In this episode of the Miles with Moms podcast, we are talking about how to choose the right goals for your mom life—as we all have unique demands placed upon us and a limited amount of time and energy. All of our approach setting goals in a different way as we all have different mom lives—but there is a common theme with an emphasis on discipline plus flexibility—and making sure you choose the right goal for YOU and do it for YOU. 

We share personal experiences about balancing family life with training and we delve into the challenges of maintaining a healthy lifestyle while managing the demands of motherhood, and the importance of self-care and support from loved ones. We explore the evolving mindset of runners, particularly mothers, as they navigate their training journeys. Our conversation emphasizes the significance of consistency over perfection, the value of personal goals, and the need to redefine high mileage in the context of individual circumstances.

Of course, we talk about inappropriate things as well—and hope you laugh out loud at least once during this episode! Happy new year! 

Chapters

12:30 Lighthearted Banter 

15:29 Shout Outs and Community Engagement

16:34 Goal Setting and Decision Making

21:15 Finding Time for Training

29:52 Flexibility in Training and Family Involvement

33:57 Balancing Discipline and Flexibility in Training

39:56 Navigating Comparison and Setting Realistic Goals

45:57 Finding Purpose and Joy in Running

53:00 Balancing Mileage and Quality

58:51 Redefining Success in Running

01:00:53 The Pressure of High Mileage

01:06:57 Encouragement for New Runners

01:09:19 The Importance of Personal Goals

01:11:55 Closing Thoughts and Community Engagement

Keywords

running, motherhood, goal setting, balance, flexibility, fitness, New Year, training, podcast, mom life, running, training, flexibility, consistency, personal goals, social media, high mileage, motherhood, ultra running, marathon training

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

In this episode of the Miles with Moms podcast, we reflect on their experiences over the past year, discussing personal goals, challenges, and the impact of loss (yes, another one of us cries—but there is much more laughing!) WE share insights on adjusting to new environments and the importance of community and friendships in motherhood. In this conversation, the participants discuss their experiences with holiday isolation, the challenges of motherhood, and the importance of community support. We also reflect on our goals for 2025, including personal growth, running aspirations, and the significance of setting smaller, manageable goals. The discussion emphasizes the need for connection, self-care, and the value of friendships as they navigate their journeys into the new year.

Happy new year, mother runners!

Chapters

00:00 Introduction and New Year Reflections
02:59 Personal Goals and Challenges for 2024
05:58 Dealing with Loss and Grief
09:04 Adjusting to Change and New Environments
12:03 Friendship Dynamics and Community Building
16:41 Navigating Holiday Isolation
20:06 Setting Goals for 2025
22:30 Running Aspirations and Personal Growth
24:40 Reflections on 2024 and Future Goals
34:16 Embracing Smaller Goals for the New Year

Keywords

podcast, motherhood, running, personal growth, grief, community, New Year, goals, change, friendship, holiday isolation, 2025 goals, running aspirations, personal growth, reflections on 2024, smaller goals, motherhood, friendships, self-care, community support

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

Summary

In this episode of the Miles and Moms podcast, we get deep--and also really ridiculous, as we tend to be--starting with an in-depth analysis of the personality of Olivia's dog (kidding, not kidding). We also reflect on 2024 in running and our personal lives. Are we were we thought we would be? What lessons did we learn? Our conversation emphasizes growth, lessons learned, and aspirations for the future as they navigate motherhood and running. We share insights on overcoming struggles, embracing one's true self, and the significance of community support in their lives.  Tricia also shares a really touching surprise from a listener that just goes on to prove that there are good people in this world. Merry Christmas!

Chapters

00:00 Introduction and Holiday Greetings
03:06 Reflections on 2024 and Personal Growth
15:53 The Nature of Memory and Forgiveness
18:04 Expectations vs. Reality in Running
20:10 Personal Growth Through Running
23:25 Reflections on 2024 Goals
25:38 Celebrating Achievements and Overcoming Challenges
29:26 The Journey of Transformation
33:49 Deep Conversations on Life and Growth
36:22 Overcoming Personal Struggles
49:23 Finding Genuine Connections
52:03 Dealing with Negativity and Haters
57:49 True Colors and Authenticity

Keywords

Miles and Moms podcast, running, motherhood, personal growth, community support, holiday traditions, 2023 reflections, running goals, achievements, lessons learned, running, mental health, personal growth, authenticity, relationships, reflections, transformation, self-care, therapy, community

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

In this episode of the Miles with Moms podcast, your hosts (Whitney, Olivia, and Shanna—Tricia was unable to make it) delve into the complex relationship runners have with marathons.  What’s so great about the marathon distance anyway? Why do we choose to suffer? Why not pick something shorter?

We explore the allure of marathon running, the mental challenges faced during races, and the personal journeys that motivate us to keep coming back to the sport and this distance, in particular—because for all its faults, the marathon can certainly give us a lot of gifts, too 

Our conversation highlights the balance between personal goals and the joy of running. We discuss the balance between pursuing personal goals and maintaining enjoyment in running, as well as the impact of social media on runners' perceptions of success. We emphasize the need for self-acceptance and the value of cheering for others in the running community—including sharing our biggest race regrets. 

Chapters

00:00 Introduction to the Marathon Love-Hate Relationship

05:23 The Allure of the Marathon

12:47 Mental Challenges of Marathon Running

20:45 The Role of Experience and Training

26:35 Rediscovering the Joy of Running

32:15 The Importance of Community in Running

42:00 Finding Balance Between Goals and Enjoyment

48:00 The Impact of Social Media on Running Goals

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

This is PART 2 of our little series of putting each other in the HOT SEAT. Part I, Shanna & Olivia interviewed one another. In this episode (part II), Whitney & Tricia interview one another—asking their own questions and questions from Instagram followers and podcast listeners. 

Whitney and Tricia dive into a variety of topics, including their experiences with scary movies, the evolution of their fitness journeys, and the challenges of motherhood. They discuss the importance of community among mother runners, the impact of social media on their fitness journeys, and the significance of pelvic health, among many other topics. The conversation also touches on their training for ultra marathons and the role of supplements in their routines, all while maintaining a light-hearted and humorous tone. 

The conversation also features a rapid-fire segment where they share their favorite books, movies, and pet peeves, culminating in a light-hearted discussion about the importance of fitness and humor in managing life's challenges. Hope you enjoy!!

Chapters

00:00 Introduction to the Podcast and Series
03:00 The Hot Seat Special
06:07 Childhood Scary Movies and Their Impact
08:59 The Shift in Viewing Preferences
11:52 Starting Instagram and Sharing Fitness Journeys
15:01 Pelvic Health and Fitness Knowledge
18:08 High-Intensity Workouts and Their Evolution
21:01 Training for Ultras and Personal Goals
24:11 The Journey of Blogging and Podcasting
26:50 Supplements and Caffeine Use
28:43 The Evolution of Supplement Use
31:40 Navigating the Supplement Industry
34:44 Personal Health and Wellness Routines
36:02 Rapid Fire Favorites
40:27 Coping Mechanisms and Stress Management

Keywords

podcast, moms, running, fitness, pelvic health, Instagram, scary movies, high-intensity workouts, ultra running, supplements, supplements, health, wellness, fitness, coping mechanisms, personal stories, rapid fire questions, nutrition, exercise, mental health

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

One of the skills of being a mother runner is being flexible & adapting to change. So with that, this week we are giving you TWO episodes for the price of ONE. Why? Because our schedules were too nuts & we couldn't all get together so we thought it would be a fun pivot to interview one another. 

Shanna & Olivia put each other in the hot seat in PART 1. PART 2 Tricia & Whitney interview one another. We start each podcast talking about what's going on in our lives & then we ask each other questions that our Instagram followers want to know--but also that we are curious about ourselves. 

In this episode, Shanna & Olivia delve into mindset shifts, the challenges of marathon training, and the impact of weight loss on performance. They share personal anecdotes about managing periods during races, memorable meals, and guilty pleasures in TV shows. The discussion also touches on the importance of friendship and community in the running world, highlighting how their bond has grown through shared experiences. The episode wraps up with light-hearted reflections on life and the upcoming holiday season. 

Chapters

00:00 Introduction to the Podcast and Hosts
09:00 The Journey to Marathon Running
20:03 Overcoming Challenges and Achieving Goals
30:03 Advice for New Runners and Embracing the Journey
39:49 Chasing Big Dreams: The Marathon Mindset
44:52 Balancing Motherhood and Personal Goals
55:44 Navigating Challenges: Weight Loss and Race Day
01:04:48 Crazy Memories and Marathon Training
01:12:10 Friendship and Finding Your Village
01:22:00 Celebrating Milestones and Looking Ahead

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

In this episode of the Miles with Moms podcast, hosts Olivia and Tricia welcome Sandra Mikulic (a "plus-sized runner"), who shares her inspiring journey from a non-runner to an ultra marathoner. Sandra discusses the transformative power of running, the challenges of marathons, and the supportive community within ultra running. She emphasizes the importance of self-confidence, the impact of social media on body image, and the values she instills in her children. Ultimately, they emphasize that the journey itself is the true victory, encouraging listeners to embrace movement and self-discovery without the burden of expectations.

Chapters

01:30 Sandra's Running Journey Begins
04:32 The Transformation Through Running
06:58 Experiencing the Marathon
09:58 The Ultra Running Community
13:29 Mindset and Neuroplasticity in Running
20:58 Balancing Motherhood and Running
24:00 Embracing Change and Self-Forgiveness
26:05 The Impact of Parenting on Self-Perception
28:58 Body Image and Self-Acceptance
01:00:02 Overcoming Adversity and Self-Love
01:02:59 Transformative Moments in Motherhood
01:05:59 Non-Scale Victories and Self-Compassion

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

In this episode, your Miles with Moms hosts discuss weighing the decision many mother runners face: should they train for a running PR or expand their family? It is a tough decision with many emotions (and opinions!). But the truth is, there can be a ticking clock on both--and sometimes the clock is ticking at the same time and you have to decide! We discussed how we decided whether to have another baby or pursue our running goals. We also give a shout-out to our new mother runner of the week, Bailey Raemakers, and have a "ventilator session" -- definitely worth sticking around for (it involves tattoos and the holidays!). 

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

Will you still like us after you listen to this podcast? We almost didn't publish it. In this latest episode, we come to you completely unscripted. We learned soon before recording that we all couldn't make it, so we pivoted and decided to not focus on a topic. The result is a potpourri of topics (in fact, we actually talk about potpourri!). As usual, the topics range from serious to ridiculous--including a 9 minute monolonge from Olivia about Utah culture in the beginning. We also give a shout-out to our amazing mother runner of the month, @AudraMcPartland ! We will return to our focused episodes after the Thanksgiving! Have a wonderful holiday! 

Chapters

00:00 Introduction to the Miles with Moms Podcast
08:25 Cultural Insights and Community Dynamics
16:44 Personal Running Journeys and Challenges
23:29 Creating a Supportive Community for Mother Runners
28:30 The Quest for the Perfect Christmas Tree
34:08 Real vs. Fake Christmas Trees: A Personal Debate
39:28 Thanksgiving Plans and Family Gatherings
47:02 Thanksgiving Traditions and Family Gatherings
53:25 Navigating Food Pressure During Holidays


Keywords

moms, running, community, personal growth, cultural diversity, holiday preparations, support, motherhood, podcast, fitness, Thanksgiving, holiday preparations, family gatherings, food pressure, Christmas tree choices, holiday traditions, running, cooking, self-care, mental health

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...

In our inaugural BONUS episode where we spotlight amazing mother runners, we are celebrating the awesomeness of Alyse Gilliver, an incredible mother runner. 

Alyse, @aleebreemcgee_run on Instagram, is a mom to three littles (6 and below). She's also a pediatric oncology nurse. She fell back into love with running after having her third and quickly made huge strides--most recently running a 2:48 marathon this October--shaving about 16 minutes in the past year!

Alyse shares how she balances being a mom, working, and training--and how she holds onto joy in training while also being goal-oriented. Her outlook on being a mother runner is as inspiring as it is refreshing. And we feel certain, you will love listening to her journey and approach to running and MOMLIFE. 

Please enjoy our talk with Alyse!


Chapters

00:00 Introduction to the Mother Runner Community
06:03 Training Evolution and Marathon Experiences
11:57 Mental Strategies for Training and Racing
17:57 Challenges of Long Runs and Motherhood
25:31 Training Routines and Flexibility
30:49 Communication and Support in Family Dynamics
36:51 Future Aspirations and Upcoming Races
41:55 Mental Strategies for Racing Success
50:56 The Marathon Experience: Balancing Goals and Reality

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...