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: ...

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: ...

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: ...

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: ...

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: ...

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: ...

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

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: ...

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.

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: ...