Welcome to The Mother Runners
I’m Whitney Heins, the founder of The Mother Runners, a VDOT-O2 certified running coach, 2:54 marathoner, 1:20 half-marathoner, freelance writer, a former award-winning TV news journalist…and most importantly, a mom of two beautiful, crazy kids. My insights and The Mother Runners have been featured by Nike, SELF magazine, Runner’s World, Women’s Running Magazine, Huffington Post, the recent Born to Run training guide, and more.
I’m thrilled to share all I learn with you so you can be your best selves on and off the roads. After all, running makes us better mothers, and vice versa.
Running is such an individual sport but when you become a mother, it can require a whole team of people and major schedule finessing to help you get out the door. It can require countless times of crying babies being pulled off you and pre-pre-dawn wake-ups to ensure it happens before the day’s craziness sets in.
At The Mother Runners, you’ll find information for all things at the intersection of running and motherhood brought to you by my personal experiences and research, and conversations with other Mother Runners and experts.
Get insider tips for fitting in training, expert postpartum fitness advice, and effective strategies for balancing motherhood and your running goals. Join us to prioritize self-care and achieve your personal best.
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The Blog
The Latest
3 Things I Wish I Knew as NEW Mother Runner
My three tips for new moms are to get your bloodwork done, see a pelvic…
Yes, You Can Run with Diastasis Recti!
Diastasis Recti, a widening of the connective tissue between the abdominal muscles that is associated with weakness…
Can Exercise Help Morning Sickness?
Morning sickness is a common symptom of being pregnant. This nauseous feeling can make doing…
Postpartum Kegel Exercises Aren’t Enough for Runners
There is a misconception that doing postpartum Kegels exercises is enough to ready the body…
Running After C Section: What to Know
A C-section, or Caesarean, is a major abdominal surgery that delivers a baby through a…
Treadmill and Pregnancy: Yay or Nay?
Your treadmill and pregnancy can work together well. Some of the discomforts and risks of…
Motherhood Running
3 Things I Wish I Knew as NEW Mother Runner
My three tips for new moms are to get your bloodwork done, see a pelvic…
Yes, You Can Run with Diastasis Recti!
Diastasis Recti, a widening of the connective tissue between the abdominal muscles that is associated with weakness…
Can Exercise Help Morning Sickness?
Morning sickness is a common symptom of being pregnant. This nauseous feeling can make doing…
Postpartum Kegel Exercises Aren’t Enough for Runners
There is a misconception that doing postpartum Kegels exercises is enough to ready the body…
Running After C Section: What to Know
A C-section, or Caesarean, is a major abdominal surgery that delivers a baby through a…
Treadmill and Pregnancy: Yay or Nay?
Your treadmill and pregnancy can work together well. Some of the discomforts and risks of…
Run Training
2 Weeks vs. 3 Weeks: How Long Should You Taper for a Marathon?
10 Best Cheap Running Shorts for Women for Spring
I am rounding up the ten best cheap running shorts for women based on my…
9 Best Hill Workouts for Runners (+ Hill Training Guide)
Hill training makes runners stronger and faster. It builds both muscular strength and cardiovascular endurance….
Half Marathon PR Pacing Strategy + Half Marathon Pace Chart
A successful half marathon pacing strategy involves going out slower than your race pace so…
Bust Through a Running Plateau (8 Training Strategies)
A running plateau is when your running performance isn’t improving despite running regularly. Reasons for…
Can Breastfeeding Lead to Bone Injuries Postpartum in Runners?
Pregnancy and breastfeeding can lead to bone injuries postpartum, particularly if you breastfeed beyond 12…
Weather-Related Running Tips
What to Wear for a Cold 5K
Running a cold 5k can be confusing and challenging. Dressing in moisture-wicking layers and running…
10 Best Cold Weather Masks for Running
Wearing the right clothing is key for staying consistent with your winter running. Many runners…
How to Protect Your Skin When Running in Cold, Dry Air
The air in the winter is dry and can dehydrate your skin. You can protect…
My Top Ten Best Cold Weather Running Gear for 2024
Winter runs can be bearable if you wear the right great. My favorite cold weather…
10 Warmest & Best Cold Weather Running Tights for Women
Staying warm while running in the cold is key for staying motivated and not getting…
10 Best Running Gloves & Mittens for Cold Weather: Tested & Reviewed
Staying warm while running in the cold is important for staying consistent with your running…
Motivation
45 Best Motivational Running Quotes for Race Day
Motivational running quotes are “attentional cues,” says sports psychologist Dr. Haley Perlus. They can trigger…
Are You Too Strict About Your Running?
Many runners have Type A personalities who can be very rigid with their training. Being…
How to Avoid the Comparison Trap in Running
Comparing yourself to other runners is human nature. If you can compare yourself to your…
Running Injuries: Can Anxiety Make My Physical Symptoms Worse?
Reviewed by Dr. Haley Perlus: Right now, I am returning to running with two health…
How to Start Running: A Complete Guide for Beginner Runners
Learning how to start running can feel daunting. I make it simple with running tips…
15 Running Documentaries to Watch This Winter
There is no better time than winter to cozy up indoors with a hot cup…
Gear
10 Best Cheap Running Shorts for Women for Spring
I am rounding up the ten best cheap running shorts for women based on my…
What to Wear for a Cold 5K
Running a cold 5k can be confusing and challenging. Dressing in moisture-wicking layers and running…
10 Best Cold Weather Masks for Running
Wearing the right clothing is key for staying consistent with your winter running. Many runners…
10 Best (& Most Accurate) Foot Pods for Runners
A running foot pod can supply runners with near 100 percent accurate running data for…
The 6 Best Recovery Sandals & Shoes for Runners
Research supports that fatigue is reduced and runners experience faster recovery when they wear a…
7 Best Maternity Running Tights for Pregnant Runners
Pregnancy can be uncomfortable enough. Too tight waistbands and saggy pants can make it worse….
Most Popular
How to Avoid the Comparison Trap in Running
Comparing yourself to other runners is human nature. If you can compare yourself to your…
How to Start Running: A Complete Guide for Beginner Runners
Learning how to start running can feel daunting. I make it simple with running tips…
Postpartum Running Guide
Everything you need to know about how to get back into running after pregnancy. When…
A Complete Guide to Running While Pregnant
Are you pregnant and wondering if running is safe for you and your baby? If…
The 16 Best Running Safety Gear Items
It’s that time of year where runners find themselves logging miles in the darkness as…
8 Best Budget Running Watches
Running watches, especially GPS running watches, are no small investment. I found 8 budget running…