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.

01/08/2026

Picking up one piece of trash is the first step. Just like as runners we have to take a first step to begin our journey, to begin each run.

But just like there is something so powerful about runners traveling across a race course together (but separate), plogging as a group is a powerful and eye opening experience.

It is the ONLY way a group run can be totally inclusive of speed. Where the fastest physically cant get carried away with pace and speed ahead. Where it’s not possible to plog and go faster than about 15 minute miles. It’s simply not about that. It’s about being in community and doing something good for the streets we run (and race).

If you have a group, suggest a plogging run as a bonding activity. Runners who have never spoken will soon be fast friends, regular runners will be dispersed. And when you get back to the start and see how much you have collected, how much trash is no longer headed down the drain, into the ground, you will feel proud, inspired, and connected…to the earth and to your fellow ploggers (and it doesn’t matter how many people do it, a handful of people can be powerful too.)

Tagging my sustainability family today. To you give me hope on days I can’t see any light. You inspire me to keep pushing in our sport. Grateful for you 💚

01/05/2026

Well this is a first.

Cleaned up part of one of the main bike/running lanes today, and this creepy little head was there looking up at me.

Sometimes gamifying plogging by rewarding the most interesting finds is fun to do. At it resulted in $500 worth of giveaways, totally unplanned. And for 2026 I hope for more of this ahead.

I wonder what you will find along your running streets. If you have picked up trash lately, what is the most interesting thing you have found?

Today I’m calling on some fellow environmental and community advocates who use their platforms and roles for positive change

01/03/2026

It’s easy to see the big pieces. These make us feel guilt of ignoring the strongest. They are also the easiest to offload mentally for someone else to pick up…(more on that soon)

But the small pieces, the tops of gels, the corners of nutrition packets, the caps to bottles we use to hydrate. Well, those are runner trash. And we know our runner trash piles up, FAST. We know deep down, anyone picking up trash, isn’t picking those pieces up. And those are the pieces closest to becoming micro and nano plastics, that end up inside our bodies, in the ocean.

If you aren’t already using x FREE program to recycle your gels, go look it up.

And beyond that, next time you finish a run, look at the curbs that line the streets, crouch down. You will see bits of runner trash, pick them up. All of us have at some point dropped a piece of runner trash, by accident or intentionally.

We love the streets, the trails that give us so much. Let’s show it by respecting them too.

Today tagging these incredible humans I am honored to call friends, who have plogged with me, pickup regularly on their own, and inspire our community daily .runs 💚

01/02/2026

I couldn’t believe it:

Sitting around the table at dinner, we always ask one another, “what was your favorite part of the day?” (among other questions)

BOTH my girls said, “picking up trash” (near their school)

They went on to share how much fun it was, how much we picked up, and their favorite part, throwing it in the GIANT construction dumpster after.

That happened because of a moment of inspiration I caught from another family earlier that day:

After spending the first few miles of my run plogging, I threw away my bag of trash. A few minutes later, I came across a family picking up trash, which in turn inspired me to take my family to pick up trash that afternoon.

When hosting events, I always tell the audience/group that you never know who you will inspire, or how that inspiration could show up in someone else’s life.

I’m not asking you to do every day this month, but go out today, during this grey week where obligations are low, or set a one hour (or 30 min) block in the calendar (yes, actually put it in there) to go do it later this month.

With your kids (what a life lesson to share with them) or without. While walking your dog or out running. Simply as you see trash around your streets.

Do something💚 Day 2/31.

So today I tag 3 mama friends who inspire me to be better .2

11/27/2025

At times it felt like the race organizers (looking at you ) had intentionally chosen difficult elements, even when there was a more direct path, an easier terrain, when there was no need to pull yourself up a 10ft climb by your fingernails, but why not?

I felt exasperated, but so much gratitude for the opportunity to do what I said I wanted. My Achilles was holding up beautifully, and the times I did roll my ankles, they snapped back easily, no pain.

I did take in the gorgeous views. I did feel the presence of nature all around me. I did stop to take photos. It wasn’t the 30 seconds I said, but I was still doing it.

Even when I struggled, I still held those snapshots of presence. Taking in moments of immersion I felt along the way- listening for baboons in the botanical garden, the respite of few seconds of smooth trail, the shade of trees. I was here. In Cape Town. On the adventure of a lifetime, taking it in, and closing in on the finish.

I got lost with a few miles to go, and after a call to Ryan panicking, I ran the half mile back up the mountain (into the headwind) to reconnect with the course for the final climb that was so steep I had to claw with my hands and tuck my bucket hat in my sports bra as the wind tried to blow it off my head. Getting lost cost me a finish in the light, and it was hard to see where I was going as dusk fell, but there was no going back now.

When you say you ran (part hiked) for 16 hours, it’s hard to comprehend how that’s possible. When you hear that the DNF (Did not finish) rate was 48%, it’s hard to believe that you were someone who made it.
When you think about going from a place of a 30 minute walk being “too much” for your achilles to running 100k over intense terrain, it feels like it couldn’t possibly be true.

But it is, and as I crossed the finish, I thought about how far I have come. How proud I was, and how amazing I had people around me to celebrate that moment.

I had given it my all, and was more proud than I have ever been. But in the same way I knew before, yes I ran 100k, but it was the journey to get there that taught me more about who I am❤️

11/26/2025

42km/26 miles in, I was spiraling in panic.

I knew I was going to get to the finish, I had committed myself to that, but I had just come down the most technical descent I had ever run (after climbing Table mountain, a 3000ft climb in a few miles), and I was feeling overwhelmed. The idea that I still had 56k left to run was terrifying.

I also knew the second half had steep climbs too, especially the final climb.

I had a lower back aching that was beginning to be significant. I didn’t know that’s why runners put their hands on their quads on climb, to offload the back, another newbie lesson to learn. I had concluded it had to be from the weight of the required gear all runners had to carry- Waterproof pants and jacket, thermal pants and jacket, a first aid kit, hats and gloves, and more. Combine all of this with the large volumes of water to even attempt at staying hydrated, it was something I was not used to. How bad would that get?

Despite my back, I felt strong on the climbs, but the descents continued to be where I lost time. I just couldn’t get past the fear that I was going to roll my ankle and it would all be over. I had come too far. So instead of looking ahead allowing my brain to plan a path, my eyes remained glued to the floor, carefully watching every step. Safe, sure. But also a lot of mental energy, and significantly slower.

I knew I wanted the first half to be celebrating running my first 100k, not about pushing, and here I was, doing it!! I thought maybe after halfway, I would get into a competitive mode, but chasing others just wasn’t motivating. I just wanted to get there as fast as I (Tina) possibly could.

As the sun exposure cooked us, and the climbs relentlessly challenged, I began to focus on getting to Ryan. Thankfully, after 42k, every 2-3 hours I would. Then when that felt too far away, I focused on getting to the next gel alert, every 24 minutes. I listened to voice memos from loved ones, each person bringing something I needed to keep going (I❤️u friends). I stroked my wicked themed nails, a reminder of my girls and our love for the songs.

Forward motion. One climb at a time, I continued…(part 2 loading⏳)

📸1&2

11/25/2025

Usually words come to me easily.
I have to give my brain a few hours, a little time to wander, but then they appear, and I write them out in one go. Less than five minutes.

I’m now three days post race, and the words aren’t coming. The unpacking is slowly beginning to happen. I’m starting to remember the moments along the way.

You see, I did everything I could to be ready for this race.

I came back from surgery doing more rehab and strength training than I ever have before.
I researched the course, sought out all the vert and technical terrain I could find.
I navigated a move across the country, keeping steady, consistent, at times intense, training as my priority. That was not easy.

And at times, I felt SO unprepared.

Not that I could have done any more. When a friend asked me what I would have changed about my training, I said I didn’t think there was anything I could have without sacrificing other elements that would have been more harmful.

I expected technical. I didn’t expect throwing myself off the side of a cliff, holding a metal handle while my sweaty palms clung for my life (or it felt like it), and I cried out “what do I do?!”

I expected to jump from rock to rock. I didn’t expect to jump from boulder to boulder on the beach, or go bouldering at the top of a mountain.

I expected climbs, and I had done all I could to practice vert, not 17,000ft worth.

I had held onto the heat in Chatt as long as I possibly could and used sauna training all the way up to the day I left the US, I didn’t anticipate the sun exposure + heat requiring me to hike most of one section to avoid overheating.

I knew there was a good chance I would get off course, I didn’t think it would happen with 4 miles to go, and would take me 20 minutes to backtrack and get back to the course.

And this is just the beginning. I meant what I said in that very well made video, this was the hardest thing I have ever done. It was also so full of joy and love and appreciation.

Caught beautifully in these photos, most of which taken by my friend (go check out his work!)

A part 2 is coming, I just need to unpeel the onion another layer to find it.

11/21/2025

577 days ago I had surgery on my Achilles. I knew doing that was the only way I could ever hope to explore ultra running competitively.

It was a long, intense road back to running. Six months of rehab.
And once I was running, it took even longer to claw back my fitness. More rehab.
Tomorrow, I get to go run my first 100k at , and you better believe I am more proud of my body than I have ever been.

I chose Cape Town for a reason. And I don’t plan to take the gift of being here for granted. Even if it means losing a few seconds here and there to stop and look at the view, or put my hand in the ocean.

This is my race and my story to write❤️

you ready? Let’s go.

11/20/2025

When I ran at the elite level on the roads, I noticed something I did that was so different, so jarring to everyone else, but served me well…

When people would ask how I felt before a goal race, I would always share that I was scared, nervous, thinking about how much discomfort I was about to put myself through.

It wasn’t the answer they wanted. It definitely wasn’t the answer the other elites gave. Everyone else wanted (or said) “Great! Excited! it’s gonna be the best day!”

I on the other hand, was basically saying how terrified I was. Race week, I would catastrophize and think about all the things that could go wrong, how would I work through them. While everyone else’s visualizations focused on how good they would feel (and mine included that too), I needed to allow myself to go into a place where I thought about how hard it was gonna be.

But here’s the thing, come race day, I would execute. I would have processed through, and be able to stay engaged, pushing myself to the very end.

So now, as I look straight into the eyes of the toughest physical feat (other than maybe childbirth?) I have ever done, honestly, I do feel terrified. There are so many thoughts that ask, how the hell am I going to make it to the finish line of this 100k?!

I know now, that’s part of the experience for me, that’s part of how I get to the finish, is allowing myself to go to the dark places of my brain before I get to those moments. That way, I have felt the emotions, and can rationally work through tough patches.

Whether that translates to a 100k finish I am proud of , I can’t say for sure. But I do know myself, trust myself more than I ever have before.

And I know I have my best friend waiting for me, who happens to be one of the most experienced (and fastest) ultra runners there is .ryan, with arms out at every aid station, ready to support me.

I know I have voice memos from people I love, that will be stacked up and ready for a moment I need them (and admitting there will be tough parts allowed me to even ask for these at all).

And this time, I know something more important. That no matter how fast I go. I am loved. I matter. I am enough ❤️

📸 3: 😘

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Chattanooga, TN

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http://runningforreal.com/, https://tinamuir.com/

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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.