The Mother Runners Podcast: Moms Chasing Personal Bests

Latest Episodes:

EP. 5: CLAIRE BARTHOLIC: On Balancing Motherhood, Health, & Identity in Running Nov 17, 2025

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Claire Bartholic wasn’t always a runner but when she discovered her passion for running and health, she was able to cut more than an hour off her marathon time in a healthy, injury-free, and sustainable way. Claire shares with us how she was able to transform from casual runner to a sub-three hour marathoner by setting realistic fitness goals. Claire's story and tips will motivate you to chase your dreams while maintaining a healthy lifestyle.

Some topics we cover:

· How prioritizing our health makes us better moms

· The delicate balance of being a runner but not losing your identity in it

· Why she has stopped running marathons

· The perks of being a beginner in a sport, and

· Mindset training tips to nail your next race

MORE ABOUT CLAIRE:

Claire Bartholic, host of the top-rated Planted Runner Podcast, certified running coach and sports nutrition specialist and author of the book: The Planted Runner: Running Your Best with Plant-Based Nutrition, started running in her mid-30s simply to get in shape for her high school reunion. But something changed in her & she ended up running her first marathon at age 38 in a 4:02. She became a student of the marathon & successfully lowered her marathon PR to 2:58. Now as a running coach, Claire has led hundreds of athletes to the best performances of their lives through science-backed training, plant-based nutrition, and proven mindset programs.

RESOURCES:

· The Planted Runner

· Planted Runner Podcast

· Instagram: @theplantedrunner

· Sports Hypnotherapy (Honkonen Hypnosis)

Head to the Patreon for our bonus episode on mindset training for race day.

THANK YOU TO OUR SPONSORS:

AmazFit wearable tech: Save 10% on the GPS watches & CURE HYDRATION, delicious & clean hydration: Save 15% with code MOTHER RUNNER

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

EP 4: LAURA NORRIS: Unleashing the Science of Running to Run to Your Potential Nov 10, 2025

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Join me as I delve into the world of running with Laura Norris, a passionate runner, running coach, and expert in the science of running. After discovering her love for running during her undergraduate studies, Laura dedicated her postgraduate studies and career to understanding how running impacts our bodies and minds. As a science writer and coach to over 500 runners, her insights have been featured by reputable outlets like Runner’s World and NPR.

In this episode, Laura shares her knowledge on various topics, including:

- How different running paces enhance our performance

- The factors that determine our running potential

- Exciting breakthroughs in running science

- The importance of consistency and patience in training

- Misconceptions about running that need to be debunked

Tune in to gain valuable insights and motivation to elevate your running journey!

ABOUT LAURA:

Laura Norris is a certified running coach, science writer, and podcaster. She earned her MSc in Applied Exercise Science from Concordia University Chicago in 2021. She takes a science-based training approach and has coached over 500 runners, from first-time runners to podium finishes. She has been writing in the running space for over ten years, with her website Laura Norris Running and now a Substack. She co-hosts the popular Tread Lightly Podcast and has appeared in publications including Runner's World, NPR Life Kit, Outside, GQ, Self, Shape, and more.

RESOURCES:

· TREAD LIGHTLY PODCAST

· WEBSITE

· SUBSTACK

· IG: @LAURANORRISRUNNING

Head to the Patreon for our bonus episode on running tips for moms.

SPONSOR:

Thank you AmazFit wearable tech for supporting this podcast. Save 10% on the GPS watches.

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

EP. 3 DR. RACHEL TINIUS: Conquering Paralyzing Performance Anxiety to a Sub-3 Marathon Nov 03, 2025

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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

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

EP. 2: KEIRA D'AMATO Answers All Our Mother Runner Questions! (& Then Some!) Oct 27, 2025

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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

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

EP 1: AUDRA MCPARTLAND: Advocating for Your Health Oct 20, 2025

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Audra McPartland, a dedicated runner and mother of four, PE teacher, and soon-to-be masters runner, was on fire running personal records in several distances going from a 23-minute 5K to sub-18, a 1:42 half marathon to 1:20, and a 3:42 marathon to 2:59. But then she started to not feel like herself. Her build up for the New York Marathon was full of fatigue and like she was running through quicksand.

It took a lot of self-advocacy in the healthcare system for Audra to get to the bottom of what was going on--and get back to feeling (and running!) her best. Audra shares her lessons and how she is now aiming to reach her peak potential past 40.

Audra also shares how she’s committed to inspire children and other moms to stay active, her secret to balancing training and her life as a working mom, and how she’s harnessed the power of mindset to overcome obstacles. You’ll leave this conversation ready to get going!

GET BONUS CONTENT FOR THIS EPISODE AT https://www.patreon.com/c/themotherrunners.

MORE ABOUT AUDRA:

Audra is a disciplined runner, a mother of four, and a dedicated PE teacher who has been running consistently since 2011—even through her last three pregnancies. Living on a farm and approaching 40, she is on a mission to reach peak performance as a master runner while helping her children chase their dreams—from college basketball to futures in banking, sports, and the restaurant business. With all four kids in school (K–8th grade) and involved in year-round sports, she focuses on keeping them active, hungry for success, and engaged, with the support of her husband, a former farmer and now an elementary school vice principal.

With a strong focus and a passion for growth, Audra draws inspiration from other runners’ stories and mindset audiobooks. She trains on country roads and a 300-meter loop around their house, fueled by high-energy motivational pop rock music. Whether she is running or living life to the fullest, she aims to inspire other moms and runners of all levels to embrace challenges, push their limits, and discover what they are truly capable of.

Connect with Audra:

IG: @audramcpartland

Blog: https://mommymcpartlandrunner.blogspot.com/p/running-history.html

Keywords

running, motherhood, health, fitness, motivation, family, mindset, challenges, personal growth, sports

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

Ep 0: Introducing The Mother Runners Podcast Oct 04, 2025

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This new podcast features in-depth and fun interviews with mother runners (aka moms who run). Some names you may recognize, and some you may not. Every single mother runner has an incredible story regardless of how far or fast they run. Embedded in each story are chapters of strength, hope, and overcoming. This podcast exists because we need to hear each other's stories to not only lift each other up, but learn, grow, and be inspired. This podcast will motivate and entertain you--while on the run, in the car line, or folding the laundry. Stay tuned for interviews to be dropping later this month. Thanks for being here!

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

FUELING for all STAGES of MOTHERRUNNER-HOOD Sep 24, 2025

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This was such a great episode! We chat with Megan Robinson, a registered sports dietitian nutritionist, about how to fuel for all stages of “motherrunnerhood” from pre-pregnancy to postpartum and into perimenopause. Megan shares her expertise on how to maintain energy availability, the significance of colorful plates, and the necessity of adequate protein intake.

Our conversation also touches on the challenges of postpartum nutrition, the impact of hormonal changes during perimenopause, and the importance of intuitive eating and strength training for women. You, our lovely listeners, are encouraged to prioritize your nutrition and listen to your bodies' needs during these transformative phases.

Thank you Megan for a great conversation!

Learn more about Megan here:

https://www.megansportsrd.com

Instagram: @megansportsrdn

Email: megansportsrd@gmail.com

MORE ABOUT MEGAN:

Megan has been a registered dietitian nutritionist since 1994 and has been with The Children's Hospital of Philadelphia since 2001. She established her private practice, MeganSportsRD, LLC, in 2017. A Board Certified Specialist in Sports Dietetics and a Certified Diabetes Care and Education Specialist, Megan also serves as a Level 1 certified Road Runners Club of America coach. A seasoned distance runner herself, she has competed in many races, including the Boston Marathon, and offers personalized training programs for runners of all levels, leveraging her dual expertise in sports nutrition and running.

Chapters

00:00 Introduction to Fueling in Motherhood

08:59 Nutrition for Pregnancy and Pre-Pregnancy

25:34 Fueling for Long-Distance Running During Pregnancy

27:41 The Risks of Fasted Running

34:54 Postpartum Nutrition and Running

42:54 Weight Management Postpartum

45:08 Nutrition Timing and Strategies for Moms

47:14 Packing Snacks Like a Pro

49:07 Mindful Eating and Hunger Management

52:10 Navigating Perimenopause and Menopause Nutrition

57:46 Understanding Nutritional Needs During the Menstrual Cycle

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

The PROBLEM with trying to be PERFECT Sep 17, 2025

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The gang is back with all 4 of us today! This was a fun one to start and then we got serious talking about our own experiences with perfectionism and what has helped us battle this pressure. We share humorous anecdotes about parenting and the challenges of maintaining a perfect image, while also emphasizing the importance of embracing imperfection and authenticity.

Our conversation delves into the subjective nature of perfection and how it affects mental health, ultimately encouraging listeners to accept themselves as they are. We also explore the impact of these pressures on self-image and the need for an 'imperfection movement' to encourage openness and acceptance among individuals, especially mothers. Who’s with us?!

Chapters

00:00 Introduction and Setting the Stage

02:28 Exploring Perfectionism

05:21 Generational Perspectives on Parenting

08:09 Humor and Miscommunication in Everyday Life

10:53 The Imperfection of Professionals

13:36 Closing Thoughts and Reflections

15:55 Navigating Perfectionism in Parenting and Life

27:14 The Illusion of Perfection in Social Media

36:01 Embracing Authenticity and Messiness

39:45 The Illusion of Perfection

41:42 Vulnerability and Connection

44:28 The Pressure of Parenting

48:13 Celebrating Achievements and Personal Stories

52:05 Embracing Imperfection

55:50 Closing Thoughts and Reflections

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

How to Stay Motivated to RUN (& when to press PAUSE) Sep 10, 2025

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Whew, what an episode. This week we take on a listener question about how we stay motivated to run. This is not your typical discussion about all the ways to force ourselves out the door. We discuss self-reflection and how to get to the root cause of feeling less enthused about running. And we give tips that have helped us if we decided we wanted to keep going or how we have decided to press pause. In fact, Shanna has shared she has decided to press pause on her marathon goals and drop out of Chicago.
The episode ends rather abruptly when something happens in the room Whitney is recording in.
Per usual, this episode begins with our usual banter laced with inappropriateness. We are who we are.
We hope we keep you company on the run or in the car line or doing laundry, etc.
BIG thanks to our sponsor:
CURE HYDRATION , delicious hydration for runners & kids! Save 15% with code MILESWITHMOMS

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

Reasons to NOT Run the Race You Paid & Trained For Sep 03, 2025

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This episode features Olivia & Shanna unhinged. Well, sort of. They two talk about some unserious things like GOLF (well, non-serious for us) & pretty serious things like Shanna's decision to drop out of Chicago--& overall how to decide when to do a race, and when to NOT...and all the factors that go into that decision. The conversation also touches on how we can take running too seriously & course corrections for that.

This pod is the closest thing to going on one of their early morning runs! We hope you find it entertaining and helpful!

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

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