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.

A few days prior to my race, I went for a run/hike in Whistler. I was giggling to myself, talking to trees, animals, mys...
09/06/2026

A few days prior to my race, I went for a run/hike in Whistler. I was giggling to myself, talking to trees, animals, myself. This was one of the most beautiful places I had ever seen. Exactly what I wanted.

Races immersed in nature have become one of my most important priorities. Most road athletes go to the most runnable courses that suit their speed, then build up to the tougher ones. Both of my 100ks have been aggressive (14,000ft and 17,000ft) and technical.

I knew I was ready. I wanted to see what I was capable of. But even I didn’t know how ready I was.

On race day, after climbing and descending Whistler Mountain (5000ft)
I said to Ryan Montgomery, “should I be worried that I am 30 minutes ahead of where Sarah Allaben was last year?”.
Ryan: Laughing, “NO! How do you feel?”
Tina: “Good, comfortable”
Ryan: “Then keep going!”

And so I did.

By the end of the next mountain ascent and descent I was in 1st place. I made the most of the cement (literally running through the town center!). I thanked my road marathon legs for assisting me, moving me at a pace that I have spent tens of thousands of hours at.

During the next climb, I pushed, but stayed controlled. Listening for sounds behind me, hearing nothing.

The fatigue was building, my mind was jumping between, “just 4 hours left, one long run” and “ONE LONG RUN LEFT?! There is no way!”

Then it was three hours to go (“THREE HOURS! I cantttttt!”). One step at a time, just keep trusting.

And meanwhile, Ry tells me “you may have put a couple more minutes on them” (when really, it was around 30 minutes)!

And somehow, someway, even though at times it feels absolutely impossible to imagine running for another 19, 16, 11, 8 miles when it feels like your body is crumbling before you, you do it.

And in this case, you make it through the gnarliest, fingers in the dirt and hoist yourself up, turn 90 degrees, take 2 steps, then down again, turn 90 degrees, kinda running for the last 8 miles.

And when I crossed the line, I knew it was one of those rare magic days it comes together. I felt that. I also knew, I was just scratching the surface.

And today, I started my next building block. Time to get curious❤️

Honestly, it broke my heart. Now to channel that towards a big push for change for UTMB, for trail running, for US as ru...
09/04/2026

Honestly, it broke my heart. Now to channel that towards a big push for change for UTMB, for trail running, for US as runners.

Attention Chatta-friends! Excited to be cohosting this fundraising event with burlaep Elizabeth Crenshaw Hammitt in a fe...
09/03/2026

Attention Chatta-friends! Excited to be cohosting this fundraising event with burlaep Elizabeth Crenshaw Hammitt in a few weeks.

We all have our favorite running shirts, come add some Chattanooga pride and give them a second life.

đź“… Wednesday, September 30th
đź•• 6:00pm - 8:00pm
📍 Burlaep Print & Press | 801 E 11th St
🎟️ $25 per ticket includes:
âś…Drink ticket
âś…Snacks
âś…Up to 5 custom prints

Questions? Email [email protected]

See you there, Chattanooga! 🏔️ (please pass on to friends, our community is what makes us the best runner city 🙏)

💚🌎

I honestly could cry at the excitement of this!I have persistently pestered so many people in the running industry, desp...
09/01/2026

I honestly could cry at the excitement of this!

I have persistently pestered so many people in the running industry, desperately trying to push this movement forward.
I have tried to present counter thinking to every runner argument as to why they don’t like running with hydration:
-I ran 2:54 refilling on course at TCS London Marathon
-I gave options for runners who were bothered by sloshing in their bottles
-I gave options for runners who wanted quick refills
-I shared about the research study HydraPak did with world renowned crowd scientist, Marcel Altenburg, showing how fast these could be (and how they require less volunteers)

And then there was Paris Marathon, who made it clear it could work for the entire field, and in one swooping change.

I knew it would take time, and I knew most races wouldn’t be as bold as Paris, but I am SO excited Chicago Marathon operations team jumped in and got it figured out to add refills for 2026. Thanks to Culligan and HydraPak it was effective and ready for race day come October.

So save this post, get practicing with your favorite hydration product (I have a video in my feed if you need ideas), and come October 11, let’s goooooo!

Thanks Peace Runners 773 for being our beautiful models for many of these pics!

My first HOKA UTMB® Mont-Blanc week immediately following my win Ultra Trail Whistler by UTMB, and wow was it a 🎢 of emo...
08/30/2026

My first HOKA UTMB® Mont-Blanc week immediately following my win Ultra Trail Whistler by UTMB, and wow was it a 🎢 of emotions. So many highs and some big lows (as much as you see my smiling face).

I will share the downs. But for now, reflecting on a solidifying trip and beautiful experiences with long time friends, new friends, and time to crystallize what I want in this elite running round 2 (it’s big!).

More soon, but first, excited to be on my way home to my Steve and my girls.

Time to rest these tired legs❤️

08/26/2026

Little pre race interview before Ultra Trail Whistler by UTMB with Justin Booker. Kinda cool watching this back.
Put in the work, listened to my body when I needed to, and she told me when I was ready to rip (and I did!).

08/25/2026

Just under 10 years ago I quit running at the elite level as a marathon runner.
I hated it.
And honestly never thought I would train hard again.
After a long and winding road of redefining myself as a runner, I can’t say I’m back, but I’m ready for round 2, excited to see where it takes me.

Winning was a race that represented all I have worked through to get to this moment, and doing it at a race was exactly the confirmation that I am in the right space for me🏔️

CCC, see you in 2027!

I won a UTMB®️ World Series race. And I won it by 50 minutes (!)What?!I mean, I knew it was gonna happen. I felt it so v...
08/24/2026

I won a UTMB®️ World Series race. And I won it by 50 minutes (!)
What?!
I mean, I knew it was gonna happen. I felt it so viscerally in my body when I envisioned the race. I could feel the tape in my hand. I could see the hour of 12 on the clock. I could feel the token in my hand (but actually, that part I haven’t experienced yet!).
I knew I was ready for a big breakthrough. I just knew it.
But also, of course, I didn’t know.
How could you, really?
But then when we arrived in Whistler, it felt so familiar, so aligned, so…me.

The ancient forest with 800 year old trees and incredible views of our beautiful planet. THIS is what I work so hard to make change to protect and recover.
The intense 5000ft climb to summit Whistler Mountain to start, followed by a 4000ft climb up Blackcomb Mountain, before the race was even halfway.
The parts of the second half that would play to my former marathon strengths (in between punchy climbs).

This was it. The intersection of my past and future.

And as a mother of 2 girls, frozen has (of course) played a role in my life.
As we drove to the course that morning, I made Ryan Montgomery Jannis Jacob Caswell listen to “show yourself” by frozen 2. I knew that was my song.
“Come my darling, homeward bound. I am found. Show yourself. Step into your power. Grow yourself into something new. You are the one you have been waiting for for all of your life”

And that set my path in motion.
While various songs visited me during the race, the last hour I sang this over and over in my head. It was my story in that moment.

12 hours and 17 minutes after I left basecamp, 17,000ft of climbing later, I crossed the finish line in first place.

Goal ✅ I’m going to UTMB®️ World Series CCC in 2027!
More on the race itself soon, for now, time to celebrate a bumpy, twisty turny journey back to elite running❤️

Channeling wonder in Whistler.100k  #2.Let’s go.
08/22/2026

Channeling wonder in Whistler.
100k #2.
Let’s go.

05/24/2026

I needed this. Childlike joy mid run. Hearing those excuses why it’s not practical, and choosing to do it anyway. I want to seek more of those moments. This week has been a strange one.

What do you do after a DNF?

I have only dropped out of a handful races in my life, and marathon DNFs are very different to trail.

As an elite marathoner, a DNF means finding another race a few weeks later and trying again. In trail (at least for me), it means you work to accept what is, draw a line in the sand and move on.

Except as I discovered this week (while taking care of two stomach flu sick people), it’s not quite as simple.

Do you take time off as you did a full build to that race, even if the race didn’t go as you hoped? Do you carry on with training, making the most of the opportunity to build on your fitness? That was my plan, but turns out the motivation combined with maxed out humidity + heat, made every run a struggle.

I slogged my way through this week, but maybe there will be time off ahead if my body and mind don’t feel better.

What I do know, is it’s time for my annual social media delete while I am with my family on holiday. And exhale ✌️

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