Send us a text

Welcome to this month's special series where we’re gearing up for success in the new year! Join me each week as I interview a lineup of remarkable experts, including a registered dietitian, strength coach, sports performance hypnotherapist, and today’s guest, behavior change coach Kaylin Goepper. 

Together, we'll explore essential topics like how to establish new habits even when time is tight, overcoming setbacks on your journey to achieving your New Year's goals, and breaking those pesky bad habits that hinder your progress.

Some key insights we discuss:

-Asking for help and support around your goals is a SKILL

-Enacting family meetings to set yourself up for success

-Creating incremental goals & letting go of perfectionism which is HOLDING YOU BACK

-Using an image of your FUTURE SELF to drive you, &

-Prepping for tomorrow with small actions that make big changes rooted in believing WHEN you will do something, not IF. 

Tune in for actionable insights, heartfelt discussions, and the motivation you need to kickstart your New Year's resolutions!

MORE ABOUT KAYLIN GOEPPER:

Kaylin is a strength coach who specializes in behavior change. She exclusively works with moms looking to start an exercise program, gain strength, run, or improve their nutrition. She lives near Cincinnati, Ohio with her 2 kids, husband, and 2 dogs. In her spare time, Kaylin enjoys running, adventure racing, mountain biking, climbing, and being outside with her family. Connect with her at @kaylin.goepper on Instagram. 

THANK YOU TO THIS EPISODE’S SPONSORS:

TravelRunner.com is a new website dedicated to enabling runners to find the best hotels for them. The website features hotel reviews by runners and athletes making sure that what is important is reviewed. Get a 5% discount on your first booking with code MRUN5 at TravelRunner.com.

Previnex offers the highest quality supplements that can help runners feel and perform better. I have been a long-time Previnex customer and credit Previnex supplements to feeling healthier than ever. Save 15% off your first purchase with code MOTHERRUNNER at Previnex.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]

Send us a text

I hope you are having a wonderful holiday season. In honor of the holidays, we are doing this week's episode a little bit differently (hence the special Friday air date)…I have on the show Lindsey Hein, host of the ever popular running podcast I’ll Have Another. And I’m on Lindsey’s show—in a rare dual episode—because we thought it would fun to just come on and chat. 

This episode is entirely unscripted. Some topics we end up chatting about: 

      -the challenge of adding big goals but not letting it subtract from our mom role

      -current social media trends that irk us

      -our hopes and dreams for 2026, and 

      -how love means being inconvenienced for other people. 

The last one hits hard as I talked about our 16-year-old pup Riley, and the time it takes to care for her, and then Riley left us a few days later. 

We hope our conversation keeps you company and entertained. Please enjoy my conversation with Lindsey Hein and thanks for being here!

THANK YOU TO THIS EPISODE’S SPONSORS:
 
 TravelRunner.com is a new website dedicated to enabling runners to find the best hotels for them. The website features hotel reviews by runners and athletes making sure that what is important is reviewed. Get a 5% discount on your first booking with code MRUN5 at TravelRunner.com.

Previnex offers the highest quality supplements that can help runners feel and perform better. I have been a long-time Previnex customer and credit Previnex supplements to feeling healthier than ever. Save 15% off your first purchase with code MOTHERRUNNER at Previnex.com.

AmazFit offers wearable tech including GPS watches with all the biometrics a runner could possibly want for about half the price of other brands. And the battery lasts 3 weeks! Save 10% on the GPS watches at the link. 

Thanks for being here! And if you like this episode, please share with a friend. 

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

I don't know about you, but I think making friends as a mom can be hard--especially due to lack of time, energy, and guilt (much like it is with running!). But today we learn how being intentional about prioritizing and investing in your friendships with other moms is so worth it!! Like with running, that time spent makes you happier, healthier, and a better mom. 

Today’s episode unpacks the beautiful friendship of Rachel Phillips and Ashlie Ithurburn: 

• Ashlie recently ran the Fastest Known Time (FKT) for the 351-mile Pinhoti Trail stretching from Alabama to Georgia. 
• Rachel, not a runner, was Ashlie’s ultimate hype girl—helping her prep for the race, making 10-hour long thoughtful playlists, and reaching out to me to interview her.

The two share how they’ve prioritized growing their bond, which also includes a fun birthday club with other moms, and delve into importance of strong mom friendships. 

We also discuss Ashlie’s training for the FKT as a working mom and what the experience was like. 

Other topics we cover:

-the importance of "having experiences" together to foster friendships

-what ultra-marathon training looks like as a mom, and going after super huge goals

-the power of community & making sure everyone feels empowered in friendships

-how true friendships should never be about keeping score, 

& so much more. 

THANK YOU TO THIS EPISODE’S SPONSOR:

Amazfit  offers high-quality wearable tech for half the price! I love the Balance 2 watch. Save 10% on the GPS watches.

MORE ABOUT ASHLIE ITHURBURN:

Ashlie is born & raised in CA (one of 7 children) and married to her high school sweetheart She moved to Birmingham in 2018 & met her best friends there. She works as an exercise interventionist for studies with people with MS or Parkinson's Disease, encouraging them to get and stay active to help manage symptoms and slow progression of their disease. She’s mom to Finn, almost 9. IG: @ashlieithurburn

MORE ABOUT RACHEL PHILLIPS:

A native Texan, Rachel has proudly called Birmingham home for the past 12 years. She and her husband Blake have three energetic kids: Hannah (9), Luke (7), and Mae (4). As the communications manager at i3 Academy, Rachel thrives on connecting with others and advocating for effective schools. She’s the ultimate hype girl, passionately supporting her friends and family in all their endeavors. When she's not chasing kids, you can catch her planning a themed party, enjoying a Pilates class, or danci

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

Polly Cunes, a mom of two, PE teacher, and master’s runner, is only getting faster at the age of 42. But Polly’s times aren’t what’s so impressive about her. It’s her patience, consistent work, and quiet confidence. 

In this episode, Polly shares what drives her to wake up early and run big workouts on her treadmill before a busy day of work and kids’ activities. Polly opens up about battling mom guilt as she pursues her ambitions, revealing how she confronts self-doubt and maintains her health as a master’s runner. 

Other topics we delve into:

- How a major knee injury ultimately transformed her into a better runner.

- A surprising VO2Max test result that could unlock even greater potential.

- Strategies she employs to maintain balance as a mother and athlete.

- Secrets to staying injury-free and healthy during her running journey.

- Insights into the most challenging aspects of being a mother runner.

You will find our conversation inspiring as a mom navigating the balance of family, fitness, and personal growth!

MORE ABOUT POLLY:

Polly Cunes is a competitive marathoner, teacher, and mother of two based in Calgary, Canada. Her marathon personal best is 2:41:27, achieved at the 2025 Chicago Marathon, and her half PR is a 1:18:22. She’s also a running coach. 

You can learn more about Polly on Instagram at @mommytosubthree,.

Head to the Patreon for our bonus episode on how Polly eats, supplements she loves, and what her recovery routine looks like..

THANK YOU TO THIS EPISODE’S SPONSORS:

Previnex offers the highest quality supplements that can help runners feel and perform better. I have been a long-time Previnex customer and credit Previnex supplements to feeling healthier than ever. Save 15% off your first purchase with code MOTHERRUNNER at Previnex.com.

AmazFit offers wearable tech including GPS watches with all the biometrics a runner could possibly want for about half the price of other brands. And the battery lasts 3 weeks! Save 10% on the GPS watches at the link. 

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

Life as a mother and a runner can be challenging, no less doing both. This is true even if you are a pro runner like Makenna Myler, sponsored by Asics and mom of two. Actually, it is ESPECIALLY true if you are a professional runner. Because, NO, she doesn't get to nap all day and get massages. Makenna's running double digit miles, sometimes twice a day, and being a present and active mom in between. 

Makenna shares with us how she keeps her energy up to keep up with her two little kids. This involves leveling up small habits, syncing her energy levels with her kids', and asking for help when needed. 

Makenna & I also talk about:

• Her pregnant running journeys and the real story behind her "fastest pregnant mile" world record
• Running postpartum and how she felt running a 2:31 marathon just 6 months postpartum
• The unique challenges running moms face
• Self-care lessons she learns from her kids, 
• and so much more. 

I know you all will love our conversation.

ABOUT MAKENNA:

Makenna is sponsored by Asics. A former BYU standout, she has built a career defined by resilience, growth, and remarkable speed. What makes her journey especially inspiring is how she has balanced the demands of professional running with the joys and challenges of motherhood, getting faster year after year while raising her two kids, Kenny Lou and Wakefield, with her husband Mike.

Her breakthrough moment came at the 2024 U.S. Olympic Marathon Trials in Orlando, where she stunned the running world with a 7th-place finish in 2:26:14, just ten months after giving birth. That performance solidified her as one of America’s top marathoners and a model of strength and determination for athletes everywhere. Find her at @benzmakenz on Instagram.

Head to the Patreon for our bonus episode on fueling during your menstrual cycle.

THANK YOU TO OUR SPONSORS:

AmazFit wearable tech: Save 10% on the GPS watches 

& CURE HYDRATION, delicious & clean hydration: Save 15% with code MOTHER RUNNER

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

In this conversation, Amanda Perras bravely shares with us the struggle she had for almost two decades with an eating disorder and how running helped her overcome it and be the best mom she can be. We also talk about how her journey has helped her ensure her kids have a healthy relationship with food and their body image.

Other topics we touch on:

• Running races for joy
• Social media and the impact on our kids’ mental health
• How to overcome an addiction to food and/or exercise
• Postpartum depression and hormone imbalances
• The importance of prioritizing “me time” and how it is not selfish! 

And much more. 

Head to the Patreon for our bonus episode on how to stay motivated to keep running as a mom and the added benefit our running has for our kids.

ABOUT AMANDA:
Amanda is a mom of two beautiful souls Emilya who is 15 and Ryan who is 3. She lives in Northern NH and works part-time for her fiancé’s construction business and stays home with her son Ryan. Amanda is a certified running coach. After struggling with an eating disorder for almost 20 years, Amanda found a new love for running. With running she learned so much about fueling, the power of movement, and how to value her body for what it does. She has since run countless races including seven marathons. 

Amanda can be found at soulrunnernh.com and on Instagram at @soulrunnernh.

THANK YOU TO OUR SPONSORS:

AmazFit wearable tech: Save 10% on the GPS watches.

CURE HYDRATION delicious & clean hydration: Save 15% with code MOTHER RUNNER

RESOURCES:

Eating Disorder Support

Megan Robinson, RD

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

In this special Thanksgiving episode, I share heartfelt advice and life lessons from fellow mother runners and a few male runners I know or coach. Drawing inspiration from my own journey through the Chicago Marathon and the relationships I have built along the way, I delve into wisdom that transcends running, offering insights into parenting and life itself. This is a episode that will move you and inspire to look at everyday life and every run through a different lens. It may even bring you to tears, like it did for me. Discover the power of community, resilience, and gratitude as we celebrate the beauty in everyday moments.

Thanks for listening. And thanks for being a part of this community with me.

THANK YOU TO THIS EPISODE'S SPONSOR:

AmazFit wearable tech: Save 10% on the GPS watches 

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

Claire Bartholic wasn’t always a runner but when she discovered her passion for running and health, she was able to cut more than an hour off her marathon time in a healthy, injury-free, and sustainable way. Claire shares with us how she was able to transform from casual runner to a sub-three hour marathoner by setting realistic fitness goals. Claire's story and tips will motivate you to chase your dreams while maintaining a healthy lifestyle.

Some topics we cover:

·      How prioritizing our health makes us better moms

·      The delicate balance of being a runner but not losing your identity in it

·      Why she has stopped running marathons

·      The perks of being a beginner in a sport, and

·      Mindset training tips to nail your next race 

MORE ABOUT CLAIRE:

Claire Bartholic, host of the top-rated Planted Runner Podcast, certified running coach and sports nutrition specialist and author of the book: The Planted Runner:  Running Your Best with Plant-Based Nutrition, started running in her mid-30s simply to get in shape for her high school reunion. But something changed in her & she ended up running her first marathon at age 38 in a 4:02. She became a student of the marathon & successfully lowered her marathon PR to 2:58. Now as a running coach, Claire has led hundreds of athletes to the best performances of their lives through science-backed training, plant-based nutrition, and proven mindset programs.

RESOURCES:

·      The Planted Runner

·      Planted Runner Podcast

·      Instagram: @theplantedrunner  

·     Sports Hypnotherapy (Honkonen Hypnosis) 

Head to the Patreon for our bonus episode on mindset training for race day.

THANK YOU TO OUR SPONSORS:

AmazFit wearable tech: Save 10% on the GPS watches & CURE HYDRATION, delicious & clean hydration: Save 15% with code MOTHER RUNNER

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

Join me as I delve into the world of running with Laura Norris, a passionate runner, running coach, and expert in the science of running. After discovering her love for running during her undergraduate studies, Laura dedicated her postgraduate studies and career to understanding how running impacts our bodies and minds. As a science writer and coach to over 500 runners, her insights have been featured by reputable outlets like Runner’s World and NPR. 

In this episode, Laura shares her knowledge on various topics, including:

- How different running paces enhance our performance  

- The factors that determine our running potential  

- Exciting breakthroughs in running science  

- The importance of consistency and patience in training  

- Misconceptions about running that need to be debunked  

 Tune in to gain valuable insights and motivation to elevate your running journey! 

ABOUT LAURA:

Laura Norris is a certified running coach, science writer, and podcaster. She earned her MSc in Applied Exercise Science from Concordia University Chicago in 2021. She takes a science-based training approach and has coached over 500 runners, from first-time runners to podium finishes. She has been writing in the running space for over ten years, with her website Laura Norris Running and now a Substack. She co-hosts the popular Tread Lightly Podcast and has appeared in publications including Runner's World, NPR Life Kit, Outside, GQ, Self, Shape, and more.

RESOURCES:

·      TREAD LIGHTLY PODCAST

·      WEBSITE

·      SUBSTACK

·      IG: @LAURANORRISRUNNING

Head to the Patreon for our bonus episode on running tips for moms.

SPONSOR:

Thank you AmazFit wearable tech for supporting this podcast. Save 10% on the GPS watches.

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

Rachel Tinius had the most perfect build to run a sub-3-hour marathon in Chicago. But the morning of the race, something was off. Her Garmin’s body battery read 8 percent. And the first few miles of the marathon felt like she was running 5k effort. Soon her entire body started cramping. She made it to the finish, deep in the pain cave, and really confused. She was so ready for that race. What happened?

Rachel, an exercise scientist and mom of 4, reveals how her struggles were not rooted in nutrition or training but in performance anxiety. Discover how she overcame these mental barriers and successfully broke the 3-hour marathon barrier twice! Rachel shares practical strategies for managing anxiety to enhance performance and achieve your athletic goals.

Plus, don't miss the bonus episode on Patreon, where Rachel explores her research on exercise during pregnancy. She dispels common myths and offers insights on safe and beneficial practices for pregnant women, all through her work with BumptUp Labs, boasting a specialized pregnancy strength training program app.

More about Dr. Rachel Tinius, PhD, ACSM-CEP:

Rachel is an Exercise Physiologist with a PhD in Movement Science. She is a professor at Western Kentucky University as well as the founder and CEO of BumptUp Labs. Her area of expertise is exercise during pregnancy with over 40 publications and 15 years of experience in this area. Rachel is deeply passionate about running at all phases of life. She was a former D1 college soccer player and runner.

In college Rachel, accomplished a lot: she was a 3x all conference soccer player and an academic All-American at WKU. She was also an all-conference awardee in the 3000m Steeplechase! Once she finished running in college, she continued to run in local races and challenge herself with new distances .She currently enjoys running distances from 5k (17:37 PR) to the marathon (2:57 PR). 

SPONSOR:

Thank you AmazFit for sponsoring this episode. Save 10% on their wearable tech.

RESOURCES:

https://bumptupapp.com

@bumptuplabs

Mental performance coach

Sports Hypnotherapy 

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]