The Mother Runners Podcast: Moms Chasing Personal Bests

Send us Fan MailFor mother runners, running is often the one thing that's just ours, squeezed in around carpool lines, broken sleep, and everyone else's needs. That's exactly why JOY matters so much. It's what keeps us lacing up on the days motivation doesn't show up, and it makes the consistency, the PRs, and the longevity possible in the first place. But when time is scarce and every run has to count, joy is often the first thing to go.This week, in a special solo episode, I am talking about how to GET IT BACK, even when you're deep in a training block with a goal race on the calendar.I cover:🌀Why joy fades: How scarce time, constant comparison, and running as "proof" turn every run into a referendum for mother runner🌀Joy and ambition can coexist: Why loving your running doesn't mean giving up your goals, and how joy might be the thing that protects them.🌀Ways to quiet the comparison spiral: Practical shifts like running without the numbers, muting what drains you, and keeping a "why" list you'll actually see🌀A one-sentence challenge: Permission to have an off day, plus a simple task for your next run: skip the pace and log how it felt insteadThis is a subject near & dear to my heart & journey--& if you have lost the joy, I hope it helps you on the path to re-finding it again. TIMESTAMPS: 1:24 — Why joy can fade, especially for mother runners3:58 — You don’t have to choose between enjoying running and pursuing goals6:20 — Practical ways to ease comparison and make running feel less like a test9:35 — A simple challenge for your next run: notice how it feels, not just how it measures 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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailWhat if the key to getting faster isn't running harder — it's running smarter at the right effort? In this episode, I sit down with esteemed running coach Laura Norris of Laura Norris Running and co-host of the popular Tread Lightly Podcast, to dig into one of the most misunderstood tools in a runner's toolbox: threshold training.We cover:🌀The science behind why threshold work improves your body's ability to clear and buffer lactate — and why that matters for every distance, not just the 5K🌀How threshold training builds a bigger aerobic engine without the wear and tear of constant hard efforts🌀Why so many runners run their threshold sessions too fast (or too slow) — and how to actually find the right effort🌀Different ways to structure threshold work: steady tempo runs, cruise intervals, and progression runs🌀How often to include threshold sessions in a training week without overloading your system🌀Common mistakes runners make when they first start training at threshold🌀How to know threshold work is actually making you fitter and faster over timeWhether you're new to structured training or looking to fine-tune your approach, this episode breaks down the "why" and the "how" of threshold training so you can train with purpose — and see the results in your next race.RESOURCES:Website: Laura Norris RunningPodcast: Tread Lightly PodcastSubstackTHANK YOU, SPONSORS:💗CURE HYDRATION delicious & clean hydration: Save 15% with code MOTHERRUNNER.💗AQUA OMEGA High-quality Omega-3s. Save 20% with code MOTHERRUNNER.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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailMost runners think pacing is either instinct or grit — but running coach Laura Norris of the Tread Lightly Podcast joins me to make the case that negative splitting is a skill you have to train, just like speed or endurance. In this episode, we dig into:🌀The physiology behind a negative split — how a controlled start protects glycogen, delays muscle fatigue, and keeps your thermoregulation and cardiovascular system from breaking down late in the race🌀Why fitness alone won't get you there — the specific workouts (split-pace long runs, cutdowns, fast-finish tempos) that train your body and brain to run faster on tired legs🌀How to actually execute it on race day — from how much slower to start, to a surprising cue from a sport psychologist for how not to talk yourself out of going out too hot🌀What to do when it doesn't go to plan — how to tell a normal rough patch from the start of hitting the wall, and the most common mistake runners make when trying to pace a negative splitWhether you're chasing a PR or just tired of blowing up in the last 10K, this conversation will change how you think about your first five miles.& be sure to check out last week's episode with Laura on the power behind threshold workouts.RESOURCES:Website: Laura Norris RunningSubstackPodcast: Tread Lightly PodcastTHANK YOU, SPONSORS:💗 GOODR functional, fashionable, fun, and affordable eyewear. Save $10 off 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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailTHANK YOU 💗 GOODR for sponsoring this episode. Functional, fashionable, fun, and affordable eyewear. Save $10 off at the link!Turning 40 doesn't mean your best running years are behind you — it means the way you train has to change. In this episode, we sit down with MY running coach Nick Klastava (USATF & RRCA certified, head coach of Running Explained and co-host of the name sake podcast) to break down what the science actually says about masters running, and how to build a smarter training block after 40.We cover:🌀Why aerobic fitness decline after 40 is real, but mostly optional if you keep training🌀How training should change for runners over 40🌀Appropriate goals for runners over 50🌀His approach to my training as a 45-year-old mom going for her fastest marathon time (low 2:50s)🌀Why your ceiling — VO2max, lactate threshold, even PRs — stays highly Whether you're chasing a running PR over 40 or just trying to keep showing up strong, this episode gives you the science-backed playbook for training smarter, not less.RESOURCES:IG: @runningexplained & @nklastava Website & podcast: runningexplained.comWhitney 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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailEver stuck with something just because you said you'd do it--even if that goal didn't serve you anymore? I think we all have. Today's guest completely upends the perseverance culture with her new book, The Case For Quitting. Lindsay Crouse has spent her career at the intersection of running and storytelling — and her new book will completely change how you think about quitting.Lindsay ran at Harvard and later, came within 8 minutes of the Olympic Trials Marathon standard. But most of you probably know her name from The New York Times, where she spent fifteen years as a senior editor and producer, breaking some of the biggest stories in women's sports — including the reporting that helped push Nike to guarantee pay for pregnant athletes and the story of Mary Cain's troubling time at Nike.Now Lindsay is channeling everything she's learned about grit, ambition, and burnout into her first book, The Case for Quitting. We dive into:🌀What drove her to challenge this idea that PERSEVERANCE is always the answer🌀How quitting can be one of the most courageous & empowering thing we can do🌀Signs (& questions to ask yourself) that it is time to quit 🌀The importance of intention in the choices we make (big & small)RESOURCES:Book, The Case for QuittingIG: @lindsaycrouseTHANK YOU, SPONSORS:💗 BEAM MINERALS plant based liquid minerals. Save 20% with code MOTHERRUNNER. 💗AQUA OMEGA High-quality Omega-3s. Save 20% with code MOTHERRUNNER.TIMESTAMPS:00:00 — Mother runners and perseverance culture03:20 — “Just because you can, doesn’t mean you should”09:34 — Healthy hard work versus pointless grinding13:18 — Is your hard work actually working?17:32 — When a marathon goal stops serving you18:36 — Letting go of an Olympic Trials qualifying goal22:32 — Chasing faster marathon times and moving goalposts23:05 — Training through injury and redefining success27:25 — Running in seasons, not constant progress45:27 — Healthy striving versus detrimental strivingWhitney 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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailTHANK YOU 💗 GOODR for sponsoring this episode. Functional, fashionable, fun, and affordable eyewear. Save $10 off at the link!Today we are hearing from someone who has lived and breathed running pretty much her whole life. Angela Reckart ran Division III at The College of New Jersey, where she was a seven-time All-American and part of two national championship relay teams. From there, she moved into coaching — North Florida, North Carolina, six seasons at Penn State helping lead the Nittany Lions to a Big Ten title, and Duke.But off the track, she's 'Coach Reck' — girl mom to two daughters, a woman of faith, and someone who's had to figure out, in real time, what it looks like to build a career around running while also building a family.Today, Angela is going for an Olympic Trials Qualifying time in the marathon in her 40s. That, after she didn’t race for 16 years, and then went from a 2:55 to a 2:45 marathon in 16 months, running her PR just this past April in Boston. In this episode, we dive into:🌀The transition from competing to coaching🌀Her experience in returning to racing🌀What her training looks like as a mom in her 40s going for the Olympic Trials🌀Her top mother runner hacks...and mistakesTIMESTAMPS:1:39 — Motherhood and running’s “busy season”12:45 — Navigating coaching, travel, and a newborn14:23 — Why she started marathon training15:54 — Marathon running as a personal reset17:36 — Racing goals in your forties18:47 — The power of stacking training cycles20:27 — Running mechanics for stronger, more durable runners22:53 — Think like your own coach24:39 — Identity beyond motherhood and running42:18 — Managing injuries without spiralingRESOURCES:IG: @coach_reck Site: NGU CoachingTHANK YOU, SPONSOR!:💗 AQUA OMEGA High-quality Omega-3s. Save 20% with code MOTHERRUNNER.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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailFuel Goods co-founder Laura Jorgensen is on a mission to make sports nutrition simpler, and she's doing it while rebuilding her body and raising a newborn.Laura's relationship with movement has never followed a straight line. After three ACL tears ended her collegiate basketball career at Swarthmore, she turned to running, then cycling, and rode it all the way to the pro ranks with 50+ podiums and a spot on the U.S. National Team. Along the way, she co-founded Fuel Goods, the discovery marketplace and Fuel Planner built to take the guesswork out of endurance fueling.This January, Laura had her knee replaced. This summer, she became a mom for the first time. Now she's easing back into running through run-walk physical therapy, chasing a very different kind of comeback.The advice that changes everything? You can do it all, you just can't do it all at once.In this episode, we talk about:🌀 The story behind Fuel Goods and the Fuel Planner, which turns your training plan into a fueling plan you can actually buy🌀 How becoming a mom changes your relationship with ambition, time, and performance🌀 The "highest and best use of my time" question Laura uses to make faster, saner decisions🌀 Redefining what it means to be a runner in a new season of lifeThis conversation goes beyond sports nutrition. It's about resilience, patience, and learning how to stack hard things that fill you up instead of drain you. RESOURCES:IG: @fuel_goodsGrab a free personalized fueling plan at fuelgoods.com/fuelingplan.THANK YOU, SPONSORS!:💗 BEAM MINERALS plant based liquid minerals. Save 20% with code MOTHERRUNNER. 💗 AQUA OMEGA High-quality Omega-3s. Save 20% with code MOTHERRUNNER.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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailWhat if your training week doesn’t go according to plan—and that’s actually okay?In this special solo episode, I am breaking down why chasing the “perfect” training week can create unnecessary stress, especially for us busy moms. Fitness isn’t built from one perfect workout or week—it’s built through consistency, adaptation, recovery, and playing the long game.I share how to handle missed workouts without guilt, when to modify or skip a workout, and why you never need to “make up” every run.In this episode, I talk about:Why consistency matters more than perfect trainingWhat to do when you miss a workoutThe difference between green-, yellow-, and red-light training weeksWhy recovery is an essential part of trainingHow busy moms can build flexible training plans that survive real lifeBecause you don’t need a perfect training week to become a stronger runner—you just need to keep laying the bricks. This episode will empower you to take control of your training & handle mishaps with grace and resilience. THANK YOU, SPONSORS:💗LITTLE SPOON meal/snack delivery for kids ages 0-12! Save 30% with code MOTHERRUNNER.💗 GOODR functional, fashionable, fun, and affordable eyewear. Save $10 off 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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailWhat happens when you walk away from the “perfect” life on paper and create a life that actually feels like yours?Today, I talk with Lisa DiNoto Glassner, a former Big Law attorney who traded her legal career for a new chapter—and eventually discovered running and runDisney. After completing more than 100 runDisney races, Lisa has become an expert on everything from race logistics and costumes to corrals, characters, and the magic of the experience.Now, she’s sharing everything she’s learned in her new book, The runDisney Companion.In this episode:🌀Lisa’s journey from Big Law to becoming a runner and runDisney expert🌀Her best runDisney tips, secrets, and race-day advice🌀What first-time runDisney runners need to know before race weekend🌀How to make the most of the characters, courses, and magicIf you’ve ever thought, “A Disney race sounds amazing, but I have no idea how this works,” this episode is for you!RESOURCES:Website & book: https://thecastlerun.com/IG: @thecastlerunnerTHANK YOU, SPONSORS!:💗 BEAM MINERALS plant based liquid minerals. Save 20% with code MOTHERRUNNER. 💗 AQUA OMEGA High-quality Omega-3s. Save 20% with code MOTHERRUNNER.💗HUUG dryer-safe, wire-free, & OH SO COMFY bras. Save 15% with code THEMOTHERRUNNER.TIMESTAMPS:00:00 — Lisa’s journey from Harvard Law to Run Disney07:24 — Grief, motherhood, and feeling out of balance09:46 — How running helped Lisa through her father’s illness12:11 — Running a Disney half marathon to honor her dad15:17 — From runner to Run Disney expert and author16:17 — Why the Run Disney community welcomes every runner25:41 — First-time Run Disney tips: train like it’s a real race27:45 — Sleep, recovery, and managing family expectations36:37 — The biggest mistake moms make on race weekend51:17 — Why the pursuit of a goal matters more than the finish lineWhitney 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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]

Send us Fan MailMost runners are told to wait until life gets easier before chasing big goals. Megan Cooke proves the opposite is true. In this conversation, the founder of Never Give Up coaching shares how she went from elite rowing and years of coaching to running sub-3 marathons as a mom of three, building a fast-growing coaching brand, and refusing to let motherhood erase her athletic identity. I get to pull back the curtain on Megan’s real life: three kids, three schools, endless car lines, late-night treadmill miles, and a training approach built on consistency, threshold work, and the courage to aim higher. You'll discover:🌀Why Megan stopped treating motherhood and ambition like an either-or decision🌀The training principles behind her Boston, London, and Cincinnati breakthroughs🌀How she built Never Give Up Coaching from a brand-new Instagram account to a thriving business in under a year🌀Why she believes moms should stop apologizing for wanting time to train🌀How HRT, perimenopause, and honest self-advocacy fit into the picture for women in their 40sHer message is clear: you do not need to disappear inside motherhood to be a good mom. This one is essential listening for moms who want to run faster without feeling guilty, athletes rebuilding after babies, and anyone who needs a reminder that your best race might still be ahead of you.TIMESTAMPS:00:31 — Parenting three kids03:45 — Running every day amid family life18:07 — Twelve marathons for self-empowerment30:53 — Coaching, mentorship, and “holding the mirror”32:35 — Letting go of shame around big goals34:11 — Pursuing your goals alongside your kids35:17 — The pressure to overcompensate after a long run37:32 — Modeling empowerment for your children38:44 — Being honest about fatigue and recovery59:36 — Make time, find support, and be brave THANK YOU, SPONSORS!:💗 GOODR functional, fashionable, fun, and affordable eyewear. Save $10 off at the link!💗CURE HYDRATION delicious & clean hydration: Save 15% with code MOTHERRUNNER.💗LITTLE SPOON meal/snack delivery for kids ages 0-12! Save 30% with code MOTHERRUNNER.RESOURCES:Coaching: ngucoaching.comIG: @runningcoachmegan and my coaching website www.ngucoaching.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.comInstagram: @themotherrunnersYouTube: The Mother [email protected]