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.

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: 😘

11/10/2025

Yesterday “should” have been one of the most enjoyable runs of the training block (if not the year). Instead, for the first time I stepped into a state of fear and struggle.

It is peak leaf season here in Chattanooga, and the colors were absolutely stunning.
13 days out from 100k, I “only” had 3 hours (instead of the 4+ I had been doing).
I have done the work, spent the hours, navigated the technical trails, now it is time to celebrate getting to this point and enjoy the trails.
I had taken an impromptu day off the day before, feeling dizzy and dehydrated from overdoing it in the sauna the day before (heat training for Cape Town). I was rested.

And yet, the thickkkkkk cover of leaves meant I couldn’t see the technical trails. The rocks, the tree roots, were hidden in leaves, meaning my feet had to work extra hard to navigate the unexpected.

That leaf cover made me slip into a state of fear. I ran tense as I feared rolling my ankle, feared losing all I have built. I felt the difference in my body and mind in the way I couldn’t wait for this run to be over. To be able to exhale and say, “phew, I made it”.

What could I have done differently? Honestly, I’m not sure. I still have just under two weeks of training, I still need to get my runs in.

Sure, I could avoid the trails altogether, but once you start taking steps like that, anxiety and fear take hold, where does it end?

Would I start avoiding uneven roads?
Would I avoid restaurant food in case it makes me sick, how would I eat in the days before the race, being in Cape Town, where everything is new?
Would I avoid people? Wash my hands obsessively? Avoid my kids in case they give me something. What harm would that do to them long term?

There is obviously a line of being smart and proactively making choices to give yourself the best chance to perform on race day. But yesterday reminded me I don’t want to slip back into old me, fear based me.

Getting to this moment. Being in this fitness. Finishing this training block, that’s the win. Everything else is a cherry on top. I’m gonna do my best, but it’s really not about the race at all. I’m so proud of my body for what it’s overcome❤️

11/07/2025

I ran a 3:02 on Sunday at the TCS .
I started with 20,000 people in front of me.
I finished in 2735th.

So yes, after the first mile to celebrate running across the Verrazano bridge with my fellow runners, I HUSTLED to make up time. Go look at my strava, it was quite the cutdown.

3:02 is fast. Removing the stop/start, slow/fast agility work to get around 18,000 runners, it was even faster. The fastest I have run in five years actually, and I did it holding a Tempo Pro bottle.

I filled that bottle FOUR times during the race, and each time, as I burst into the personal space of an unsuspecting volunteer filling cups, they were unprepared for my request, and took a few seconds to process what I was asking for. Sorry to those people, i can be a lot of energy barreling at you🤪

The hesitation I hear the most from runners is that they don’t want refilling a handheld bottle to slow them down or waste time. I believe with my whole heart that it is MUCH faster and more efficient to carry your own with your own strength of fuel or hydration. You can sip along the way over the dance we try to play with volunteers and cups, followed by choking down a cup of water quickly.

One of the golden rules of running your best is to get in a rhythm and run a consistent pace (or effort). Holding a handheld allows you to mostly do that (other than a few times of refilling).

Believe me when I say the marathon majors are getting more and more requests for refills and refill stations are in the works, so the question of will there be refills, will be removed. They will be as much a part of a race as the cups themselves (and I hope we have less and less cups, more and more refills).

Point being, it IS possible to hold your own and run fast, especially when you have brands like who have worked SO hard and innovated obsessively to make it as easy as possible for runners to use.

If you have concerns, hesitations, or questions, please share them below, I really would love to hear them (and I swear I won’t shame you, it just helps me understand runners better, if you think it, I guarantee others do too).

📸 , the best.

11/06/2025

Olympian joined us for plogging two days before the TCS and went on to run 2:22 as first American woman across the line on Sunday.

Coincidence? We think not.

Could that be the secret? ;) or could it be that Fiona is a passionate environmental advocate who knows that blending your passion and your craft can lead to some amazing things.

Maybe plogging is the perfect pre race shakeout. See you out there soon?

11/05/2025

What did it feel like to take 70 people through the streets of New York with trash bags?

Like a movement that is taking off in the running industry.

What did it feel like to spend a few hours with my friends giving back to the streets we run on?

Joy. Pure joy.

What does it mean that more and more runners are choosing to join us for something that represents collective action and the power of community?

Hope. Kindness. Gratitude for the ability to run at all.

And what does it say about plogging as a pre race shakeout if the top American in the 2025 TCS , joined us for plogging two days before she crushed it?

You should do it too.

and I will be coming to a city near you (or where you are traveling to), next time, come join us. It will change the way you view the world in so many beautiful ways.

See you soon💚

📸 by the amazing .georgina for ❤️

11/03/2025

The reason I am most proud of the time I ran yesterday?

These weekends are not just about the race, far from it. My best friends have to constantly remind me to not overdo it with all the events, hosting, and supporting friends events I (try to) do.

I’m getting better at setting boundaries and not blasting into exhaustion, but it’s still a lot.

Could I have run faster if I didn’t do all this? Sure. Will I do less? Probably not.

So many beautiful memories with people I love. So grateful for the humans in my life ❤️

11/03/2025

NYC, I love you ❤️

I always say, will always have my heart as my hometown marathon, but damnnnnnn TCS may have stolen the crown of my most favorite marathon ever today.

What.A.Day!!!

Started the race with almost 200 runners, listening to my pre race pep talk with love and support, then we had our own start time💚 My heart was bursting with love talking to other runners who do their part for the planet 🌎

Once we went over the bridge, I had a choice to make…

Right before we went to sleep, .ryan whispered in my ear, “I think you should go for it tomorrow”.

My first reaction was, nope. But the thought processed overnight and this morning and I decided if I felt good, I would see what I was capable of today. I still wanted to run with my climate runners though, so it would have to be a come from the back of wave 2 kinda day.

I spent the first 90 mins of the race weaving and bobbing more than I ever have in a race. I knew I was expending energy to work through the crowd, but I wasn’t stressed about it. I high fived kids, hit power ups, danced and sang to the music and soaked it in.

As the miles went on, and the pace I haven’t touched in years added up, I focused on getting to my friends at cheer stations, one after the next.

The last 5 miles hurt, and I pushed hard. I haven’t run that hard in a marathon in 6 years. But I never lost that joy in the experience, more important to me than any time. New York, you showed UPPPPPPP.

3:02:54. Fastest I have run since 2019, and massive course personal best for this race❤️

I’ll say it again, NYC, I love you. TCS you are my favorite weekend of the year, and now my favorite race experience.

19 days till 100k, time to rest up, taper down, and let’s go!

10/27/2025

Every choice has the potential to be an environmentally conscious one 🌎 Here’s one small example that’ll get you thinking…

Our runners racing the Bank of America Chicago Marathon with needed race kits, and thanks to , each runner received a tank and shorts they can wear for years to come.

But then came the next question… how could we print our logo in a way that aligned with our values?

Living in Chattanooga, I often feel the tension between wanting to live with the land and the realities of modern life. But this city continues to impress me. From walkability and public transport to access to nature, we’ve got a lot to be proud of.

At the River City Games a few months ago, I discovered and , a local gem combining a love for coffee and apparel printing. Their sustainably sourced, oh-so-soft shirts immediately won me over. I bought one right away, and wear it ALL THE TIME (photo 2).

Later, when I visited their coffee shop + printing warehouse, I was blown away. Eco-conscious inks, cleaners, and processes. Not only that, but their space radiates intention and thought.

Burlaep made our Chicago launch moment even more special. Our tanks looked incredible with the logo, and they printed them FAST.

Their mission? To use their platform to tangibly protect and preserve land access for everyone. That’s something we can all stand behind.

So why does this matter?
 Because every time Chattanooga residents choose local, sustainable businesses like Burlaep, it sends a powerful message. These values matter.

And if you don’t see something similar in your area, ask. Curiosity and conversation plant the seeds of change.

Your choices matter. Your dollars matter. And when you align them with your values, amazing things can happen 💚

10/26/2025

Wanna do your part with minimal effort?

Here you go. Teeny sustainable changes you can do as a runner (and the steps is taking to do their part (and beyond) too)

💚

10/23/2025

Trail running, ultra running was a whole new, overwhelming world for me. Now I’m starting to understand, I wanted to share what I will be doing going into my 100k next month.

Can’t believe it’s less than a month away! It’s been a looonngggggg road post surgery, and have dealt with my crazy and emotions as I worked through it with so much love. I’m so proud of myself, but I wouldn’t have been able to without them (and my besties support .ryan ). No matter what happens ahead, I’m so proud of this journey ❤️

And friends, special offers here:
💧 get 10% off with code TINAMUIR10
🍯 visit precisionhydration.com/tina for 15% off
Other brand products I use are tagged on the photos 💚

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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.

Tina Muir

11/20/2025

11/10/2025

11/07/2025

11/06/2025

11/05/2025

11/03/2025

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10/27/2025

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