Running after having a baby is HARD--& is so different for each pregnancy. In this episode, we unpack our experiences with running postpartum, including the mistakes we made because we had a lack of knowledge related to pelvic floor health. We discuss how we felt, when we felt "normal", and things we would have done differently. We also discuss the role sleep deprivation and hormones can play!

Tricia, a doctor of physical therapy with an emphasis on postnatal care, answers our listeners' questions related to running postpartum including how to return to run, how to stop leaking, whether you can run with diastasis recti, and more. Tricia also busts myths related to running after having a baby.

Whitney shares her advice as a running coach who coaches postpartum runners, including how she would train a postpartum runner for a marathon.

Our main message to all mother runners coming back after having a baby is that each postpartum journey is different. Do not compare yours to another! Also, see a pelvic floor physical therapist!! You can find one here:
https://www.aptapelvichealth.org/ptlocator

We also give a Shout-Out to our Mother Runner of the Week, Francesca @5ammommyrunner on Instagram!

Chapters

00:00 Welcome to Miles with Moms Podcast
01:00 Introduction to Postpartum Running
03:01 Mother Runner Shout Out: Francesca's Journey
06:00 Diverse Experiences of Postpartum Running
09:00 The Importance of Recovery and Rehabilitation
11:59 Navigating Postpartum Challenges
15:02 Lessons Learned from Personal Experiences
16:03 Postpartum Running Experiences
19:59 Pelvic Floor Awareness and Health
21:55 Misconceptions About Diastasis Recti
25:49 Returning to Running Postpartum
31:14 The Importance of Sleep in Recovery
42:06 Postpartum Running: Getting Back on Track
43:47 Understanding Individual Recovery Times
44:44 Navigating the Postpartum Journey
49:39 Individualized Training Plans for Postpartum Runners
54:18 The Long View: Longevity in Running
56:34 Embracing the Postpartum Experience
01:00:42 Community and Support in Motherhood

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 5-year injury cycle which included a 2:54 marathon and 1:20 half marathon, she is training to run faster as a master’s athlete. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids under 8, including twins. She returned to running in 2021 after an 11-year break, running most recently 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 completed her first 50k in the fall of 2024, and is now hooked! 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. She’s since cut more than an hour off her marathon time and gunning to break 3 hours. IG: ...