Send us a text

THIS IS YOUR YEAR TO GET CONSISTENT WITH YOUR STRENGTH TRAINING!

In today’s episode, we dive into the third installment of my special GOAL GETTER series, designed to help you seize your goals this year.

In previous episodes, I've engaged with a behavior change coach to help you make and break habits, and a registered dietitian to fine-tune your nutrition for 2026. Today, I’m PUMPED to welcome strength coach Mary Johnson, the founder of Lift I Run I Perform.

If you've been thinking about starting or leveling up your strength training, you're not alone! Strength training is a game changer for runners—it improves performance, reduces the risk of injuries, and simply feels amazing. But I get it; it can be confusing to navigate. How heavy should you lift? When should you train in relation to your runs? What exercises are best suited for runners like us?

Mary is here to demystify it all! Specializing in personalized strength training programs for endurance athletes, she has a wealth of knowledge to share. A former collegiate rowing athlete, Mary turned to lifting after struggling with her fitness post-college, eventually transforming into a competitive marathon runner. Her balanced, health-centered approach focuses on long-term athletic development.

Some topics we discuss:

· What a lifting routine for runners should look like

· Tips for consistency

· The ONE piece of strength training equipment you NEED

· How to time lifting with running (including marathon training)

· How to ensure your lifting is not a WASTE OF TIME

· How heavy is HEAVY enough?

· And so much more!

Join me as we explore how to make strength training less daunting and more accessible, so you can confidently pursue your strength goals in 2026. I can’t wait for you to hear my enlightening conversation with Mary!

THANK YOU TO THIS EPISODE’S SPONSORS:

Previnex offers the highest quality supplements that can help runners feel and perform better. Save 15% off your first purchase with code MOTHERRUNNER at Previnex.com.

Amazfit offers high-quality wearable tech for half the price! I love the Balance 2 watch. Save 10% on the GPS watches.

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 a text

This is the second installment of the GOAL GETTER 2026 SERIES designed to help you crush your goals in 2026! In this episode, I dive into the vital connection between running and nutrition with Megan Robinson, a sports registered dietitian and experienced running coach. As a busy mom of two young adults and a lifelong runner, Megan understands the challenges that come with balancing life and nutrition, especially for moms on the go.

Megan shares her expert insights on how to fuel your body effectively before, during, and after training runs and races to have the energy to perform your best as a runner and a mom.

Megan and I also discuss topic such as:

· meal planning strategies

· practical nutrition tips for busy moms who run run

· delicious snack ideas that can make a real difference in your performance

· and how to safely incorporate running into your weight loss journey

Don't miss this opportunity to discover how the right fuel can be a game changer for your running.

MORE ABOUT MEGAN ROBINSON:

Megan is a registered dietitian/nutritionist with over 30 years of experience. She has worked at The Children's Hospital of Philadelphia since 2001 and founded her private practice, MeganSportsRD, LLC, in 2017.

Certified as a Specialist Sports Dietitian and a Diabetes Care and Education Specialist, she has coached Type 1 Diabetes athletes at the Diabetes Training Camp since 2014. Megan holds a Bachelor's in Dietetics from the University of Vermont and a Master's in Exercise Physiology from West Chester University.

A dedicated distance runner since middle school, she has competed in various long-distance races, including the Boston Marathon, and offers tailored training and nutrition programs for runners. Additionally, she has coached middle and high school runners since 2012, moving to virtual coaching in 2017.

Learn more about Megan at Megansportsrd.com and on Instagram at @megansportsrdn.

THANK YOU TO THIS EPISODE’S SPONSORS:

Previnex offers the highest quality supplements that can help runners feel and perform better. Save 15% off your first purchase with code MOTHERRUNNER at Previnex.com.

Amazfit offers high-quality wearable tech for half the price! I love the Balance 2 watch. Save 10% on the GPS watches.

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 a text

Welcome to this month's special series where we’re gearing up for success in the new year! Join me each week as I interview a lineup of remarkable experts, including a registered dietitian, strength coach, sports performance hypnotherapist, and today’s guest, behavior change coach Kaylin Goepper.

Together, we'll explore essential topics like how to establish new habits even when time is tight, overcoming setbacks on your journey to achieving your New Year's goals, and breaking those pesky bad habits that hinder your progress.

Some key insights we discuss:

-Asking for help and support around your goals is a SKILL

-Enacting family meetings to set yourself up for success

-Creating incremental goals & letting go of perfectionism which is HOLDING YOU BACK

-Using an image of your FUTURE SELF to drive you, &

-Prepping for tomorrow with small actions that make big changes rooted in believing WHEN you will do something, not IF.

Tune in for actionable insights, heartfelt discussions, and the motivation you need to kickstart your New Year's resolutions!

MORE ABOUT KAYLIN GOEPPER:

Kaylin is a strength coach who specializes in behavior change. She exclusively works with moms looking to start an exercise program, gain strength, run, or improve their nutrition. She lives near Cincinnati, Ohio with her 2 kids, husband, and 2 dogs. In her spare time, Kaylin enjoys running, adventure racing, mountain biking, climbing, and being outside with her family. Connect with her at @kaylin.goepper on Instagram.

THANK YOU TO THIS EPISODE’S SPONSORS:

TravelRunner.com is a new website dedicated to enabling runners to find the best hotels for them. The website features hotel reviews by runners and athletes making sure that what is important is reviewed. Get a 5% discount on your first booking with code MRUN5 at TravelRunner.com.

Previnex offers the highest quality supplements that can help runners feel and perform better. I have been a long-time Previnex customer and credit Previnex supplements to feeling healthier than ever. Save 15% off your first purchase with code MOTHERRUNNER at Previnex.com.

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