Miles with Moms
This is a podcast for moms who run, by moms who run. Our goal with this podcast is for mother runners everywhere to never have to run alone–or feel alone in their mom life struggles or journey to accomplishing BIG GOALS–because guess what? Taking time to take care of yourself and to chase big goals as a mom is not only OK–it is AWESOME! For you and the lessons you’re teaching your kids.
Miles with Moms
Recovery for Runners: What Works, What Doesn’t, & What We Do
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:
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 long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
- Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running 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 now runs ultras (& sometimes even wins them!). 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun.
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