Tina Muir

Tina Muir Mother. Author. Sustainability Advocate. Running For Real Podcast. Former 🇬🇧 Elite Runner. Tina’s story resonates with people from all walks of life.

Tina Muir is the founder and CEO of Running for Real, a support network and community for runners; a mother of two; and a former elite runner turned sustainability advocate. She hosts the award winning Running For Real podcast, a collection of conversations about running, the climate emergency, and social justice. Running For Real’s episode with Jordan Marie Daniel was voted Best Podcast Episode o

f 2021 at the Outdoor Media Summit and Running For Real won Best Fitness Podcast at the 2021 Sports Podcast Awards. Tina also co-hosted Running Realized, a podcast that provides a space to explore difficult subjects and offers insights to create meaningful change in the running world and beyond. With an impressive athletic career, including representing Great Britain and Northern Ireland in a world championship, Tina enjoyed success in the world of competitive running. However, it was during this time that she realized the profound impact her lifestyle had on the environment. She made a commitment to embrace sustainable living and reduce her carbon footprint, and recognizing the power of her platform as a renowned athlete and influencer, leveraged her position to advocate for climate change action. Tina has worked with the United Nations on campaigns related to climate change and humanitarian affairs, and has written for the UN Chronicle. The presenters of the New York City Marathon, the Chicago Marathon, and the Peachtree Road Race have brought her onto their sustainability teams. Through her podcast and social media presence, she starts conversations and shares resources on sustainability, climate change, and how individuals can make a positive difference in their own lives. Her book, Becoming a Sustainable Runner, co-written with Zoë Rom, merges runners’ passion for their sport with their concern for their health, their community, and the environment. As the first elite athlete to openly discuss having amenorrhea, Tina’s story went viral and was featured in People Magazine, The Daily Mail, Runners World, Women’s Running, and on ESPN. Since then she has become an advocate and supporter for others suffering from RED-S / REDs (Relative Energy Deficiency in Sport). Her relatable and accessible approach has empowered many to become sustainability advocates themselves, creating a ripple effect of positive change that extends far beyond the realm of athletics.

02/07/2025

When told me sustainability was going to be a topic for the main stage at , I knew what I wanted it to be; sustainability for small to medium sized races.

Because while I work with the biggest races, as with the races themselves, there are more participants overall when you combine the small races than when you combine the largest events. We need to speak to them, they matter.

Those small to medium races, they are the ones interacting with their communities, setting the standard for what racing in their city is going to be. They are a critical piece of the puzzle.

And so I invited an example of one of those race directors who is environmentally doing the work here in St Louis, not because he is “passionate” about it, but because he felt it was the right thing to do. has made small changes with a big impact in our area. If he could share why and how he made changes, others would see it wasn’t so scary.

Knowing everything about the inspiring humans living in Louisville, Michael suggested , Executive Director of , who had inspired me in my own work, yes please!

And of course I had to invite my bestie brand who make my favorite sustainability products. I speak about them almost daily. HydraPak has worked hard to make their resuable bottles, cups, and hydration carrying products the absolute best they can be. It shows. I loved that could join me on the panel to share how to transition races from thousands to millions of disposable cups to...well, none (or at least much less).

We had a wonderful conversation, and many race organizers came up to me during the rest of the conference to speak to how important it was to talk about this.

There was one other thing we announced, which brought my big smile in this photo, i’ll save that for another post. For now, celebrating an important and focused panel on sustainability to once again, bring people in, rather than leave them out.

01/20/2025

“Our streets are clean”

I hear that over and over about my neighborhood, and yes, compared to many other places, we are very fortunate.

And yet, I pick up trash every day on my walk to and from the girls schools.

It’s out there.

When suggested joining me for a trash pickup (and tree hug💚), I jumped at the chance.

I’m sure many people think I’m crazy, running, tree hugging lady who is always bending down to pick up newspapers that have left their driveways.

So having Erin offer to join me, yeah I jumped at the chance.

But even I was surprised how much trash we found in just two streets. It was a lot, but of course was up to the challenge!

There was even a bag of p**p (to which I told her, “nope, don’t pick that up”, p**p and needles are a no for plogging).

I guarantee the streets near you have some trash, headed toward a nearby drain.

You don’t have to “go plogging” with a bag, but could you pick up a few pieces of trash each day for the rest of the month? If nothing else, it gives us back a sense of control over our surroundings, and starting tomorrow, we might need that❤️

Ps. Code TINA20 Will give you 20% if you need more control, repurpose has you covered for the bags ;)

01/16/2025

1-2-3 of real life:

She’s one of my absolute favorites to hug. Three big, beautiful limbs on this sycamore😍

The trash is starting to be uncovered as the snow melts here, I am noticing a lot of plastic bottles and snack wrappers. Lots to pick up.

The cold deep breaths were much needed as my 6 year old spent the whole walk to school telling me how she wanted her daddy, not mummy (why is not taking things personal from your kids so hard!). Today I took more like 27 deep breaths to get me through that ;)

01/12/2025

It’s all of it…

Happy, sad, angry, bored. The emotions I knew never felt enough, but I believed that was all there was

Now I know there are dozens of emotions, each with depth and different places we feel them in our body. At any one time I don’t just feel one emotion, but many. I talk with my kids about the “good” and “bad” in every moment, that we feel many emotions at any one time.

On Tuesday, as I looked out my window unfocused, I was grateful for a warm home, hearing the squeals of joy from imaginary play downstairs. I was in awe of the beauty of the snow falling outside my window, aware of the stress and havoc it was causing to some. In the back of my mind (and often front), was angst for people in LA, and panic thinking about all the other people in the world suffering from climate related disaster. There was anger towards the people who have put shareholders and greed ahead of the planet and human lives, and there was tenderness for those in so much emotional pain, that they abandon their authentic selves time and again for their own personal gain. I thought about how hard it would be to not have people who love you for you, or a community who give you a greater purpose. There was adoration for the people in those climate disaster hotspots who were coming together with a fierce desire to show up and spread love (all while feeling the agony of loss).

How could so much be going on in my heart, in my body at the same time?

Yesterday, I ran by this tree, it stopped me in my tracks. It represented so much. Admiration for the size and stature over years of growth. And sadness it is being choked by another invasive element of nature, that wasn’t meant to be here. That vine was beautiful in itself, adding a pop of green to the brown of the winter tree. I felt grief this tree would soon be dying (if not already), but grateful for the life it shared. I felt connected to the present moment (snow and all).

If feeling multiple things at once is not something you knew or know, this emotion wheel can help explore beyond the surface, especially when there is so much going on.

Whatever you feel is okay, only you know your heart❤️

01/09/2025

Posting about day 8 feels insignificant, and yet….

What is a tree hug, 2 pieces of trash, and 3 deep breaths going to do when part of our world is literally on fire?

That hopeless feeling you are experiencing, that is what big oil is relying on you staying stuck in. They want you to feel hopeless and helpless, then you will be too paralyzed to do anything. Too paralyzed to say, “enough is enough” and join the movement to hold them accountable.

Don’t get me wrong, what we are seeing is horrifying, as are all the other people suffering around the world from climate change related disasters, which are going to keep on happening, and will affect all of us…to the point to where we can’t write them off anymore as “freak weather events”, but a reality of living in a world where we continue to ignore the warning signs. We need to lean in and face the discomfort it presents us with.

BUT, keeping your eyes on this, allowing yourself to be consumed by it, will mean you get stuck. And human beings come to their greatest potential together, when we feel hope. We feel our feelings, grieve, feel sad, feel scared, feel all of that negativity, then come back together, find those others who also believe in the power of we, then get back out there and work together to make that difference happen.

And that means speaking up. That means working at your local level to put into place measures that move your community towards climate resilience, and shake things out of a “this is the way it’s always been” mindset that many are clinging so hard to right now (because they are terrified).

So what’s a tree hug, 2 pieces of trash, and three deep breaths gonna do? Nothing for emissions, but what it will do, is calm your body to a resting state, and have you begin (again) with a (small) action and a connection to the natural world.

Sometimes, that’s all we can manage in one moment, but it can set us up for the next, when courage asks us to be brave and stand up for Mother Earth, for your community. You will know when that time is, and you will be ready💚 start here💚

01/07/2025

Three days, three tree hugs, three versions of how to handle a snowstorm.
Day 5 was a rest day, a snow blizzard kinda day where I chose to stay indoors (other than a short walk across the street where I took this)
Day 6 was a snowy run on quiet streets. On these days you never know what you are going to get, so low expectations and being prepared to cut it short if need be. I hugged extra trees on this day, grateful for their steadiness and resilience teaching me those skills too.
Day 7 was a treadmill run. I have come too far in my return from surgery to slip on ice or roll my ankle and go backwards. I stared at this tree out the window for the full 6 miles, so after it only felt right to go say hi.

0 trash picked up the past few days, so I will be catching up when some of it is exposed again.
Also a bit behind on deep breaths, deep breaths don’t feel good to my body as I fight off a bad cold.

Both of those are OKAY to listen and not be perfect at this 1-2-3 challenge. Loving hearing your feedback on why and how you joined in, keep on sending the photos and videos 💚 see you for day 8!

01/01/2025

Oh hi, I’m back, and back with something a little different…kinda.

Janaury, especially this January, is gonna be tough. And I despise the messaging this time of year to change who we are, to be better versions of ourselves. But not in a grow over time kinda way, a right NOW, instant change, that if we don’t manage or stumble, we are total failures.

The thing is, none of us are failures. We are doing the best we can, and we need more permission to not get it right or be perfect.

And so, for the month of January, I will be putting myself out there to do the 1,2,3 challenge. That means the following each day:
1. Hugging 1️⃣ tree
2. Picking up 2️⃣ pieces of trash
3. Taking 3️⃣ deep breaths (ideally in nature)

I would love to invite you to join me, for every day or some of the days.

You can pick up 20 pieces of trash one day to go on a true plog, and hug six trees in the entire month. Or do it exactly as I am. Or anywhere in between. This is meant to be something that you have the permission to do as feels right for you.

I just wanted to do something that was about giving back, to nature, to our community, and to ourselves. Something that makes us feel good about ourselves, not like we are failing at life. Especially if you think the month of January might be hard.

So many of you already send me photos of you hugging trees, and I see the childlike joy on your faces. Tree hugging is magic, seriously, give it a try, you will be surprised with the playful giggle that tries to escape your mouth as you do, it is special.

And the other two, picking up trash/rubbish and deep breaths, well I don’t have to explain that to you, you know that feels good to do.

Give me a 💚 if this is something that speaks to you (really, by putting a 💚 below, you help me spread the word). I can’t wait to see your photos❤️.

12/13/2024

A fallen tree during a huge storm near my Aunties home in Shropshire meant absolutely no service. Perfect opportunity for a reset. Deleting the app till the end of my family time. See you for some big things in 2025 💚

12/09/2024

I might be British, but as I have been in the US for so long, speaking to a group of British people is in some ways more intimidating. It feels good to be back in the English running community, I have missed it💚

Enjoyed giving a talk this morning about what I have learned working with larger races (and how that can be applied to smaller races as well as organizations, clubs/groups, and as individuals).

My biggest message? As always, it’s about not expecting perfection. In anything we do as human beings, within our careers, and where we try to bring light to something important to us. If we expect perfection, we will fail, and for me, failing makes it harder to (or even at times stops me from) trying again.

Final speaking event of the year ✅ looking forward to reflecting, rejuvenating, and resetting for big goals 2025💚

📸

11/25/2024

Yesterday I rode my tired legs down to the St Louis arch. It was the first time I had ever ridden there from my house, and while it wasn’t as scenic or as smooth sailing as other bike rides I have done, it was a meaningful moment for me.

As I return to running post surgery, I am faced day after day with humbling realities.

First it was how different healed on the outside was with healed on the inside.

Then it was how much more physical therapy I had to go until I was even close to ready to run.

As I began to run, it was that running was not going to be pain free for a while, and other parts of my body might also struggle after also being on hiatus for months on end.

Next it was taking walk breaks 5 minutes (and 10, 15) minutes into 5ks, people giving me confused looks as they barreled by (she doesn’t look winded?). And it was having to say bye to friends as I could quite finish the entire loop and had to walk back to the start.

Now as the minutes return and I am close to reaching a continuous block that feels normal and what I am used to, my fitness has hit a wall. These five mile runs are hard to keep relaxed breathing, are difficult to maintain a pace that for over half my life has been easy, that feels best to my achilles. These runs leave my body sore and exhausted, unable to do the additional cardio I have been doing up to this point.

And yet, I don’t feel internal shame or judgement for these humbling moments, these realities that show me just how far away I am from feeling free, being pain free. I have accepted them as part of my journey, as a path that will unfold exactly as it is meant to.

That doesn’t make it easy when in moments like yesterday when every single hill makes my legs feel like I ran an all out race the day before. When I have to use the absolute easiest gear to make it to the top.

So why to the arch? Because sometimes we have to adapt, and find a way to seek something else from a moment. I wasn’t going to be able to do my usual hard pushes through forest park, I couldn’t make it the 40 miles I hoped for, but I could explore somewhere new and like my return from surgery itself, enjoy the journey.

To the arch I went❤️

11/15/2024

New here? I wanna share something. It’s important.

First, context:

I had always been quietly environmentally conscious, I showed that side only to “safe” people.

In mid 2022, in the way only best friends can, challenged me to speak publicly about it. Why was I so proactive in every way except where I had the opportunity to make the greatest impact? She was right. I started a social media (and email) campaign, 100 days of sustainability, each day, I would share one way to be more environmentally conscious.

I didn’t do this to shame people for not knowing and certainly not to guilt people for making a less than ideal choice.

The opposite, actually, to give permission not to be perfect. I had seen how environmental activists shared extremes, go vegan, never fly again. It was effective with people like me who thought about this all day every day, but for most people, it caused them to put their fingers in their ears and do nothing. No one wants to be made to feel like a horrible human who is the problem in this world.

I knew (and shared) that these individual and local actions had very (if any) effect on global emissions. Governments, corporations, and large organizations have to do that, BUT they got people to try, to take the first step. To be curious about environmentalism and talk about it.

Turns out, there was desire for it and 100 days of sustainability launched me into a full career change.

If I could spark curiosity, then as they learn more, they take the bigger actions to make real systemic change, they speak up in places they individually have access to. Once you start thinking about your environmental impact, you start looking at every decision you make, it’s hard to carry on as you were.

And now, with the four years we have ahead, I think it’s time to revisit this starting place, to give a place to start (and rebuild my own hope!) Some ideas you won’t be able to do, others you already do, some will be hard to remember, the most important thing is that you have an own mind and try. We need hope, belief that our choices matter. You do matter and intend to show you that.

Give me a 💚 if you want more.

📸

11/08/2024

I’m not gonna come in here and post sunshine and rainbows, optimism, or pretend everything is fine. Cause it’s not fine, our planet isn’t fine, I’m not fine. I will pull myself back together, I will find a way forward, to keep doing the work that I do and believe that it matters, but right now, forcing it isn’t it.

In fact, I believe it’s an inability to face the hard emotions, the pain, the struggle that has got us to this place. Hurt people hurt people, hurting people will find any way to escape the emotions that don’t feel good, anything to take some discomfort away. The more “normal” we try to act, we think it helps, but it doesn’t, not really. It just pushes the pain further down, making it affect our physical body over time, the body keeps the score, our mental state further from healed and at peace.

So here I sit in my pain. It doesn’t feel good, especially when my six year old looked at me on Wednesday with tears in her eyes, helpless as she couldn’t help her crying mama feel better. It doesn’t feel good when she says, “why can’t they let girls be in charge, just once?”, and I have no answer to give. But I know showing my girls it’s okay to hurt, it’s okay to cry, it’s okay to feel your emotions, that gives them the permission to do the same.

And in my 36 years of life, I have learned that the more I let myself feel my emotions, be in that pain and let it sit, the sooner I work through it and reach a place of acceptance, and can pull together and dig deep again, shake things up again, and keep driving forward. I recorded a 10 minute podcast yesterday just sharing my raw, real mental state. If you wanna take a listen it’s at runningforreal.com/episode424

I won’t give up on mama earth, I won’t give up on humanity, and you shouldn’t either. It’s also okay to be struggling, it’s uniquely human, and it’s where our drive to change comes from. I know I’ll be back, and you will too.❤️

11/04/2024

New York, you never disappoint. What a weekend❤️. Even without running this year (which was hard), you still made me feel so proud to be a runner, to be a part of this community.

1. Celebrated the inaugural year for Team For Climate, a HUGE step forward, and a beautiful example of how races from big to small can acknowledge and address climate change.

2. One of my favorite events of the year. .k.bailey and I brought together some of our favorite trail blazers and leaders together for a night of presence and connection.

3. Huge turnout for the plogging event this year, loved that joined us.

4. Emotional support and restorative moments with .ryan❤️

5. face as I went by in the 5k (and hugs after) knowing how much that moment meant to me

6.Speaking about how to take your first steps to being environmentally conscious at the expo. did an amazing job moderating with and I.

7. Cherished time with friends, especially those celebrating huge steps forward in their career

8. 250 runners coming together in NYRR Team For Climate. If 250 people raising $777,000 for environmental advocacy doesn’t show how individuals coming together matters, I don’t know what does.

9. Soaking in a big win at the start line with the sustainability team

10. Joining .williamson.5011 for the final two miles on her way to her second TCS NYC marathon ❤️ you crushed it (you too !)

weekend, you are my fave

11/03/2024

Before yesterday, I had not run more than 10 minutes without a walk break. On that beautiful morning I got to run an entire 5k without walking once. An accomplishment I have not be proud of since 2002 when I first started running as a 14 year old.

Yesterday, I was beaming, this one was special for so many reasons.

Yes, first 5k

AND

I got to run it with my best friend who was the angel who took care of me in my days post surgery, seeing the absolute worst in me and still holding my hand, still jumping up in the middle of the night when I cried out in pain.

AND

I got to run it in the city I ran my last race in before surgery, hugging the friends whose arms I had cried into saying how long it was going to be until I could race again, when they reality set in that I was really doing this surgery (thanks for being there at the finish ).

AND

I got to talk to a man while running fast about what I was wearing and why it mattered.

AND

I felt hope, I saw my future, it was one filled with joy and being authentically me.

I was in absolute awe of my body, five months off running and I ran 21 minutes 🤯 our bodies are incredible, and this period has taught me just how important it is to listen to them.

Oh THANK YOU for capturing the pure joy in this moment, 5k isn’t an achievement for many running the today, but it sure is for me❤️

11/01/2024

It’s building, it’s inspiring, it’s changing the narrative, I can feel it💚

Earlier this week I struggled, my hope, my optimism, my belief in our ability as human beings to figure out this problem, together, was low. I knew coming here would revive that, and the 2024 plogging event did so much more.

Seeing the number of people who came to join us today (especially at 9:30 on a Friday!).

The pure joy of those who were there, smiling, finding picking up pieces of trash FUN (because of the energy, the community, the love for our planet in the air).

The pride and satisfaction bursting out of everyone who attended at the end, knowing they had done something important to be a part of the solution, rather than always feeling like simply the problem.

It was magic, and I can’t wait to see how big we can grow this event in the years to come. I dream of a world where multiple hundred runners choose this over yet another shakeout.

I know that day is coming

💚💚💚

Ps. Yes, my daughter made me a picture to wear today🥹🥰

10/31/2024

Sustainable. You know what the word means, right? At least in the way I use the word here.

Except it’s not just about being a good environmental steward. Well, in a sense. Ultimately, all living beings are connected. Yes, our environmental choices affect every single other living being on this planet, it matters.

The thing is, we can’t take care of our planet if we are not taking care of ourselves. We can’t even think about being a good environmental steward if we are simply trying to survive. We can’t prioritize it if we don’t feel like we belong anywhere, that our own value matters.

Lately, I have been thinking about my own sustainability, yes, environmentally, of course, but as a human being. How can I say no thank you to things that drain me. How can I take care of my body and give it the nourishment, the rest it needs rather than burning myself out over and over again.

How can I listen to that little voice inside that says “you don’t want to be here or do this, you don’t have to”.

How can I do things for myself even at risk of others thinking I am lazy or not doing enough.

Ultimately, their opinion of me is none of my business, what is my business is taking care of myself, so I can show up for my family, our community, our planet.

It might not be the way I always did things, but I am showing up for me, I know thats how I can be sustainable.

Today, that looked like not spending the day in a coffee shop working, because I’m going to be “on” all weekend. With the free hours I had, I did what I wanted. I went to the National Museum of the American Indian, something I have wanted to do for a long time, but have never prioritized. It always felt more important to “do work”.

Im not typically a museum person, but my curiosity and interest was there, so I explored slowly by myself, my phone tucked away in my bag. It wasn’t for anyone else, it wasn’t for social media, it was for me, for my own learning and enjoyment.

Now I can go into this insane weekend of overstimulation knowing I started it by connecting to my inner voice, not starting it already exhausted from cramming too much into a day💚

10/24/2024

“Oh your job is easy,” someone said to me recently, about my work as Sustainability Director.

I felt the anger rise up. Sustainability is involved in every single element of putting on a world championship and mass race of tens of thousands of people. And for each element, I have to work to get them to actually consider it, not just put a recycling bin and call it good.

While many race organizers are working to prioritize environmental impact, there are literally hundreds of other tasks, sustainability can easily fall down the list if someone passionate about it isn’t relentlessly bringing it up.

I am well aware I won’t achieve all the things I want to do for this championship.

I will spend dozens of hours working for initiatives that will simply be told, “no.”

I know I will not be able to get every area to care. I probably won’t even be able to get most of what I want to do through.

But what I can do, and where I will channel my energy, is giving it my best, bringing my full self, not letting my belief in the world I am fighting for be squashed as it is not the “way things have always been” and it makes others uncomfortable.

I went to San Diego this week for the site visit, because if I’m not in the room while conversations are happening, sustainability often won’t be considered.

And yes, you better believe I pushed back and spoke up when greenwashing is involved. It isn’t easy, and at times, I can feel the eye rolls (even if I can’t see them), as I make everything “harder”.

But I know it matters. I know this can be a watershed moment in running, and I believe in my heart that doing this with the San Diego community at the center (the true community, not the polished, material version), we can do incredible things. And that is enough to keep pushing that Boulder up the hill.

If you sign up for this race next September, check the green runner box, we are building something special, you will wanna be a part of it. .31 (and .sandiego!) let’s keep going 💚

10/22/2024

This morning, for the first time post surgery, I could truly see the light at the end of the tunnel.

I could feel my running stride, my form, my rhythm.

I could relax enough to use the word, enjoy.

I could run a distance that allowed me to remember what it felt like to go for a run.

I could feel it coming back together.

Month one was painful
Month two was progressive
Month three reality set in
Month four was hopeful
Month five was demoralizing
Month six was a rollercoaster.

And then all of a sudden, the six month mark passes, and we turn a corner, I start to go a few hours at a time without remembering I had surgery. It felt good, but running 5 minutes at a time, it was hard to truly believe.

Then today, I felt it on the run too, that hope, and now I can believe.

Thats not to say I’m done with setbacks, i know I have a long way to go, and a long road ahead, likely with days years into the future where it hurts. But im taking the win, and celebrating it for what it is, a huge step forward.

4 x 7 1/2 minutes at a time with a 2 1/2 minute walk between each doesn’t look like much on paper (strava), but as you see here, I’m beaming, it’s what it represents ❤️

Address

St. Louis, MO

Website

http://runningforreal.com/

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Sure, we could have gone out to buy something new and plastic to give to her friends for valentines (friendship) day…or we could enjoy bonding time as we made our own out of upcycled broken crayons. You could say it was a lot more effort. Maybe it was. But I wouldn’t give the time back we spent making them, THAT is a memory I’ll cherish❤️

Something is coming, and I can’t wait to share it with you… Comment with a 💚and I’ll give you a sneak peak.

For many years, when I thought of a running industry event, I thought of the same names that would speak year after year, decade after decade (and yes, mostly cis straight white men). This weekend, I looked around @runningusa_org and it was not that industry event. There were different voices holding the mic, innovative ideas leading the sessions, and a push for a welcoming inclusive place for ALL. A place where people felt free to be authentically themselves. And most of the straight white men in the room celebrated and cheered on that change, comfortable enough in themselves to recognize that making running the sport we believe it can be doesn’t take away from them, it elevates all of us. I felt inspired, I loved what @clemonsmichael @jayholderruns @leah.etling and Nancy had put together, I felt the board step up to the plate to do the work, and I was in total awe of my friends showing up as who they truly are (and other friends cheering them on.) Tricking @eeoconsults into thinking she was giving me an award, then flipping it and watching @christinerburke share with a packed room of 500+ just how lucky we are to have Erica in our sport was a highlight, as was dancing with @kayleigh.williamson.5011 to lizzo after her panel ❤️ Even Kirsten making me jump out of my skin was an example of the fun and authentic energy all around. I loved #runningusa25

January came to an end, but taking a moment to connect with nature, your community, and yourself is something that never needs to end. OBSESSED with all these beautiful, joyful photos and videos of friends hugging trees. Notice the smiles, it feels weird to think about hugging a tree, it feels amazing once you get over the discomfort of people looking at you, and you do it anyway. @ultra.ryan @jcsolle @clemonsmichael @christinerburke @cgilbertrun @rtsimmel @jrpruns @sidbap @robertomandje @backpack_jack77 @matt_brickman @lou_mialhe @inpyn @dannypetersmith @sustainably.spectrum @kayleigh.williamson.5011 @saraslattery @fredd__ochavo @vwilder @polkadotsinthecity @haleygwen24 @i_am_erin_p @riley_ripperr @ryan_skiera33 @sgollishruns @pattydukes @brisustainable @katshea30 @telvastl @carrot_flowers_z @iavargas @rephstar @frank_nitti_williams29 @pontva @tonywithasony @acoolthought @stefanieannflippin @rickyfromst.louis

I used to think I was someone who didn’t get sick….then I had kids enter school, and suddenly, I’m fighting off every illness known to humans. Over time I have learned how to best respect my body to allow it to heal, naturally, and without destroying a tree every time I get a cold. Here’s how: 1. Use reusable handkerchiefs (yes, these still exist, search your parents/grandparents sock drawer is my suggestion 😜). They are so much softer on the nose and can be reused over and over (saving 💰) 2. Stock up on those natural anti inflammatory foods; turmeric, ginger, honey, lemon, and protein to help your body repair. I also double up on my @drinkag1 which helps a lot 3. REST. The hardest one of all. While we try to cover up the symptoms with medications, ultimately what your body wants more than anything is more sleep, rest, and nourishing food. Even though we live in a go go go world, we will get back on our feet sooner if we slow down and let our magnificent bodies do what they are made to do What did I miss? How else are you kind to yourself during sickness?

One EASY way parents can be environmentally conscious 🌎 and save stress and time while you do it: 💚Next time your child is invited to a birthday party, ask the child’s parents what they are passionate about (or sometimes you might have the answer through where the party is!). Every child has something they love and care for. 💚Donate the amount of money you would have spent to a nonprofit related to that passion. Attach the donation receipt to a hand drawn card your child made for them, and you may even get a sigh of relief from the parent as that’s one less “thing” cluttering up their house. 💚And yes, maybe the child isn’t super thrilled in the moment if they are in the mindset of STUFF STUFF STUFF! But let’s be honest, in that moment, our kids are not really appreciating anything, simply jumping from one toy to the next (as they are overwhelmed). 💚It saves you time going to the store, money (as it can be a tax write off), and energy thinking about what you need to purchase. 💚Do the same when it’s your child’s birthday, tell parents on the invite to donate to a nonprofit of your child’s choice. 🌎Let’s make donating the norm instead of more stuff filling up our homes. Other parents have thanked me for this instead of toys, and likely parents will be inspired by your actions too 🌎 Ps. Notice the “mama! Mama! Mama!” In the background at the end of this video. This is my real life!

I hesitated to post this. It felt raw and real. It was. But it’s also imperfection, and we are taught to hide those parts of us. In many ways, that’s what makes us the most beautiful, the most human. We aren’t perfect, and trying to be is what has got us into this situation in the first place. Your reactions might not be as dramatic as mine, the future of our planet occupies a lot of my brain space, but one thing I know we all struggle with is feeling like we are not doing enough, that we are running out of time. Here’s the thing, part of that is intentional, if we feel nothing we do is good enough, if the systems stay in place to make it harder and harder to make a conscious choice, if we feel like nothing we can do matters, then we give up and continue pretending we don’t know better (although all this weighs on our minds because we DO know better and it feels like we are living a lie). The thing is, while those individual changes don’t really reduce emissions, your voices, your choices DO matter. Trying to be a perfect environmentalist is going to lead to burnout and exhaustion (while still failing), but if we just focus on making as many conscious choices as we have the ability to, that matters. Lots of imperfect environmentalists is better than a few trying to be perfect. It’s okay to struggle, it’s also okay to feel fear for future. We all do. Keep doing your best, that’s all we can do 💚

The ups, the downs, and everything in between. It’s been an amazing 5 years @tracksmith, let’s see what’s next in this adventure ❤️ Tracksmith.com/tina

Over 6000 runners ran the La Jolla Half Marathon (and 5k) on Saturday, but instead of tens of thousands of cups lining the streets, they ditched disposable cups and used a Hydrapak speed cup or their own hydration. Runners refilled using Water Monster manifolds or Hydrapak speed refill pitchers. We learned a lot and there are improvements we can make from the feedback runners in the race gave us, but I genuinely believe once runners get used to this, we will look back on this as a defining moment in the running industry. Pass this video along to your friends and race directors, zero waste hydration stations are coming 💚

Todays Running For Real Podcast episode is ode to the women that inspire me to take up space, to follow my heart and chase my dreams. To the women who believe that raising other women up (and human beings) is the absolute best way for us all to thrive. When I texted 55 women, I expected a third to say yes. I was absolutely blown away that 51/55 said yes, and got their recordings to me within three days. THAT is the power of women supporting women. When it comes to being stronger together, these women believe that. My team put this together in an intentional progression, and we can’t wait to hear what you think. Head over to the Running For Real podcast to come listen to the advice these inspiring leaders would love to share with you today. Find it on your favorite podcast player or at runningforreal.com/episode389 This is an episode to save for days you need a reminder of your power, your strength, and what you have the potential to be. Thank you to Jeremy and Sally for all the extra hard work you put in to make this possible. Thank you to Tracksmith AG1 by Athletic Greens and Precision Fuel & Hydration for your support with this episode. ❤️Happy International Women’s Day 2024!❤️

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Our Story

Tina is a 2:36 marathoner and Great Britain runner who shocked the running world by taking a hiatus to focus on starting a family and overcoming amenorrhea. A few months later, she was pregnant, and had her first daughter, Bailey Grace in January 2018. Tina created the Running for Real Community to foster a healthy mindset around running. This is a space where runners can explore, embrace, and get better from setbacks through inspiring podcasts, videos, and blog posts, and most importantly, sharing thoughts and experiences. Behind every personal best, there are plenty of personal not-so-bests, from beating ourselves up about just-missed PRs to the injury blues to embarrassing falls. Running can really hurt, but we don’t have to go through it alone.