Episodes

1d ago

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 whitney@themotherrunners.com

Dec 15

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 whitney@themotherrunners.com

Dec 8

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 whitney@themotherrunners.com

Dec 1

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 whitney@themotherrunners.com

Nov 24

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 whitney@themotherrunners.com

Nov 17

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 whitney@themotherrunners.com

Nov 10

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 whitney@themotherrunners.com

Nov 3

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 whitney@themotherrunners.com

Oct 27

Send us a text What didn’t Keira D’Amato and I talk about!? From our most hated fruit to losing weight postpartum and mom guilt—we cover a lot. Truthfully, I could talk to Keira for hours—she is fun and a wealth of valuable insights for mother runners. This interview supplements Keira’s amazing new book called Don’t Call it a Comeback: What Happened When I Stopped Chasing PRs, and Started Chasing Happiness . She shares how she was able to take that literal first step when she felt isolated and directionless as a newer mom. Six years later, that first step would lead her to setting the American record in the marathon. Keira is open, honest, and vulnerable. Some other topics we take on: -Imposter syndrome as a runner -How to make running “stick” -Changes she’s made as a master’s runner -How she overcome mom guilt -Her toolkit to battle negative self-talk -Her favorite snacks Keira is not just amazing because she’s so fast. She is just an amazing human with a beautiful perspective on all things (good, bad, and hard). I hope you enjoy my talk with Keira! Get BONUS CONTENT on the Patreon.com/themotherrunners. THANK YOU TO THIS EPISODE’S SPONSOR CURE HYDRATION . Cure is delicious, clean, and healthy! Save 15% with code MOTHER RUNNER at curehydration.com. More about Keira D’Amato: Keira D'Amato is a four-time USATF National Champion: the 2021 women’s half-marathon (1:07:55), the 2022 women’s 6k (17:52), the 2022 20k (1:04:29), and the 2024 20k (1:06:25). In 2022, she broke a sixteen-year American record in the marathon by running 2:19:12. She holds the world best time in the women’s-only 10-mile, and finished 8th at the World Championship Marathon in 2022. She is the proud owner of Potomac River Run & Walk, a specialty running store in Richmond, Virginia. She now lives in Park City with her family. - KeiraDAmato.com -IG: @keiradamato 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

Oct 20

Send us a text Audra McPartland, a dedicated runner and mother of four, PE teacher, and soon-to-be masters runner, was on fire running personal records in several distances going from a 23-minute 5K to sub-18, a 1:42 half marathon to 1:20, and a 3:42 marathon to 2:59. But then she started to not feel like herself. Her build up for the New York Marathon was full of fatigue and like she was running through quicksand. It took a lot of self-advocacy in the healthcare system for Audra to get to the bottom of what was going on--and get back to feeling (and running!) her best. Audra shares her lessons and how she is now aiming to reach her peak potential past 40. Audra also shares how she’s committed to inspire children and other moms to stay active, her secret to balancing training and her life as a working mom, and how she’s harnessed the power of mindset to overcome obstacles. You’ll leave this conversation ready to get going! GET BONUS CONTENT FOR THIS EPISODE AT https://www.patreon.com/c/themotherrunners . MORE ABOUT AUDRA: Audra is a disciplined runner, a mother of four, and a dedicated PE teacher who has been running consistently since 2011—even through her last three pregnancies. Living on a farm and approaching 40, she is on a mission to reach peak performance as a master runner while helping her children chase their dreams—from college basketball to futures in banking, sports, and the restaurant business. With all four kids in school (K–8th grade) and involved in year-round sports, she focuses on keeping them active, hungry for success, and engaged, with the support of her husband, a former farmer and now an elementary school vice principal. With a strong focus and a passion for growth, Audra draws inspiration from other runners’ stories and mindset audiobooks. She trains on country roads and a 300-meter loop around their house, fueled by high-energy motivational pop rock music. Whether she is running or living life to the fullest, she aims to inspire other moms and runners of all levels to embrace challenges, push their limits, and discover what they are truly capable of. Connect with Audra: IG: @audramcpartland Blog: https://mommymcpartlandrunner.blogspot.com/p/running-history.html Keywords running, motherhood, health, fitness, motivation, family, mindset, challenges, personal growth, sports 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

Oct 4

Send us a text This new podcast features in-depth and fun interviews with mother runners (aka moms who run). Some names you may recognize, and some you may not. Every single mother runner has an incredible story regardless of how far or fast they run. Embedded in each story are chapters of strength, hope, and overcoming. This podcast exists because we need to hear each other's stories to not only lift each other up, but learn, grow, and be inspired. This podcast will motivate and entertain you--while on the run, in the car line, or folding the laundry. Stay tuned for interviews to be dropping later this month. Thanks for being here! 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

Sep 24

Send us a text This was such a great episode! We chat with Megan Robinson, a registered sports dietitian nutritionist, about how to fuel for all stages of “motherrunnerhood” from pre-pregnancy to postpartum and into perimenopause. Megan shares her expertise on how to maintain energy availability, the significance of colorful plates, and the necessity of adequate protein intake. Our conversation also touches on the challenges of postpartum nutrition, the impact of hormonal changes during perimenopause, and the importance of intuitive eating and strength training for women. You, our lovely listeners, are encouraged to prioritize your nutrition and listen to your bodies' needs during these transformative phases. Thank you Megan for a great conversation! Learn more about Megan here: https://www.megansportsrd.com Instagram: @megansportsrdn Email: megansportsrd@gmail.com MORE ABOUT MEGAN: Megan has been a registered dietitian nutritionist since 1994 and has been with The Children's Hospital of Philadelphia since 2001. She established her private practice, MeganSportsRD, LLC, in 2017. A Board Certified Specialist in Sports Dietetics and a Certified Diabetes Care and Education Specialist, Megan also serves as a Level 1 certified Road Runners Club of America coach. A seasoned distance runner herself, she has competed in many races, including the Boston Marathon, and offers personalized training programs for runners of all levels, leveraging her dual expertise in sports nutrition and running. Chapters 00:00 Introduction to Fueling in Motherhood 08:59 Nutrition for Pregnancy and Pre-Pregnancy 25:34 Fueling for Long-Distance Running During Pregnancy 27:41 The Risks of Fasted Running 34:54 Postpartum Nutrition and Running 42:54 Weight Management Postpartum 45:08 Nutrition Timing and Strategies for Moms 47:14 Packing Snacks Like a Pro 49:07 Mindful Eating and Hunger Management 52:10 Navigating Perimenopause and Menopause Nutrition 57:46 Understanding Nutritional Needs During the Menstrual Cycle 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

Sep 17

Send us a text The gang is back with all 4 of us today! This was a fun one to start and then we got serious talking about our own experiences with perfectionism and what has helped us battle this pressure. We share humorous anecdotes about parenting and the challenges of maintaining a perfect image, while also emphasizing the importance of embracing imperfection and authenticity. Our conversation delves into the subjective nature of perfection and how it affects mental health, ultimately encouraging listeners to accept themselves as they are. We also explore the impact of these pressures on self-image and the need for an 'imperfection movement' to encourage openness and acceptance among individuals, especially mothers. Who’s with us?! Chapters 00:00 Introduction and Setting the Stage 02:28 Exploring Perfectionism 05:21 Generational Perspectives on Parenting 08:09 Humor and Miscommunication in Everyday Life 10:53 The Imperfection of Professionals 13:36 Closing Thoughts and Reflections 15:55 Navigating Perfectionism in Parenting and Life 27:14 The Illusion of Perfection in Social Media 36:01 Embracing Authenticity and Messiness 39:45 The Illusion of Perfection 41:42 Vulnerability and Connection 44:28 The Pressure of Parenting 48:13 Celebrating Achievements and Personal Stories 52:05 Embracing Imperfection 55:50 Closing Thoughts and Reflections 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

Sep 10

Send us a text Whew, what an episode. This week we take on a listener question about how we stay motivated to run. This is not your typical discussion about all the ways to force ourselves out the door. We discuss self-reflection and how to get to the root cause of feeling less enthused about running. And we give tips that have helped us if we decided we wanted to keep going or how we have decided to press pause. In fact, Shanna has shared she has decided to press pause on her marathon goals and drop out of Chicago. The episode ends rather abruptly when something happens in the room Whitney is recording in. Per usual, this episode begins with our usual banter laced with inappropriateness. We are who we are. We hope we keep you company on the run or in the car line or doing laundry, etc. BIG thanks to our sponsor: 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 whitney@themotherrunners.com

Sep 3

Send us a text This episode features Olivia & Shanna unhinged. Well, sort of. They two talk about some unserious things like GOLF (well, non-serious for us) & pretty serious things like Shanna's decision to drop out of Chicago--& overall how to decide when to do a race, and when to NOT...and all the factors that go into that decision. The conversation also touches on how we can take running too seriously & course corrections for that. This pod is the closest thing to going on one of their early morning runs! We hope you find it entertaining and helpful! 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

Aug 27

Send us a text This episode is a special one. We answer our listeners’ questions which vary from what our favorite shoes are to how we handle mom guilt when leaving our kids to run (& have our partners watch them). Per usual, this episode begins with us catching up on our current status of mom life. Shanna and Olivia discuss how it feels being alone for the first time since becoming a mom with their kids now in school. And we go on a tangent about nursing and pumping, among other things. We will be doing more Q & A episodes on our secret podcast on Patreon ( https://www.patreon.com/c/MileswithMomsPodcast ). Don’t forget to sign up for a e-newsletter at mileswithmoms.com . & leave a review wherever you listen to podcasts! Thanks for being here! 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

Aug 20

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

Aug 13

Send us a text 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 whitney@themotherrunners.com

Aug 6

Send us a text 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 whitney@themotherrunners.com

Jul 30

Send us a text 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 whitney@themotherrunners.com

Jul 23

Send us a text 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 whitney@themotherrunners.com

Jul 16

Send us a text 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 whitney@themotherrunners.com

Jul 2

Send us a text 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 whitney@themotherrunners.com

Jun 25

Send us a text 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 whitney@themotherrunners.com

Jun 18

Send us a text 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 whitney@themotherrunners.com

Jun 11

Send us a text You know—Iife is busy and we haven’t had a chance for all four of us to talk and catch up. So that’s what this episode is! We just banter about whatever and cannot be held responsible for what comes out of our mouths. We discuss our experiences during summer break, the challenges of parenting and managing kids' sports, and the competitive nature that often arises in youth sports—hopefully, highlighting the lighter side of parenting amidst the chaos. There may be some talk about strange protein sources and surprising things we have seen at the zoo. You’ll just have to listen. Thanks for being here! Chapters 00:00 Welcome and Catching Up 03:00 Navigating School Transitions 05:58 Managing Expectations as Parents 09:02 Mother's Day Reflections 11:58 Summer Plans and Camp Experiences 15:00 Moving and Community Connections 20:01 Summer Break and Family Dynamics 23:04 Sports and Parenting Challenges 26:02 Competitive Spirit in Youth Sports 29:57 Humor and Parenting Experiences 34:02 Summer Activities and Safety Concerns 37:07 The Protein Debate 41:00 Zoo Tales and Animal Antics 43:59 Humor in Healthcare 47:00 Running and Recovery 50:02 Listener Engagement and Reflections 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

Jun 4

Send us a text In this episode of the Miles With Moms Podcast, we are so honored to interview Jen Hughes (@jenhughes56 on Instagram). Jen is a remarkable woman who has overcome significant challenges in her life. Jen shares her journey from a life-changing car accident that left her in a wheelchair to becoming a competitive runner and enlisting in the military at the age of 45, being the oldest person to enlist. Throughout our conversation, Jen emphasizes the importance of resilience, mental toughness, and the joy of running. She discusses her experiences in basic training, the respect she earned from her peers, and how she balances her roles as a coach, mother, and military member. This episode highlights the power of determination and the pursuit of one's passions. We challenge you to listen to this episode and not be inspired!! MORE ABOUT JEN: Jennifer Hughes is a dedicated coach, soldier, wife, and mother, known for her resilience and faith. After a life-changing car accident left her in a wheelchair, she fought to walk again, eventually returning to competitive running and aiming for the Olympic marathon trials. Jennifer has run in all 50 states and 28 countries. With over 15 years of coaching experience, she currently coaches high school track & field, cross country, and Unified Sports. She has received numerous accolades, including the 2024 Brooks Most Inspirational Coach in the Nation and her school’s Coach of the Year for 2024/25. At age 45, Jennifer made history as the oldest woman to enlist and complete basic training, now serving in the Army National Guard while maintaining her coaching and competitive training. Grounded in her faith and family, she embraces life and seeks new experiences, cherishing her love for running and connecting with people worldwide. 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

May 28

Send us a text This week marks our last installment of our special Mother’s Day episodes where we are interviewing amazing moms. Today we chat with Tess Chupinsky (@tesschupisky on Instagram), an entrepreneur/founder of @therunmylifejournal, homeschooling mom of 5, foster mom, and marathoner. Tess shares her experiences with running during pregnancy, the transformative power of journaling for mental health, and how she balances family life with training. She also discusses her journey into fostering and how it has impacted her family dynamics, as well as the importance of building a strong partnership in marriage. Tess’s journey highlights resilience, self-care, and the significance of gratitude in daily life. Some amazing takeaways from our conversation: -how Tess qualified for the Boston Marathon running just 3 days a week -how journaling helped get Tess out of a pool of grief & shift her mindset -the importance of self-care for parents -what led Tess to starting her journal business for busty moms, -and her secrets to maintaining a health marriage, among other things. More about Tess: She is 35 year old mom of 5, runner by early morning light, entrepreneur and homeschool mom by day, reader by night. After just achieving her 10 year long quest to get to Boston, she has her sights on eventually breaking 3 and chasing 6 (7) stars. “I love the place running takes me, on the brink of my limits, breaking the barriers and discovering the truest, strongest parts of myself. I use the combination of my morning routine, the run my life journal and running to help me mentally and emotionally be the best mom I can be,” Tess shares. Thank you Tess for sharing your inspiring story! Please consider sharing and reviewing this podcast!! 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

May 21

Send us a text (We wanted to call this the Snail Trail episode--you will have to listen to find out why...) But ok! THIS WEEK on the Miles with Moms podcast we were so honored to have Elizabeth Ropp , a pediatrician and homeschooling mom of 6, as our guest as we continue featuring fellow mother runners all month long to celebrate Mother’s Day. Elizabeth is a 40-year-old mom who started running a little over two years ago after baby six as a means to battle postpartum anxiety and depression. She recently completed her first World Major Marathon at the Boston Marathon, her third-ever marathon. She is planning to run Chicago later this year. Elizabeth homeschools her six children and recently went back to nearly full-time as a pediatrician working as a Nursery Hospitalist at our community hospital. Some topics we chat about: -HOW SHE FITS IT ALL IN. Elizabeth walks us through a day in the life, including what she does if her kids don't comply with their teacher aka mom. -FINDING RUNNING LATER IN LIFE. Elizabeth talks about how running saved her during a hard time in her life, and how she keeps it fun while also having big, serious goals. She also opens up about her battles with imposter syndrome. -HER DECISION TO GO BACK TO WORK. Elizabeth shares why she decided to go back to work after staying home with her kids for many years. Her self-awareness and courage are inspiring. Olivia also drops some of her usual hilarious nuggets including one that will never make you look at snails again. She also talks about the humor she found in her marathon DNF earlier this month. Thanks to our sponsors Lagoon Sleep and Happy Curves for supporting this episode! Save 15% on Lagoon Sleep pillows with code MOM and save 10% on Happy Curves products on Amazon with code MilesMoms10. DISCLAIMER: We had technical issues so the audio is less than perfect. Thanks for bearing with us! 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

May 14

Send us a text This week we are so honored to have Natalie Mitchell as our guest as we continue featuring fellow mother runners all month long to celebrate Mother’s Day. Natalie is one of those people who is just a bright shining light, filling any space around her with positivity. Her heart is so pure and her perspective so moving. We think you are going to just love our conversation with her. In this episode, some topics we chat about: -AGING IS A MINDSET. Natalie, who is 52, is going over her fastest times yet. -FINDING STRENGTH IN THE HARDEST TIMES. Natalie & her family have gone to hell & back including narrowly surviving the LA fires. -EMBRACING THE POSITIVES OF BEING A MOM ATHLETE. Natalie shares how being an athlete positively impacts her role as a mom inc. staying close with her kids. MORE ABOUT NATALIE MITCHELL: I am a certified running coach, have written many articles for Women's Running Magazine , am an Ambassador for Maurten and Previnex, an athlete with H2O Audio and have coached many athletes to their first marathon and beyond. I currently coach in person (Assistant Coach for high school cross country and track) and online athletes in distance running. I was a D1 cross country and track athlete at UC Santa Barbara and have run 15 marathons so far with a PR of 3:05 in the marathon (2019) and 1:27 in the half marathon (2018). I have been coached by some of the best coaches in the sport and I'm currently training to run a much faster marathon. On the weekends you’ll find me race announcing. I also host the Suite Run podcas t with my husband Jerold, where we talk to passionate runners each week about running and travel. Instagram: @natrunsfar Blog & coaching: natrunsfar.com. Podcast: SuiteRun.com . Her family is still recovering from the LA Fires. Help at https://shorturl.at/bciCJ . This episode is sponsored by HAPPY CURVES! Save 10% on Amazon with code MILESMOMS10. 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

May 7

Send us a text This episode kicks off something fun we are doing for May (the month of Mother’s Day)—we are featuring fellow mother runners to shed light on their journey, insights, and how they “make it work.” Our first feature is of Kayleigh Schwartz Hendricks, an athlete that Whitney has coached for three years. Kayleigh is a pediatric nurse practitioner who works in the pediatric hematology/oncology and bone marrow transplant unit at the University of Michigan. She is also an adjunct clinical faculty member at the University of Michigan School of Nursing and teaches undergraduate pediatric clinicals. These positions involve a constantly changing schedule with night shifts. She’s also a mom to three young boys (and two dogs, a cat, six chickens, and some fish). To say Kayleigh's life is full is an understatement. Kayleigh has such a beautiful and refreshing outlook on running that truly is the recipe for longevity, health, and happiness in the sport. She shares how she manages to stay consistent with her training despite such an inconsistent work schedule and maintain her love of the sport—which she has had since the age of ten. We loved chatting with Kayleigh so very much, and learned so much from her—and we think you will, too! This episode is brought to you by Lagoon Sleep, lagoonsleep.com. Save 15% with code MOM. It is also brought to you by Happy Curves. Save 10% on Amazon with code MilesMoms10. 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

Apr 30

Send us a text “We had been in and out the hospital so many times and thank God for my mom's my rock. She's my best friend. She was with me through everything. So she knew that I needed to start running again for like my own mental sanity.” This week we feature Francesca Barbetta ( @5ammommyrunner on Instagram) because she is truly inspiring. And while her accomplishments & day-to-day commitment are so inspiring as a mother runner, it’s what she has overcome that is arguably the true inspiration. While many on Instagram may know her as the mom who wakes up way too early to run far on a treadmill with her three littles at home—what they don’t know is the how and why she does it. That’s what we wanted to get reveal. And Francesca was graciously so honest with us sharing how her life was on a total different trajectory. She shares: -how running saved her when she was in the depths of postpartum depression and anxiety while navigating a serious medical condition with her baby -how she does those early morning runs and what helps her stay energized throughout the day -the biggest lessons in her postpartum running journey -& what she wishes every mother runner (or woman in general) would stop doing. Francesca’s journey is a true story of adversity. Big thanks to this episode’s sponsors: Lagoon Sleep save 15% with code MOM at lagoonsleep.com & Happy Curves save 10% with code MIlesMoms10. On Amazon Please don’t forget to leave a review & check out our Patreon.com/mileswithmomspodcast 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

Apr 23

Send us a text This week we are doing something extra special. We have two special guests Polly Cunes (@mommytosubthree) and Michelle Baxter (@therunnersplate) to talk about getting FASTER as a MASTERS runner. They share what they changed to keep feeling good and nabbing those PRs. Polly has been slaying her PRs at the age of 41 including a 2:43 marathon and a 1:18 half. Michelle has PRed in 5 distances at the age of 41 including an 18:20 5k and a 2:56 marathon. Meanwhile, your over-40 co-hosts are also improving their running while "over the hill." Tricia, 41, is killing the ultra distances, placing first among women in her first 50 miler this year. Whitney, at the age of 41, also PRed in several distances including a 1:20 half. At 43, she's feeling better running than ever. In this podcast, we talk about the training tweaks, nutrition changes, and recovery hacks that have made all the difference in training so that our best running years are ahead. We discuss the power of mindset and not letting naysayers (probably the same ones who told you to quit running when you became a mom) stop you from chasing your dreams. We hope to inform and INSPIRE with this very honest conversation. MORE ABOUT POLLY & MICHELLE: Polly is a full time teacher, a mom of two and a competitive runner. She started running in her early 20s after competitive sports as a way to stay fit and channel her inner competitiveness. She fell in love with racing but didn’t train seriously until after becoming a mom. She thrives on training hard, fitting running into her busy life and chasing big goals. This year, the age of 41, she has run personal bests in the marathon (2:43:35) and half marathon (1:18:22) and she’s not done yet! Michelle is a mom of two, a running coach and founder of the running blog, therunnersplate.com . At the age of 41, she PRed in the mile, 5k, half marathon, 10 mile, and marathon. Michelle started running at the age of 10 and was an “average” runner in high school and at her Division III college. But with some dedication and more structured training, she was able to get faster as a mom—and even faster as an over-40 runner. She lives in Minnesota with her husband and two boys. 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

Apr 16

Send us a text In this episode, Shanna & Olivia catch us up on their training which leads them into an inspiring conversation about chasing goals as a mom. Olivia never thought she would be chasing sub-3 hour marathon times as a mom. In fact, she talks about how she still struggles to see the paces she is hitting. And Shanna discusses what it's like to compete on the track as a mom among a sea of college runners. Both highlight the importance of believing in yourself and knowing that it is NEVER too late to go after your goals--whatever your goals may be. They also discuss what "makes someone a runner", how to hop into the track scene, and why the marathon distance is so amazing and terrifying. We also have our mother runner shout-out. If you are interested in competing on the track, check out directathletics.com or athletic.net to find events near you. Special thanks to our sponsor, Lagoon Sleep, for supporting this episode. Take your quiz at lagoonsleep.com and save 15% with code MOM. 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

Apr 9

Send us a text In this episode, we (Olivia, Tricia & Whitney) answer a question we’ve been asked often by listeners: what it was REALLY like for us to return to running postpartum and when we finally felt NORMAL running after having a baby. (Shanna could not make it today—we missed you Shanna!)…. SPOILER ALERT: None of us had a BOUNCE BACK story to share. In fact, quite the opposite. -We talk about the impacts beyond the physical changes recovering from pregnancy including sleep deprivation and hormonal changes. -We share the impact of breastfeeding had on training. -And we discuss how stress & anxiety around having a baby impacted our recovery. -We also talked about lessons learned and Tricia, as a pelvic floor physical therapist, gives guidance for new moms. We hope sharing our journey shares a REAL account of what it is like to return to running after having a baby—not just someone’s highlight reel. As usual, we give a mother runner shout-out (to Shri!), read a listener review (thank you!), and give a reminder to drop a review and check out our secret podcast on Patreon.com/mileswithmomspodcast . Thanks for being here! 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

Apr 2

Send us a text Welcome to Season 2 of the Miles with Moms podcast! In this episode, we share our “mother runner hacks” for making our mom lives easier. These hacks help with: -Keeping the house clean -Post-run recovery -Fitting in strength training -Meal prep -Treadmill running with small kids around, and -Making your kids self-sufficient (the gift that keeps on giving!) We also catch up since we have been on a short break between seasons, chat about an annoying Instagram comment someone made to Olivia, do a mother runner shout-out, share a review, and thank our first official sponsor, Lagoon Sleep! Save 15% off your Lagoon Sleep pillows with code MOM. Take your quiz at lagoonsleep.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 whitney@themotherrunners.com

Mar 19

Send us a text For this fun episode, Tricia, Olivia, Shanna, & Whitney answer a wide array of listener questions sharing our advice & experiences. Some questions we covered: -at what age do you stop doing stroller runs with your kids? -how do you push past your mental barrier in a race? -what is harder? breastfeeding or training for a marathon? -where to stash your energy gels during a marathon? -& what's up with pooping in a marathon? Tricia also shares how she is woefully unprepared for her ultra (spoiler! she ended up WINNING IT for females!). & we have our usual mother runner shout-out & review. We will take a break next week for spring break & resume with season 2 in April. Thanks for listening and being a part of our community! 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

Mar 12

Send us a text In this episode, we (Whitney, Shanna & Olivia -- we missed you, Tricia!) share our running hot takes. Some of many: Running is NOT self-care. The running culture can be TOXIC. Strava is RUINING RUNNING. Downhill races need an *. & MARATHONS are OVERRATED. We also share our usual shout-out and banter. We would love to hear your thoughts on our hot takes as well as your own! Connect with us on Instagram @mileswithmomspodcast! And get more on our Patreon at Patreon.com/mileswithmomspodcast . Chapters 02:58 Hot Takes in the Running World & Shout-out Emily Gannon 05:58 Emotional Eating and Coping Mechanisms 09:00 Toxicity in Running Culture 11:59 Balancing Goals and Enjoyment in Running 14:58 The Impact of Social Media on Running 17:55 Conclusion and Final Thoughts 20:01 The Guilt of Self-Care 22:58 Redefining Self-Care 25:57 The Importance of Rest Days 29:59 Hot Takes on Running and Recovery 33:57 Downhill Races: Pros and Cons 38:48 The Downhill Race Debate 42:27 PRs and Course Transparency 44:38 The Boston Qualifier Controversy 48:54 The Marathon vs. Other Distances 51:54 The Joy of Running and Self-Care Keywords running, motherhood, emotional eating, running culture, social media, self-care, hot takes, coping mechanisms, community, goals, self-care, running, motherhood, guilt, rest days, recovery, hot takes, downhill races, fitness, wellness, downhill races, PRs, marathon, running, course transparency, Boston qualifier, running community, self-care, race experiences, running distances 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

Mar 5

Send us a text In this episode, we share how we got faster—something we have been asked about a lot. But this conversation comes with many caveats: running is not just about being fast or getting faster. And we don’t know everything there is about running & getting faster. But we do know what helped us shaved time off our PRs—so we are sharing that. In this episode, Whitney, Olivia & Shanna (Tricia had to work) talk about how we improved our marathon performances over time. We share insights on difference training methods, the importance of fueling, and the challenges of balancing motherhood with running—and also just being a woman with hormonal shifts. We share what hurt and helped our training, & hope this gives you some helpful info on what to do to go after your goals (whatever they may be). We urge you to run your own race, put on your blinders, and enjoy the process (without comparison!). Chapters 00:00 Introduction and Context 07:06 Personal Journeys in Running 20:38 Overcoming Challenges and Embracing Growth 23:00 Embracing the Journey of Motherhood and Running 24:09 Navigating Hormonal Changes and Training 25:38 The Importance of Coaching in Running 27:31 Understanding Heart Rate Training 29:53 The Balance of Pace and Effort in Workouts 31:58 Adapting Training to Life Changes 34:31 Finding Your Own Path in Running 35:40 The Role of Self-Belief in Running 37:06 Reality Checks and Learning from Experiences 39:45 The Importance of Coaching and Training Plans 42:04 Evaluating Fitness Through Marathons 44:54 Learning to Enjoy the Process of Running 46:43 Finding What Works for You 48:32 The Need for Flexibility in Training 50:57 Encouragement and Community in Running 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

Feb 26

Send us a text It is National Eating Disorder Awareness week. Sadly, eating disorders are far too common in the world of running for females, at all levels and ages. This is why we felt it was important to openly discuss this topic, especially as moms, hoping we can help ourselves break the cycle & the generation we are raising. = TRIGGER WARNING: We do share our own experiences with eating disorders so if what we discuss makes you uncomfortable or triggers something in you, please do not continue listening. And if you feel like you may need help, please see the resources below. In this conversation, we discuss our own personal experiences along with what helped those of us who struggled to overcome our battles. We discuss the importance of viewing food as fuel for successful and healthy running. We delve into the complexities of mental health, body image, and the impact of social media on self-perception. We also discuss the importance of supportive relationship in overcoming eating disorders or disordered eating, and emphasize the need for a balanced approach to food, particularly as moms. Whether you have had your own struggles with food or know someone who may, we hope our stories and lessons may help. RESOURCES: https://www.nationaleatingdisorders.org/get-help/ https://anad.org https://www.eatingdisorderhope.com Chapters 00:00 Introduction to the Podcast and Current Challenges 09:45 Addressing Eating Disorders in Female Runners 10:14 Tricia's Journey with Eating Disorders 19:25 The Hidden Struggles of Eating Disorders 20:57 The Impact of Injury on Body Image 22:52 Navigating Social Situations and Food 24:58 The Influence of Competitive Environments 31:12 Recognizing and Addressing Eating Disorders 49:21 Finding Support and Community 49:37 Understanding Triggers and Support Systems 52:55 Navigating Social Media and Body Image 56:51 Rethinking Food Relationships for Kids 01:00:00 Fueling for Performance vs. Body Image 01:03:30 Realistic Expectations in Postpartum Running 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

Feb 19

Send us a text In this episode of the Miles with Moms podcast, we welcome Nick Klastava (@nklastava), a running coach and father, to discuss the intersection of running, fatherhood, and personal growth. All four of us are HUGE fans of Nick and his approach to fatherhood, running, coaching & just being an overall good human. The conversation explores Nick's journey as a runner, his coaching philosophy, and the challenges and joys of being a present father. We delve into the unique pressures that fathers face, including dad guilt, and how these experiences shape their parenting styles. Nick shares valuable insights for single mothers raising sons, emphasizing the importance of connection and understanding in parenting. Nick also shares about his journey in running, the pressures of competition, and the importance of finding joy in the sport. He discusses how detaching from numbers and focusing on effort led to better performance. The conversation also touches on the dynamics of parenting, the need for support among partners, and the significance of communication in relationships. Nick emphasizes the importance of accountability in parenting and the need for both partners to be involved in family responsibilities MORE ABOUT NICK KLASTAVA: Nick started running back in 1996 and has been competitively running for 24 years now with a brief break in his 20’s. His spark for running came back in High School, being a part of a team and finding a sport that brought out the best in himself. He ran competitively in college for Monmouth University in New Jersey after college he took 8 years off from running and thought he was done forever. After moving to Maryland in 2010, Nick found his spark again with running and found a new outlook on running with less pressure and less emphasis on the numbers and broke all of his college PR's by age 38. Nick lives just outside Baltimore, Maryland with his wife and two daughters (Chloe and Amelia). Nick has a degree in Software Engineering and currently works as a program manager by day. He works as Head Coach of 1:1 Run Coaching at Running Explained and also is the Co-host of the Between Two Coaches Podcast . His favorite thing about coaching is to unconditionally support runners and their journeys. Chapters 00:00 Introduction and Guest Introduction 02:58 Nick's Running Journey and Coaching Philosophy 06:05 Fatherhood and Upbringing Reflections 12:06 Balancing Fatherhood and Running 1 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

Feb 12

Send us a text In this episode, Whitney & Olivia get to know each other better (so you get to know us better, too!). (Shanna & Tricia couldn’t make it—we missed you ladies!). We ask each other questions we have always wanted to do know about the different chapters in our lives. You’ll find that Olivia has lived a million lives by the time she was 20 & Whitney changed careers & never looked back. We discuss regrets & reflections on where we are today as mother runners. & of course, share many laughs along the way, too—including or take on jumpsuits. And it wouldn’t be a Miles with Moms episode with talk of poop—or balls. Enjoy! Chapters 00:00 Introduction and Personal Talents 02:58 Getting to Know Each Other 06:00 Olivia's Journey to Utah 08:57 Life in Vegas and EMT Career 15:11 Ballet Experience in Washington, D.C. 18:13 Cultural Connections and Reflections 24:57 Reflections on Leaving Journalism 26:14 Coping with the End of Ballete 32:02 Regrets and Reflections 35:15 The Gift of Dance and Potential 37:48 Redefining Success and Enoughness 43:03 Running Journey and Personal Growth 50:04 Shifting Perspectives on Running Goals 56:03 Finding Joy in Running 59:59 Life Lessons and Future Aspirations Keywords podcast, motherhood, running, ballet, personal growth, career transitions, self-acceptance, Utah, journalism, fitness 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

Feb 5

Send us a text In this episode of the Miles and Moms podcast, Shanna, Tricia, & Olivia (not Whitney, she couldn’t be there today) put each other in the hot seat asking the tough questions about topics like mom guilt, last race of your life choices, and unexpected lessons of being a mother runner. We share openly and honestly about what makes us feel guilty, give each other pep talks with the flip-side of the story, and laugh a lot (and possibly offend people who like to crochet—Tricia is sorry.) In all seriousness, we hope this episode makes you feel less alone with your inner-critic and more empowered to keep chasing your dreams! Chapters 06:06 Mom Guilt: Balancing Running and Family Life 12:00 Finding Time for Running Amidst Chaos 18:03 Navigating Screen Time and Parenting Guilt 21:11 Balancing Personal Goals and Parenting 24:03 The Influence of Parental Role Models 27:39 The Impact of Guilt on Parenting 39:55 Controversies in Running Events 44:39 Unexpected Lessons from Motherhood and Running 56:35 Embracing the Chaos of Motherhood and Running 01:00:05 The Coexistence of Identity: Motherhood and Running 01:02:55 The Evolution of Running Goals 01:05:57 The Joy of Running: Finding Fun in the Journey 01:14:00 Community and Connection Through Running Keywords moms, running, self-care, mom guilt, parenting, podcast, family, balance, screen time, mental health, parenting, personal goals, running, guilt, role models, bucket list races, motherhood, discipline, family, aspirations, running, motherhood, sustainability, nutrition, local food, post-run cravings, environmental impact, personal growth, community, aspirations, motherhood, running, personal growth, identity, community, mental health, parenting, life lessons, self-discovery, resilience 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

Jan 29

Send us a text In this episode of the Miles with Moms podcast, we take on dealing with other people's opinions and trying not to care what other people think--whether in real life or on social media. The discussion emphasizes the struggle to balance personal identity with societal expectations. We also talk about the challenges of authenticity, the fear of judgment, and the importance of vulnerability. We each open up about our experiences with self-acceptance, the impact of sharing personal stories, and the importance of community support in overcoming personal struggles. We all have different battles on this topic but agree there is a need to embrace imperfection and the realization that everyone has their struggles, fostering a sense of connection and understanding among mothers. Chapters 18:15 Navigating Public Perception and Personal Struggles 21:08 The Challenge of Authenticity on Social Media 24:13 Embracing Vulnerability and Overcoming Fear 30:18 The Complexity of Independence and Asking for Help 39:22 The Impact of Sharing Personal Stories 44:08 Understanding the Weight of Opinions and Self-Perception 49:19 Embracing Authenticity and Self-Acceptance 52:51 The Pressure of Perfection in Motherhood 55:34 Finding Comfort in Imperfection 01:00:09 Navigating Relationships and Fear of Judgment motherhood, running, personal experiences, cultural differences, overcoming fear, podcast, self-care, community, parenting, mental health, social media, vulnerability, authenticity, motherhood, public perception, personal struggles, mental health, independence, self-acceptance, community support, authenticity, motherhood, self-acceptance, community, perfectionism, judgment, support, relationships 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

Jan 22

Send us a text In this episode of the Miles with Moms podcast, we talk about your typical random stuff (caffeine and catheters, anyone?) and then we dish the dirt on the types of moms we are vs. the types of moms we thought we would be. We cover a wide array of topics such as how we deal with messes, our husbands, discipline, chores, big emotions, and bedtime routines--to name a few. Per usual, we all bring different experiences and opinions to the conversation, but we find many common threads including the fact that none of us became the moms we thought we would be. Our conversation highlights the realities of parenting expectations versus actual experiences, the chaos that often accompanies family life, and the lessons learned from our own childhoods. We hope you enjoy, relate, and laugh along with us! Chapters 06:00 Running and Conversation: The Perfect Pair 08:51 Parenting Styles: Expectations vs. Reality 12:08 Shoutouts and Celebrations 14:56 Diving into Parenting Styles 17:25 Parenting Styles and Household Dynamics 31:34 Lessons from Growing Up in Big Families 35:03 Creating Ownership and Responsibility in Kids 39:31 Unexpected Relationships and Misunderstandings 40:26 Parenting Regrets and Styles 41:09 Balancing Rigid Routines with Flexibility 42:49 Embracing Individuality in Parenting 46:04 Evolving Parenting Styles 49:32 Finding Balance in Parenting Dynamics 51:27 The Importance of Community in Parenting 01:15:05 Understanding Our Parents Through the Lens of Parenthood 01:20:04 The Reality of Parenting and Self-Reflection podcast, motherhood, running, parenting styles, caffeine, humor, community, support, marathon, friendships, parenting, household dynamics, self-sufficiency, parenting styles, family relationships, chaos management, childhood memories, parenting expectations, sibling relationships, balance in parenting, parenting, relationships, routines, individuality, community, regrets, styles, motherhood, flexibility, challenges, motherhood, parenting, vulnerability, community, guilt, emotional management, self-reflection, expectations, support, empathy 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

Jan 15

Send us a text In this episode of the Miles with Moms podcast, we address a question we have been asked about a lot: what to look for in a running coach & how to find the right running coach for you? We all have had different experiences with running coaches and share what to look for based on your needs, goals, and life stage. Like with most things as a mother runner, you may need a different running coach based on the season you are in. And, in some seasons, you may not want a running coach. We share some running coaches we have worked with and cautionary tales. We also talk about how to “break up” with a running coach and what are red flags. Our conversation emphasizes the need for effective communication, setting realistic goals, and finding a coaching style that aligns with your individual needs. Ultimately, we encourage runners to take their time in choosing a coach and to prioritize their own well-being and performance. Chapters 03:00 The Pressure of Time Management 05:53 The Birth of the Podcast 10:00 Choosing the Right Running Coach 15:12 Experiences with Different Coaches 23:57 The Challenge of Coaching and Self-Management 25:23 Finding the Right Coach: Personal Connections Matter 35:50 Breaking Up with a Coach: A Difficult Decision 50:40 Adapting Coaching to Life Changes 01:04:03 The Value of Personalized Coaching podcast, running, coaching, multitasking, time management, emotional support, motherhood, fitness, personal growth, community, coaching, running, flexibility, training, athlete, communication, goals, relationship, performance, support 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

Jan 8

Send us a text 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 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

Jan 1

Send us a text 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 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

Dec 25, 2024

Send us a text 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 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

Dec 18, 2024

Send us a text 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 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

Dec 11, 2024

Send us a text 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 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

Dec 11, 2024

Send us a text 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 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

Dec 6, 2024

Send us a text 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 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

Dec 4, 2024

Send us a text 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!). 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

Nov 27, 2024

Send us a text 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 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

Nov 22, 2024

Send us a text 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 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

Nov 20, 2024

Send us a text Running after having a baby is HARD--& is so different for each pregnancy. In this episode, we unpack our experiences with running postpartum, including the mistakes we made because we had a lack of knowledge related to pelvic floor health. We discuss how we felt, when we felt "normal", and things we would have done differently. We also discuss the role sleep deprivation and hormones can play! Tricia, a doctor of physical therapy with an emphasis on postnatal care, answers our listeners' questions related to running postpartum including how to return to run, how to stop leaking, whether you can run with diastasis recti, and more. Tricia also busts myths related to running after having a baby. Whitney shares her advice as a running coach who coaches postpartum runners, including how she would train a postpartum runner for a marathon. Our main message to all mother runners coming back after having a baby is that each postpartum journey is different. Do not compare yours to another! Also, see a pelvic floor physical therapist!! You can find one here: https://www.aptapelvichealth.org/ptlocator We also give a Shout-Out to our Mother Runner of the Week, Francesca @5ammommyrunner on Instagram! Chapters 00:00 Welcome to Miles with Moms Podcast 01:00 Introduction to Postpartum Running 03:01 Mother Runner Shout Out: Francesca's Journey 06:00 Diverse Experiences of Postpartum Running 09:00 The Importance of Recovery and Rehabilitation 11:59 Navigating Postpartum Challenges 15:02 Lessons Learned from Personal Experiences 16:03 Postpartum Running Experiences 19:59 Pelvic Floor Awareness and Health 21:55 Misconceptions About Diastasis Recti 25:49 Returning to Running Postpartum 31:14 The Importance of Sleep in Recovery 42:06 Postpartum Running: Getting Back on Track 43:47 Understanding Individual Recovery Times 44:44 Navigating the Postpartum Journey 49:39 Individualized Training Plans for Postpartum Runners 54:18 The Long View: Longevity in Running 56:34 Embracing the Postpartum Experience 01:00:42 Community and Support in Motherhood 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

Nov 13, 2024

Send us a text In this episode we chat about the importance of fueling for runners and share personal stories of their fueling fails and go-tos. We share some humorous stories about their experiences with nutrition and food choices as runners & discuss the challenges of pre-workout nutrition, the importance of breakfast for long runs, and their personal race day rituals. The conversation highlights various nutrition strategies for runners, focusing on pre-race fueling, the use of gels and electrolytes during runs, the role of caffeine in enhancing performance, and the importance of post-run recovery meals. We share our preferences, highlighting the significance of finding what works best for individual needs in endurance sports. We also talk about mental challenges faced by runners, and the importance of finding joy in the process. Chapters 00:00 Introduction to the Podcast and Hosts 05:11 Celebrating Mother Runners: Tess Shipinski's Journey 09:17 The Importance of Fueling for Runners 14:06 Epic Fueling Fails: Learning from Mistakes 19:10 The Perils of Pre-Workout Nutrition 24:44 Breakfast Choices for Long Runs 31:03 Race Day Rituals and Food Choices 34:26 Fueling for Performance: Nutrition Strategies 36:51 Gels and Electrolytes: Finding What Works 39:31 Caffeine: The Secret Weapon for Endurance 44:57 Post-Run Recovery: What to Eat After a Workout 54:33 Fueling for Performance: The Importance of Nutrition 57:18 Mental Toughness and Overcoming Past Struggles 01:00:01 Finding Joy in Running: Personal Experiences and Wins 01:05:21 Navigating Pressure and Expectations in Racing 01:11:21 Community Support and Real Talk in Running Keywords running, fueling, mother runners, marathon, health, fitness, nutrition, personal stories, challenges, motivation, nutrition, running, pre-workout, breakfast, race day, marathon, food choices, digestive health, training, athletes, nutrition, running, gels, caffeine, recovery, endurance, hydration, marathon, performance, fueling, running, nutrition, mental toughness, performance, joy, racing, community, support, expectations, motherhood 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

Nov 6, 2024

Send us a text In this episode of the Miles with Moms podcast, we discuss the challenges and lessons learned from running injuries. We share personal experiences, emphasizing the mental and emotional toll injuries can take on runners, especially mothers. This conversation highlights the importance of strength training, understanding the root causes of injuries, and overcoming guilt and shame. We encourage other mother runners to embrace their journeys and prioritize self-care while navigating the complexities of motherhood and running. We also talk at great length about the profound impact of running injuries on mental health and identity. Takeaways Understanding the root cause of injuries is important. Comparison with others can lead to unnecessary guilt. Quality training is more important than quantity of miles. Emotional support is vital during recovery. It's okay to take time off to heal. Being injured can affect many aspects of life, not just physical. The mental aspect of running injuries can be more challenging than the physical pain. Running is often a core part of identity, making injuries feel like a loss of self. Support from understanding friends is crucial during recovery. Finding alternative therapeutic outlets is essential when running is taken away. Injuries can lead to a spiral of mental health challenges, including depression. It's important to seek professional advice for injury management. Not all injuries require complete rest; some can be managed with strength training. Invest in your health; it's worth it. Be your own advocate in healthcare settings. Every season of life, including challenges, will pass. 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

Oct 30, 2024

Send us a text In this episode, we discuss the challenges of finding time to run as busy mothers. The conversation delves into the balance of family life and running, strategies for training, and the importance of flexibility in managing workouts around kids' schedules. We emphasize the need for a mindset shift from perfection to progress in both running and parenting. We also talk about the ever-changing nature of parenting, the challenges of balancing personal goals with societal expectations, and the impact of social media on mental health. We share personal anecdotes about their experiences with online trolls, the pressures of parenting responsibilities, and the struggle to find time for running amidst busy schedules. This discussion highlights the importance of community support and the need for open conversations about the realities of motherhood and personal aspirations. Chapters 00:00 Introduction to the Podcast and Hosts 01:13 The Challenge of Finding Time to Run 05:09 Tricia's Insane Ultra Running Experience 09:43 Balancing Family Life and Running 10:11 Training for an Ultra: Strategies and Mindset 14:57 The Importance of Flexibility in Training 18:47 Finding Time to Run as a Parent 22:58 Prioritizing Self-Care and Running 27:08 Adjusting to New Seasons of Life 30:01 The Importance of Supportive Partnerships 34:20 Flexibility in Training 40:19 Embracing Change and Patience in Parenting 41:42 Embracing the Seasons of Parenting 42:44 The Ventilator: Sharing Our Weekly Struggles 55:30 Finding Time for Running in Busy Lives 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

Oct 23, 2024

Send us a text In this episode of the Miles with Moms podcast, we discuss the critical issue of runner safety, sharing personal experiences and the emotional impact of recent tragic events involving runners. We explore the importance of awareness, self-defense strategies, and the tools available to enhance safety while running. This conversation emphasizes the need for community support among women runners and the challenges they face in balancing motherhood and personal safety. Takeaways Every time there's an incident, there's disbelief. Women often feel unsafe while running, with statistics showing 96% of women feel this way. Personal experiences can help others feel less alone in their fears. Awareness is the most important aspect of runner safety. Victim blaming is a prevalent issue that needs to be addressed. Women should not have to justify their running times or routes. Sharing experiences can lead to better safety practices for all. Resources mentioned: https://www.defenderring.com/collections/rings https://goguarded.com/ https://shokz.com/ https://www.noxgear.com/ https://fittsafe.com/ https://livesafely.co/ https://www.themotherrunners.com/category/run-training/runner-safety/ https://www.life360.com/ Chapters 06:07 Personal Experiences with Safety Concerns 14:13 Steps to Enhance Runner Safety 25:28 Tools and Strategies for Safety Awareness 29:25 Safety Gear and Awareness for Runners 32:10 Technology and Tools for Enhanced Safety 34:30 Ventilating Our Frustrations 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

Oct 9, 2024

Send us a text In this episode of the Miles with Moms podcast, the hosts discuss their recent race experiences, the challenges of comparison in running, and the unique struggles of postpartum running. They share personal stories about their journeys, the importance of community, and how to navigate the pressures of performance while balancing motherhood. Takeaways Running can be a challenging yet rewarding experience for mothers. Comparison to others can be detrimental to mental health and motivation. Finding joy in running is essential, especially after having children. Postpartum running requires patience and understanding of one's body. Community support can significantly impact a runner's journey. It's important to set personal goals rather than comparing to others' achievements. Taking breaks from competitive environments can help maintain mental well-being. Running should be fun and fulfilling, not just about performance. Every runner's journey is unique and should be celebrated. Embracing the process of running can lead to greater appreciation for the sport. Chapters 00:00 Introduction to the Hosts and Their Running Backgrounds 04:05 Race Experience: The Vegas Half Marathon 07:02 The Importance of Mental Toughness in Running 10:03 Balancing Family Life and Running 12:54 The Impact of Weather and Environmental Factors on Running 15:54 Comparison in Running: Past vs Present 18:52 Finding Joy in Running After Health Struggles 21:39 The Role of Community in Running 24:48 Postpartum Running: Challenges and Strategies 27:39 The Shift from Competitive to Enjoyable Running 30:27 Healthy vs Unhealthy Comparison in Running 33:35 The Journey of Returning to Running After Having Kids 36:21 Final Thoughts on Running and Motherhood 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

Oct 6, 2024

Send us a text In this episode, we discuss the pervasive issue of mom guilt, particularly in the context of running and personal pursuits. We share personal experiences and insights on how to navigate feelings of guilt, the importance of communication with partners, and the need for self-care. This discussion emphasizes the significance of breaking generational cycles of self-sacrifice and the necessity of recognizing one's own needs as a mother. The conversation concludes with positive affirmations and reminders that mothers deserve time for themselves. Takeaways Mom guilt is a common experience. It's important to thrive in motherhood, not just survive. Running can provide a sense of identity outside of motherhood. Communication with partners is crucial to managing guilt. Mothers often feel societal pressure to be selfless. Self-care is essential for overall well-being. Breaking generational cycles of self-sacrifice is important. Mothers should recognize their own needs and passions. Positive affirmations can help combat feelings of guilt. Creating a supportive environment can alleviate guilt. Mom Guilt: A Shared Experience Self-Care for Moms: Filling Your Cup Sound Bites "Mom guilt is a huge topic for mothers." "We want to thrive, not just survive motherhood." "It's okay to need your cup filled by something else." Chapters 04:25 Personal Experiences with Mom Guilt 07:30 The Impact of Running on Motherhood 10:22 Navigating Spousal Guilt 13:26 The Role of Communication in Relationships 16:15 The Pressure of Societal Expectations 19:21 Finding Balance in Motherhood 22:22 Breaking Generational Cycles 25:29 The Importance of Self-Care 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

Oct 6, 2024

Send us a text In this inaugural episode of the Miles with Moms podcast, we, (your hosts Whitney, Olivia, Shanna, and Tricia -- hi!) share our personal running journeys, the motivations behind starting the podcast, and the challenges we face as mother runners. We discuss the importance of community, overcoming limitations, and the guilt often associated with taking time for oneself. This conversation highlights the joys and struggles of balancing motherhood and running, emphasizing that pursuing personal fitness goals can positively impact both the individual and their family. Takeaways Whitney is a certified running coach and founder of a running community. Olivia started her running journey five years ago and is excited to share her goals. Shanna has been running since childhood and returned to the sport after having kids. Tricia is a physical therapist and shares insights on postpartum running. The podcast aims to create a supportive community for mother runners. Running can help alleviate feelings of guilt and selfishness in mothers. Personal running journeys can inspire and motivate others. The hosts emphasize the importance of mental health through running. Community support is crucial for overcoming challenges in motherhood and fitness. The podcast is a platform for sharing experiences and advice for mother runners. 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