23 episodes

Running has so many benefits for the mind, body, & soul. But it can be SO hard to keep going because, let’s face it, RUNNING IS HARD!

Join lifelong runner, running coach, and mother of two, Whitney Heins, as she talks with experts in areas such as nutrition, training and physical therapy to share their insider knowledge so you can run your best & BE your best in the time that you have.

If you’re an avid runner, we’re here to help you understand the science, simplify the complicated and remove hurdles so that your next run is not only fun and fulfilling, but fuels you with passion and purpose.

This podcast uses the following third-party services for analysis:

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The Passionate Runner Digital Authority Group, LLC

    • Health & Fitness
    • 5.0 • 7 Ratings

Running has so many benefits for the mind, body, & soul. But it can be SO hard to keep going because, let’s face it, RUNNING IS HARD!

Join lifelong runner, running coach, and mother of two, Whitney Heins, as she talks with experts in areas such as nutrition, training and physical therapy to share their insider knowledge so you can run your best & BE your best in the time that you have.

If you’re an avid runner, we’re here to help you understand the science, simplify the complicated and remove hurdles so that your next run is not only fun and fulfilling, but fuels you with passion and purpose.

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

    Natalie Mitchell - Handling Setbacks with a Fierce Mindset & The Importance of Runner Safety

    Natalie Mitchell - Handling Setbacks with a Fierce Mindset & The Importance of Runner Safety

    Episode SummaryNatalie Mitchell is a seven-time marathoner, four-time Boston qualifier and five-time triathlete who is also a mother to three incredible children and wife to her best friend, Jerold. Today, Whitney and Natalie share in a rich discussion on why we love running despite the sacrifices and heartache it can sometimes give us, handling a Marathon DNF with grace and running safety, especially in the wake of the tragic murder of Liza Fletcher. Natalie opens up about her husband’s recent life-threatening health emergency and the major lessons she has taken away from that experience.
    Episode SponsorRunner Click Pro – https://pro.runnerclick.com/ (https://pro.runnerclick.com/)
    Key Takeaways01:08 – Whitney Heins introduces today’s guest, Natalie Mitchell, who joins the show to share why she continues to return to running despite the heartache it can give us
    10:10 – A beautiful Marathon build, a devastating injury, and dealing with a DNF (Did Not Finish)
    22:56 – Natalie’s fierce mindset and her ability to play the long game
    27:25 – Natalie training and recovery journey
    34:19 – Pivoting from the Indy Marathon to a late Fall/early Winter Marathon
    39:37 – Natalie opens up about her husband Jerold’s recent life-threatening health emergency
    45:36 – Whitney and Natalie reflect on the recent murder of Liza Fletcher and the importance of keeping yourself safe while running
    52:06 – Whitney thanks Natalie for taking the time to join the show and share her story
    Tweetable Quotes“I love the Marathon so much because the training, and the discipline, and just really what you have to put into your training from every perspective - from time management, to nutrition, to setting these really fun and hard goals - those are, for me, some of the reasons I keep coming back to the distance.” (07:18)
    “We all have little aches and pains and things that happen in the Marathon. That’s just part of the sport. But it wasn’t that. It was like this hamstring is just done at this point. It’s telling me that. And now I have to listen to my body. If I push myself through just to say I crossed the finish line, A.) I’m not gonna do anything that I know I’m capable of. And B.) I’m gonna be so injured after this that who knows when I’m gonna be able to get back on the road again? So we pulled out. It was super emotional. I mean who wants a DNF? I always believe in finishing what you start and you don’t quit, but it just wasn’t meant to be that day.” (20:59)
    “I thought, ‘Ya know, I’m gonna try to make the best of the experience that I have. I’m here. There’s this beautiful stadium. There’s a lot of great things that are happening. These runners are putting their all into it and they’re having a great day. And my day is going to come, it’s just unfortunately not going to be today. But I do want to be there, and cheer other people on, and just be there and soak up the experience.” (24:14)
    “I think the big lesson here that we both want to put out to the world is that this can happen to anybody. We really feel like if this can happen to us, it can happen to anybody. You can be a runner. You can be fit. You can take care of yourself. You can feel like you’re doing all the things that you should be doing to take care of your health, and something like this happens.” (42:10)
    “I think the only thing we can do is just try to be as safe as we can and let people know where we’re going and just don’t make yourself a target. No one should be able to look at us and say, ‘I know that Whitney runs at 7am every day on this route.’ Nobody should know that.” (49:25)
    Resources MentionedWhitney’s LinkedIn – https://www.linkedin.com/in/whitney-heins-02ba3b5 (https://www.linkedin.com/in/whitney-heins-02ba3b5)
    The Mother Runners Club – https://www.themotherrunners.com/ (https://www.themotherrunners.com/)
    Natalie’s LinkedIn – https://www.linkedin.com/in/natalie-mitchell-336630123 (https

    • 53 min
    Megan Robinson - The Physiology of Fueling

    Megan Robinson - The Physiology of Fueling

    Episode SummaryMegan Robinson has been a competitive track and cross-country runner since high school and has competed in numerous long distance races, including the Boston Marathon. She is a Level 1 certified RRCA coach and registered dietician/nutritionist (RDN). Today, Megan joins the show to discuss why Marathon fueling can be so complicated, the physiology of fueling and the importance of hydration. Megan and Whitney discuss tips and best practices for carb loading, why there are mixed messages in the media about fueling and nutrition and what an ideal baseline nutrition plan looks like.
    Episode SponsorRunner Click Pro – https://pro.runnerclick.com/ (https://pro.runnerclick.com/)
    Key Takeaways01:08 – Whitney Heins introduces today’s guest, Megan Robinson, who joins the show to share her experience as a Level 1 certified RRCA coach and registered sports dietician
    09:21 – Why Marathon fueling can be so complicated
    11:41 – Mixed media messages about fueling and nutrition
    14:18 – The physiology of fueling
    19:08 – The importance of hydration and the role of electrolytes
    25:08 – Megan’s recommended baseline nutrition plan
    33:26 – How runners should time their gels and electrolytes
    41:49 – The dangers of dehydration and low blood sodium
    46:41 – Megan’s thoughts on taking caffeine during races
    55:41 – Tips and best practices for Carb loading
    1:02:39 – Whitney thanks Megan for joining the show and wishes her luck in her next ran in Chicago
    Tweetable Quotes“It really made such a difference and impacted my life and how I saw nutrition. Especially to a teenager - especially as a female - you get those mixed messages. You look at your body type. You have negative body image often.” (06:37)
    “I think the Marathon training is the hardest just because most of us are not used to eating on a run. Our gut is not used to taking in nutrition. So, when I start talking to the athletes I coach, who are training for Marathons, it’s really starting with the basics of getting your body used to taking in a little nutrition. So, I think it’s fear of taking in nutrition, lack of knowledge of how much your body actually needs, and understanding the physiology of why you need it.” (10:50)
    “If you don’t have Type 1 Diabetes, your body has this wonderful regulation system. So, if your liver has enough glycogen in it, then if you start to exercise and don’t eat something and your blood sugar starts to drop, your liver will make enough sugar to regulate your blood sugars.” (15:23)
    “When you’re dehydrated, your blood thickens. So, when that blood thickens, it’s increasing your heart rate, it’s increasing your blood pressure, it’s increasing your perceived effort. And it makes it a lot harder to get that oxygen to the working muscles.” (22:31)
    “Once we start getting into longer runs, like Marathon training, I usually recommend taking anywhere from four to eight ounces of fluid every fifteen minutes.” (29:36)
    “So don’t feel like you have to replace every amount of sodium that you’re sweating out. You just don’t want to get to a point where you’re diluting your blood sodium levels. And what I mean by that is that if you were on a long run, it’s a hot, humid day, and you’re only taking in water, your risk is lowering your blood sodium levels, and that can be dangerous. That’s what we call hyponatremia, which is low blood sodium.” (41:49)
    “A general way to carb load without getting too nuts and counting grams of carbohydrate and ruining your total diet is by shifting your calories to eating more carb-based foods and reducing the fat and protein in your diet.” (56:54)
    “The purpose of carb loading is to really maximize that muscle glycogen. And it’s been shown that it possibly could increase your performance by three percent. But the downside is obviously you’re shifting your calories, it’s a diet change that your body’s probably not used to, and you will gain some w

    • 1 hr 4 min
    Amanda Brooks - Beyond the Clock: Running Wisdom For Middle-Of-The-Pack Runners

    Amanda Brooks - Beyond the Clock: Running Wisdom For Middle-Of-The-Pack Runners

    Episode SummaryAmanda Brooks is a renowned running coach for middle-of-the-pack runners and founder of one of the top running blogs out there, Run To The Finish. As a certified running coach and personal trainer, she’s helped thousands of runners over the last ten years run over 26,000 miles and believes running is more important now more than ever. Today, we learn why Amanda decided to be a trailblazer in the running blogosphere, launching one of the first ever blogs about running. She provides tips for staying injury-free, training healthy and celebrating all goals, big and small.
    Episode SponsorRunner Click Pro – https://pro.runnerclick.com/ (https://pro.runnerclick.com/)
    Key Takeaways01:15 – Whitney Heins introduces today’s guest, Amanda Brooks, who joins the show to share her passion for writing and how she turned blogging into a career
    11:33 – How Amanda fell in love with running
    13:31 – Catering to middle-of-the-pack runners
    18:15 – Enjoying the process and celebrating the little moments
    24:23 – Amanda speaks to redefining what a ‘runner’ is
    27:50 – Advice Amanda would give to new runners who are struggling with being consistent
    32:25 – Why strength training is critical for runners and other best practices for staying healthy
    37:17 – Common mistakes most runners make and common myths about running
    41:19 – What the future holds for Amanda as she enters her forties
    44:23 – How Amanda winded up in Colorado
    45:33 – Whitney thanks Amanda for joining the show and lets listeners know where they can connect with her
    Tweetable Quotes“Even as a little kid, I wanted to be a writer. I wrote stories and took them into my teachers like not homework, just stories...I just knew I wanted to write.” (07:20)
    “A lot of people who started a blog and wanted it to be a business immediately had no business experience. Whereas, I had ten years of leading Fortune 500 companies through projects. So, I immediately was able to respond to businesses like I was a business, and I think that shifted a lot of things.” (11:04)
    “I think for a lot of people it’s a process of ‘go for the goal,’ and then have a season where you’re just running and enjoying your fitness and then go for a goal. Too often we just go from goal to goal to goal to goal. And that’s where I see a lot of the burnout and the frustration.” (18:15)
    “You don’t have to run. There are ways to be healthy, and happy, and fit. But if you want to run, go to a race and look at the people crossing the finish line. They are every size, every age, every gender. If you want to run, this is one hundred percent doable.” (25:01)
    “Oftentimes, it’s coming back to your ‘why.’ Pace is not your why. It’s not what makes you show up. It’s not why you started running. And then, it really is thinking about what actually brings you joy on your runs?” (36:16)
    Resources MentionedWhitney’s LinkedIn – https://www.linkedin.com/in/whitney-heins-02ba3b5 (https://www.linkedin.com/in/whitney-heins-02ba3b5)
    The Mother Runners Club – https://www.themotherrunners.com/ (https://www.themotherrunners.com/)
    Amanda’s LinkedIn – https://www.linkedin.com/in/amandabrooksmclatchie/ (https://www.linkedin.com/in/amandabrooksmclatchie/)
    Run To The Finish – https://www.runtothefinish.com/ (https://www.runtothefinish.com/)
    Run To The Finish Facebook – https://www.facebook.com/RunToTheFinish/ (https://www.facebook.com/RunToTheFinish/)
    Run To The Finish Instagram – https://www.instagram.com/runtothefinish/ (https://www.instagram.com/runtothefinish/)
    Run To The Finish Pinterest – https://www.pinterest.com/runtothefinish/ (https://www.pinterest.com/runtothefinish/)
    Run To The Finish Twitter – https://twitter.com/runtothefinish (https://twitter.com/runtothefinish)
    Run To The Finish YouTube Channel – https://www.youtube.com/runtothefinish (https://www.youtube.com/runtothefinish)
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    • 46 min
    Nicole Shallow - The Anatomy of Sleep: The Impact on Athletes & Runners Alike

    Nicole Shallow - The Anatomy of Sleep: The Impact on Athletes & Runners Alike

    Episode SummaryBoard-certified behavior analyst and sleep expert, Nicole Shallow joins the show to discuss why sleep is so crucial, especially for athletes and mother runners. From her own experience with struggling with sleep from early childhood, Nicole realized that knowledge is power. Through learning about sleep science, what is sleep, and how our behaviors impact our ability to sleep soundly, she was able to transform her own mental and physical health. Today, Nicole shares her passion so that others can take back the night and conquer their days. Nicole breaks down the anatomy of a sleep cycle and provides tips and best practices for optimizing sleep.
    Episode SponsorRunner Click Pro – https://pro.runnerclick.com/ (https://pro.runnerclick.com/)
    Key Takeaways01:04 – Whitney Heins introduces today’s guest, Nicole Shallow, who joins the show to share her struggles with sleeping and how she was able to fix her sleep and transform her mental and physical health
    09:01 – How the Technology Age has impacted our sleep
    11:31 – Why sleep is so important, especially to athletes
    14:40 – The anatomy of a sleep cycle
    20:04 – Best practices for improving quality of sleep and disruptive sleep habits to avoid
    26:02 – Sleep and running
    35:04 – Benefits of napping
    38:03 – Weaning off sleep aides
    40:49 – How to know if you are not getting enough sleep
    46:23 – Whitney thanks Nicole for joining the show and lets listeners know where they can connect with her
    Tweetable Quotes“The Technology Age really has impacted sleep for everybody. And the research is pretty pronounced on that where, especially in teens and children, they’re learning to soothe using technology.” (09:02)
    “When we sleep, all of the healing happens, both mentally and physically. And the research is unable to find any system in the body that doesn’t benefit from this. Hormone balance, muscle repair and growth, mental health and managing thoughts and emotions, and problem solving. All of these things happen while we sleep.” (12:07)
    “Your REM sleep is so important for emotional regulation, storing memories, and a lot of your mental health side of things too.” (16:42)
    “It is figuring out what your body needs. So, if you ask yourself, ‘Am I getting injured? Am I getting sick? Are these things happening to me? Why can I never get ahead or move forward in my running?’ Maybe it is taking a look at the sleep and seeing if you can improve the quality of the sleep that you’re getting. Sometimes it’s not even about quantity; it’s the quality.” (19:29)
    “Alcohol actually limits your REM sleep as well as your deep sleep. So, your sleep is sedated. You’ve effectively sedated yourself into sleep, because that’s what alcohol is, it’s a sedative. And you’re not going to achieve those same quality deep restorative sleep. You’re not gonna spend that much time there. And then same with REM sleep; you’re not gonna get much of it. That’s why sometimes if your body is processing it overnight, you get kicked out of REM sleep.” (24:37)
    “Sleep begets sleep. So, the more sleep that we get, the more sleep that we want. So once kids start sleeping through a couple of those wakings - and it’s not conscious - their bodies want more of that.” (33:26)
    Resources MentionedWhitney’s LinkedIn – https://www.linkedin.com/in/whitney-heins-02ba3b5 (https://www.linkedin.com/in/whitney-heins-02ba3b5)
    The Mother Runners Club – https://www.themotherrunners.com/ (https://www.themotherrunners.com/)
    Nicole’s Website – https://www.yourbehaviourgal.com/ (https://www.yourbehaviourgal.com/)
    Nicole’s LinkedIn – https://www.linkedin.com/in/nicoleshallow/?originalSubdomain=ca (https://www.linkedin.com/in/nicoleshallow/?originalSubdomain=ca)
    Nicole’s Instagram – https://www.instagram.com/yourbehaviourgal/?hl=en (https://www.instagram.com/yourbehaviourgal/?hl=en)
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    Podcast Production and Marketing by https://full

    • 50 min
    Mary Cates - Running Undone: Battling Adversity & Giving Yourself Grace

    Mary Cates - Running Undone: Battling Adversity & Giving Yourself Grace

    Episode SummaryMary Cates is a running coach, an ultra-Marathoner, and cancer survivor. Mary has been working with athletes since 2013 and coaches every distance from beginner to ultramarathon as well as multi-sport endurance athletes including Sprint, Olympic and Ironman Tri's. Mary’s motto is simple, but it takes a long time to embrace: brain before legs. Training the body is great but to get to the next level, you've got to dig inside. Today, Whitney and Mary reflect on how training and running expectations change as you get into your forties and beyond. Mary opens up about her battle with a rare type of brain cancer and how her journey has kept her as motivated as ever to continue doing what she loves: running.
    Episode SponsorRunner Click Pro – https://pro.runnerclick.com/ (https://pro.runnerclick.com/)
    Key Takeaways01:17 – Whitney Heins introduces today’s guest, Mary Cates, who joins the show to share her inspiring story
    09:16 – Mary opens up about her diagnosis and battle with a rare brain cancer
    13:42 – Staying in the moment and the decision to pursue Ultra Running
    19:19 – Training tips for running into your forties and beyond
    25:43 – Strength-training and dieting
    31:55 – Setting expectations, patience and Race Day
    36:14 – What keeps Mary passionate about running
    38:33 – Whitney thanks Mary for joining the show and lets listeners know where to follow her
    Tweetable Quotes“I think that first time around, when I came through it [battling cancer], I sorta thought I was tougher. I’m tough, I got through that. But then the second time it was so humbling that it just changed my perspective on everything. Looking back it made me a better coach.” (10:23)
    “Running is the thing that helped to remind me that I’m me and not ‘Mary the cancer patient.’ It let me just block out all that other stuff even when I could only run a mile. It gave me the ability to be me. I completely lost the feeling that I was anything but this patient. But when I ran, I remembered, ‘Oh yeah, you’re more than that.’ We get really in it with our training. It’s such a gift. It is the thing that allows you to take a break from the rest of the world.” (12:20)
    “When you’re forty and over, you can’t hide from it. And you end up just digging this hole and it’s so hard to get out of. For me, the biggest thing is just making sure my easy runs are actually easy runs. That’s a huge thing for me, for sure.” (20:57)
    “I eat a lot of food. And I think that’s probably also - again knock on wood - one of the reasons I stay relatively healthy. I’m not in the camp of limiting too many things.” (28:50)
    “Races, to me, are the celebration of the life that you’ve had of running. Especially if you’ve been doing it as long as we’ve been doing it. I think Race Day is really a different thing. Anything can happen on Race Day.” (32:24)
    Resources MentionedWhitney’s LinkedIn – https://www.linkedin.com/in/whitney-heins-02ba3b5 (https://www.linkedin.com/in/whitney-heins-02ba3b5)
    The Mother Runners Club – https://www.themotherrunners.com/ (https://www.themotherrunners.com/)
    Unrunning Website – http://unrunning.com/ (http://unrunning.com/)
    Mary’s Instagram – https://www.instagram.com/un_running/?hl=en (https://www.instagram.com/un_running/?hl=en)
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    Podcast Production and Marketing by https://fullcast.co/ (FullCast)


    This podcast uses the following third-party services for analysis:

    Chartable - https://chartable.com/privacy

    • 40 min
    Gina Rouse - Learning to Face Your Fears, Let Go and Not Be Defined By Numbers

    Gina Rouse - Learning to Face Your Fears, Let Go and Not Be Defined By Numbers

    Episode SummaryGina Rouse has over 20 years of experience at the highest levels of the running world. As a competitive athlete, she first met success at the scholastic level as a state champion and parlayed that success into a college scholarship to the University of Tennessee-Chattanooga where she became a Southern Conference runner of the year. Gina has continued her success into adulthood, after beginning a family, where she has continued to craft and update her pursuit of the highest levels of achievement as a runner. Today, Whitney and Gina reflect on Gina’s achievements as a runner, why she needed to step away from running, and what keeps her inspired to chase big goals in her forties.
    Episode SponsorRunner Click Pro – https://pro.runnerclick.com/ (https://pro.runnerclick.com/)
    Key Takeaways01:17 – Whitney Heins introduces today’s guest, Gina Rouse, who joins the show to share her running origin story, her collegiate career and how she overcame an eating disorder
    19:14 – A return to competitive running and becoming a mother
    22:29 – How Gina met her husband, a shared bond, and delicate communication
    31:04 – A gritty mentality and the capacity to dig deep
    35:31 – Being comfortable being uncomfortable
    39:55 – Turning forty and overcoming mental doubts
    48:00 – Whitney thanks Gina for joining the show and lets listeners know where to follow her
    Tweetable Quotes“After college I really just needed to have some time to step away from the sport and not be so identified with eating, sleeping, and breathing, running track and cross country.” (11:45)
    “For a good long while in the recovery process, measuring and focusing on what I was asked to do as far as I need to have this much protein, fat, and carbs. It was something I could focus on, but it was a healthy focus.” (13:06)
    “It has been the most beautiful unraveling of all of that tightly wound part of me. Having three daughters has just broken that down in a great way. It’s so uncomfortable at times because I want so badly for all the ducks to be in a row, but it’s so wonderful that God uses the kids to help us get over ourselves.” (20:40)
    “Matt has really taken the back burner with a lot of his training over the last few years, especially with the last Olympic Trials. That whole year before the Olympic Trials, he really backed off on his goals in a concerted effort to allow me the extra time to do what I felt like I needed to do to prepare. That’s a huge sacrifice on his part and I hope to be able to give him that time and space too.” (29:39)
    “I’ve always had this drive, as soon as I started cross country, to be the best. And to be the best, I’ve got to see what they’re doing and do it.” (32:37)
    “It is wise of us to be a lot smarter about training. I don’t quite train as hard as I did even just a couple of years ago. And while that’s difficult to mentally come to terms with, when you feel better physically and you’re not on the verge of overtraining, then I think we can still get a lot out of our systems even at a more mature age.” (43:53)
    Resources MentionedWhitney’s LinkedIn – https://www.linkedin.com/in/whitney-heins-02ba3b5 (https://www.linkedin.com/in/whitney-heins-02ba3b5)
    The Mother Runners Club – https://www.themotherrunners.com/ (https://www.themotherrunners.com/)
    Knoxville Endurance – http://www.knoxvilleendurance.com/index.htm (http://www.knoxvilleendurance.com/index.htm)
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    Podcast Production and Marketing by https://fullcast.co/ (FullCast)


    This podcast uses the following third-party services for analysis:

    Chartable - https://chartable.com/privacy

    • 49 min

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