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.
Tina4Real Oct 24, 2018
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.
Oct 24, 201807:58
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!
Oct 22, 201807:45
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!
Oct 19, 201808:18
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.
Oct 18, 201811:38
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.
Oct 17, 201815:42
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!
Oct 16, 201813:04
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.
Oct 15, 201809:15
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.
Oct 11, 201812:07
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.
Oct 10, 201808:48
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.
Oct 09, 201810:39
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.
Oct 08, 201811:42
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.
Oct 05, 201812:37
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.
Oct 04, 201811:38
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
Oct 03, 201809:30
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!
Oct 02, 201812:25
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.
Oct 01, 201807:49
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
Sep 28, 201806:01
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.
Sep 27, 201810:27
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!
Sep 26, 201809:13
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.
Sep 25, 201810:08
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.
Sep 24, 201812:11
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.
Sep 21, 201809:34
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.
Sep 20, 201810:33
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.
Sep 19, 201810:04
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.
Sep 18, 201809:13
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.
Sep 17, 201808:36
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!
Sep 14, 201810:54
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.
Sep 13, 201810:05
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.
Sep 12, 201810:35
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.
Sep 11, 201807:15
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.
Sep 10, 201811:58
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.
Sep 07, 201810:28
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
Sep 07, 201810:26
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.
Sep 07, 201808:04
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.
Sep 07, 201810:49
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.
Sep 07, 201808:10
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?
Sep 07, 201807:14
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.
Sep 06, 201815:14
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.
Sep 05, 201807:19
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.
Sep 04, 201813:16
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.
Sep 03, 201810:23
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.
Aug 31, 201812:03
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).
Aug 29, 201810:00
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
Aug 28, 201809:03
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.
Aug 27, 201812:59
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.
Aug 24, 201813:20
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.
Aug 23, 201810:08
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 tinamuir.com/patreon.com/running4real to support me. Thanks so much!
Aug 22, 201810:42
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.
Aug 21, 201810:38
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!
Aug 20, 201813:59