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If you are going through or will be approaching perimenopause—this episode is for you.

Natalie Mitchell and I have a honest conversation about what it’s like to train for big running goals while experiencing perimenopause symptoms.

Natalie is a master’s runner in her 50s, on a mission to achieve a sub-3 marathon time—a goal she has passionately pursued for years. Recently, she opened up on her Instagram account, @natrunsfar, about the unexpected changes she’s faced in her running journey as she encounters the symptoms of perimenopause, including heaviness, bloating, hot flashes, disrupted sleep, and sluggish runs.

We talk about:

🌀Our shared experiences at running past 40,

🌀What has happened us alleviate symptoms so we feel better running,

🌀How we have adapted our training to keep chasing our goals,

🌀And how big goals keep us pushing and living life to the fullest.

MORE ABOUT NATALIE MITCHELL:
Natalie Mitchell is a certified running coach with a strong background in distance running. She has written for Women's Running Magazine and has coached many athletes to their first marathon and beyond. A former Division 1 cross country and track athlete at UC Santa Barbara, Natalie has completed 15 marathons, with personal records of 3:05 in the marathon (2019) and 1:27 in the half marathon (2018).

Currently, she serves as an Assistant Coach for high school cross country and track, and she engages with athletes both in person and online. Natalie co-hosts the Suite Run podcast with her husband Jerold, where they chat with passionate runners about their journeys.

RESOURCES:
Instagram: @natrunsfar
Blog & coaching: natrunsfar.com.
Podcasts: SuiteRun with her husband Jerold & The Eleven Podcast with her son Josh.

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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

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Moms are notorious for putting themselves last. Hildee Weiss was the epitome of this. At 46, she was adevoted wife, mother, and grandmother, who moved through life feeling worn down, invisible, and convinced that transformation belonged to other people—thinner people, younger people, braver people.

Then one ordinary day, she asked herself a question that would rewrite everything she believed about who she could become: What if I tried?

What you are about to listen to today is the definition of inspiring—of someone who feels like it is too late or that change belongs to other people—taking the step and realizing, that yes, they can – you can—change your life.

Hildee is the author of the book Embracing My Inner Athlete, published by Library Tales Publishing, out next month, where she shares her inspiring journey from a sedentary lifestyle to becoming an avid runner, completing numerous 5Ks, half marathons, Spartans, and trail races.

Hildee and I discuss:

🌀the importance of prioritizing health and wellness for moms,
🌀emphasizing the need to pursue passions that bring purpose and fulfillment,
🌀her experiences with injuries,
🌀and the powerful mindset shift from feeling obligated to run to truly embracing the joy of movement.

More than a running story, Hildee’s experience is a testament to second chances and the quiet, radical act of choosing yourself. For every woman who has ever felt stuck, sidelined, or “too late” to begin, her journey offers one powerful truth: You’re stronger than you think — and your next chapter can start with a single step.

RESOURCES:
💗Instagram at @momoffive68 and @Hildeeweiss
💗Pre-order her book on Amazon, Barnes & Noble, and Library Tales Publishing.

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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

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Today's BONUS EPISODE features not an amazing mother runner but an amazing HUMAN, my dear friend: Amanda Martin.

Amanda just crushed the Eugene Marathon with an astounding time of 2:34:20, marking an 8-minute personal record. This impressive feat makes her the third fastest woman in the history of the Eugene Marathon and the seventh fastest American woman on an unaided course in 2026.

Despite not being a mom, Amanda's story is one that needs to be heard and I know it will inspire you.

Her success didn’t come easily; it was the result of an 8-year journey filled with significant life changes, moves, family losses, injuries, self-doubt, and marathon challenges. Even just a week before the race, Amanda and I were discussing her goal of achieving the Olympic Trials marathon qualifying time, and possibly pivoting to the half-marathon qualifying time as the final 10k of the marathon had always eluded her.

But not anymore.

In this episode, we dive deep into Amanda’s inspiring story:

🌀exploring her incredible negative split during the race, where she closed strong with 5:30 mile splits and still had more to give;

🌀we discuss the mental shifts, training adjustments, and nutritional choices that fueled her success;

🌀and what fuels her unwavering determination to pursue her Olympic Trials dreams, despite facing heartbreak and setbacks.

I am so excited to share Amanda's remarkable story.

RESOURCES:

Instagram: @Amanda.e.martin & her coach @jdcunningham97 / @cunninghamrunning

Nonmio

NeverSecond

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

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What are the training tweaks a runner needs to run their best? That is the BIG question I asked Running Coach Montana DePasquale and her answer may surprise you.

Montana is a running coach I have long admired due to her knowledge of the sport and approach to coaching. With a background in competitive running herself, running for Bucknell University, Montana understands the nuances of training, injury prevention, and mental fortitude essential for success in the sport. Her commitment to continual learning keeps her updated with the latest training techniques and innovations in the running world, ensuring that her athletes receive the best guidance possible.

In this episode we get to know Montana more as a runner and mother before we dive into topics such as:

🌀the 3 training tweaks runners can make to level up their training

🌀mental strategies to feel focused yet relaxed in your training and on race day

🌀the importance of knowing the psychology of a runner

🌀the personal struggle she had that led her to go all-in on strength training--& why she thinks strength training is CRITICAL for every runner

& much more.

You will leave this conversation feeling empowered to get the most out of your training.

RESOURCES:

Website: www.coachmontanadepasquale.com

Instagram: @coachmontanadepasquale

THANK YOU, SPONSORS!:

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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

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Remember how running was a form of punishment as a kid? Talking during gym class? Run. Not listening when the soccer coach is talking? Run. That is honestly how I got into running. Because I would end up running all of soccer practice, I figured I might as well do the sport my dad wanted me to do anyway.

Running was once a form of punishment for Ally Brettnacher, too. And then that evolved into punishing her body for unhealthy choices or the way she felt about it as a young adult

But as life went on, her relationship with running changed. And instead of being a source of punishment, it evolved into a source of pride and celebration--and an example she can set for her kids.

In this episode, Ally is open and honest about her journey. We talk about

🌀 how she ensures her relationship with running sets a positive example for her girls
🌀 how she keeps running fun while also seeking to challenge herself and get better
🌀 her passion for supporting Ainsley's Angels and the running community, and so much more.

You may recognize Ally's name: she is not just a dedicated runner and mom of two; she’s also the driving force behind Athlete Bouquets, a unique gift concept filled with goodies for runners, and the host of the Finish Lines and Milestones Podcast which is also in the Sandy Boy Productions family—just like this podcast.

With a remarkable record of almost 70 half marathons and 9 marathons, Ally is a wealth of knowledge and stories to share.

RESOURCES:

Instagram: @allytbrett_runs
Business: www.athletebouquets.com
Podcast: Finish Lines & Milestones

Ainsley's Angels

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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

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This week, we are going inside Amy Hoagland's MAJOR BREAKTHROUGH as a runner. Amy's story is inspiring and mind-blowing...her training, her demanding job, her recent recovery from anorexia and a sacral fracture, to her jump in times. WOW. WOW. WOW.

Amy works as a Neurosurgery Nurse Practitioner, is a mom of two, and very ambitious runner aiming to take a major chunk off her marathon time at BOSTON THIS WEEKEND! Not long ago Amy was running marathons snugly in the 3+ hour range and now she is an Olympic Trials Marathon hopeful. Indeed, her training Boston has included a 2:45 treadmill marathon and a 1:16 half marathon.

In this episode, we dive deep into:

🌀the key factors that led to Amy's breakthrough
🌀Amy’s training which included a 2:45 treadmill marathon and a 1:16 half marathon
🌀how she manages to train at a high-level with a demanding job and a husband who also has a demanding job, and two young kids
🌀her management of "mom guilt," judgement for her training, and self-care as a busy mom
🌀the lessons and strength Amy drew from her anorexia relapse and sacral fracture injury

Amy offers valuable insights on setting a positive example for her children, carving out time for herself, and overcoming obstacles along the way. This is a candid conversation filled with motivation, resilience, and hope for all mothers striving to pursue their passions!

RESOURCES:
💗Instagram: @Tinkgoestoarizona and her coach @lewiselliotracing

💗Eating Disorder Help

THANK YOU, SPONSORS!:

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💗 ZBIOTICS a pre-Alcohol probiotic drink that breaks down the byproduct of alcohol responsible for rough mornings. SAVE 15% with 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.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com

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Have you ever been so frustrated with trying to figure out why something hurts or you feel bad--and it seems like no one in the health care system can or wants to help you?

Celeste Goodson can relate.

A lifelong runner, who actually built a business helping pros like Allyson Felix and Steph Bruce keep running after childbirth, Celeste started losing control of her left leg while running. Eventually, this developed into a chronic and painful condition that made her unable to walk.

Celeste, founder of ReCore Fitness, a groundbreaking program dedicated to helping pregnant and postpartum athletes train and retrain their core and pelvic floor, went from doctor to doctor, got test upon test, and still couldn't find the right answer. Today, I am happy to share--some 8 years later, she is getting closer and is now able to run--some.

Celeste's story is one of pure perseverance--and you will leave feeling inspired to not give up on your health or yourself, even when it seems hopeless.

Some topics we dive into:

🌀 Her journey of misdiagnoses and what she’s learned,

🌀 The one thing runners should tell doctors to get the care they need,

🌀 How she has coped with the loss of running, and

🌀 The role low iron played in her running career.

We hope this conversation provides guidance and courage for anyone facing perplexing health challenges.

RESOURCES:

Recore Fitness

IG: @recorefitness

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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

Send us Fan Mail

If you're a mom, a master’s athlete, or someone navigating the ups and downs of running—especially as you chase those BIG goals—this episode is for you! Lisa Goodin made her marathon debut at the California International Marathon this past December, finishing with an impressive 2:36 and qualifying for the Olympic Trials at the age of 39. This was not just her first marathon as a mom but also her first in nearly two decades, having previously sworn off the distance after a challenging college experience.

Lisa's story is one of determination and resilience. After years of competing in shorter distances and half marathons, she finally took the leap back into the marathon world, encouraged and coached by her husband, a sports science professor.

We chat about:

🌀 Lisa's unique training regimen

🌀 Explore what keeps her motivated during tough moments,

🌀 and discuss how she expertly balances intense training with the demands of being a mom.

My conversation with Lisa is sure to give anyone the courage to go after the thing they've dreamed about.

MORE ABOUT LISA:

Lisa is a wife and a mother of three kids—14, 12 and 10 years old—and a distance runner in San Diego, California. She is coached by her husband of 15 years, is sponsored by Fluid Sports Nutrition, and runs for Prado Racing Team. When she’s not driving kids all over town or training, she loves to read, write, walk with friends, and spend time with her family at the beach.

In December, Lisa qualified for her first Olympic Trials in the marathon with a 2:36:46. She’s run a 74 minute half marathon and recently placed 20th in the US Half Marathon Championships. She has a 5,000m PR of 16:23. Last summer she took a stab at breaking 5 in the mile and, as a distance runner, was thrilled to hit 4:51.

RESOURCES:

IG: @lisamichellegoodin

THANK YOU SPONSORS!:

💗AMAZFIT offers high-quality wearable tech for half the price! Save 10% on the GPS watches.

💗CURE HYDRATION delicious & clean hydration: Save 15% 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.com
• Instagram: @themotherrunners
• YouTube: The Mother Runners
• whitney@themotherrunners.com