• WHO LET US HAVE A PODCAST?? (holiday edition)
    Nov 27 2024

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

    Chapters

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


    Keywords

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

    About your hosts:

    • Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
    • Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
    • Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
    • Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...
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    1 hr and 4 mins
  • BONUS EPISODE: MOTHER RUNNER SPOTLIGHT, ALYSE GILLIVER!
    Nov 22 2024

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

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

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

    Please enjoy our talk with Alyse!


    Chapters

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

    About your hosts:

    • Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
    • Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
    • Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
    • Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...
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    1 hr and 13 mins
  • Running Postpartum: Our Mistakes, Lessons, & Expertise
    Nov 20 2024

    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

    About your hosts:

    • Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
    • Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
    • Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
    • Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...
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    1 hr and 13 mins
  • Our Top Fueling FAILS & Tips
    Nov 13 2024

    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


    About your hosts:

    • Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
    • Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
    • Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
    • Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...
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    1 hr and 13 mins
  • The Mental Assault of Running Injuries (+ the Good Stuff, too)
    Nov 6 2024

    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.





    About your hosts:

    • Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
    • Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
    • Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
    • Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...
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    1 hr and 8 mins
  • (Creatively) Finding Time to Run
    Oct 30 2024

    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




    About your hosts:

    • Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
    • Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
    • Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
    • Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...
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    56 mins
  • Navigating Runner Safety as a Mother Runner: In Honor of the Life of Alyssa Lokits
    Oct 23 2024

    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

    About your hosts:

    • Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
    • Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
    • Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
    • Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...
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    45 mins
  • The Comparison Trap for Moms Who Run
    Oct 9 2024

    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

    About your hosts:

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