The Mother Runners Podcast: Moms Chasing Personal Bests

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In this episode of the Miles with Moms podcast, we discuss recovery from running—what we do, what works, what doesn’t. Our conversation highlights the balance between personal well-being and the demands of motherhood. We talk about what recovery tools and supplements are worth it, the significance of fueling the body for optimal performance, and how you know if you are over-doing it. Our dialogue emphasizes the need for a balanced approach to training and recovery, highlighting the importance of listening to one's body and making necessary adjustments. The conversation wraps up with practical recommendations for maintaining wellness and a positive mindset. 

This pod starts with our usual banter — which ends up discussing what we look for in friendships with other moms. 

We hope we keep you company on your next run, car line, or laundry folding! 

Chapters

00:00 Introduction to Recovery Conversations

05:47 The Importance of Protecting Your Peace

08:46 Authenticity in Social Interactions

11:33 Embracing Imperfections in Daily Life

14:18 Setting Boundaries as a Parent

14:58 The Journey of Recovery

15:55 Fueling for Performance

18:45 The Basics of Recovery

19:39 Importance of Sleep and Mobility

21:09 Small Habits, Big Changes

23:01 Dynamic Warmups and Mobility

24:26 Recovery Tools and Techniques

28:56 Understanding Muscle Recovery

31:56 Simplicity in Recovery

32:59 The Importance of Recovery in Training

36:48 Key Recovery Strategies for Runners

40:12 Listening to Your Body: The Balance of Rest and Activity

44:02 Nutrition and Supplements for Optimal Recovery

48:20 Final Thoughts and Reflections on Training and Recovery

MENTIONS:

Firefly Recovery Straps

Collagen

Collagen for Runners FAQ

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]

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In this episode, we discuss how to pick the right race and running goal for your season of motherhood. We share our personal experiences with this along with how to strike the right balance between betting on yourself vs. forcing something.

We also share race day logistics as a mom including traveling with your kids, planning races while breastfeeding and more. 

We hope this episode is both entertaining and helpful!

This podcast is proudly sponsored by CURE HYDRATION , delicious hydration for runners & kids! Save 15% with code MILESWITHMOMS

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]

Send us Fan Mail

In this episode, all four of us share our birth stories and how our experiences impact our running today. While we are all runners and moms, our childbirth experiences are all so different as is our relationships between giving birth and it impacting our running and mindset. 

We hope you find it helpful, inspiring, and of course—makes you laugh. Thanks for listening!

THIS EPISODE IS PROUDLY SPONSORED BY RELAY ACTIVE.

Save 15% on these cute & comfortable running clothes with code MILESWITHMOMS. 

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]

Send us Fan Mail

This is an important episode! We dive into the crucial topic of hormone health and its profound impact on women's wellness. We learn so much from running & strength coach Emily Knight personal journey through hormone healing after battling hypothalamic amenorrhea, a condition often caused by stress and overtraining. 

Emily shares her insights on balancing rigorous training with maintaining healthy hormone levels, emphasizing the importance of listening to your body and fueling it appropriately. In this episode, you learn how understanding and optimizing hormone health can lead to a more balanced and fulfilling life, especially for women who are passionate about fitness and wellness. Tune in to learn how you can achieve your goals without sacrificing your body's natural harmony.

MORE ABOUT EMILY KNIGHT:

Emily Knight is a running and strength coach at Knight Fit LLC, a brand dedicated to helping runners become faster and stronger while prioritizing their inner wellness. As a passionate runner, Emily believes in training hard while maintaining healthy hormones and a regular cycle. She has personally experienced hormone healing after battling hypothalamic amenorrhea, a condition caused by energy deficit and overtraining. Additionally, she navigated the trying-to-conceive journey with her husband and is now four months pregnant, cherishing every moment of this new chapter. Emily aims to empower all female runners to pursue their big goals without compromising their bodily health, balance, and sustainability.

You can learn more about her & her mission on her website, podcast Knight Fit Podcast and instagram, @knight_fit.

**Mentioned in the show to help with hormone healing: The HA Society

Save $50 when you mention Knight Fit!

THIS EPISODE IS PROUDLY SPONSORED BY RELAY ACTIVE.

Save 15% on these cute & comfortable running clothes with code MILESWITHMOMS. 

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]

Send us Fan Mail

In this episode, we talk about something only moms can really understand—feeling like we lost ourselves in motherhood. We share our personal experiences of what it looked like for us in feeling disconnected to who we once were and our journey back to that (that some of us are still on). 

We also talk about the constant tug-of-war between personal identity and societal expectations, and the importance of community and connection among mothers. 

Our conversation highlights the need for social interaction, the significance of building a supportive village, and the understanding that struggles are often temporary. Ultimately, we hope episode serves as a reminder that every mother's journey is unique and worthy of recognition. Thanks for listening!

THIS EPISODE IS PROUDLY SPONSORED BY RELAY ACTIVE.

Save 15% on these cute & comfortable running clothes with code MILESWITHMOMS. 

Chapters

00:00 Introduction to the Podcast and Its Purpose

01:08 Feeling Lost in Motherhood

10:11 The Struggles of Balancing Motherhood and Career

15:53 The Struggles of Motherhood During COVID

19:37 Finding Support and Connection

23:18 Rediscovering Identity and Self-Care

27:40 The Impact of Running on Mental Health

28:00 Navigating Guilt and Societal Expectations

33:02 The Reality of Stay-at-Home Parenting

37:29 The Evolution of Friendships and Identity

45:00 The Power of Social Connection

48:56 Building Your Village

50:48 Finding Hope in Community

51:42 Navigating Motherhood's Challenges

54:19 Engaging with Your Community

57:52 Inspiration Through Shared Experiences

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]

Send us Fan Mail

This one is for the first-timers—but really for anyone who wants to take on the marathon distance & feel like they nailed it (well, the best they can…).

On this episode, we give our top marathon advice for first-timers but it’s really lessons and tips that can benefit any runner. We share lessons, experiences, and mistakes to avoid. 

As with most episodes, we start with a tangent (this one about aging), and then venture into marathon-related topics such as fueling tips, do’s & don’ts, tips to mentally & physically prepare for the distance, what’s normal & what’s not, taper tantrum tips, mental game tactics, and much more! 

We hope our discussion pumps you up AND sets you up for success in going 26.2 so that you are ready to respect the distance & meet it healthy & ready.

This episode is sponsored by:

CURE HYDRATION 

Save 15% with code MILESWITHMOMS

RELAY ACTIVE clothes 

Save 15% with code MILESWITHMOMS

Chapters

00:00 Aging Gracefully: Embracing the 40s

02:44 The Perception of Age in Society

05:42 The Role of Podcasts in Daily Life

08:23 Marathon Advice for First Timers

11:20 Exploring Ultra Running

13:55 Sponsorships and Product Recommendations

16:03 Marathon Advice for First Timers

17:38 Fueling Strategies for Marathon Training

27:59 The Importance of Practice Runs

37:08 Recovery and Nutrition for Marathoners

38:24 The Marathon Mindset: Overcoming Mental Blocks

39:53 Building Up to the Distance: Training Strategies

41:36 Time on Your Feet: The Importance of Gradual Training

43:35 Understanding Fatigue: The Reality of Marathon Training

46:25 The Taper: Preparing for Race Day

49:03 Listening to Your Body: The Balance of Training

51:18 Setting Yourself Up for Success: Choosing the Right Race

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]

Send us a text

This one was some serious girl talk—a little bit of over-sharing, perhaps, and some venting: We talk about a challenge a lot of mother runners face but don’t really talk about: how to manage your marriage while training for a marathon. 

In this episode, we openly discuss the complexities of balancing marathon training with our relationships to our husbands—exploring how to find the time and energy to maintain intimacy while managing the demands of family life and training. 

Our conversation highlights the need for understanding and compromise between partners, especially when juggling personal goals and family responsibilities, along with communication & managing guilt when it comes to training. We also talk about redefining success in running and the significance of being supportive partners in both parenting and personal pursuits of our husbands’ too.

Chapters

00:00 Introduction and Personal Updates

01:00 Marathon Training and Marriage Dynamics

03:46 Balancing Mom Mode and Intimacy

07:27 The Challenges of Nighttime Parenting

11:08 Finding Time for Intimacy

14:36 Communication and Relationship Dynamics

18:28 Conclusion and Final Thoughts

21:32 Navigating Sleep and Parenting Challenges

22:55 The Guilt of Balancing Family and Personal Goals

24:58 Communication in Family Dynamics

27:31 Finding Time for Self-Care and Running

30:31 Adjusting Training Schedules for Family Vacations

32:37 The Importance of Rest and Recovery

35:55 Letting Go of Mom Guilt

39:33 Supporting Each Other's Goals in Marriage

42:09 The Balance of Compromise in Relationships

46:36 Qualifying for Self-Care and Personal Goals

48:30 Redefining Success in Running

51:05 The Pressure of Social Media

53:37 Intimacy and Connection in Marriage

57:41 Navigating Parenthood and Personal Goals

01:02:26 Breaking Taboos: Conversations on Intimacy

01:07:24 The Balance of Family and Personal Aspirations

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 long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running 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 now runs ultras (& sometimes even wins them!). 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun.

...

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In this episode of the Miles With Moms Podcast, the four of us reunited after a hiatus (summer schedules are hard) to chat about summer running, including our tips & experiences.  We start off with a big tangent on the show Love Island in which Olivia talks about the need for filth in a mom’s life (ha!). And discuss Tricia’s experience pacing a friend running a 200-miler in Tahoe—and her odd injury. 

We then get into all things summer running including hydration, overcoming GI distress, how to adjust training, and avoid chafing. 

We hope our conversation informs you—and if not, at least entertains. Thanks for listening!

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]

Send us Fan Mail

Today, we have guest Dr. Leah Avery; a mother runner, physical therapist, & former competitive swimmer who was abused by her high school coach. Leah bravely shares her story & offers advice for us parents on how to create a safe environment for our kids involved in sports. We also discuss what parents can do to ensure our children don’t place too much of their identity in their sport. Leah also talks about the powerful role running played in her recovery.

At the start, we have our usual banter—today about our summers so far including the good, bad, & ugly. 

We hope this important episode helps keep your kids safe as they progress in their sports. 

More about Leah:

Leah has been a practicing PT for over a decade which is also when she began her running career. Prior to that she was a competitive swimmer starting at the age of 8 and retired her senior year of college. During her career she was a D1 All-American and competed at the Olympic Trials. Leah’s athletic career was anything but linear and she faced many hardships which originally led her to a career in physical therapy. However, after starting her running journey, it was clear she had an unhealthy relationship with athletics largely because of past as a young athlete. Her mission is to help runners reach their potential in a healthy manner by treating the person, not just the runner. And help them understand that running adds value to our lives but it is not what makes us valuable.

Instagram:

@Leah.runs.dpt

@trainsmartrunstrong

www.trainsmartrunstrong.com

01:01 Summer Reflections and Mom Guilt

14:26 Leah's Experience in Competitive Swimming and Its Impact

18:26 Identifying Signs of Control and Abuse

21:13 The Journey to Acknowledgment and Healing

23:07 The Role of Social Media in Sharing Stories

26:32 Finding Strength Through Running

30:53 Setting Boundaries with Coaches

34:12 The Importance of Open Communication

38:50 Balancing Athletic Drive and Self-Worth

50:26 Finding Fulfillment in Running

58:45 Lighthearted Moments and Humor

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]

Send us Fan Mail

Just as things really heat up this summer, we are sharing everything you need to know about Heart Rate Training, an important tool for runners including in the summer heat! (This episode first aired on our Patreon. It is an example of the bonus content you will receive when you sign-up to our Patreon -- http://www.patreon.com/mileswithmomspodcast ).

In this episode, Olivia & Shanna talk to their coach Arturs Bareikis (Coach B) about Heart Rate Training, his method of training. Specifically, they discuss how heart rate based training can help runners tune into their bodies, avoid burnout, and improve performance. They break down what it is, how to do it, and why it has been a game-changer for their own personal running. 

The discussion also touches on the challenges new runners face when adapting to heart rate training and the importance of patience and understanding in the process. 

Other topics Shanna, Olivia, & Arturs talk about include the:

-nuances of marathon training

-value of slow training for long-term gains

-significance of understanding one's body on race day

-balance between heart rate and effort

-role of different training zones, 

-injury prevention 

-and the critical nature of base training in building a strong foundation for endurance athletes. 

All three open up about personal experiences with heart rate training and how it has helped their running and mindset. We hope it helps you better understand this type of run training and how it may help you.

Instagram: @arturs_bareikis

Heart-rate based training plans: Endure365.com

Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs.

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• [email protected]