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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

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 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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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

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 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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You know—Iife is busy and we haven’t had a chance for all four of us to talk and catch up. So that’s what this episode is! We just banter about whatever and cannot be held responsible for what comes out of our mouths.

We discuss our experiences during summer break, the challenges of parenting and managing kids' sports, and the competitive nature that often arises in youth sports—hopefully, highlighting the lighter side of parenting amidst the chaos.

There may be some talk about strange protein sources and surprising things we have seen at the zoo. You’ll just have to listen. Thanks for being here!

Chapters

00:00 Welcome and Catching Up

03:00 Navigating School Transitions

05:58 Managing Expectations as Parents

09:02 Mother's Day Reflections

11:58 Summer Plans and Camp Experiences

15:00 Moving and Community Connections

20:01 Summer Break and Family Dynamics

23:04 Sports and Parenting Challenges

26:02 Competitive Spirit in Youth Sports

29:57 Humor and Parenting Experiences

34:02 Summer Activities and Safety Concerns

37:07 The Protein Debate

41:00 Zoo Tales and Animal Antics

43:59 Humor in Healthcare

47:00 Running and Recovery

50:02 Listener Engagement and Reflections

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 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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In this episode of the Miles With Moms Podcast, we are so honored to interview Jen Hughes (@jenhughes56 on Instagram). Jen is a remarkable woman who has overcome significant challenges in her life.

Jen shares her journey from a life-changing car accident that left her in a wheelchair to becoming a competitive runner and enlisting in the military at the age of 45, being the oldest person to enlist.

Throughout our conversation, Jen emphasizes the importance of resilience, mental toughness, and the joy of running. She discusses her experiences in basic training, the respect she earned from her peers, and how she balances her roles as a coach, mother, and military member. This episode highlights the power of determination and the pursuit of one's passions.

We challenge you to listen to this episode and not be inspired!!

MORE ABOUT JEN:

Jennifer Hughes is a dedicated coach, soldier, wife, and mother, known for her resilience and faith. After a life-changing car accident left her in a wheelchair, she fought to walk again, eventually returning to competitive running and aiming for the Olympic marathon trials. Jennifer has run in all 50 states and 28 countries.

With over 15 years of coaching experience, she currently coaches high school track & field, cross country, and Unified Sports. She has received numerous accolades, including the 2024 Brooks Most Inspirational Coach in the Nation and her school’s Coach of the Year for 2024/25.

At age 45, Jennifer made history as the oldest woman to enlist and complete basic training, now serving in the Army National Guard while maintaining her coaching and competitive training. Grounded in her faith and family, she embraces life and seeks new experiences, cherishing her love for running and connecting with people worldwide.

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 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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This week marks our last installment of our special Mother’s Day episodes where we are interviewing amazing moms. Today we chat with Tess Chupinsky (@tesschupisky on Instagram), an entrepreneur/founder of @therunmylifejournal, homeschooling mom of 5, foster mom, and marathoner.

Tess shares her experiences with running during pregnancy, the transformative power of journaling for mental health, and how she balances family life with training. She also discusses her journey into fostering and how it has impacted her family dynamics, as well as the importance of building a strong partnership in marriage. Tess’s journey highlights resilience, self-care, and the significance of gratitude in daily life.

Some amazing takeaways from our conversation:

-how Tess qualified for the Boston Marathon running just 3 days a week

-how journaling helped get Tess out of a pool of grief & shift her mindset

-the importance of self-care for parents

-what led Tess to starting her journal business for busty moms,

-and her secrets to maintaining a health marriage, among other things.

More about Tess:

She is 35 year old mom of 5, runner by early morning light, entrepreneur and homeschool mom by day, reader by night. After just achieving her 10 year long quest to get to Boston, she has her sights on eventually breaking 3 and chasing 6 (7) stars. “I love the place running takes me, on the brink of my limits, breaking the barriers and discovering the truest, strongest parts of myself. I use the combination of my morning routine, the run my life journal and running to help me mentally and emotionally be the best mom I can be,” Tess shares.

Thank you Tess for sharing your inspiring story!

Please consider sharing and reviewing this podcast!!

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 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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(We wanted to call this the Snail Trail episode--you will have to listen to find out why...) But ok! THIS WEEK on the Miles with Moms podcast we were so honored to have Elizabeth Ropp, a pediatrician and homeschooling mom of 6, as our guest as we continue featuring fellow mother runners all month long to celebrate Mother’s Day.

Elizabeth is a 40-year-old mom who started running a little over two years ago after baby six as a means to battle postpartum anxiety and depression. She recently completed her first World Major Marathon at the Boston Marathon, her third-ever marathon. She is planning to run Chicago later this year. Elizabeth homeschools her six children and recently went back to nearly full-time as a pediatrician working as a Nursery Hospitalist at our community hospital.

Some topics we chat about:

-HOW SHE FITS IT ALL IN. Elizabeth walks us through a day in the life, including what she does if her kids don't comply with their teacher aka mom.

-FINDING RUNNING LATER IN LIFE. Elizabeth talks about how running saved her during a hard time in her life, and how she keeps it fun while also having big, serious goals. She also opens up about her battles with imposter syndrome.

-HER DECISION TO GO BACK TO WORK. Elizabeth shares why she decided to go back to work after staying home with her kids for many years. Her self-awareness and courage are inspiring.

Olivia also drops some of her usual hilarious nuggets including one that will never make you look at snails again. She also talks about the humor she found in her marathon DNF earlier this month.

Thanks to our sponsors Lagoon Sleep and Happy Curves for supporting this episode!

Save 15% on Lagoon Sleep pillows with code MOM and save 10% on Happy Curves products on Amazon with code MilesMoms10.

DISCLAIMER: We had technical issues so the audio is less than perfect. Thanks for bearing with us!

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 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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This week we are so honored to have Natalie Mitchell as our guest as we continue featuring fellow mother runners all month long to celebrate Mother’s Day.

Natalie is one of those people who is just a bright shining light, filling any space around her with positivity. Her heart is so pure and her perspective so moving. We think you are going to just love our conversation with her.

In this episode, some topics we chat about:

-AGING IS A MINDSET. Natalie, who is 52, is going over her fastest times yet.

-FINDING STRENGTH IN THE HARDEST TIMES. Natalie & her family have gone to hell & back including narrowly surviving the LA fires.

-EMBRACING THE POSITIVES OF BEING A MOM ATHLETE. Natalie shares how being an athlete positively impacts her role as a mom inc. staying close with her kids.

MORE ABOUT NATALIE MITCHELL:

I am a certified running coach, have written many articles for Women's Running Magazine, am an Ambassador for Maurten and Previnex, an athlete with H2O Audio and have coached many athletes to their first marathon and beyond. I currently coach in person (Assistant Coach for high school cross country and track) and online athletes in distance running.

I was a D1 cross country and track athlete at UC Santa Barbara and have run 15 marathons so far with a PR of 3:05 in the marathon (2019) and 1:27 in the half marathon (2018). I have been coached by some of the best coaches in the sport and I'm currently training to run a much faster marathon. On the weekends you’ll find me race announcing. I also host the Suite Run podcast with my husband Jerold, where we talk to passionate runners each week about running and travel.

Instagram: @natrunsfar

Blog & coaching: natrunsfar.com.

Podcast: SuiteRun.com.

Her family is still recovering from the LA Fires. Help at https://shorturl.at/bciCJ.

This episode is sponsored by HAPPY CURVES! Save 10% on Amazon with code MILESMOMS10.

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 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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This episode kicks off something fun we are doing for May (the month of Mother’s Day)—we are featuring fellow mother runners to shed light on their journey, insights, and how they “make it work.”

Our first feature is of Kayleigh Schwartz Hendricks, an athlete that Whitney has coached for three years.

Kayleigh is a pediatric nurse practitioner who works in the pediatric hematology/oncology and bone marrow transplant unit at the University of Michigan. She is also an adjunct clinical faculty member at the University of Michigan School of Nursing and teaches undergraduate pediatric clinicals. These positions involve a constantly changing schedule with night shifts.

She’s also a mom to three young boys (and two dogs, a cat, six chickens, and some fish).

To say Kayleigh's life is full is an understatement. Kayleigh has such a beautiful and refreshing outlook on running that truly is the recipe for longevity, health, and happiness in the sport. She shares how she manages to stay consistent with her training despite such an inconsistent work schedule and maintain her love of the sport—which she has had since the age of ten.

We loved chatting with Kayleigh so very much, and learned so much from her—and we think you will, too!

This episode is brought to you by Lagoon Sleep, lagoonsleep.com. Save 15% with code MOM. It is also brought to you by Happy Curves. Save 10% on Amazon with code MilesMoms10.

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 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. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...