Episodes

  • William Faulkner said, “The past is never dead. It’s not even past.” As James Fell recounts it, the past is alive, kicking, and throwing f-bombs. Volume I of his self-published, two-volume On This Day in History Sh!t Went Down has just been republished by Bantam Books.

    Before he became the "Sweary Historian" though, James was a fitness columnist for the Los Angeles Times and the Chicago Tribune, and authored two books on fitness and motivation. And as befits a fitness writer, he’s a long-time runner.

    For complete show notes and links, visit our website at runningforreal.com/episode379.

    Thank you to Tracksmith, Precision Fuel & Hydration, and AG1 for sponsoring this episode.

    Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running.

    Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that’s not the only contribution they make. They supported Running for Real in creating our “RED-S: Realize. Reflect. Recover” program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts.

    If you’re a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.

    Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

    If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls.

    Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.

    AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

    With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

    If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and X (Twitter). You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • From the outside, Tim Tollefson appeared to have everything as a runner. He was a collegiate steeplechase champion, a 2-time US Olympic Marathon Trials qualifier, and is one of the country’s most accomplished ultra runners. He podiumed at UTMB in both his 100K and 100 mile debuts, and went on to win the Javelina Jundred, Lavaredo Ultra Trail 120K, and the Ultra Trail Australia 100K.

    But appearances can be deceiving, and a focus on appearances can be devastating. Tim suffered from body dysmorphia and its accompanying OCD for two decades. As he relates in “What Goes Unsaid,” a film project he participated in last year for World Mental Health Day, “I’ve spent a lifetime hating myself for what I’m not, instead of being thankful for what I am.” Now, largely through his involvement with the running community, he’s come to appreciate running for the gift that it is.

    This episode is part of the Road to CIM podcast series, for runners participating in the race next weekend, there’s extra advice for you!

    For complete show notes and links, visit our website at runningforreal.com/episode378.

    Thank you to Precision Fuel & Hydration, AG1, and Allbirds for sponsoring this episode.

    Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

    If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls.

    Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.

    AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

    With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

    If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

    Allbirds looks at everything through a sustainability lens; it’s at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they’re Tina’s go-to running shoes. The Tree Dasher is not only a running shoe, it’s perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather.

    Go to https://shop.allbirds.com/tinamuir88 and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and X (Twitter). You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

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  • Two weeks ago, Kayleigh Williamson became one of the first, and quite possibly the first, women with Down syndrome to complete the New York City Marathon. She crossed the finish line alongside her mother, Sandy, and their friend, Tina Muir, both of whom had been with her for the entire 26.2 miles.

    Kayleigh’s finish went viral, and she, Sandy, and Tina were invited to appear on the “Today Show” with Hoda Kotb and Jenna Bush Hager.

    Breaking barriers comes at a cost, however; not only physical and emotional, but financial. Tina has created a GoFundMe fundraiser for Kayleigh and Sandy to help them recoup their expenses to go to the marathon, and maybe give them a little boost going into the holiday season.

    In this episode, Tina shares the details of the marathon, what it’s like to be a guest on a hit TV show, and the rest of a whirlwind day!

    For complete show notes and links, visit our website at runningforreal.com/episode377.

    Thank you to AG1, Precision Fuel & Hydration, and Tracksmith for sponsoring this episode.

    AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

    With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

    If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

    Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

    If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls.

    Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.

    Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running.

    Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that’s not the only contribution they make. They supported Running for Real in creating our “RED-S: Realize. Reflect. Recover” program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts.

    If you’re a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • This guided run with Tina is the closest to running with someone else without actually doing it. Tina takes runners on a nature check in, body scan, senses check in, and mental health check in before sharing about all the excitement of the past few weeks. Being a part of a viral video with Kayleigh Williamson and the TODAY show, there has been a lot going on!

    Check out

    Kayleigh's viral video

    TODAY show interview

    Order or leave a review for Becoming a Sustainable Runner

    Order Precision Gels and Hydration (get 15% off)

    Sign up for the Running For Real newsletter at the top of this page!

    Sign up for 100 days of sustainability

    Thanks for listening!

    If you haven’t already, be sure to subscribe on Apple, Spotify, iHeart, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • With wars raging in Ukraine, Gaza, and Sudan; political polarization; the after effects of the COVID 19 pandemic; and the climate crisis, it’s easy to feel overwhelmed by the state of the world. With his new book, Your Heart Was Made for This: Contemplative Practices to Meet a World in Crisis with Courage, Integrity, and Love, Oren Jay Sofer offers a practical guide to living a meaningful life in a time of great uncertainty and upheaval.

    “Every day we are practicing something with how we live, how we use our attention, the things we think, say, and do. And if we are intentional about that every day, we can grow stronger, more resilient, more kind, loving, and flexible. It is an incredibly, hopefully empowering message that we can shape our life and position ourselves to be as resilient as possible in the face of so much change and challenge and hardship.”

    For complete show notes and links, visit our website at runningforreal.com/episode376.

    Thank you to Precision Fuel & Hydration, Tracksmith, and AG1 for sponsoring this episode.

    Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

    If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls.

    Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.

    Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running.

    Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that’s not the only contribution they make. They supported Running for Real in creating our “RED-S: Realize. Reflect. Recover” program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts.

    If you’re a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.

    AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

    With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

    If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • This week we’re highlighting the third section of Tina Muir and Zoë Rom’s book, "Becoming a Sustainable Runner." We’ve shared chapters about sustaining your runner’s mind and body and your running community; in this episode, we’ll look at sustaining the planet.

    In the “Be an Eco-Conscious Traveler” chapter, Tina and Zoë explain how you can develop a pro-environmental lens, consider the benefits of exploring closer to home, look at air travel options for the times that you do want to venture further afield, and offer suggestions that will help you find accommodations and eat in ways that are good for you and for the planet!

    To make traveling easier, we’ve created a Sustainable Packing Guide that you can download for free at https://runningforreal.com/runners-sustainable-guides/.

    We also have Sustainable Runner’s Guides to the New York City Marathon and the Chicago Marathon, which you can also find at https://runningforreal.com/runners-sustainable-guides/.

    The audiobook of Becoming a Sustainable Runner is available on Amazon, Audible and iTunes; the print version is available from all major booksellers and the ebook is available on Amazon.

    For complete show notes and links, visit our website at runningforreal.com/episode375.

    Thank you to AG1, Allbirds, and Precision Fuel & Hydration for sponsoring this episode.

    AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

    With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

    If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

    Allbirds looks at everything through a sustainability lens; it’s at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they’re Tina’s go-to running shoes. The Tree Dasher is not only a running shoe, it’s perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather.

    Go to https://shop.allbirds.com/tinamuir88 and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.

    Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

    If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls.

    Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.



    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • Tina and Sarah are justifiably proud of these times when they stood up for themselves.

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy “For Real-Isodes”, please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!



    Music from #Uppbeat (free for Creators!):

    https://uppbeat.io/t/all-good-folks/aspire

    License code: HX5BMI8PV2XKA2SZ

  • On last week’s podcast, we shared a chapter from the first section of Becoming a Sustainable Runner, by Tina Muir and Zoë Rom. In this episode, we’re highlighting the second section, “Sustain Your Running Community.”

    This chapter, “Find Your Place,” explores the ways in which connecting with others can enrich our lives as runners. Even if you’ve never had any desire to run with a group, you may change your mind after hearing Tina and Zoë’s thoughts. And if you still prefer to run alone, joining an online community can enhance your running experience immeasurably. A good place to start is our own #Running4Real Superstars community on Facebook.

    The audiobook of Becoming a Sustainable Runner is available on Amazon, Audible and iTunes; the print version is available from all major booksellers and the ebook is available on Amazon.

    For complete show notes and links, visit our website at runningforreal.com/episode374.

    Thank you to AG1, and Allbirds, and 2before for sponsoring this episode.

    AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

    With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

    If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

    Allbirds looks at everything through a sustainability lens; it’s at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they’re Tina’s go-to running shoes. The Tree Dasher is not only a running shoe, it’s perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather.

    Go to https://shop.allbirds.com/tinamuir88 and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.

    2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.

    Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in.

    Go to https://2before.com and use code TINA to get 30% off 20 packs plus free shipping!

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • Missing running with others, run with Tina on this Together Run and you will feel like you are right beside her. Grounding and connecting exercises start each run; a nature check in, body scan, senses check in, and mental health check in. This is the closest you can get to running with someone else...without actually doing it.

    Check out

    Order Becoming a Sustainable Runner

    Order Precision Gels and Hydration (get 15% off)

    Sign up for the Running For Real newsletter at the top of this page!

    Go to https://2before.com to get 30% off 20-packs plus free shipping!

    Sign up for 100 days of sustainability

    Thanks for listening!

    If you haven’t already, be sure to subscribe on Apple, Spotify, iHeart, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • What is something you did that you’d rather forget? Sarah and Tina reveal mortifying - but funny! - incidents from their pasts.

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy “For Real-Isodes”, please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!




    Music from #Uppbeat (free for Creators!):

    https://uppbeat.io/t/all-good-folks/aspire

    License code: HX5BMI8PV2XKA2SZ

  • Tina Muir and Zoë Rom’s book, "Becoming a Sustainable Runner," takes a three-pronged approach to sustainability. Part one, “Sustain Your Runner’s Mind and Body,” examines how runners can strengthen their entire being, including ways to increase self-confidence and practice mindfulness, run and cross train to reduce injury, and replenish themselves to keep running strong throughout their life.

    This week’s podcast is a chapter from that section, “Bolster Your Confidence.” It’s excerpted from the audiobook, which is read by Tina, and examines ways to avoid self-sabotage, learn self-acceptance, practice self-compassion, and ditch comparisons, which are one of the biggest barriers to accepting ourselves.

    The audiobook of "Becoming a Sustainable Runner" is available on Amazon, Audible and iTunes; the print version is available from all major booksellers and digitally through Amazon.

    For complete show notes and links, visit our website at runningforreal.com/episode373.

    Thank you to AG1, Tracksmith, and Precision Fuel & Hydration for sponsoring this episode.

    AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

    With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

    If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

    Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running.

    Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that’s not the only contribution they make. They supported Running for Real in creating our “RED-S: Realize. Reflect. Recover” program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts.

    If you’re a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.

    Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

    If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls.

    Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • A special piece of furniture can have meaning far beyond what it was intended for, as Tina and Sarah recall.

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy “For Real-Isodes”, please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

    Thank you to our sponsor, 2before!

    2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.

    Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in.

    Go to https://2before.com and use code TINA to get 30% off your first order!



    Music from #Uppbeat (free for Creators!):

    https://uppbeat.io/t/all-good-folks/aspire

    License code: HX5BMI8PV2XKA2SZ

  • Join Tina for a Together Run in Toronto Canada! Tina takes runners through grounding exercises to connect with your surroundings through nature check ins, body scans, senses check in, and a focus on mental health. It will feel like you are running with a friend, come join!

    Check out

    Order Becoming a Sustainable Runner

    Order Precision Gels and Hydration (get 15% off)

    Sign up for the Running For Real newsletter at the top of this page!

    Go to https://2before.com to get 30% off 20-packs plus free shipping!

    Sign up for 100 days of sustainability

    Thanks for listening!

    If you haven’t already, be sure to subscribe on Apple, Spotify, iHeart, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • Matt Choi runs ultras and is a sub-3 marathoner, but he’s on a mission to convey that running isn’t only about physical accomplishments, it’s about the joy and sense of community that it can bring. He's not afraid to share his own shortcomings, highlighting the importance of owning up to failures and using them as stepping stones to growth.

    For complete show notes and links, visit our website at runningforreal.com/episode372.

    Thank you to AG1, Allbirds, and 2before for sponsoring this episode.

    AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

    With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

    If a comprehensive solution is what you need from your supplemental routine, go to http://drinkag1.com/TINA and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

    Allbirds looks at everything through a sustainability lens; it’s at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they’re Tina’s go-to running shoes. The Tree Dasher is not only a running shoe, it’s perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather.

    Go to https://shop.allbirds.com/tinamuir88 and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.

    2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.

    Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in.

    Go to https://2before.com and use code TINA to get 30% off 20 packs plus free shipping!

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • Sometimes an unwelcome event can have surprising and wonderful consequences…

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy “For Real-Isodes”, please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!



    Thank you to our sponsor, 2before!

    2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.

    Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in.

    Go to https://2before.com and use code TINA to get 30% off your first order!



    Music from #Uppbeat (free for Creators!):

    https://uppbeat.io/t/all-good-folks/aspire

    License code: HX5BMI8PV2XKA2SZ

  • Mylo Choy’s creativity finds its outlet in a range of media: music, graphic stories, and comics. Their forthcoming book, Middle Distance, is a graphic memoir chronicling their relationship with running. As they say in the book, “Running was the foundation of my relationship with myself.”

    For complete show notes and links, visit our website at runningforreal.com/episode371.

    Thank you to Precision Fuel & Hydration, 2before, and Tracksmith for sponsoring this episode.

    Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

    If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls.

    Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.

    2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.

    Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in.

    Go to https://2before.com and use code TINA to get 30% off 20 packs plus free shipping!

    Tracksmith is an independent running brand inspired by a deep love of the sport. For years the brand has elevated running wear using best-in-class materials and timeless silhouettes that perform at the highest level and can be worn everyday, not just for running.

    Tracksmith helps the environment by making comfortable, durable clothes that will last for years, rather than winding up in the landfill, but that’s not the only contribution they make. They supported Running for Real in creating our “RED-S: Realize. Reflect. Recover” program. They help athletes who are trying to make the Olympic trials, and they offer scholarships for creatives to work on their crafts.

    If you’re a new customer, go to http://tracksmith.com/tina and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • Tina and Sarah are only in their mid-thirties, but still, they’re not as young as they used to be… Today they answer the question, “What has been the best and the worst part for you about getting older?”

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy "For Real-Isodes," please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel for additional content, including our" RED-S: Realize. Reflect. Recover" series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

    Thank you to our sponsor, 2before!

    2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.

    Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in.

    Go to https://2before.com and use code TINA to get 30% off your first order!

    Music from #Uppbeat (free for Creators!):

    https://uppbeat.io/t/all-good-folks/aspire

    License code: HX5BMI8PV2XKA2SZ

  • Runs feeling stale? Runs become lonely? Runs become boring? Join Tina for a Together Run will help connect your body, mind, and surroundings. Part meditation, part running with a best friend, join Tina for this week's run.

    Check out

    Order Becoming a Sustainable Runner

    Order Precision Gels and Hydration (get 15% off)

    Sign up for the Running For Real newsletter at the top of this page!

    Go to https://2before.com to get 30% off 20-packs plus free shipping!

    Sign up for 100 days of sustainability

    Thanks for listening!

    If you haven’t already, be sure to subscribe on Apple, Spotify, iHeart, YouTube, or wherever you get your podcasts. And if you enjoy Running for Real, please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • Eli Mahnken loved to run. It was a love that he shared with his mother, Heather; they ran his final mile together last October, the day before he passed away from brain cancer at the age of seven.

    Eli’s earthly presence is gone, but he will be in Heather’s heart when she runs the New York City Marathon to raise money for the Children’s Brain Tumor Foundation in his honor. The marathon is also a way for Heather to celebrate what running has brought to her life - healing, community, and an ability to see life differently.

    For complete show notes and links, visit our website at runningforreal.com/episode370.

    Thank you to 2before, Allbirds, and Precision Fuel & Hydration for sponsoring this episode.

    2before is a natural sports performance superfood made from New Zealand Blackcurrant berries, which boast exceptionally high levels of antioxidants called anthocyanins. They’ve been proven to improve athletic performance by increasing blood flow, managing inflammation, and strengthening immunity.

    Over 10 years ago, the 2before co-founders were part of a team from the New Zealand Plant and Food Research Institute that first discovered that blackcurrants have benefits for exercise. 2before is a natural, simple and delicious way to boost your pre-workout nutrition, so you can get more out of the work you put in.

    Go to https://2before.com and use code TINA to get 30% off 20 packs plus free shipping!

    Allbirds looks at everything through a sustainability lens; it’s at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they’re Tina’s go-to running shoes. The Tree Dasher is not only a running shoe, it’s perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather.

    Go to https://shop.allbirds.com/tinamuir88, and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.

    Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can go to https://visit.pfandh.com/tina-planner for their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

    If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call at https://visit.pfandh.com/tina-calls.

    Once you know what you need to run your best, you can go to https://www.precisionfuelandhydration.com/tina/ for 15% off their range of multi-strength electrolytes and fuel.



    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast. And if you enjoy “Running for Real,” please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website, https://runningforreal.com/.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel (https://www.youtube.com/@TinaMuir) for additional content, including our “RED-S: Realize. Reflect. Recover” series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!

  • What is something that everyone should try once? Tina’s and Sarah’s choices take them out of their comfort zones.

    Thanks for listening!

    If you haven’t already, be sure to subscribe wherever you’re listening to this podcast!. And if you enjoy "For Real-Isodes," please leave us a review!

    Keep up with what’s going on at Running for Real by signing up for our weekly newsletter on our website.

    Follow Tina on Instagram, Facebook, and Twitter. You’ll find Running for Real on Instagram too!

    Want to be a member of the Running for Real community? Join #Running4Real Superstars on Facebook!

    Subscribe to our YouTube channel for additional content, including our RED-S: Realize. Reflect. Recover series of 50+ videos.

    Thank you for your support - we appreciate each and every one of you!




    Music from #Uppbeat (free for Creators!):

    https://uppbeat.io/t/all-good-folks/aspire

    License code: HX5BMI8PV2XKA2SZ