Recovery for Runners: What Works, What Doesn’t, & What We Do

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In this episode of the Miles with Moms podcast, we discuss recovery from running—what we do, what works, what doesn’t. Our conversation highlights the balance between personal well-being and the demands of motherhood. We talk about what recovery tools and supplements are worth it, the significance of fueling the body for optimal performance, and how you know if you are over-doing it. Our dialogue emphasizes the need for a balanced approach to training and recovery, highlighting the importance of listening to one's body and making necessary adjustments. The conversation wraps up with practical recommendations for maintaining wellness and a positive mindset. 

This pod starts with our usual banter — which ends up discussing what we look for in friendships with other moms. 

We hope we keep you company on your next run, car line, or laundry folding! 

Chapters

00:00 Introduction to Recovery Conversations

05:47 The Importance of Protecting Your Peace

08:46 Authenticity in Social Interactions

11:33 Embracing Imperfections in Daily Life

14:18 Setting Boundaries as a Parent

14:58 The Journey of Recovery

15:55 Fueling for Performance

18:45 The Basics of Recovery

19:39 Importance of Sleep and Mobility

21:09 Small Habits, Big Changes

23:01 Dynamic Warmups and Mobility

24:26 Recovery Tools and Techniques

28:56 Understanding Muscle Recovery

31:56 Simplicity in Recovery

32:59 The Importance of Recovery in Training

36:48 Key Recovery Strategies for Runners

40:12 Listening to Your Body: The Balance of Rest and Activity

44:02 Nutrition and Supplements for Optimal Recovery

48:20 Final Thoughts and Reflections on Training and Recovery

MENTIONS:

Firefly Recovery Straps

Collagen

Collagen for Runners FAQ

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 now runs ultras (& sometimes even wins them!). 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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