Recovery for Runners: What Works, What Doesn’t, & What We Do

Send us a text 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 whitney@themotherrunners.com