episode will have you contemplating and pondering – and probably looking at running in way you never have. Tune in.

Knox has always been interested in written word and running, but it wasn't until later that he realized how closely related writing and running are. He says he was a writer and reader since childhood, "with the eyes of a runner." "Running is a metaphor for life," he says, and the way he treats running and writing, it's easy to see how that is true for him.

Early on during the pandemic, Knox traveled to Mexico with his partner where he was able to view the unfolding of the events from a distance. One of his mantras, first written by Langston Hughes, influenced him to use this time to contemplate, to write, and to be "[out of] the crosshairs in the US during this time."

His gut instinct was right as the pandemic turned out to be a catalyst for other events in the US that turned very political.

A lesson to be learned from Knox's experience, and one that is often applied to running, is the idea of mindfulness. It's also defined as being present or in the moment. As someone who loves image and text, and values deep thought, he has come to the crossroads of what social media does and is. There can be authenticity on social media, but at the same time, it is good to get away from it all from time to time.

This reminds me of running by feel. It is okay to have numerical goals that we pursue, but running without the watch may be the ultimate goal. We all have 101 reasons why we run or why we started running, and that is perfectly good. However, if we want to run for life, we may have to alter or pivot our reasons we run from time to time. Maybe even, return to the reasons we began running.

For Knox, a light bulb switched on when he had his son. Looking at his child and seeing his unwavering and relentless efforts to simply be was inspiring. "It shook me to my core," he says, "When did I have such a drive and will to bring all my faculties not just to achieve, but to be. Kids aren't achieving a goal when they are born, they are just expanding into life."

Can using all of your efforts to simply be a runner be more rewarding than working to achieve a PR? It's probably a good question to ask ourselves.

It would be a mistake not to discuss Knox's take on being black in America. Rightly so, Knox doesn't believe he needs to put all his efforts into being twice as good, like generations before him felt they had to be, just to prove who he or his race is. The best thing he believes he can do is to be true to the values he has.

"Whether it's on a social media platform or a coaching opportunity, the important thing is to be honest and to be oneself. If I can just stand up and speak declaratively about how I perceive things, whether that is a way a workout should be run or the political conditions in America, then all my efforts might go to engineering that clarity."

Knox leaves us with this beautiful takeaway about where and how we can exert ourselves. Whether it is in standing up for our values, working to be the best runner we can be, or learning from and sharing with others, working to become something (collectively and individually) rather than just achieving something should create the best outcomes.

Knox on Instragram

Knox on Rich Roll's Podcast

BlackRosesNYC Instagram

Articles:

Going Long: An Interview with Knox Robinson

New York Times: How I Fell in Love with Running

Wired: Alberto Salazar, World Records, and Athletics' Greatest 'Hug'

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. Also, go here to check out their 100 days of Summer email campaign where they talk about anything and everything running.

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!

• $100 to Tracksmith
• A pair of shoes of your choice from Altra
• Unboxing experience from Athletic Greens
• Ultimate test from Inside Tracker
• Essential Nutrition bundle from Generation UCAN

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

Sarah Crouch Takeover

What if the one thing you loved to do was taken away from you due to an illness or disease? But, what if through hard work, dedication, and months and years of pain and suffering you were able to overcome the odds and do something that very few people have been able to accomplish? That is the story of Brandon "B-Hudge" Hudgins. Brandon is a professional runner, owner of a sub four-minute mile personal record, and author of the book, Victory Over Vasculitis. Brandon's journey from his inability to even run to his amazing accomplishment at the Sir Walter Miler in 2015 is not only incredible, but inspiring.

Vasculitis is a subset of autoimmune diseases in which the body's immune system attacks the blood vessels by mistake. In short, Vasculitis causes your body to attack itself. Brandon said his form caused inflammation in his tissue due to hyperactive B cells believing his own tissues were foreign, thus trying to kill them.

Brandon began experiencing symptoms his junior year in college, which caused him to begin to fall ill. His physical health was suffering, and he began to fall behind in many cross country and speed workouts. When doctors were finally able to diagnose him with vasculitis in 2008, a quick Google search showed that up until the late 1980's the disease had a 90% death rate. However, due to advances in modern medicine, doctors have discovered ways to treat the disease by rebooting the immune system.

Treatment, including oral chemotherapy and thousands of milligrams of prednisone, started soon thereafter. Despite these challenges, Brandon continued to run, comparing each step he took to the final 50 meters of an 800-meter race.

Each one of us will face hardships and trials in both our training and in our lives. We can choose to see these trials as a stumbling block, meant to make us fail, or view them as an opportunity meant to see how far we can push ourselves to achieve our aspirations. While the world seems to be full of suffering, it is also full of people overcoming it.

The path to your success will typically never be easy. This path is made even more tumultuous when a possibly fatal disease is lurking in your body, which causes artery to inflame leading to a decrease in blood flow. As endurance athletes, blood and oxygen flow to your body is vital to your overall health and success as a runner.

In 2015, seven years after Brandon's diagnosis and a year and a half removed from treatment, he was finally feeling like his training was "clicking." In June he ran a 3:42 1500 meter, resulting in a 2 second PR. He was not only beginning to hang with the elite runners in training, he was running with them. Brandon continued to push himself through the pain of his training and the effects of his disease with the end goal being, to run a sub four-minute mile.

On August 7, 2015, in Raleigh, North Carolina, 28-year-old Brandon Hudgins stepped on to the track, destined to do what many believed impossible up until 1954 when Roger Bannister became the first person to run a sub four-minute mile. Brandon knew he had put in the time, the speedwork, and the miles to accomplish this incredible feat. Now he just had to go out and do it!

Brandon ran his first 400m at 59 seconds, followed by a 60 second 400, then another 60 second 400. As he looked at the clock coming into his last 400-meters he said he had a lot of run left in his legs and was "in the zone." Knowing this could be his opportunity to break four minutes he became antsy but stayed patient. As he came through the backstretch into the final 200-meters he could hear his coach yelling at him to let it loose.

It was on this day that Brandon won his victory over vasculitis. He finished the mile in 3:59.67. He said it was like a weight had been lifted off his shoulders. His journey to this point in his career meant so much to him. He had gone through so much and in turn put a lot of training into this moment.

While vasculitis is a rare disease, resulting in fewer than 200,000 cases per year, Brandon made the decision to share his story and his journey in a book he authored titled: Victory Over Vasculitis. He is bringing awareness to the disease and inspiring other athletes to overcome the awful effects of this disease. He showed the world that it is not the disease that defines you, but how you handle it.

Since contracting the disease and documenting his experience, Brandon has had the opportunity to speak with other young runners who are in the early stages of vasculitis and share positive messages of hope with them.

Run your race and finish strong, regardless of resistance and adversity. If you have the right mindset and stop making excuses, refusing to take no for an answer, your ability to grow and succeed will flourish.

Brandon Hudgins Website

Vasculitis Foundation

Brandon's Twitter

Brandon's Instagram

(Book) Going the Distance: The Journey of a Vasculitis Patient on the Road to Olympic Glory

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

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.

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

The world we live in is a different place to the last podcast I recorded. Although COVID-19 was here when I finished up for maternity leave, times are certainly changing, and fast (although maybe not fast enough with some things). I wanted to record an update of how things have been going, something you requested upon my return, and then an update on what I have been learning and working on during this time. The first half of this podcast is solo, talking through the climate we are living in, and then I bring in Alison Desir for the second half of the episode.

Although Alison was only on the show a few months ago, for episode 182, we wanted to go deeper into the systemic racism and racist policies that have been holding black people back. I know you want to make changes and do what you can to dismantle racism, but are really unsure how, especially in terms of the running world. Alison and I discuss ways we can all help change things, beyond protesting out in the streets.

This episode is about as real as it comes, with both Alison and I recording with children on our laps, but as you know, for most of us, this time is just about doing the best we can with the situation we are in, and that's what we did.

Tune in to this update episode, and then we will spend the coming four episodes exploring some of the ways being a black runner has meant a totally different experience to being a white runner. I have tried to explore how being a person of color affects us in the past, bringing on guests to talk about this like Alysia Montano, Nellie Acevedo, Rosalie Fish, and Alison's previous episode, but over the coming episodes we will be going deeper.

From episode 201 onwards, I will be giving away a sponsor spot (for free) to a black owned business every week for the rest of the year. If you have a business you would like to see featured (or you own one yourself), email me [email protected]

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 get 15% off your first purchase, click here and enter code TINA.

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.

Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more!

Generation UCAN has been with me through a lot of my races and in my every day life. This product has been my go to nutritional product for marathon training and racing when I was getting all of my best times. It gives you a steady energy without the sugar, so there are no sugar high or crashes!

Use code TINAMUIR25 for 25% off.

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

Sarah Crouch Takeover

Our lives are full of ups and downs. Each of us embark on our own journey that many other people may know nothing about. Kate Landau, one of the fastest master's marathon runners in the world, is one of those individuals who has fought her own physical and psychological battles involving eating disorders and a constant need to be the best, which had major implications on her social life and emotional health. Kate shares with us her journey and how she was able to overcome these issues and compete in the Olympic Trials at the age of 19 and also 43.

Kate was destined to run. As a sixth grader she was running, winning races, and gaining the attention of running coaches, which lead to her being placed on a Junior Olympic Training plan. Kate went onto compete in the Junior Olympics and qualified for Nationals.

As a seventh grader Kate began racing against high school age individuals and placed 2nd in the State Meet, losing only to a senior. Realizing her true potential as a runner, Kate began to watch girls older than her go through growth spurts and slow down, causing them to lose speed and races. Kate decided she wanted to stay small so she could continue to be fast. Terrified to lose the success she was having, Kate turned to an eating disorder in order to maintain her weight and continue to compete at a high level.

Calorie counting became Kate's life. She began cutting out solid foods and drinking only juices. If she did eat, she ate small portions. Kate calculated that she could burn approximately 100 calories per mile she ran, so if she were going to run 8 miles, she would eat 800 calories. Weighing herself became an addiction and she did this daily. She lost friendships and chose not to establish relationships due anorexia and her decision to not eat. Kate said it was a lonely feeling, living in this existence and trying to hide her disorders from other people.

While Kate was a competitive athlete, she was also a competitive student. She had to have straight A's and wanted to be her school's valedictorian. She was constantly under stress due to studying, training, and hiding her eating disorder. While Kate was seeing success in both academics and athletics, she prayed to have this disorder taken from her but she didn't know how to let it go.

Due to a lack of nutrition and constant training, Kate's body began to break down on her. She suffered multiple injuries throughout her college running career, including up to 25 stress fractures and was told by doctors she had the bone density of a 65 year-old-woman. However, despite her injuries and eating disorders, which continued into her 30's, she still continued to compete at a high level and make it to Nationals each year at Georgetown.

At the age of 19 Kate competed in the Olympic Trials and did an interview for the New York times regarding her eating disorder. She pretended like she was over it and denied having an eating disorder, noting that she had gained some weight. But, this was not the case. Kate's battle was far from over.

Kate eventually stopped running due to the injuries her body was sustaining and took up cycling. She began cycling 3-5 hours a day. But, due to her eating disorder, she eventually was not able to cycle for even thirty minutes without getting and becoming completely fatigued. Depression had been an ongoing issue, coupled with a complete breakdown of her body, Kate decided it was time to admit she had a problem and seek out help.

A Google search helped Kate learn more about eating disorders and locate a doctor that could help her. She also began meeting with a nutritionist who helped her establish healthy eating habits. These two things, combined with medication helped Kate begin to see the world in a new and brighter light. She adopted a dog, started socializing with people at dog parks, and several months later, much to her surprise, got pregnant. By the time Kate became pregnant her whole outlook on life had changed and she was in a better place, both physically and emotionally.

Kate began running and pushing her daughter in a stroller during training runs. Eventually she ran a 5K Turkey Trot at a 6:08 pace, and then a half marathon. Running became about the joy and satisfaction of being out exercising as opposed to the constant need to win and compete. She eventually worked her way up to a marathon and placed second overall. She then ran Boston in 2:40, placing 2ndin the Master's division, a 2:35 at Eugene, and a 2:33 at Chicago. Kate then went on to run in Atlanta in the Olympic Trials, finishing 14thoverall with a time of 2:34:07, at the age of 43!

Kate has stopped limiting what she easts and doesn't allow herself to go hungry. She has stopped constantly weighing herself and is enjoying her new found freedom. Through her struggles Kate has gained invaluable life experience, which has aided her in becoming the mother and runner she is today. The struggles that we face, both public and in secret, provide us with advantages and life experience that can help us push through the pain we experience in life, or the pain we experience at mile 20 of a marathon.

It is important that we don't focus all of our energy on the future and that we choose to live in the present. Worry about the things that you have control over. Take those challenges that are thrown at you and push through them. What you do in middle school or high school does not create or influence who you are for the rest of your life. If you find yourself struggling with problems, don't be afraid to seek help, because when you get through them, and you will, you will come out a better and stronger person.

*Note* If you or someone you know is struggling from an eating disorder, it is time to talk to someone about it, it can make all the difference in the world.. Contact the National Eating Disorder Hotline at (800) 931-2237 or visit the NEDA website.

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 get 15% off your first purchase, click here and enter code TINA.

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

Sarah Crouch Takeover

We all live in our own comfort zones or personal bubbles. Stepping out of our realm of comfort can be extremely hard and even scary and will come with unexpected challenges. Sometimes these challenges overcome us and seem to be too much, but when we rise above these challenges and get out of our comfort zones amazing things can happen. Kenyan born Aliphine Tuliamuk is one such individual that left her comfort zone to pursue her dreams, becoming an inspiration to us all. Leaving her friends and family behind in Kenya, Aliphine moved to the United States where she earned a college education, was a First Team NCAA Division I All-American in cross country, multi-event USATF Champion, and most recently, winner of the 2020 Women's Olympic Marathon Trials.

Aliphine was raised in Posoy, in the county of Pokot, Kenya. Getting an education wasn't something many people strived to do, noting that the highest education many could reach in Kenya was a community college education. However, as Aliphine traveled, her desire to get an education and run began to take form and develop. During her senior year in high school in 2008, Aliphine learned about the United States and the opportunities available to her to run and attain a college education.

During this time of her life Aliphine made many sacrifices to further her running abilities, including moving away from family for months at a time to get access to better training. This preparation was vital to her success when the opportunity to run at a University in the United States of America presented itself.

A former student athlete of Iowa State University was in Kenya looking for athletes and spoke with Aliphine about athletic scholarships in America. It was at this point Aliphine decided she wanted to run in America and that she would attend Iowa State University. By 2009, Aliphine had left her family, her country, and all she knew to pursue her dreams of running and moved to America. After spending two years at Iowa State, Aliphine transferred to Witchita State University where her abilities and talents began to flourish.

Over the course of the next several years Aliphine would go on to contend and win multiple USATF events, raging from 5k's to 25k's. However, Aliphine attributed much of her success not just to her personal training and dedication, but to having strong role models.

No matter what your goals or admiration in life may be, it is important to find someone who can provide you with advice and lead you down the right path. These people, whether they be family, friends, training partners, or a teacher, can inspire hope and confidence in you and provide you with the extra needed motivation to accomplish your goals.

Aliphine strove to always maintain a hard work ethic in order to inspire others to accomplish their dreams. Make sure you take a moment to share your love and gratitude for your sport, or whatever it is you may do, because if you work hard and continue to want it, whether that be a PR in the 5k, to finish your first marathon, or run in the Olympic Trials, you can be an inspiration to other people.

Running has provided Aliphine with a platform in which to inspire others and have a greater and deeper impact on people's lives. Your dreams are valid and obtainable as long as you work hard and seek guidance from your role models or mentors that have gone before you.

After Aliphine moved to the United States of America she made the decision early on that she wanted to become a citizen and enjoy the rights to vote and compete for America. In 2016 she gained U.S. citizenship, which allowed her to compete in the 2020 Olympic Trials with the goal of earning a spot on the U.S.A. Olympic team.

Entering the race on February 29, 2020, Aliphine said she felt good, her training had gone well, and her head was in the right place. Everything was pointing in the right direction and she was determined to give this race everything she had. However, you can put forth every bit of training necessary, both physical and mentally for the marathon, but over the course of 26.2 miles, anything can happen. Donning one of her trademark, self-crocheted beanies, she was ready to run the most important race of her life.

As Aliphine began to pull away from the pack, she as not alone. Molly Seidel, an elite runner and first-time marathoner was hanging off her shoulder. As opposed to try and leave her behind, Aliphine and Molly began to push each other and offer words of encouragement, realizing they were both their for the same reason: to make the Olympic team. Aliphine and Molly were able to push each other to ensure they both made the team. In the end, it was Aliphine who won the 2020 Olympic Women's Marathon Trials with a time of 2:27:23, earning herself a spot on the U.S.A. Olympic team. While this is absolutely incredible, Aliphine said she still feels like her best race is ahead of her.

While Aliphine did make the Olympic Team, her teammates did not. She owes a great deal to them for pushing her through her workouts, for encouraging her when she struggled, and for being there for her when training was hard and painful. As a teammate who has not always won, Aliphine said it is important to be happy for your teammates and not just yourself. If you don't win, you can still show your appreciation and support for your teammates who ran well, and when you lose, remember how special your victories are. This is a good lesson that should be incorporated in all of what we do. Be happy for those around you and support your friends and teammates, win or lose.

Aliphine beanies

Aliphine's Instagram

Aliphine's Twitter

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 get 15% off your first purchase, click here and enter code TINA.

I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :)

If you want to join go hereto sign up!

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

When you hear the word "greatness," who do you associate it with? A famous athlete? An Oscar winning actor? A parent or spouse? This word is often associated with other people, but never ourselves. Why is that? Professor Maja Jovanovic has a PhD. in Sociology and dedicated the past four years of her life to researching the reasons behind why we, specifically women, lack confidence and focus our attention on our personal faults as opposed to focusing on our strengths and abilities.

Think back on your life come up with a list of 10 things you have done that you are proud of. As you ponder on this, these moments should come quick. You should know what you have done and what you are proud of. However, women struggle to compose this list. They tend to think, "Is this 'thing' good enough? Of course it is! When we think of things we have accomplished that we are proud of we always tend to think too big. It is important to recognize the smaller things we achieve each day while on our journey to achieving the great things. Constantly be reminding yourself of these little victories.

Far too often we tend to break down what we do into two categories: Total success or utter failure. For example: it is your child's birthday party and she has asked for an ice cream cake. You go to the store and you buy what you believe is an ice cream cake. The birthday party has been a total success and she has had a great time with her friends. As you cut the cake you realize it is not ice cream, but chocolate inside. Your daughter does not notice but you do. Now in your mind, as opposed to focusing on the overall success of the birthday party, you chose to focus on the one mess up.

Any number of simple example like the one above can cause us to feel bad and lose confidence in our self. Why is it that we focus so much on negative experiences as opposed to glory in the positive experiences? One way we can build confidence and focus on the good we have done as opposed to ruminating in the bad is to schedule a small amount of time for conduct a Worry Dump. A worry dump is a time set aside throughout your week where you allow yourself to focus on the negative. Think about the mistakes you have made, the bad things that you have done, or the moments where you were unsuccessful. Schedule one hour sometime throughout the week to give attention to these things and then don't think about them again until your next worry dump.

When you cease to focus on the negative aspects on your life and begin to give yourself credit for all of the amazing things you are doing, you will become a more confident person and begin to understand your incredible value and self-worth. It's ok to remind yourself that you are great!

Have you ever received a text that you did not respond to immediately? When you finally did reply you more than likely responded with something like this: "Sorry, I was at work and was unable to respond to your message, but I am good, how are you doing?" Why did you apologize for being at work and giving focus to your job? You do not need to apologize for these things. So many apologies are unnecessary. When we apologize, we believe we are being perceived as kind or polite; however, when the apology is not necessary, it has the opposite effect. This is not to say that we stop saying sorry all the time. When an apology is needed and is used correctly, then it becomes empowering. Real apologies should make you feel good afterwards. But, if we find ourselves constantly apologizing for mundane things that require no apology, then it can become exhausting and deflating.

While some apologies are superfluous, so are many minimizing phrases that we use on a daily basis. Imagine you are in a meeting at work and you have something to say to the group. How often have you found yourself using one of the following phrases: "I might be wrong on this but," "I have a little idea," "I'm working on a side project," or "I'm not a total expert." We tend to use these types of phrases because we fear coming across too strongly or believe that we may be misperceived as aggressive or cold.

It is ok to be confident in your abilities. Be confident in yourself and don't downplay thoughts or comments you might have. Being confident is something that doesn't just appear overnight; it is a muscle that strengthens with use. Constantly apologizing and using minimizing phrases are ways that we are sabotaging our own confidence. We are Olympians in discounting the positives in our life. Present your ideas! Speak up when in groups! And realize that your thoughts and ideas are worth just as much as anyone else.

As women, where does a majority of our energy go? More than likely it is to the care of others. Recognize that sometimes, it is ok to be selfish. We have to take care of ourselves. Professor Jovanovic's research has shown women can be so focused on being selfless that they can feel drained and exhausted. We live in a culture that is constantly reminding women of their need to take care of other people that sometimes women forget to take time to focus on themselves. Make time to do the things that you enjoy and that will be beneficial to your mental, emotional, and physical health.

When we hear the word failure, we tend to always associate it with something negative. However, what if we took the concept of failure and turned it into a learning experience, which provided us with information that helped us in the future? We are not perfect. We will all fail multiple times in our lives. But, when we step out of our comfort zone and we aren't scared to fail, we will develop a grown mindset. Recognize that mistakes are useful and that each mistake we make provides us with an opportunity to learn.

Lastly, remember that failure does not mean you cannot do something. It just means you cannot do something YET. If we cannot do something automatically, we think we cannot do it and that mindset prevents us from trying it again. For example: Imagine your are teaching your child to read. The child becomes frustrated thinking they will never be able to advance to the reading level other classmates are reading at. Each night you have the child read a book and after fifteen books she is now reading at the level she thought she could not achieve. After they have achieved this level of reading, remind them of what they did to achieve it. Show them all the books they read to reach that goal. It is important to be reminded of the small steps we took to achieve the goals we didn't think we would reach.

Remember that you are great! Get off the apology train, interrupt the negative self-talk, and recognize your self-worth. If someone offers you a compliment, don't be afraid to accept it! Say thank you and be proud of who you are. When was the last time someone commented on how great your hair was? Was your response: My hair is so gross I haven't washed it in like 3 days. Or was it: Thank you so much, I appreciate that! Become comfortable with yourself, your abilities, and the role you play in your own success!

Get Professor Maja's Self Confidence and Self Compassion Guide here.

Professor Maja Jovanovic's Twitter

Professor Maja Jovanovic's Instagram

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 get 15% off your first purchase, click here and enter code TINA.

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.

Now you can get a free travel pack with 20 servings with your first purchase, Visit here to learn more!

I am now taking 3 months off to take some time to get to know my new baby, there is only ONE thing I will be continuing to work on while I am away, and that is my newsletter. I send it out once a week with just my thoughts, any updates, something I am appreciating, and it is just a way for me to stay connected with you all. :)

If you want to join go hereto sign up!

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