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.

09/26/2025

When you thought you were just attending a group run, and you end up speaking to 70 people about climate followed by being the focus of an social media reel🤯

Last year, having hosted a beautiful, connected, mindful run for climate action with , I was excited to be able to attend .earth run for net zero this week.

Greenly were hosting the event with , and as I chatted with the event organizer, Noemie, for a few minutes before it started, we talked about how I have become a translator of sorts to help runners take their first environmental steps.

She asked me if I wanted to speak to the group, give the runners who from the run club some places to start. My initial reaction was no. I had zero prep time or thinking time, but then I thought about my role, it is to show imperfection, to do my best.

And I could do my best. So I did speak to the 70 runners in front of me, and felt they were engaged in what I was saying.

Once I finished, someone from (who I had no idea where there) asked me some questions on camera. Again, having no prep, I spoke from the heart.

A few hours later, friends started sending me an AP news reel where my answers took up most of the video. My inner critic cringed, but then I watched it back. I do feel proud of the way I can communicate. It IS cool to be featured in this way, and I’m gonna try do better to challenge myself to speak to runners in other impromptu moments that come up.

As I often tell people, you never know who is listening, paying attention, or inspired by you. Every positive action we take matters 💚

09/26/2025

Working on defining myself as Tina, a multifaceted human. Period. Full stop. For now, here we are.

I believe in the good of humans, I believe we are all just doing the best we can, and believe coming together in community is our superpower. We just need to remember we are all connected, to each other, and to the earth💚

09/25/2025

“You are like a politician, you answer the question you want to answer…”

My friend , founder and driving force behind told me today after being on the climate leaders panel today alongside and , hosted by 💚

Lew finished by saying that I took audience members through stories or journeys that eventually, somehow, ended up answering the question. That it was a skill that couldn’t be taught. I questioned if that was actually a compliment…(only half joking).

Today’s conversation was a beautiful example of how you can have three people from very different areas, with very different styles of communicating, but those differences help to have a conversation that is interesting and dynamic, and meaningful. That just like we talked about today, we can draw inspiration from people around us, that at first glance, we might have nothing in common with. We need that reminder more than ever.

The only way is together. And if I am the Politician of the group, I’ll do my best to represent well, and get our community joining this movement.

Thanks to for another inspiring and powerful example of leadership. As always, I loved every second 💚 Thank you to for your support too.

If you missed and want to watch the panel, it’s on the NYRR YouTube, under “live”.

Ps. Final photo, is what Shaun referenced in the panel, a photo I sent the group of how nature herself inspires me to keep going. A cement barricade in Portland, completely covered in moss.

09/25/2025

Fun to be featured on the AP this week!

09/18/2025

This may surprise you, but:

I don’t want you to be trying to think about sustainability during your race. That’s a time for you to be focused, celebrating, being present, soaking it in. What I do want though:

Is for the sustainable choices to already be in your subconscious, to know you have already made the choices that lower your impact.

Now is the time to take action on that, and we have lots of ways how (no, we won’t tell you not to fly):

Save this post, head to runningforreal.com/sustainableguides and find the parts that speak to you, that fit in your life, and do them.

So come race day, you know you have done your part, and can focus on your race💚

09/15/2025

Just in case you need this reminder today too (or someone you love needs it)❤️

Chattanooga has these little quotes all over the city, an unexpected joy everytime I find one, this one is my favorite.

02/19/2025

Unfathomable.
Every time I have been to Vail, I viscerally feel the previous visit, how my mental, emotional, spiritual, and of course, physical body experienced that moment. And each time, what felt unfathomable on the trip prior.

April 2024, my first visit ever to vail…for my Achilles surgery, not how I imagined I would visit this little ski town. Undergoing surgery, by choice, something I thought I would never do.

May 2024, two week checkup and stitches removal. On crutches, proud of the healing my body had done, the idea of walking on the beautiful trails all around, unfathomable.

June 2024, six week checkup, proud of a half mile hike, dreaming about walking a normal speed through Vail and being able to move without pain. On this day, unfathomable.

July 2024, final check in with surgeon, proud of a 1.5 mile walk through Vail, looking forward to running it instead, but told it is a month away. On this day, not happening.

August 2024, proud of a four mile hike in the mountains, the idea of a regular run through this small town I had come to care for, unfathomable.

February 2024, proud of a 6.2 mile run through a partly snow covered Vail💚

Having never been here before 2024, I have now been six times, yes, a few of them were planned (including driving my family out here for a vacation), but for the rest, the universe conspired to get me here, and through some miracle, it was all in network, so I could do it.

My foot isn’t perfect, I’m here to figure out what we are missing and how we get past this stage, but each of these visits show me the progress. It truly is about progress over perfection, and if you need that reminder to trust in your body, trust in yourself, and trust the process, this is it. I’m ten months post surgery and far from where I wanna be, but I’m on my way.

so all that’s left is to pick something that feels unfathomable right now, that next time, I will complete.

Trail community, help me out, how do I make my Vail story complete? (And yes, I would like snowboarding to be part of that story someday, just not yet!)

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❤️

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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

09/26/2025

09/26/2025

09/25/2025

09/25/2025

09/18/2025

09/15/2025

02/19/2025

02/07/2025

01/20/2025

01/16/2025

01/12/2025

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