The Running for Real Podcast

Prevention and Healing for Runners as they Age

As you age, many things about your body change. Whether you are just leaving your teen years or planning your 100th birthday party, your body is adapting to new circumstances. Keeping it healthy so that you can continue to run as long as you live is a valiant effort. Along the way, there will be years of healing, growing, and learning. Optimally, correct exercise will help prevent the need for long periods of recovery or invasive surgeries. 

Dr. Tom Michaud has been studying the human body for several decades now. He works as a sports medicine chiropractor, an author, and a researcher. He also creates products for healthcare professionals that help in client examinations. His goal is to provide non-surgical management of injuries, and he specializes in exercise recovery. As you listen to today’s episode, you will quickly discover that Tom is an expert in his field who has a desire to help and heal others.

The Connected Body

Injuries aren’t simple. There is a reason why WebMD is both expansive and inconclusive. Every injury is unique to the person and the situation. One of the biggest reasons injuries can be difficult to decipher is because the body is completely connected. This is also a great reason to visit with doctors or chiropractors, like Dr. Michaud, who have an extensive knowledge of the body as a whole. Meeting with these professionals will help you find the root of the problem, allowing for more relief in the long run.

 It is important to get a full recovery to prevent more injuries in the future. “The best predictor of future injury is prior injury,” says Dr. Michaud, “So rehabilitating a prior injury perfectly is important.” Take the time to fully recover from injuries and workouts. As you strengthen all the areas of your body, you will be less susceptible to future injuries.

Hips, Calves and Diaphragm

While there isn’t one exercise that fixes all injuries, there are definitely some general areas of the body that coordinate with a large majority of running-related issues. Dr. Michaud mentions three areas of the body that when trained properly, can decrease the odds of injury significantly. Keeping your hips and calves strong and flexible and doing diaphragm exercises all help in injury prevention.

Many common knee-related and lower leg injuries stem from the hips. Injuries most often occur when bad form or poor posture meet fatigue. This is why many injuries occur near the end of a race, a workout or a game. Hip strength and mobility are crucial for maintaining good form when you run. Elite marathon runners who have long, fast strides often have strong and flexible hips that allow them to reduce the braking force that is associated with long strides. Without strong and flexible hips, they wouldn’t be able to keep running at such fast paces without frequent injuries.

Calves are one of the first muscle groups in the body to lose muscle mass as you age. Active and flexible calves are necessary to avoid decreased balance with age. Plantar fasciitis can also be reduced or prevented with proper stretching and strengthening of the calves.

Diaphragm breathing exercises are beginning to get more attention as researchers are studying their benefits. The layman’s explanation for the benefits of a strong diaphragm is straightforward: As the diaphragm fatigues, blood flow decreases to other areas of the body and with decreased blood flow, those areas are more prone to injury. When asked about what core exercises runners should do, Dr. Michaud suggests diaphragm exercises over any variation of traditional core exercises like sit-ups. 

Ongoing Research

New methods of injury prevention will continue to transform as researchers perform new tests. It is important to remember that science isn’t perfect. Be patient with your body and your doctor. Read and listen to new articles on health, and don’t be afraid to ask your trainers, doctors, and mentors hard questions. 

Most of all, have a positive attitude toward your body. No matter its condition, it is alive and allowing you to do wonderful things. Treat it well, to the best of your knowledge, and it will continue to serve you.

  The wonderful sponsor for this episode is ME and about my new book, Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.  It’s coming out on January 21, 2019 and available for pre-order NOW. If you are planning on purchasing a digital copy, it would mean a lot if you could go ahead and pre-order now, and then leave me a review on amazon the week the book comes out. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!! 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 Tom, I look forward to hearing your thoughts on the show.

Kick Start Your Year with a Whole Lot of Self Love

Welcome to 2019! Congratulations on making it to another year. Take a moment to celebrate yourself and simply be grateful for the opportunity to live another year. 

Really, take a moment.

Now, as you settle in, contemplate what you want this year to look like. What new goals do you have for yourself? Are they the same goals you’ve always had? Are they goals that you really believe in–or are they simply goals that you think other people will approve of or admire? Do you have a plan for your goals? Are they measurable? 

There are a million and one things to think about when setting goals for yourself and planning a new year. Sometimes the best thing you can do for yourself is to slow down. In a world that is non-stop, always asking for more attention, always asking you to do more, this article is about slowing down, doing less, and being in the moment. Consider implementing some of these suggestions into your life this new year. 

Be Present

In this week’s episode of the Running for Real podcast, we interviewed Melody Moore. Dr. Melody Moore, Ph.D., is a psychologist, yogi, and founder of the Embody Love Movement. She coaches individuals to believe in themselves, to love themselves and to know that they are enough. One of Melody’s most highly suggested invitations is to “be present.”

But what does it mean to be present?

“[Being present] means being fully awake to the experience,” says Melody, “not stuck in the past, not worried about the future, but right here and right now in this very experience.” The present is the only thing that is real. The only thing that is actually real to you is the experience you are having reading this very sentence.

Less is More

When we live in the moment, we only focus on one thing at a time. It means we don’t allow ourselves to think about the disappointments of the past or the fears of the future. We only tune in to the experience of now. This can take work and isn’t easy to master immediately. We are distracted by ads, children, friends, cell phones, and our own thoughts. Multitasking is often encouraged, and it can feel like it is impossible to get everything done without doing two, three, or four things at once.

 “What happens when we become present is we feel less need to ‘fill in’ and get busy,” says Melody, “When we slow down and do one thing at a time, we end up doing it really well.” She argues that in nearly every case, doing two things at once that takes you 10 minutes, can be done in two 5-minute chunks. And when you can focus on one thing at a time, you do it better and can fully experience it.

Doing one thing at a time allows us to fully enjoy it. It is sustainable. Instead of being concerned about a future race, or the potential rush that you may get as you cross a finish line, breathe in the current moment. Think, “Why did I start running in the first place?” With every step of your training, focus on the moment. Your mind will be more at ease as you do so.

Love Yourself So Others Can Love Themselves

There are two excuses when it comes to vocalizing your strengths. The first is that you maybe, quite seriously, don’t think you are good enough or think your performance is plain lousy. The second excuse is that you don’t want to come off as arrogant. Both of these excuses are just that, excuses.

When you show others that you are proud of your accomplishments, it helps to dissipate the illusion that it is not good to celebrate ourselves. If you are an elite runner, but (albeit out of fear of bragging) are unable to talk about yourself as one, think about what example that sets for the millions of average runners. When you vocalize your love for yourself, and your accomplishments, you allow others to do the same. And when someone else does well, give them all the praise you can. Sharing the love and being truly genuine about your support will help you feel more comfortable in loving yourself.

On the other end of the spectrum, if you just barely finished your first 5k and it took you an hour, think of how many doors you open for people if you celebrate that victory. Every victory is a victory. Be proud of who you are and what you have done. You never know who might be watching.

Make this your year. Love yourself, every bit of you. Be present. You may be surprised by the joy you find in the everyday moments.

Resources:

Melody’s Website

Embody Love Movement

CTZN Well (Kerri Kelly)

Lauren Fleshman’s Twitter

Jean Kilbourne Films 

World Muse

Book: Mindful Running

Book: The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing

    The wonderful sponsor for this episode is ME and about my new book, Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.    It’s coming out on January 21, 2019 and available for pre-order on January 1, 2019. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!! 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 Melody, I look forward to hearing your thoughts on the show.

2018 is coming to an end in just a few days, and whether you are a new listener or a long time listener, this episode will have something for you. I recap some of my favorite episodes of the year, and why they had such good advice for runners of every level. This runner podcast episode contains clips from each of the best episodes, so you can hear for yourself the best part of each episode.

If you are a new podcast listener who is unsure where to start, these episodes are a good place to start.

Resources

Tina’s Instagram

Tina’s Facebook

Running For Real Superstars Community

Tina’s Twitter

Kim Jones- Episode 48

Andy Jones- Episode 49

Kara Goucher- Episode 50

Dave Collins- Episode 52

Alex Hutchinson- Episode 54

Allie Kieffer- Episode 56

Trent Stellingwerff- Episode 57

Chau Smith – Episode 62

Jason Fitzgerald- Episode 67

Emily Kraus- Episode 70

Jared Ward- Episode 72

Chrissie Wellington- Episode 74

Matt Davis- Episode 79

Dean Karnazes- Episode 81

Sarah Crouch- Episode 86

Siri Lindley- Episode 90

Guy Winch- Episode 92

 

 

Thank you to Bodyhealth and Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back for sponsoring this episode of Running for Real.

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10

 

My second sponsor is ME! My book,

Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.

It’s coming out on January 21, 2019 and available for pre-order on January 1, 2019. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!!

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.

I look forward to hearing your thoughts on the show.

To All the Mothers that Run

Choosing to be a mother is one of the most selfless acts a person can do. From the moment a child begins to grow in the womb, a mother completely changes. The miracle that occurs as your body changes to support another human being is both wonderful and overwhelming. Pain, joy, tears, and smiles. It’s a physical and emotional rollercoaster.

Mothers who are runners must make many decisions about their children and their running routines. Can I run while I’m pregnant? When can I start running again after my child is born? Is it okay for me to leave my child at the day care while I run? When can I take my kids running with me?

Stephanie Bruce, one of today’s elite female runners, is also a mother of two. She has experienced a professional running career both before and after childbirth. On today’s episode of the Running for Real podcast, she shared her thoughts on balancing a running career with motherhood. Listen or read along to learn more about what it means to be a runner and a mother.

Mom Guilt

Especially during the first few months of your newborn’s life, you are likely to experience “Mom Guilt.” Mom guilt is the feeling you get anytime you step away from your baby to do something that may seem selfish. Whether it’s getting a pedicure, or having an extended workout session, mom guilt is lurking close by.

“Doing the things that might appear selfish on paper are so important for you to be a better mom and a better wife,” says Steph. Each month she gets together with a group of friends to have a “Bad Moms’ Night Out” just to have time to check in with people and talk about motherhood. 

It’s important to remember that when you take care of yourself and your needs, you perform better as a mother. And that doesn’t just mean physically. Taking care of your social and emotional needs are just as important. When you spend time on yourself, the time you spend with your children will be more intentional and loving.

An Acceptable Recovery Period

The most important thought you can have as a newborn mother is that your situation is unique. It’s important to avoid comparing yourself to other runners that aren’t mothers, and it’s equally important not to compare yourself to other mothers. That being said, here are a few things you can expect as you begin to run after giving birth.

6 Weeks Postpartum. You just had your baby, but you may start to feel anxious about getting back out there to run. A good thing to remember at this phase is that you have a lifetime to recover and get back into running, but your baby will only be this old for a short period of time. Try not to miss those beautiful moments.

3-4 Months Postpartum. It’s been a somewhat significant amount of time now. You have probably started running again. Even though you feel like you may be able to get back into a routine at this point, it can be a very difficult period. Babies often have sleep regressions at this time. Avoid dwelling on long-term goals and just focus on one thing at a time. Make one good meal for yourself. Get in one good nap. Have one good run. Baby steps.

6 Months Postpartum. This is a crucial time for you. Your baby can spend longer periods of time on its own or with others. Avoid the comparison trap! You may be able to start training as frequently as you were before your baby, but that doesn’t mean you are the same person.

1 Year Postpartum. A full year. This is a good time for you to reflect on your goals and aspirations while you fully take in what the last year has been for you. Do you still have the same goals? What’s important to you at this stage of your life? If you have the same goals, what are you now willing to sacrifice to accomplish them?

Even after a year, your body may not feel the same as before. Be patient. Dig deep. You can find the grit you need to be what you want.

Finding Grit

Being a mother and a runner takes serious grit. There needs to be something that powers you, something that lets you accomplish the daily tasks and pushes you to go even further. Grit is that something. “The whole idea of grit [is that] we can all find our own grit in our lives,” says Stephanie, “Maybe it’s running, maybe it’s a death in the family, maybe it’s getting through a divorce, or getting through depression. Whatever it is, if we can have a word or a meaning to take hold of, I think it can help us get through the very dark times in our lives.”

As you balance your life between motherhood, running, and whatever else it is that you do, look for something that can be your personal grit. Take a hold of it and repeat it to yourself whenever times get tough. You CAN make it through all the tough miles in life.

Resources:

Steph’s Instagram

Steph’s Facebook

Steph’s Twitter

Steph’s Website

Book: Grit

   

Thank you to  Bodyhealth and my book, Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back for sponsoring this episode of Running for Real.

 

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10

My second sponsor is ME! My book,

Overcoming Amenorrhea: Get Your Period Back. Get Your Life Back.

It’s coming out on January 21st 2019 and available for pre-order on January 1st 2019. I can remind you when it is available if you sign up here Running4Real Newsletter. Thank you SO much for all of the support my friends!!

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.

Subscribe on iTunes or your favorite podcast player.

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

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

Running with Emotions

One of the most beautiful things about running is that anyone with two legs can do it. It isn’t very complex when you break it down. Running is just walking, but faster. You don’t need a gym membership, equipment, or a team. Heck, you don’t even need shoes. With the gift of legs and a beautiful earth to explore, practically anyone can pick up this great sport.

Running is simple, right? Well, yes and no.

The concept is simple enough: Just put one foot in front of the other and try not to fall down. However, any runner knows that things can quickly get complicated. Back pain, foot pain, knee pain and more can all but end your running career. No, you don’t need $100 Lululemon tights to go running, but you might think you do. Oh, and the marathon you want to run? That will cost more than those tights. The list goes on. Weather, equipment, competitions, and relationships all add up to make running more complicated than expected.

Dealing with emotions in your personal running universe can be the most complicated of all your running obstacles. From coping with injuries, to dealing with teammates, running can take a toll on your psychological wellbeing just as much as your physical wellbeing. Guy Winch, author of “Emotional First Aid,” is an expert in the field of psychology. Read or listen along as he answers several questions about dealing with emotions as a runner.

Run for your Heart, Literally and Figuratively

Cardiovascular exercise is obviously good for your heart. Doctors recommend completing 30-40 minutes of increased heart rate activity 4-5 times a week. However, running is also great for your mental health. Studies show that taking antidepressant medication and participating in consistent cardiovascular exercise produce similar benefits. One striking difference between the two is that the effects of medications taken in the same dosages tend to fade after a few years while the benefits of exercise remain the same.

If you live with any type of mental health condition or simply want to improve your mental health, consider running. “If you don’t like medication, if you don’t want to do other things, just do that!” says Guy Winch, “Find the sport that works best for you, but find one!”

Dealing with Humans

Consistently running is a sure way to reduce stress and depression, but it won’t get rid of all your emotional challenges. If you have an unresolved problem with a teammate or a running friend, there are two simple suggestions Guy gives when approaching them.

(1) Ask yourself, “What do I want to get out of this?” If you don’t focus on what you want to get out of the discussion, your conversation can quickly turn into a complaining or blaming party. Knowing why you are bringing up an issue will focus your conversation on the things that matter. (2) “The Positivity Sandwich.” Make sure that whatever you say is surrounded by positivity. Open with a compliment, be short and direct about the issue, and end with another compliment. Using these two simple techniques will make a world of a difference when communicating with others.

Participating in social media is another way to improve mental health. But there is a HUGE caveat. Dr. Winch emphasizes the difference between using social media passively and actively. “It’s a tool, and it depends on how you use that tool and when you use that tool,” says Guy, “When we are feeling bad…and we look in a passive way at other people’s feeds, what we see is everyone around us being happy, and we’re not. And that will make us feel worse.”

Active use of social media can be very beneficial. When we use it as a tool to interact with others by commenting and sending messages, we take away the passive, depressing action of endless scrolling. Send pictures, emoticons, and messages to friends to connect and remember good times. Above all though, Guy tells us not to let social media replace our relationships. Even if it’s just a phone call, reaching out to friends and family is important in sustaining good relationships and mental health.

Smile, Cry, and Celebrate!

One of the best pieces of advice that Guy Winch gives is to give yourself time to mourn and time to celebrate. When you don’t get a result you were hoping for, it’s okay to let yourself be sad. But only for a moment. “You get to feel really bad,” says Guy, “but only for a limited amount of time.” Give yourself an hour for something small and a day for something big. “Then you have to pivot to the comeback. Now it’s about using that as fuel, as motivation. You need to express the bad stuff, but you shouldn’t wallow in it.”

If you give yourself time to be sad, then you should also give yourself time to be happy. Guy recommends celebrating victories and sharing with your friends without feeling guilty. “Make a meal of the milestones,” he says “They are hard earned. Find a way to truly enjoy them.”

So, run. Run with emotions. Run to stay mentally strong. Let yourself be miserable when you come up short and celebrate when you do well. Share with others, celebrate their victories, and you will feel better than ever.

Resources:

Guy’s Website

Guy’s Facebook Page

Guy’s Twitter

Book: Emotional First Aid

Book: How to Fix a Broken Heart

Running for Real Bodyhealth Giveaway (win a 300ct Perfect Amino every week in December!)

Listen to the Running for Real Podcast here: Subscribe: Apple Podcasts (iTunes) | Stitcher | Castbox | Overcast | Spotify | Google Play | iHeartRadio | Thank you to Mercury Mile and Bodyhealth for sponsoring this episode of Running for Real. I am loving Mercury Mile, all you do is fill out a 10 minute survey all about your style, how loud you like your clothes to be, your struggles with running clothes in the past, brands you like, and more. It is a fun survey to fill out, and at the end, your personal stylist will send you a box of running clothes to wear. The items you love, you keep, the items you dont, you send back, they then charge you for what you kept. It is that simple. Running for real fans can get $10 off your first box using code Tina10 at mercurymile.comNow I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10

Click the banner for more information.

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

The Joy of Being a Vulnerable Runner

There are a handful of emotions and needs that all people have in common. We tend to seek out love, joy, safety and success while attempting to avoid embarrassment, pain, sorrow, and defeat. Often times the things we crave can only come by way of sacrifice. Mastering a new language doesn’t come without hundreds of embarrassing mistakes. The sorrow that comes with heartbreak often precedes the development of a loving relationship. The beautiful gift of life only comes through the pains of childbirth.

In the running world, we experience these same emotions and challenges. Being a successful runner, whatever success might mean for you, becomes much more enjoyable as you allow yourself to be vulnerable. Being vulnerable means being comfortable with potential pains and embarrassments. It is easy and natural to be guarded or to make excuses in order to dodge negative feelings. However, being susceptible can give you a newfound power.

Siri Lindley is the epitome of vulnerability. From finishing next-to-last in her first triathlon to becoming the number one triathlon athlete in the world, Siri has experienced it all. Siri dealt with extreme anxiety and OCD while a tri-athlete student at Brown University. She found ways to overcome her challenges and now looks forward to every moment in her life. Today she coaches elite runners and shares powerful lessons with thousands of others.

Say No to Excuses

One of the first steps to embracing vulnerability is saying no to excuses. When we put the blame on something that is out of our control, we lose the ability to dictate our success. Whether it is bad weather, a bad start to a race, or a stomach ache, do all you can to own up to your performance and your actions. 

A good way to get rid of excuses is to make better goals. Siri Lindley doesn’t let her athletes make time goals for this very reason. Make goals that you can control. You can’t control the weather. You can control your effort.

Share Your Struggles

There is a power that accompanies sharing your struggles. As you share you allow others to join you on your journey. “You’re not alone in your struggles,” says Siri, “We all are thinking ‘what if I fail’ and when we don’t talk about it then it really does seem [like] life has to be perfect.” 

Being real helps both you and those watching you simultaneously. “When you share your story, (your failures, your disappoints, your flaws) you are giving the message, to younger people especially, that life doesn’t need to look perfect for you to be able to achieve success in your future.” When you let go of excuses and share your failures, you help others believe in their goals too.

It’s Okay to Be Afraid

Being vulnerable doesn’t mean you aren’t scared of anything. In fact, it means you are okay with being afraid. “You can be afraid, but be afraid of something that is rational,” says Siri, “Don’t be afraid of things you are creating in your head.” For example, it is reasonable to be afraid of the pain that accompanies a tough run. Embrace the fear and use it to your advantage.

“Fear is what keeps us in our comfort zone. I changed the meaning of fear to being: Anything that scares me is the universe saying TAKE THIS ON. This is going to lead you somewhere amazing.”

So, don’t hesitate to step out of your comfort zone. Be afraid, and then do it anyway. You can only know what you are capable of by facing your fears with courage.

Choosing Love Over Fear 

Love and fear may not feel like exact opposites, but they are most definitely rivals. “Living in fear means that we don’t take action because we’re afraid we’re not enough, and if we’re not enough we won’t be loved,” says Siri. Living out of love means that you tap into a deeper purpose for the actions you take. When you find a deeper purpose, fear is replaced with a hunger to accomplish your goals, one that cannot be satisfied until you succeed.

Decide to be vulnerable. Let go of excuses. Live out of love. Before long, both your dreams and your fears will propel you to live a completely joyful life.

 

Resources:

Believe Ranch and Rescue

Believe Ranch and Rescue Instagram

Believe Ranch and Rescue Facebook

Running for Real Bodyhealth Giveaway(win a 300ct Perfect Amino every week in December!)

Siri’s Instagram

Siri’s Twitter

Siri’s Website

Tony Robbins Siri Lindley Podcast

Unlimited Power Book

Surfacing Book

Brené Brown: The Power of Vulnerability

Grit Book

 

Thank you to Mercury Mile and Bodyhealth for sponsoring this episode of Running for Real.

I am loving Mercury Mile, all you do is fill out a 10 minute survey all about your style, how loud you like your clothes to be, your struggles with running clothes in the past, brands you like, and more. It is a fun survey to fill out, and at the end, your personal stylist will send you a box of running clothes to wear. The items you love, you keep, the items you dont, you send back, they then charge you for what you kept. It is that simple. Running for real fans can get $10 off your first box using code Tina10 at mercurymile.com

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.comusing coupon code TINA10

 

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.

Subscribe on iApple Podcasts (iTunes), Stitcher, Castbox, Overcast, Spotify, Google Playand now iHeartRadio

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

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

Why Training for a 5K is the Best Type of Exercise

Finding a one-size-fits-all exercise or dieting program is a tired subject. Every other news article, internet ad, or Facebook post seems to scream, “This is It! This is the [insert weird food or exercise here] that everyone needs.”

Haven’t we learned?

There is no magic bullet. There is no one-size-fits-all. There are no shortcuts. Everyone has unique body attributes and features that make them different. We all have different goals, different interests, varying pain thresholds and the like. What we should have learned by now is that working smart and working hard, being consistent, and having moderation in all things is the answer to basically any question.

However, training for a 5k can fit into nearly everyone’s personal exercise goals. Whether you are an elite marathon runner, a casual jogger, or a common couch potato, a personalized 5k training plan can push you to the next level.

5K for Beginners

Training for a 5k is a great way to get in shape. Less experienced runners specifically interested in weight loss or body toning should consider the following.

(1) One of the best ways to accomplish a weight-loss goal is to have an additional indirect goal. Signing up for a local 5k is a perfect way to give yourself a deadline. From the time you sign up, a new compelling force will enter your life. Write your race day on your calendar, decide on a reward to give yourself after completing the race, and envision yourself running strong through the finish line.

(2) Running alone may not burn all the fat you desire. One challenge when starting a training program is avoiding the urge to be lazy whenever you aren’t exercising. Exercise researcher Michael Joyner says in order to lose weight you need to “build a whole lot of low-grade physical activity into [your] day.” This includes activities like taking the stairs, parking in the back, and going to the park with your kids.

(3) A support group can be pivotal in accomplishing your fitness goals. The running community is perhaps the largest exercise group in the world. Wherever you live, you should be able to find a neighbor, co-worker, or friend that is willing to go on a run with you. Download an app like Strava or Nike Run Club to compete with your friends and find running groups near you.

Whether you are just returning to running, coming back from an injury, or running for the first time, give yourself time. Injury is the biggest threat to your exercise goals. Ease into it. Being in shape should be a lifelong habit, not a once in a lifetime achievement.

5K for Experienced Runners

Let’s get serious.

If you are an experienced runner or even an elite marathoner, you already understand how to set and accomplish goals. A 5k may not seem like the way to improve your marathon times. After all, you’ve already mastered that length; that’s why you are running longer races now. However, there are a few convincing reasons why training for a 5k is great for even the elite long-distance runners. The key to this type of training is to be able to run a fast 5k. Consider the following when training.

(1) To be the best runner at any distance you want to hit what is termed your “physiological limit.” This basically means being able to max out your physical potential. Training to run a fast 5k will involve “high intensity interval training” (HIIT) which is the necessary type of training to hit your physiological limit.

(2) Simply put, to run a fast 5k you have to run at a pace that is faster than your marathon pace. “[It’s] going to be faster than your marathon pace, but it’s still going to be a pace that you have to sustain for a while,” says Michael Joyner, “If you get fast, it’ll feel a lot more comfortable when you’re running your marathon pace.” Getting used to running fast will help both your physiological and mental game.

(3) When you train to run your best 5k, training should include long interval training sessions. This means running interval distances anywhere from a half mile to a mile. When you do this type of training you optimize your maximum oxygen uptake. This is important in reaching a biological potential that is needed to run both a fast 5k and a fast marathon. (To learn more in-depth about this topic, listen to the podcast or follow Michael Joyner’s links below.)

A Race for Everyone

So, whether you need some motivation to get in shape, or you want to place in the Boston Marathon, consider doing some 5k training. You just might be surprised with the results.

 

Resources:

How Cycling Can Save the World

Michael’s Sports Illustrated Article

Michael’s Twitter

Last Week's Episode Meg and Jessi

Support Tina through her Patreon Page

Running for Real Superstars Community

I have been working extra hard with my Podcast Series episodes for you. They cover subjects from training for a full marathon to being able to train during your pregnancy or even postpartum. Here are the subjects below to listen.

Marathon Podcast Series

Nutrition Podcast Series

Mental Podcast Series

Beginners Podcast Series

Coming Back from Injury Podcast Series

Pregnancy and Postpartum Podcast Series

 

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 and tag me on Twitter, Facebook and Instagram

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.

Subscribe on iTunes or your favorite podcast player.

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

Thanks to Michael for joining us on the show today!

Running and Eating: Nutrition, Dieting, and Eating Disorders

Let’s get this out in the open right from the get go. The wonderful world of eating is not always so wonderful for runners. Whether you are an elite runner, a new runner looking to lose some pounds, or one of the many runners in between, making food decisions is difficult.

Carbo-loading. Keto. Superfoods. Macronutrients. Intermittent fasting. Detox.

These are just a few of the phrases and words that have kept you on health blogs and Wikipedia pages for hours. Each one with its own purpose and promise. Deciding when, how much, and what to eat can be stressful for anyone and especially for those with specific physical goals. Choosing between all the competing voices on food is as an important decision as any and should be done with care. Our bodies deserve it.

Harvard nutritionist Meg Schrier and dietician Jessi Haggerty have been helping athletes make positive food choices for many years. They have experience working with a variety of elite athletes and non-athletes, including helping those with eating disorders. When it comes to answering the difficult food questions, they are some of the best. In this article and podcast, they provide us with some basic tips and clues in navigating the world of eating.

Eating Disorders

Let’s begin with one of the most difficult topics. Even if you have never personally dealt with an eating disorder, this is a subject worth learning about. Eating disorders likely effect more people than you think. Understanding the early signs of eating disorders can help not only the people around you, it can help you. Maintaining a positive relationship with food is important to staying healthy and avoiding the dangerous diseases that are eating disorders.

How do I know if I have an eating disorder? What should I do?

You don’t need to be incredibly skinny or weak to have an eating disorder. And you don’t need to have an eating disorder to make a behavior change. To know if you need help Meg suggests asking yourself a few questions. “How much are you thinking about food throughout the day? [Is food] causing you not to go to events or be with friends and loved ones?” She continues by suggesting that if food is becoming everything, it’s something you should talk about. Jessi adds that if your behaviors no longer feel like a choice, it’s a good opportunity to seek a higher level of care.

Finding a Support Team

If you have discovered that there is a behavior you want to change, having a support team is crucial to your success. If you can, confide in a friend, a family member, or a teammate. Having someone that you can always talk to and that you trust is very powerful. They can help you feel in control of your actions and give support when you need it.

Next, find a therapist that you are comfortable with. “It’s important to find a therapist that specializes in eating disorders…and then do some trial and error,” says Jessi. “It is hard to parse out what is fear of going through the therapeutic process and what is [knowing] it’s not a good fit.” Therapy is great, but not all therapists match up with their clients perfectly. If you find yourself not agreeing with your therapist on matters that are important to you, it’s okay to switch. Stick with it. Find a good one.

In addition to a therapist and a trusted friend, it can be very beneficial to work with a nutritionist, dietician, psychiatrist, or endocrinologist. There are many options out there and depending on what city you live in, there will probably be a good handful of people you can choose to work with.

Listening to and Understanding Your Body

Whenever you make changes in your activity, your body has to adapt. If you are adding lots of miles to your runs, increasing speed, or adding new workouts, you are going to have to learn how your body reacts. Do your best to listen to your body and realize that you may not understand everything all at once.

“It is hard to eat intuitively when you are training at a high-level,” says Meg. You may feel like a child when you can’t tell if you are hungry, but it is common when you train hard, especially when burning a lot of calories. How are you supposed to decide when to eat? One tip Meg gives is to rest. A little bit of rest can help you know if you are feeling like you should eat or not. In addition, working with a dietician can help you eat when you don’t think you are hungry and vice-versa.

Love Your Amazing Body

Your body is amazing. It allows you to move. It is strong. It deserves to be treated well because it gives you so much. Always be in touch with what it needs, and it will continue to let you have fun.

Resources:

Jessi’s Website

The BodyLove Project Podcast

Jessi’s Instagram

Jessi’s Twitter

Meg’s Harvard Profile

Meg’s Harvard email

 

Thank you to Run Angel and Bodyhealth for sponsoring this episode of Running for Real.

 

At first when I was running, I didn't take my safety as seriously as I should of. I thought that I was invincible but then I slowly heard horror stories about runners and what happened to them. That's what makes me so glad that I have my Run Angel with me, EVERY time I run.

Remember, all Running4Real listeners can get 15% off at RunAngel.com using code running4real!

 

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.comusing coupon code TINA10

 

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.

Subscribe on iTunes or your favorite podcast player.

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

Thank you to Jessi and Meg, I look forward to hearing your thoughts on the show.

I love this time of year, and for me, finding Christmas gifts that really match the person you are buying for is a fun challenge to take on.

If you have a runner who you want to get the perfect Christmas present for, or if you are someone who is unsure what to ask for yourself, maybe this runner gift guide will give you some ideas to make it a little easier.

Now I am getting back into running higher mileage again and running is certainly a big part of my life again, I have been able to think about what runner goodies are making our lives easier this year. Some of my list were on my 2017 list, and many are new, with a special thanks to my running for real superstars community for giving me some of these recommendations.

Some of these products were sent to me for free, but my opinions are my own, and my reviews are honest, if I don't like a product, I will never put it on my website (remember a few months ago I turned down a big payment for a product I could not endorse), so you know these are my true recommendations for the best gifts for the runner in your life.

Let's dive in:

For the Runner Stocking Filler: Bombas Performance Socks ($12-$17)

You may have heard me talking about Bombas a lot lately, and I really do love what this brand stands for. It makes my heart swell knowing that they donate a pair for every pair that is purchased, and they are also very interested in sustainability and looking after our world for the future.

Now, for the part you actually care about, are the socks comfortable? Well, if I tell you I ran a half marathon race in the rain with them on and didn't have a single blister or sore spot? Or how about that I have done pretty much every run, certainly every long run (2hrs-2hr 30) in them for the past few months.

So yes, I love them, and you can get 20% off your first order with the code running4real

Find Bombas socks here.

For the Runner with a Baby, Toddler, or Young Child: Chicco TRE Stroller ($379)

I never thought I would be a stroller mother runner, but here I am, running most of my runs each week with my stroller, taking Bailey around the local area. Thankfully, it actually works quite well as she takes a nap, so I come back refreshed, feeling good as I got my run in, and she comes back rested and feeling ready to play.

This stroller is a little heavier than some of the other models, but it is also very luxurious for the baby, and has a lot of really cool extras that I really enjoy. I gave a bigger review of the stroller in my postpartum running guide, but it comes down to, I love this stroller!

Find the Chicco TRE Running Stroller here.

For Running Safety: Run Angel ($99)

I have become a lot more aware of safety in the last year, and with the attacks that have happened recently, my Run Angel helps me feel safe and prepared. There are quite a few safety style products on here, but this one is my most valued and this is one of the products I recommend to friends above all other running products. Your safety is more important than anything, and this watch-looking device you wear on your wrist will send out an alarm the loudness of a rock concert if you push the giant button in the middle. It will also send an alert to three loved ones when you push it.

You can get 10% off with code running4real

Get yourself one, and all your loved ones too.

Find Run Angel here.

For a Runner Who....well, a runner who runs ;): Garmin Forerunner 235 ($299)

I love love love my Garmin!

I may be a nowatchmeadvocate and tell you not to look at your GPS watch while you run and especially while you race, but I still wear one, every day. I love it, and it is just so easy to use. If you are looking for a running watch, look no further...unless you can afford the higher end models, in which case, by all means go for that instead!

Find Garmin Forerunner 235here.

For the Runner Who Enjoys Wearing Nice Running Clothes (who doesn't!): Mercury Mile ($125-$150)

I have many friends who are huge fans of Stitch Fix, and as much as I love the idea of it, being real, I wear running clothes or activewear most of the time, so it just seems a little silly. However, Mercury mile does the same thing, with running clothes, from emerging brands and long time running brands alike. You fill out a survey with some measurements, choices, styles you like, and more. From there, a personal stylist picks you out a full outfit, and sends it to you. Whatever you like, you keep, whatever you don't you send back. They will then charge you for the pieces you kept.

I LOVE the idea of this, and we all know that running in cute (or handsome for my male readers!) clothes can motivate you and help make even the worst runs feel better. Besides, they are good at picking out matching outfits...something I am terrible at. This is the perfect gift if you are unsure what to get your runner loved one.

You can get 10% off using code running4real Mercury Mile and order yours here.

For the Runner Who is Trying to Eat Healthy: Ikea Silicon Baking Sheet ($5)

I recommended this last year, but it really is a great gift for a low price. I am starting to see more of these around the stores, including a 3 pack in Costco last week, so you may not have to go around the rabbit hole that is Ikea, but a silicon baking sheet for a runner is a lifesaver. They are so easy to clean, and you are helping to look after our world by limiting your foil use :)

Find the Ikea Silicon Baking Sheethere (or at your local Ikea!)

For Runners Who Listen to Music and Podcasts: A running headset (price varies

Now, there are plenty of brands you can choose from here. I have heard good things about most of them, even the cheaper ones you can get on amazon. I am still using my VI, I love it, and it works well for me. If the runner in your life listens to music or podcasts, having a headset that is made for running is going to be so much better for them than using the headphones that come with their phone. It makes a huge difference and a happy runner.

Find more about VI here.

For Runners Who Love to Read: Brave Athlete Calm the F*ck Down ($17)

I recommended this one last year, and I will recommend it again as it is so good for us to be reminded of how much of a mental sport running is, and how we can actually learn to be better, rather than just trying to fight against something we understand. This book covers the science, but explained in a way that makes sense.

Find The Brave Athlete here.

Let Your Mind Run ($18)

I have not read this one, but I have heard SO MANY people say how this book by Deena Kastor has changed their life. I know Deena Kastor is someone who we all look up to for the incredible achievements she has, but from what I hear, she is very real in this book, and the advice is actually simple enough for us all to use. My superstars RAVED about it, and if your runner wants to learn to be their best, this one should be on your list.

Find Let Your Mind Runhere.

Girl, Wash Your Face ($16)

Okay, so not a running book, but this book is AMAZING. Each chapter addresses a lie we tell ourselves that destroys our confidence and the way we see ourselves. Rachel is actually a runner, so there are a lot of analogies in here, but it is the way she explains her story, then gives actionable advice that really speaks to me, and if you are anything like me, speaks to you too.

One note though, this is definitely a female focused book :)

Find Girl, Wash your Face here.

Endure ($13)

I am a HUGE Alex Hutchinson fan, and he is a wonderful friend who I know will always come out with useful information to help us achieve our best in running. This year he released his book on the capacity of the mind, and it was fascinating. I read it while Bailey was really young and asleep on my chest, and then I had Alex on the podcast to talk about it. If you are interested in the mental side of our sport, I strongly suggest giving this a read.

Find Endure here.

Road to Sparta ($15)

If you listened to my podcast episode with Dean Karnazes, you would have noticed the connection Dean and I had, and it was mostly because I felt I had got to know him through reading this book. Our conversation was amazing, as was this book. Honestly, I am not really a history book kinda person, so I was not sure what I would think of this. I also thought Dean would be very commercial, and it just wouldn't be authentic. I was wrong in both ways.

Find Road to Sparta here.

For the Runner Who isn't a Size 0: Day/Won Leggings

I am SO excited there are more running and activewear brands making their way into the industry, and I am especially excited for Candice Huffine, "plus size", or more accurately, curvy model, who has created her own fun line of clothing for runners from sizes 0-32, and they are SO cute. I love my block print leggings, especially that they are high-waisted, and I think this company has a bright future ahead.

Find Day/Won Clothes here.

For the Runner Who Gets Sore orTight and/or Travel often: CTM Band

This was created by my good friend Kyle Bowling, a Chiropractor who is a runner himself. Not only have I loved getting to know him because he actually gets us, and doesn't just try to stop us running, but he has created a product that is absolutely ideal for runners. It gives you compression, tension, and movement (hence the CTM), which allows us to go further than a foam roller or compression gear alone. These have been flying off the shelves, and some of the best elites in the world have heard about it and are using it. Get yourself or your loved one a CTM band, especially if they have to travel a lot. They will thank you.

Running for Real fans get $10 off using code running4real here.

For the Runner Who Needs More Confidence: Strong by Kara Goucher ($14)

I do not yet have this journal, but I absolutely want it. I have heard Kara on multiple podcasts talking about this book, and it sounds like it is the kind of journal I will LOVE, and I am sure you will too. If you struggle with confidence, especially when you are in the thick of training and things are hard, this journal will help you keep your mind in the right place and see the good in what you are doing. Race day will arrive, and you can feel confident you are ready..and strong!

Find Strong here.

For the Runner Who is In Heavy Training: Bodyhealth Perfect Amino  ($39.95)

I took Perfect Amino for the final few years of my elite running career, and I really noticed when I forgot to take it. I really did notice that it helped me to recover faster and feel better. Now I am back to running harder again, it is great for the same thing. If you have a race coming up that is important to you (or your runner loved one), you can't get a much better gift than the gift of faster recovery! Especially if you are a little injury prone, the faster you can recover, the less chance your body has of breaking down with injuries.

Find BodyHealth Perfect Aminohere and use coupon code TINA10 for 10% off.

For the Runner Who Wants to Look After Their Feet: Altra Escalante ($130)

I have been testing out all kinds of runner shoes this year, and these have become my favorite. Honestly, I never thought I would wear Altra...they were always a little...well, weird-looking, but they have come a long way with their designs, and I really appreciate the wide toe box (a podcast in a few weeks will explain why). I have raced in these and run most of my workouts and long runs in them without a problem.

If you are used to a high drop, you may need a little time to get into these as they are zero drop, but I went from my 4mm drop shoes to these with ease.

Also note, Steve has been wearing Altras for years, and has been raving about them, that is what ultimately gave me the nudge to get them.

Find the Altra Women's Escalante hereand Altra Men's Escalante here.

For the Runner Who Has to Run in the Dark Often: Black Diamond Spot Headlamp ($30)

I had never really been someone who had to ever run in the dark. Maybe on the odd occasion, but most of the time I would stumble my way through, and somehow manage to not fall over by staying in the lighter areas. Now, as a mother, sometimes you have to get your run done early. I talked about runner safety and how important it is in a recent blog post, but I also realized that by not wearing anything to be able to see where I was going, I was putting my safety at risk another way.

There are so many headlamps out there, but this one had great reviews and was relatively inexpensive, so I gave it a try, and I liked it a lot.

If you or the runner in your life runs in the dark often, this will be just what they need....although one word of advice, this does chafe my forehead (not a good look!!) if I wear it right on my head, so I either wear a cap or headband underneath, so it is not directly touching my skin.

Find the Black Diamond Spot Headlight here.

For the Runner Who Has to Run in the Dark Often Part 2: Amphipod Running Vest ($30)

Now, when it comes to safety, another element I never really considered before was actually being seen! I always kind of assumed I would be fine, and thankfully, I was, but it doesn't mean that I was safe. People who are up and about in the early hours of the morning are not expecting to see a runner, and in most cases, they are running late...so trying to get somewhere quickly, which means they won't expect to see you.

I didn't think I would wear this very often when I purchased it, but I do wear it often, sometimes when it is not even dark out, but because I just feel so much safer with it on. It is bright enough to catch the attention of a distracted driver, which could be a life saver with the number of people on their phones while driving now.

I really like this vest, and I have worn it with just a sports bra and shorts, so I can vow that it does not chafe :)

Find the Amphipod Xinglet Vest here.

For the Female Runner Who Wants to Run with her Phone: Koala Clip ($28)

I never used to run with my phone. In fact, I used to laugh at family who would ask me to take my phone with me. I was too serious for a phone. Now though, I see that was not just stupid logic, but also could have put me in danger many times. I love to listen to music or podcasts on some of my runs, and rather than using a safety pin to hold my phone in a pocket in my tights, this Koala clip is ideal. It also means the phone stays close to my bluetooth headphones, so they don't loose connection (which they would sometimes do when in my tights).

This is especially good for hot summer days as you can strap your phone to your sports bra without any fear of it bouncing around, and it is sweatproof, so keeps it protected from your perspiration. I will admit it does not work that well with my Lululemon Enlite bra on its own, but overall, this was one of my favorite finds of the year.

Find the Koala clip hereand use code running4real for 10% off.

For the Runner Who Has to Run in the Cold: Brooks Cascadia Vest ($110) and Brooks Canopy Jacket ($120)

I love running in vests. I am not sure why, or where that came to be, but most of my winter runs involve one of my three running vests. I usually like to underdress a little, as I hate being hot, but I find a vest is such a good compromise. You can keep your core warm, but then it does not cover your arms...okay, lets be real, armpits up, which is where we tend to get hot.

I just got this Brooks Cascadia Thermal vest, and I LOOOOVEE it! I might even get myself another one to just wear day-to-day. It is comfortable, it is light, it is warm (but not too warm). If you have cold runs ahead, this is going to be something you will wear all. the. time.

Find the Brooks Cascadia Vest here.

I also love the Brooks Canopy Jacket. EVERY runner needs a good running jacket, and this one is wind resistant and water-resistant, while being SO LIGHT, you could stuff it in any bag to be ready when you need it. In the winter, the cold can cut through you like a knife, and having a good jacket means you can throw it on top of however many layers you need that day, and feel warm enough.

I also love the color options. I have the maroon, but they also have a nice blue.

Find the Brooks Canopy Jacket here.

For the Female Runner: Lululemon Enlite Sports Bra ($98)

I know, I know, I need to shut up about this damn bra, but years later I still love it, and years later it was absolutely worth the money spent. I know $100 seems like a lot for one bra, but I am telling you, mine look exactly the same as they did the day I purchased them, because that is the thing about Lululemon, their stuff lasts SO well. I have things from 10 years ago, that are still in such good condition. This bra is just my favorite, and it is just worth every penny for me (as long as you get the right size!)

Find the Lululemon Enlite Sports Bra here.

For Runners Who Are Proud to Be: Sarah Marie Design Studio ($30-$60)

Sarah has done such a fantastic job of making us runners feel good about what we do, and show that we are in this amazing little community. I have multiple Sarah Marie outfits. Some I workout in, and some I just wear day-to-day. They are good quality, they are cute, and they are practical. I have yet to have someone come up to me and ask if it is one of her designs, but the day it does, I will be SO excited.

If you or the runner in your life loves to talk about running or show pride in our sport, this is the perfect gift.

Find more about Sarah Marie Designs here.

For the Runner Who Wants to Cook More: Run Fast. Cook Fast. Eat Slow ($16.50)

Last year I featured their first book, and I use it often, but this year, Elyse and Shalane released their second cook book, and it has even more fantastic recipes including three new variations of the ever popular superhero muffins. We have made quite a few things from this book already, and we have given Bailey a lot of the meals/snacks too as we know she is getting good quality food into her body. She LOVES it, and if you have a runner (or not for that matter!) in your life who is trying to eat healthy, they will too.

Find Run Fast. Cook Fast. Eat Slow here.

For a New Race Day Shirt (while giving this lady a little support): Running for Real T-Shirts, Tanks, Sleeveless Vests, and Cap ($22-$27)

I would love if you could support me and what I do by purchasing one of my Running for Real apparel pieces. It would make my heart swell 1000000 times if you could wear it for an upcoming race and tag me in a photo, but even if you just wear it as a pajama top, it would mean so much.

They are really soft materials, and performance made, so they will wick the sweat away and keep you comfortable. I hope you love these as much as I do.

Find Running for Real Apparel here.

For a Treat for Your Runner: Sunglasses ($12-$40)

Goodr has exploded onto the scene the last year, and around a year ago, a fan of mine (thank you Liz!) sent Steve and I a pair each. At the time, I was unsure what they were and wasn't sure about the bright blue color I was given. Fast forward a year, these are not only my go to glasses for life as well as running, but they are my number one lifesaver for when Bailey is fussy. Seriously, I save them for a last resort, and they usually work to distract her. They are apparently indestructible, and look the same as they did before I let a baby chew, hit, and play with them for hours on end.

Do yourself a favor, save your money for expensive glasses, they just get ruined anyway, get yourself a pair of Goodr...plus you can be part of the cool crowd, that's what we all want, right? ;)

Goodr Sunglasses here.

For Every Runner: Road ID ($24-$30)

Once again, coming back to safety. If you are out running and something happens. Maybe you didn't eat enough that morning and passed out, or maybe you are dehydrated, or something much worse, it can be almost impossible for a random person to know how to contact your loved ones. Road ID has been around for years, but they are SUCH a good thing for a runner to have, especially if you do not carry your phone...or if that phone is locked. Road ID contain the contact details of your loved ones, along with allergen information for you, and anything else that would be important to note.

None of us would want to be in a situation where this would be used, but really, none of us are exempt from it happening, so it is something simple to keep you safe, and allow your loved ones to feel reassured that they will know if you are not safe.

Find Road ID here.

For the Marathon Runner: SPIbelt ($22)

I do not have one of these, but the Running for Real Superstars Community RAVES about them and to be honest, I really need to get myself one after years of trying to stuff too many things in my sports bra or in pockets too small. One of these belts is handy for not having your possessions bounce around while you run, and this one is ideal for summer runs...or winter runs below layers.

Find the SPIbelt here.

For the Runner Who Struggles to Switch Off: Headspace Subscription ($96 for a year subscription)

I have always been someone who tries to do a million things at the same time. My mind is always running, and it is not surprising I have been through bouts of insomnia in my life (talked about working with a sleep therapist here). However, even with Bailey in the picture, although I have been able to slow those thoughts a little and be in the moment with her, I still feel overwhelmed a lot.

I was introduced to Headspace by my current therapist, after hearing people talk about it for years. I wasn't sure it would work for me, I have never been good at meditation in past, but this is just 10-15 minutes a day, and the founder, Andy Puddicome, talks you through it in such a calming, soothing voice. I have not managed to do it every day, but I have done it probably 5/7 days a week, and I really am starting to enjoy it.

Note, it is an app, so you will need to download to your phone.

Find out more about Headspace here. They also have a free 10 meditation trial.

For the Runner Who Needs a Hug: Oofos Shoes ($60-120)

I just got myself a pair of these recently as I was curious after hearing so many of my Superstars tell me that these shoes were their favorite running product. Now I have a pair, I can see how comfortable they are, and really do feel like a hug for your feet.

I am excited to wear these around as they really do feel nice on my feet, and although I try to be barefoot as much as possible, this time of year...it's just not realistic, these are a perfect every day shoe!

I have both the flip flop (thongs) and the shoes, which is great, as I can now give my feet the recovery they deserve in winter and summer.

Find the flipflops here or the Oofos shoes here.

For the Runner You Love the Most ;) : A Sports Massage (price varies)

Who wouldn't want a sports massage? Runner or not, it feels SO good to be pampered, and if you have been stressed out by life lately (who hasn't), this is something most of us will never do for ourselves, but we would appreciate so much. It doesn't have to be a sports massage, but any kind of massage can go very far in our busy world.

If the runner in your life is training hard for a race or has just raced, this would be ideal to help them get back to feeling themselves again.

 

Resources:

Last week's episode with Fiona Oakes 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

Thank you to Bombas and Bodyhealth for sponsoring this episode of Running for Real.

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

 

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10

 

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.

Subscribe on iApple Podcasts (iTunes), Stitcher, CastboxOvercast, Spotify, Google Playand now iHeartRadio

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

I look forward to hearing your thoughts on the show.

What would you add?

Running for More Than Yourself

Every runner runs for a reason. Many people run to stay in good health. Some run for the dreams of obtaining medals, breaking records or becoming famous. Others run because they’ve been told they will never be able to run again. Hate it or love it, runners around the world are out there putting in the miles. One person in particular runs because it gives her a platform to share what she believes in.

Fiona Oakes has dedicated her entire running career to a cause she is passionate about. She openly admits that she doesn’t enjoy running, but when she discovered she could be good at running she decided to use it for good in the best way she knew how. Since that discovery, Fiona has set four world records—you’ll have to read this slowly to comprehend what they all are.

• Fastest female to run a marathon on each continent—aggregate time 23 hours 27 minutes 40 seconds
• Fastest female to run a marathon on each continent plus the North Pole—aggregate time 28 hours 20 minutes 50 seconds
• Fastest female to run a marathon on each continent plus the North Pole (elapsed time -225 days)
• Fastest half marathon runner in an animal costume (female)

If Fiona doesn’t enjoy running, then why all the trouble to be so great?

Fiona’s passion is veganism. She runs her own animal sanctuary where she has rescued and nursed hundreds of animals. She is passionate about taking care of all of these creatures and has used running as a means to spread her message.

Trailblazer

Fiona Oakes is one of a kind. She decided to run her first marathon in order to prove that vegan athletes could be successful. At the time, both marathons and veganism were relatively novel and under-researched. She decided that if she could run well, veganism would gain more positive publicity as a legitimate and healthy lifestyle.

She excelled. Over the years Fiona Oakes has continued to raise awareness by completing marathons in Antarctica and the North Pole. One of her most impressive races has been the Marathon des Sables. The MdS is a six-day, 156-mile ultramarathon that takes place in the Sahara Desert.

Facing Moral Dilemmas

For anyone working towards a good cause, there comes a time when they must make difficult decisions. The world is not a perfect place and working to make it better is no small task. Any non-profit foundation can probably give you several novels worth of information on the difficulties that have arisen from trying to do good. A simple and well-known example is giving a crying child candy. You want the child to be happy (and to stop crying for heaven’s sake), but you know rewarding bad behavior will not be beneficial in the long run.

Now. Scale that to worldwide, social issues. You want to do good. You want to stop the suffering. But you know that if it isn’t done correctly, it may just add to the problem.

Fiona has faced some of her own moral dilemmas as she has done all she can to promote her causes. When asked about the amount of fuel consumption and pollution created as a result of traveling around the world to try to promote a clean lifestyle, Fiona was ready with her answer. “I needed to find a platform or remain silent.” She was aware of her footprint and made the decision that she must either stay in her own little world or be the voice that she knew how to be, in the way she knew how to.

The moral of this moral dilemma? Do all you can to do good. Consider before you act. Know who and what you are affecting. And in the end, remember that there will be some give and some take.

Running for Good

At the age of 17 Fiona lost a kneecap to an illness. Anyone familiar with knee injuries knows that running can be one of the most painful and difficult things to do when faced with this type of injury. Many “ex-runners” change to something less impacting, such as swimming or cycling. For Fiona, that could never be the case. Her cause was always bigger than herself. She used the biggest platform she could find and worked as hard as she could.

Running for more than yourself can be incredibly motivating when the going gets rough. Consider evaluating all the reasons you run for. There may be sources of strength you have yet to tap into or people you can help, even if you don’t consider yourself a great runner. Fiona suggests, “You never know the impact you are having. Don’t ever underestimate your own impact in whatever you are doing.” You may just be able to be a bigger voice than you realize.

Why do you run?

 

Resources:

Last week's episode with Sarah Crouch 

Running for Real Superstars Community

Support Tina through her Patreon Page

Buy a Running for Real T-shirt, Tank, or Hat

Running for Good Documentary

Fiona’s Website

Fiona’s Facebook

Fiona’s Instagram

Fiona’s Twitter

Tower Hill Stables

 

Thank you to Bombas and Bodyhealth for sponsoring this episode of Running for Real.

I absolutely LOVE these Bombas Socks, and I think it is SO COOL that they donate a pair to a homeless shelter for every pair you purchase (socks are the number one requested item from homeless shelters, but they cannot accept used pairs). Use code running4real at Bombas.com/running4real and you can get 20% off your first order!

 

Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10

 

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.

Subscribe on iApple Podcasts (iTunes), Stitcher, CastboxOvercast, Spotify, Google Playand now iHeartRadio

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

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