Tina4Real

T4R 004: You MUST Take Time Off After a Marathon (or Half!)

An episode of Tina4Real

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By Tina Muir
Hello! I am Tina Muir, a new mum, 2:36 marathoner and host of the Running For Real podcast. I share running tips, funny, random running4real moments, updates about my postpartum return to running, and life as a new mother. I pride myself on being real and authentic, and love to share my experiences with others.
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T4R 136: Training Update plus some honesty
Time for a little break from these episodes, I explain why in this episode, and tell you how training is going this week.
07:57
October 24, 2018
T4R 135: How different do your paces have to be to run easy/hard?
Great AMA from Mary Beth about the differing paces of easy vs hard runs. Is it okay to just be 2 minutes per mile different if you are running as a "back of the packer". I try to answer this, a tricky one!
07:44
October 22, 2018
T4R 134: British or American Measurements
Fun AMA today from Tawni. After years in the US, how do I use measurements? It depends, and maybe not the answer you expect!
08:18
October 19, 2018
T4R 133: Can you race a marathon 4-6 weeks after another if you didn’t finish?
What if you have to stop early in a race and want to use your fitness in another race 4-6 weeks later. How do you know when you will be ready to do it? I discuss when I think this is a bad idea and what you need to keep in mind if you try it.
11:38
October 18, 2018
T4R 132: Iron Horse Half Marathon Race Recap and Training Update 10/17
I share my experience of the Iron Horse Half Marathon I did this weekend, running a faster than expected 1:22. Also give a summary of the weeks training.
15:42
October 17, 2018
T4R 131: Insider secrets into elite racing
Great AMA from Michael about what the process is for elite runners when it comes to entering races, what you get during and after, pacing and more!
13:04
October 16, 2018
T4R 130: How to handle the mental side of returning to running after injury
Coming back to running after an injury can be more of a mental strain than a physical one with the paranoia we experience. How can you deal with it, especially if you know you are doing everything you can to stay healthy in future.? I explain here.
09:14
October 15, 2018
T4R 129: Why only one workout and one long run in marathon training?
Great AMA from Sherry about why it is important to only do one workout and one long run in most weeks of a marathon buildup? I also explain why it is often not our speed holding us back...even when we think it might be.
12:07
October 11, 2018
T4R 128: Training Update 10/10
I have officially entered my first race postpartum, and I am sharing all about why I chose this one, and why I decided to take a down week last week to keep my body in a good place. if you are feeling a bit sluggish lately, this might be a good reminder for you too.
08:47
October 10, 2018
T4R 127: Low bone density and amenorrhea
AMA from Christine about having running goals when you have been diagnosed with low bone density and are struggling with amenorrhea. Can you ever truly get back to high quality running again? Here are my thoughts.
10:39
October 9, 2018
T4R 126: What if you had a bad (or even not perfect) race this weekend?
Many races this past weekend, and as much as I wish everyone ran amazingly well, I know that is often not the case and we feel the runner blues or post marathon depression. I give advice on how to change your perspective and forgive yourself for not being perfect.
11:41
October 8, 2018
T4R 125: Which reality tv show would I be on?
Hilarious AMA from Sally (and Nicole) about which reality tv show I would be best suited for. I tell you a little more about airport Tina, and just discuss the options suggested.
12:36
October 5, 2018
T4R 124: Diaphragmatic Breathing- Why it is Important
Great AMA from Liz about breathing techniques to help your running. It might take a while to master, but it will go a long way to helping your running feel more smooth and together with your running form.
11:37
October 4, 2018
T4R 123: Training Update 10/3
How is this week of training going? Not the best, feeling the struggle this week, and considering a down week to rest up. If you are feeling burned out, this might help you feel like you are not alone
09:30
October 3, 2018
T4R 122: Do elites really understand the struggle?
Great question from Nicola today about the difference between elite runners and recreational runners when it comes to the time spent out there training and racing. A year ago I would have had a different answer, but here are my thoughts on why you have it much harder in many ways!
12:25
October 2, 2018
T4R 120: How to squeeze workouts in during stressful times
Life happens and we sometimes just cannot get our training in as much as we would like to. I answer this AMA with my best advice for sticking as closely as you can to your training, or how to get the most out of your running if your time is limited.
07:49
October 1, 2018
T4R 119: Guilty pleasures to admit?
I think I am pretty honest with you about almost everything, so had to think hard about cheesy stuff I have not shared yet for this AMA from Amy. Some of these might be new to you for this fun episode
06:00
September 28, 2018
T4R 118: When your paces change during a marathon build up
What if you started off your marathon training with one goal, but it is seeming like that goal is not matching your training. AMA today from Diane, but maybe you have been wondering the same thing.
10:27
September 27, 2018
T4R 117: Training Update 9/26
How is my running going (other than spending a lot of time with the stroller in the rain)? I share my workout from last week, improvements on my long run, and what I hope is coming very soon!
09:13
September 26, 2018
T4R 116: Can you cut time off your marathon after 40?
Great AMA today from Angela about breaking 3:00 in the marathon, and what could be causing her cramping while her breathing is just fine. This question is specific, but a lot of the elements will apply to many runners.
10:07
September 25, 2018
T4R 115: Tips for 12+ minute mile pace runners
You know by now I hate feeling that some runners do not feel part of the "club" because they are "slow", but are there any things about running that are different for 12-13+ minute mile runners? I go over this, plus imposter syndrome in this episode.
12:11
September 24, 2018
T4R 114: How do I decide which podcasts to be on?
Great AMA from Jeremy today about which podcasts I am interviewed on myself, what makes me decide to go for an interview? Find out here, along with sharing some of the more...unique podcasts I have been on.
09:33
September 21, 2018
T4R 113: Improving cadence and overstriding
I used to overstride badly, and for that I had shin splints (amongst other things) constantly. Here is how I fixed that, and what I suggest to you about improving your cadence.
10:32
September 20, 2018
T4R 112: Training Update 9/19
Highest mileage week so far in my postpartum running journey. Sharing what workouts and long run I did, along with my hopeful plans for which race I will be doing.
10:04
September 19, 2018
T4R 111: Any American words I refuse to say? YES!
A bit of a fun one for Tuesday, what words do I commonly use that are British, despite living in the US for the last 13 years? I also admit to some words I prefer in the US over what they are called in the UK.
09:13
September 18, 2018
T4R 110: Growth mindset can help with your running
Have you heard of the growth vs. fixed mindset? I have been reading the book Mindset by Carol Dweck, and a lot of it can apply to running, especially if we tend to put pressure on our runs and races. If you struggle with a fear of failure, this book might help you too.
08:35
September 17, 2018
T4R 109: Arm warmers and compression socks, do they work?
I am answering an AMA today about compression socks and arm warmers for runners. Why wear them? Why not to wear them? What has been my experience with it, and why Californians might be a little different to the rest of us!
10:53
September 14, 2018
T4R 108: Why you need more fish in your diet
Fish is a fantastic runner food, and one that is too easy for us to forget to have. I give you some benefits of fish and why you need more of it, as well as some suggestions for how to do it.
10:05
September 13, 2018
T4R 107: Training Update 9/12 Motivation vs listening
I tell you about how my training is going this week with my highest mileage week so far, despite lacking motivation last week. I also talk about knowing when to take a rest day and when to push on.
10:34
September 12, 2018
T4R 106: What have you learned through running?
Loved answering this question from Mike about what I have learned about myself through running. This and a few other thoughtful questions are addressed today, and I look forward to hearing what you think too.
07:14
September 11, 2018
T4R 105: Should strength training focus on 1 area at a time?
I answer Audrey's AMA question about strength training and how we structure my training to get the most out of my running. In the past strength training has made me run PRs and kept me injury free. Here is some insight into how.
11:58
September 10, 2018
T4R 104: Stay motivated when injured and cross training
Being injured is not fun. It can make you miss running more than you ever thought possible, and leave you feeling depressed. It isn't always easy to motivate yourself to go to the gym when all you want to do is run. Take a listen for my suggestions.
10:27
September 7, 2018
T4R 102: How do I know if I am ready to run goal race pace?
AMA from Geri about knowing what your race pace should be for an upcoming race like a marathon. How can you set your pace? I have some suggestions and some warnings about what to be careful with when it comes to setting a pace for a marathon or other goal race. #nowatchme
10:25
September 7, 2018
T4R 100: Episode ONE HUNDRED! Why are runners so nice?
AMA from Jeremy about what makes runners so wonderful...which is the chicken and which is the egg? I discuss this concept, and share my thoughts on why runners are the best people.
08:09
September 7, 2018
T4R 099: Getting up at 4am to run, what do you do?
AMA from Gina today about what I do before a 4am run. If you regularly have to get up early to run, what do I suggest you should do to get the most out of your training?
07:13
September 7, 2018
T4R 101: Running during pregnancy, what was my experience?
AMA from Claire about how to handle running in pregnancy (especially late pregnancy). It can be easy to compare and to be hard on yourself, but here is my experience and what I suggest you should do as a pregnant runner.
10:48
September 7, 2018
T4R 103: Behind the scenes of finding podcast guests
Lots of mini questions in this AMA from Jackie about how I find, create questions for, and respond to requests to come on the podcast. I enjoyed answering this, and if you are a big Running for Real fan, you will enjoy it too.
08:04
September 7, 2018
T4R 098: How to practice nutrition and fueling your marathon
Getting your nutrition right on race day can be the difference between the race of your dreams and crying on the side of the road. You can't run your best (or even close to it) without getting this right to avoid bonking in your marathon or struggling from a lack of energy. I explain what you should be doing to succeed.
15:14
September 6, 2018
T4R 097: Training Update 9/5
How is training going this week? My mileage may have leveled off, but last week had some hard efforts that are starting to show progress and things may be starting to come together.
07:19
September 5, 2018
T4R 096: What is a stroller race like plus transitioning
I share a recent mother struggle moment we have been going through adn tell you my experience of a stroller race last weekend at the DV8 8k.
13:16
September 4, 2018
T4R 095: When you think you can't do this
Just to show you that in races we all experience those thoughts of quitting or struggle, particularly up a hill. Here is what I would suggest to get through those moments, and stay in the race both physically and emotionally.
10:22
September 3, 2018
T4R 094: Have to run early, but race is late. What to do?
In this AMA episode, I answer a question for a runner who has to train at 4:30 or 7:30, but is racing NYC marathon, which starts between 10-11. How do you prepare for that? I give all the options I would consider, and then what I would do in that situation.
12:02
August 31, 2018
T4R 093: Training Update 8/29
Training has gone well these past few weeks, and fitness is starting to come together. I tell you about my progression run (and why I stopped at 1:49 rather than 1:50).
10:00
August 29, 2018
T4R 092: Photoshoot Disaster Plus Stroller love
I have a happy smiley baby...except for when the photographer has her camera out ready to catch it...to which a stone faced stare can be seen. I tell you about our photography experience last week, and why I am starting to change my perspective on stroller running
09:02
August 28, 2018
T4R 091: Are you sabotaging yourself with music?
You might think listening to podcasts and music is motivating you on your hard workouts and races, but actually, it really might be damaging you, and you could do a lot better without. I explain my story of getting hooked on listening, and what I noticed when I removed it for my progression long run last weekend.
12:58
August 27, 2018
T4R 090: How is living in the US when you are from the UK?
Ever wondered how things are different in the UK, and what do I like and dislike about being here? I might not go fully into those, but I tell you what I noticed moving to the US and how it affects my relationships being from a different country.
13:19
August 24, 2018
T4R 089: The 4 Types of Long Run to Use in Marathon Training
Training for a marathon? Training for any distance over a 5k, you NEED a long run to build your strength and endurance. I give you the 4 ways you can use a long run to prepare for your marathon and what else you must keep in mind as you build up.
10:08
August 23, 2018
T4R 088: Training Update 8/22 Good and Bad
I go waaaayy too honest with you about my thoughts with training right now. There is some good, how things are coming along and my fitness is getting there, and some frustrating moments that make me question it all. Check out my patreon page https://tinamuir.com/patreon.com/running4real to support me. Thanks so much!
10:41
August 22, 2018
T4R 087: Mother Runner Life in Perspective
I had been feeling a bit hard done by, like I missed working...until suddenly last night my mindset changed. Just another mother runner update for you and some honest thoughts.
10:37
August 21, 2018
T4R 086: When injury strikes right in the middle of training
Have you ever been really excited and invested into your training for a goal race when all of a sudden, injury (or sickness) strikes and you absolutely panic that your race is gone for good? I understand because I have been here, and here is my pep talk that you are gonna be okay, and you are NOT alone!
13:58
August 20, 2018
T4R 085: AMA- How I take Perfect Amino to recover
You may have heard me talking about Bodyhealth Perfect Amino, and you probably have these questions if you have considered taking it to help you recover faster from your training. Listen in and find out.
09:41
August 17, 2018
T4R 084: Lessons from my sleep therapy
If you struggle with insomnia or falling asleep at night when you are in hard training and so exhausted, this advice from the sleep therapist I went to see might help you to get some zzz's and rest up for your training.
13:51
August 16, 2018
T4R 083: Training Update 8/15
Just filling you in on how my postpartum round 2 journey is going since I last updated you a few weeks ago. Maybe a reminder in here for you about doing the best you can. I needed to be told that, and so do you.
09:25
August 15, 2018
T4R 082: Feel guilt for wanting to accomplish?
Today I talk about the first time I spent more than a few hours away from my daughter, the feelings I had as a mother while she was out of the house for 8 hours. If you tend to feel guilty for wanting to do your own thing, this episode might make you feel a little more at ease.
08:13
August 14, 2018
T4R 081: What's your excuse? Struggles make you stronger
It is too easy for us to focus on what isn't going right, what we don't have, what is against us. But really, those things are what is someday, going to save you and motivate you to dig deep and reach that big, scary goal you have as a runner. Listen to my thoughts on how to spin your perspective.
09:51
August 13, 2018
T4R 080 B: Would you rather only train or only race?
I answer a question originally from Amelia Boone, but suggested by a listener. Talking through the different options and thinking about why running is so much more than just the successes and the results.
07:26
August 10, 2018
T4R 080: Should you front load electrolytes before a race?
It is AMA week on Tina4Real, and I am discussing just how to make sure your electrolyte levels are where they should be going into your next race.
05:40
August 9, 2018
T4R 079: How is running in the US different to the UK?
It has been a while since I lived in the UK, but I still notice a lot of differences compared to running in the US. I am not sure which I prefer overall, but I will explain what is different about the running cultures from what I remember.
13:01
August 8, 2018
T4R 078: Which historical figure would I run with?
Fun questions today, and very random ones at that. I enjoyed scratching my brain for answers to these ones. What historical event do you wish you witnessed (and more!)?
06:41
August 7, 2018
T4R 077: Switching from Minimalist to Maximalist Shoes
This week is all Ask Me Anything questions, and today I have a question from Jackie about transitioning from a minimal to maximal shoe. How and why did I do it?
09:11
August 6, 2018
T4R 075: The missing piece
In this totally unorganized episode, I just tell you a little about my trip to England, and explain why there were some missing episodes.
07:36
August 3, 2018
T4R 076: Colin McCourt Takeover!
Colin is here today to talk about the pressure we put on ourselves when we really want to achieve a goal, and how we can lose our motivation sometimes, even when we do have a big goal in mind. I am sure every runner will appreciate Colin's honesty, and I am sure it will make you feel better.
07:41
July 30, 2018
T4R 074: Sarah Crouch Takeover!
Sarah shares a reminder for us all about how your worst race or run could actually give you a lot of perspective on life. This is definitely one to listen to if you are feeling a little fed up. This will show you that elite runners DO in fact struggle too (and have lots of bad days), but things can always be worse. You will love Sarah's honesty here!
07:48
July 26, 2018
T4R 073: Jason Fitzgerald takes over!
This might change the way you think about your long term progress as a runner. Jason talks about how we need to see our running as a lifetime sport, and this way, you will reach your potential as a runner. If you are someone who struggles with motivation after a season, this might give you the kick you need to get going again.
06:17
July 25, 2018
T4R 072: Evie Serventi Takeover!
Sports psychologist Evie is here to talk about self compassion and how you can put the "be kind to yourself" words you often hear, into use in your own life by writing an assets list. Practicing what Evie tells you will help you feel a lot more confident and happy with whatever situation you are in.
12:52
July 24, 2018
T4R 071: Dorothy Beal (Mile Posts) Takeover!
Do you ever feel like you don't "look like a runner"? That everyone around you seems to have a body more suited to running than you? It's just not true, and Dorothy is here to talk about why that is the case, and how you can join with the #Ihavearunnersbody movement too!
11:33
July 23, 2018
T4R 070: Renee McGregor Takeover!
Many of you know Renee McGregor from her work as a dietitian, particularly working to grow awareness of orthorexia, to allow us to enjoy our food and still get the most out of our nutrition. Renee is here to share a personal story of her autoimmune disease and how it affected the way she looked at running. You will find this very relatable in the way she talks about the freedom running brings us.
10:57
July 20, 2018
T4R 069: Tom Foreman Takeover
Tom believes all runners should add some trail running to their training and he explains why this in the case. From another #nowatchme believer, this is solid advice for runners to listen to. (I have to admit, his points are very valid, and I have to say I agree!)
16:34
July 19, 2018
T4R 068: James McKirdy Takeover
James shares a story from his coaching journey about an athlete named Jordan. This is an inspiring story of a runner with a heart condition who steadily improved year after year against the odds and running allowed him to heal his heart so he didn't need heart surgery. If you need some motivation, this will do wonders!
12:06
July 18, 2018
T4R 067: Charlie Farrant (The RunnerBeans) Takeover
Charlie from TheRunnerBeans blog and website is here to talk about mental health and depression. Charlie started running in memory of her friend Vic, but is now on her journey to run a BQ. Charlie talks about how running has helped with her anxiety. If you struggle with anxiety or stress, this might be the perfect podcast to listen to.
10:16
July 17, 2018
T4R 066: Alex Hutchinson Takeover
You know you need to taper physically, but have you considered how a mental taper could actually help you race better and run faster? Alex Hutchinson discusses what he has learned in this first takeover episode.
10:12
July 16, 2018
T4R 065: AMA- Random facts on the R4R podcast (plus bonus!)
Final episode I am doing for a few weeks, I have a surprise for you! Today I answer Julie Atkinsons question about the random facts at the beginning of the Running for Real podcast episode. How do we come up with them and which ones have we not shared that you get to hear today, have a listen to find out!
10:12
July 13, 2018
T4R 064: Dealing with a cold (what it is warning you)
Okay, so not many people get a cold in July, but while it is relevant, take a listen to this for my best advice for overcoming a cold quicker, and what it is telling you. Listen to your body, it knows best!
12:46
July 12, 2018
T4R 063: Training Update 7/11 (plus an oops!)
Letting you know how things are going this week, and how I know I have been stretching myself a little too thin. Our bodies give us warning signs, and if you don't listen, this is what happens! Also, I apologize, but I recorded with the wrong mic for the first few minutes, so bear with me!
08:23
July 11, 2018
T4R 062: Breastfeeding in public and baby led feeding
I intended to talk about what Bailey has been up to...but instead got distracted and talked about how bad mothers are treated when it comes to breastfeeding, and how I am starting Bailey on solids...which is a little different to what you might expect.
12:23
July 10, 2018
T4R 061: Race with someone else, you will love it!
Last week I ran with Bailey in the stroller, and it was so refreshing to go out there and enjoy the race. Take in those moments I am usually too focused to notice, help friends out with their races so they do well (and you feel good), and get a new lease of life on your running. I think everyone should give this a try, and here is why.
09:46
July 9, 2018
T4R 060: AMA- All about my podcasting journey
How did I get into podcasting? What would I change about this journey as a podcaster? And the question you all want to know, why would I ever give up being a full time elite athlete to an elite runner with a job. Take a listen and find out
11:33
July 6, 2018
T4R 059: A sneaky trick for cooking healthy, simple meals
Cooking healthy recipes can be so overwhelming. You need to look for so many different random ingredients, but does it have to be that complicated. Here is what Steve and I often do to cook our meals quickly to give you good runner foods for training.
09:22
July 5, 2018
T4R 058.9- My recap of my first race with Bailey :)
My recap of my first race with Bailey, the Bluegrass 10k!
13:57
July 4, 2018
T4R 058.1 Just a sneak peak
Just a mini update, the main one will come later after my "race" this morning with Bailey!
01:47
July 4, 2018
T4R 057 (TAKE 2): Can't get out of bed anymore!
Mother runner update day, and although I don't really have much in the way of a funny running story for you, I am sharing some thoughts of how things are going, what I am doing to get work done, and my first race coming up tomorrow.
10:30
July 3, 2018
T4R 056: Feeling stuck or lost?
Sometimes we are unsure of exactly how we are going to get to our goals? You know what you want to achieve, but what will it take to get there? I share one of my favorite quotes from Jack Canfield that can hopefully help you keep your perspective too.
08:29
July 2, 2018
T4R 055: AMA- Fasted runs and workouts, should I?
Is it good for you to run fasted before a workout? Especially if you know you feel nauseous if you don't eat, should you risk it to get the benefits of fasted runs? Listen to my thoughts and suggestions about fasting before running.
09:28
June 29, 2018
T4R 054: 27 Anti Inflammatory Foods to Improve Recovery
We know our nutrition is very important to help us run well, but it also helps you recover better if you are eating foods to reduce inflammation. I give you a long list of foods to try (plus some ideas for how to add them). I also try to give you a science lesson...but fail miserably, so if nothing else, you can laugh at that ;)
13:19
June 28, 2018
T4R 053: Training Update 6/27 Stroller Miles and Scary Miles
Last week I got up over 30 miles, pretty exciting for my second attempt at postpartum running. All easy training right now, but adding a hard workout in at the end of the week, a little different this time.
06:39
June 27, 2018
T4R: A love of everything and anything
Mother runner update, but less of the running side of things today as my mind is not working with lots of mother daughter time while Steve is at his cross country camp. Talking about what we have been up to and how I am staying sane.
08:30
June 26, 2018
T4R 051: Stay motivated when you are stuck
We know running is about ups and downs, but what about when you just can't catch a break. When race after race just crumbles before your eyes, and you haven't run a personal best or even a good race in a long time. How do you stay on target and stop these bad races sucking away your love of running? Listen here
13:25
June 25, 2018
T4R 050- AMA: When to push through (and when to not)
Running is all about pushing through those mental barriers, fighting the voice in your head that says you can't, but how do we know when to rise up to a challenge...and when to back off? I discuss today.
12:06
June 22, 2018
T4R 049: How to prepare for a downhill race
Downhill races (or hilly races in general) can beat you up and make your running feel like all goals have gone out the window. How can you prepare for these races? Listen to this episode and find out.
14:06
June 21, 2018
T4R 048: Training Update 6/20 Slacking on exercises
Sharing what I have been up to in training this week, still going by minutes, but still scared something will go wrong. Sound familiar?
07:37
June 20, 2018
T4R 047: Long car drives and plotting poops
Mother runner update about an 8 hour car drive and how we handled it. Babies can be stimulated by the smallest of things, and more random updates.
09:50
June 19, 2018
T4R 046: A strategy for staying focused in a race
Mantras can be helpful in races, but they might not be effective the whole race. I explain how to break the race down by people who have helped you in preparation for your race using this mental tip. This is mostly used by marathoners, but can also be used for any distance.
13:58
June 18, 2018
T4R 045: AMA-How to build long runs before marathon training
If you have signed up for your first marathon and you have raced plenty of half marathons, just how far does your long run need to go before your training plan begins? I discuss how to approach that and what you MUST do before you begin your marathon plan.
07:42
June 15, 2018
T4R 044: 9 things to know before your next race
You have your next goal race planned, you are excited and ready to start training, but WAIT! Consider these things before you begin training, it might just save you from disaster on race day.
13:33
June 14, 2018
T4R 043: Training Update 6/13 minutes > miles
I almost ran 20 miles last week! Slowly, but surely getting back to running, and yes, I was able to stop at 19.5 miles for the week. A lot of that is because I have been running by minutes instead of miles. If you are coming back from injury or time off, maybe it would be good for you too. Training update and what I am thinking of making for you.
07:51
June 13, 2018
T4R 042: Baby messes and cloth diapers
Some funny things that have happened over the last week involving Bailey and her bodily fluids. I also explain how we use cloth diapers as it is so overwhelming to think about, but I am really happy we are using them. My best advice for how you can too.
18:01
June 12, 2018
T4R 041: Choosing time off, how to handle
Sometimes we need a break from running. We can break down physically and mentally after a long period of running, racing, and training. How do you deal with the guilt and struggles this time off brings. You know it is for the best, but it can be hard to remember that. My best advice for how to handle it.
11:43
June 11, 2018
T4R 040: AMA- Have you ever done an obstacle race?
Obstacle races look like a LOT of fun, but have I ever actually done one? I discuss obstacle races and a tv program many British kids may have long forgotten!
04:23
June 8, 2018
T4R 039: Surprise Guest with advice on warming up pre-run
I have a takeover of Tina4Real today. One of my good friends wants to share his advice with you about how you can warm up properly, so you get more out of your running and feel better doing it.
15:50
June 7, 2018
T4R 038: Training Update 6/5 FINALLY back running again
Global Running Day today! Hope you are out running today (or cross training!) After a few weeks off, I have started running again, but it has not been without its setbacks. There have been a lot of doubts and even a little pain, but here is where I am at.
09:44
June 6, 2018
T4R 037: Strange postpartum body issues
I thought after pregnancy, my body would be over the weird stuff, turns out there was more to come. I explain what in this episode
07:21
June 5, 2018
T4R 036: Injury paranoia and our self sabotage coming back
When you are injured, you think about that first run back. How amazing it is going to be, you are going to enjoy every step, except you don't because you and your phantom pains (or sometimes even expected pains) hold you back from it. Anyone else recognize these thoughts?
06:49
June 4, 2018
T4R 035: AMA - What and where was your first marathon?
I share the traumatic (and scary) experience that was my first marathon. If you are a marathoner, you will probably resonate with some of this, and if you have always wanted to race a marathon, this episode might be just what you need before you do your first one.
17:15
June 1, 2018
T4R 034: How to Pool Run Correctly
If you are injured, pool running can keep you fit and ready to race, but there are some things you need to consider before getting back onto the road, and you MUST do it correctly. I explain how and remind you what things you need to focus on while pool running to make it work.
11:13
May 31, 2018
T4R 033: Training Update 5/30 Not What I hoped
Latest postpartum running update, and not where I thought I would be for this point. Am I ready to try again, we will find out today. Discussing thoughts on what I did wrong and where I can go from here.
08:39
May 30, 2018
T4R 032: Chafing and strange body types
Summer is here, which is great, I have been looking forward to it, but it also means lots of chafing and lots of awkward clothes that no longer fit...and now the world can see. How many of these do you have to deal with?
08:05
May 29, 2018
T4R 031: Race Disappointment- Could I have done better?
Sometimes you finish a race, cross that line feeling absolutely exhausted, you gave your best, but once you see results...did I really give my best? We beat ourselves up every day, but this one is particularly cruel as you have already run your heart out, but still feel it wasn't enough.
09:46
May 28, 2018
T4R 030: AMA- Will I race in costume for a Disney race?
Wanna hear the inner discussion in my head as I work through whether I would race the Disney world half marathon in costume or not (and who it would be)? Who would you race as?
08:07
May 25, 2018
T4R 028: Training (and Sickness) Update 5/23
Sorry I missed this episode yesterday, you will hear why in this episode. I give you total, raw honesty about the humble pie I am eating as I have had to stop running for the time being and why my postpartum return to running is not going as smoothly as I hoped. Turns out I am not exempt from the recovery process either.
13:45
May 24, 2018
T4R 029: Tips for Running and Racing in the Heat
Running in the heat can be miserable. It can make you spend every run wishing it was over and dreaming of cold drinks. So what can you do to make it easier to run well in the heat? Try these tips!
09:44
May 24, 2018
T4R 027: How life changes with a baby and poop gets everywhere
Apologies for this being late today, was not on my game, but in this episode I talk about that, how to find the balance when you have so many things you want to achieve and do...but a baby just does not make that practical. Update on life with a daughter and how that fits in with everything else (plus a funny story about poop).
11:56
May 22, 2018
T4R 026: Ever wonder, When is it My Turn for Good Results?
When you are in those down moments, those struggles, those setbacks, it can feel like everyone else is running well, and you are left behind. Will I ever get to see the results I deserve? Let's discuss why we feel like this and what we can do to prevent it in the future.
06:56
May 21, 2018
T4R 025: AMA: Running Recreationally or at the Elite Level?
What would you like me to answer on these Friday ask me anything podcasts? Today I am talking about my running plans moving forward and what level I intend to get to as I get back into running. My setbacks lately have changed the way I am thinking about this, and being honest (maybe a little too honest) about how things are looking for the future.
08:05
May 18, 2018
T4R 024: Running and Racing in Humidity
Humidity can be an absolute killer for your races and workouts. It can make everything seem ten times harder than it is and make you wonder what it even is about running you like. My best advice for running well in humidity is in this episode.
09:59
May 17, 2018
T4R 023: Training Update 5/16 Overdoing it...again
Another setback on this postpartum fitness journey as I had to take another few days off (and not yet back running). Being honest with you about the mistakes I think I made, and what I need to do moving forward. It is not easy to work your way back to fitness, but maybe you can learn from me and make your journey a little smoother than mine has been.
12:53
May 16, 2018
T4R 022: Stroller Walk Dreams (and Reality)
Sharing a funny thing about motherhood I never thought about. What you envision in your head about going for a nice walk on a sunny day vs. what actually happens!
09:59
May 15, 2018
T4R 021: Does Social Media Make You Feel Bad About Yourself?
Instagram, Strava, Facebook. All those social media platforms we love to hate. We love to see all the great things we have done, they make us feel good about ourselves, but then we see all the EVEN BETTER things others have done, and we are left feeling like we are not good enough. I discuss this and give advice for how to use social media to make you feel GOOD.
12:26
May 14, 2018
T4R 021:Does Social Media Make You Feel Bad About Yourself?
Instagram, Strava, Facebook. All those social media platforms we love to hate. We love to see all the great things we have done, they make us feel good about ourselves, but then we see all the EVEN BETTER things others have done, and we are left feeling like we are not good enough. I discuss this and give advice for how to use social media to make you feel GOOD.
11:10
May 14, 2018
T4R 019: What are strides and how will they help me?
In this training tip podcast for runners, I give you one of the secrets of success as a runner; strides. No, they are not the name of a dog in the Superstars community, they are a training tool you can use to run faster...without doing speed work.
07:30
May 10, 2018
T4R 018: Tina's Training Update 5/9
Up to 44 miles last week, including a long run and a tempo run. The tempo run was really humbling for me as I am not where I would like to be. Sharing my training update and thoughts this week.
06:59
May 9, 2018
T4R 017: Neck rolls and their storage
I share funny things that happen as a new mother, including what I found a few days ago in a neck roll. Being honest with you about what I am learning as a new mother, and will give you a laugh if you are a parent or not.
07:06
May 8, 2018
T4R 016: Will I Ever Get Fit Again?
When you have taken time off running for an injury, after a race, having a baby, or just because your body needed it, it can feel like you are stuck in this limbo of soreness, slowness, and sadness. I discuss the struggles we all deal with as we return to running, and how to handle the frustrations until you get into shape again.
10:16
May 7, 2018
T4R 015: AMA- I Could Have Run Faster...
Have you considered running #nowatchme without looking at your watch in a race, but felt like you could have run faster if you knew you were slowing down? That is the question addressed in todays show, and I will give you the suggestions you need to make sure you can push yourself more in races, without using your GPS to tell you to do so.
10:56
May 4, 2018
T4R 014: When Hills are the Absolute Best Workout For You
We have to take time off sometimes. For injuries, for recovery after a marathon or other big race, for life situations forcing us to only squeeze in easy runs. Hill workouts are the best way to get back in shape and get your body used to running hard again. I explain why every runner should use hills in their training, and give you ideas on how to add them in for maximum effectiveness
10:50
May 3, 2018
T4R 013: Training Update- An Unexpected Down Week
Mistakes were made over the past few months, and it came back to bite me this past week. I had to take 3 days off with a minor issue, and share what happened with my mileage and workouts. If you are interested in following my postpartum journey, full honesty here for you to listen to.
08:48
May 2, 2018
T4R 012: Mother Runner Update 5/1
In this mother runner update I discuss the change in posture, movement, and awareness of keeping your body in as good condition as possible. I used to look after myself so well, now I will sit in the most awkward position to keep the baby happy, sound familiar?
06:58
May 1, 2018
T4R 011: Do You Get Injury Jealousy?
When we are injured, it can be so difficult to stay excited and happy for other runners who are having success, when all we want is our chance to shine. I discuss this, and give you five ways to handle it as you get healthy again.
10:52
April 30, 2018
T4R 010: AMA- Let's talk about the random facts at the start of the Running for Real Podcast
Happy to answer any questions you might have (about anything!). Today, Tawni Gomes asks about the voice behind the Running for Real introductions and how I come up with the random facts at the start of the interview. What would you like to know?
08:55
April 27, 2018
T4R 009: The BEST workout back for runners
If you have taken time off for injury, post race recovery, or just life getting in the way, returning to running can be frustrating as you feel out of shape and slow. Fartleks are the best workout to help you feel confident in knowing you are getting yourself back onto the fitness train, while not letting pressure tell you how fast you should be going. I share exactly how to do it, and give examples of workouts you can try yourself.
11:01
April 26, 2018
T4R 008: Return to Running Training Update 4/25
This week I ran 40 miles, did one workout and one long run. I share with you how I have been feeling, and would love your thoughts on why I am experiencing something interesting about my breathing when running hard. This is my postpartum return to running journey.
11:50
April 25, 2018
T4R 007: Mother Runner Update
Maybe this will resonate if you are a parent, maybe this will make you laugh if you are not, but talking today about songs being stuck in your head and the guilt we experience when going out for a run. It might feel like you are selfish and not putting your child first, or that you can't switch your brain off from thinking about them. I share my experiences and would love to hear yours.
08:35
April 24, 2018
T4R 006: Post Race Depression
Runners struggle with feeling down or blue after a big race, especially after a marathon or half marathon where you have trained really hard, dedicated your life to running your best in that one opportunity. Feeling sad after a race IS normal regardless of how well you ran and I give you tips on how to feel better and get your motivation for life back.
14:14
April 23, 2018
T4R 005: What Boston Showed Us About Elite Runners
Professional runners may seem invincible on the outside, but Boston marathon showed us that even the best can struggle, and we can never ever give up as you never know what is going to happen if you keep fighting!
10:27
April 20, 2018
T4R 004: You MUST Take Time Off After a Marathon (or Half!)
I know, I know, we HATE time off, but it really could be the difference between you reaching your next goal...and not. Our bodies need that time to heal, rest, recover after a marathon training cycle plus the race itself. You have asked a lot of your body, and if you do not let it go through recovery as it needs to, you are asking for injuries and likely to end up burned out and overtrained.
12:19
April 19, 2018
T4R 003: Return to Running Training Update 4/18
Just a little update on how training is going on my postpartum return to running. I share my mileage, how many days a week I am running, and what I am noticing about trying to get fit again after time off.
08:52
April 18, 2018
T4R 002: Mother Runner Update 4/17
I didn't realize how little time I would have to squeeze in a run as a mother. Sometimes I have to skip my warm up drills, often I skip the recovery aspects like foam rolling and stretching, but that is the best I can do for now. If you are a parent, maybe you can relate, if you are not, maybe this is interesting for you to learn.
09:05
April 17, 2018
T4R 001: STOP looking at your watch!
Runners LOOOOVEE their stats, we know that. I am as guilty as anyone else of looking at my running data, but if you stop looking during your run, switch your screen to just show you time and distance, you will find you enjoy running so much more, and actually run much faster when it matters. Listen to my theory on why #nowatchme works, and how it will help you.
09:18
April 16, 2018
Welcome to Tina4Real
Excited to have you join me for my new adventure, a daily podcast about everything going on in the world of Tina Muir. I will be talking about my postpartum return to running as an elite, life as a mother runner, training tips to be a better runner, and answering your questions. If you enjoy the Running for Real podcast, I hope you enjoy learning a little more about my life.
03:40
April 16, 2018
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