The Mother Runners Podcast with Whitney Heins – Details, episodes & analysis

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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

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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

Send us Fan Mail

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

Send us Fan Mail

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

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

THIS EPISODE IS PROUDLY SPONSORED BY RELAY ACTIVE.

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

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

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com

Send us Fan Mail

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

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

MORE ABOUT EMILY KNIGHT:

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

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

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

Save $50 when you mention Knight Fit!

THIS EPISODE IS PROUDLY SPONSORED BY RELAY ACTIVE.

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

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

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com

Send us Fan Mail

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

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

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

THIS EPISODE IS PROUDLY SPONSORED BY RELAY ACTIVE.

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

Chapters

00:00 Introduction to the Podcast and Its Purpose

01:08 Feeling Lost in Motherhood

10:11 The Struggles of Balancing Motherhood and Career

15:53 The Struggles of Motherhood During COVID

19:37 Finding Support and Connection

23:18 Rediscovering Identity and Self-Care

27:40 The Impact of Running on Mental Health

28:00 Navigating Guilt and Societal Expectations

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

37:29 The Evolution of Friendships and Identity

45:00 The Power of Social Connection

48:56 Building Your Village

50:48 Finding Hope in Community

51:42 Navigating Motherhood's Challenges

54:19 Engaging with Your Community

57:52 Inspiration Through Shared Experiences

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

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com

Send us Fan Mail

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

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

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

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

This episode is sponsored by:

CURE HYDRATION 

Save 15% with code MILESWITHMOMS

RELAY ACTIVE clothes 

Save 15% with code MILESWITHMOMS

Chapters

00:00 Aging Gracefully: Embracing the 40s

02:44 The Perception of Age in Society

05:42 The Role of Podcasts in Daily Life

08:23 Marathon Advice for First Timers

11:20 Exploring Ultra Running

13:55 Sponsorships and Product Recommendations

16:03 Marathon Advice for First Timers

17:38 Fueling Strategies for Marathon Training

27:59 The Importance of Practice Runs

37:08 Recovery and Nutrition for Marathoners

38:24 The Marathon Mindset: Overcoming Mental Blocks

39:53 Building Up to the Distance: Training Strategies

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

43:35 Understanding Fatigue: The Reality of Marathon Training

46:25 The Taper: Preparing for Race Day

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

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

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

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com

Send us Fan Mail

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

Send us Fan Mail

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

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

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

More about Leah:

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

Instagram:

@Leah.runs.dpt

@trainsmartrunstrong

www.trainsmartrunstrong.com

01:01 Summer Reflections and Mom Guilt

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

18:26 Identifying Signs of Control and Abuse

21:13 The Journey to Acknowledgment and Healing

23:07 The Role of Social Media in Sharing Stories

26:32 Finding Strength Through Running

30:53 Setting Boundaries with Coaches

34:12 The Importance of Open Communication

38:50 Balancing Athletic Drive and Self-Worth

50:26 Finding Fulfillment in Running

58:45 Lighthearted Moments and Humor

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

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com

Send us Fan Mail

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

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

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

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

-nuances of marathon training

-value of slow training for long-term gains

-significance of understanding one's body on race day

-balance between heart rate and effort

-role of different training zones, 

-injury prevention 

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

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

Instagram: @arturs_bareikis

Heart-rate based training plans: Endure365.com

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

• www.themotherrunners.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com