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• In this episode, I chat with Shanna Birchett, a mother of six and dedicated runner, about rediscovering her passion for running after a medical setback and motherhood. We discuss balancing training with family life, the benefits of strength training, postpartum mental health, and the impact of a supportive coach and community. Shanna encourages moms to embrace their current season while pursuing their fitness goals.

  Follow Shanna on Instagram at @motherhood_running where she shares her journey, training, and inspiration for fellow moms navigating fitness and life.

  Join me at the Live Pregnancy & Postpartum Athleticism Event this March 29-30 in Gilbert, AZ: briannabattles.com/ppa-live-event

  Learn more about the Pregnancy & Postpartum Athleticism Certification: briannabattles.com/ppacoach

EPISODE TRANSCRIPT Expand

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Brianna Battles  00:01

Welcome to the Practice Brave Podcast. I’m the host Brianna Battles, founder of pregnancy and postpartum athleticism, and CEO of Everyday Battles. I’m a career strength and conditioning coach, entrepreneur, mom of two wild little boys and a lifelong athlete. I believe that athleticism does not end when motherhood begins, and this podcast is dedicated to coaching you by providing meaningful conversations, insights and interview topics related to fitness, mindset, parenting and of course, all the nuances of pregnancy and postpartum, from expert interviews to engaging conversations and reflections. This podcast is your trustworthy, relatable resource for learning how to practice brave through every season in your life. Hey everyone, welcome back to the practice brave Podcast. Today, I’m here with Shannon Burchette, and we’re going to be talking all about the sentiment of athleticism does not end when motherhood begins. Shanna is a runner, and she is an incredible runner. She has a lot of great content on social media. I’ll have her share all of that information, but I think she’s unlocked high levels of running after becoming a mother, and has really like kind of unlocked a lot of potential that I think it’s going to be really inspiring for so many of us athlete moms to hear about your journey with running. So Shannon, thanks so much for being here. Thank

Shanna Birchett  01:26

you for having me. I’m super excited. Definitely all about that motherhood journey. We could talk about that. And yeah, help other moms realize it’s not over, so

Brianna Battles  01:35

it’s not over. And so let’s talk about that. How many kids do you have?

Shanna Birchett  01:39

Um, so I’m on the crazy end, I have six. My oldest just turned nine in November, and then my youngest turns three in like five days. So yeah,

Brianna Battles  01:50

so you, like, knocked out a lot of babies back to back to back to back, yeah, and in the midst of that, I guess, rediscovered running. So what is your background as an athlete? So give us some of that context as well.

Shanna Birchett  02:02

Yeah, yeah. So I grew up running in the sport since around the age of, like five, at a pretty competitive level, like I did club running. We traveled all over the US for, like, not USATF nationals. I was on a very competitive team. I loved it. It was honestly, like, my sole identity as a child, to be honest. And then I went into high school, like pretty, like competitive, already eyes on me. I grew up in California, Southern California, so that my I feel like my district, area, my county, was very competitive as well. And then I had a little bit of a medical scare, like my end of my freshman year, which kind of deterred some of my goals. And then yeah, I guess, like, I kind of went into my senior year like, am I gonna do this? Am I not do I still love this? Went into some college recruiting trips, and yeah, just felt like it wasn’t my route. So I kind of lost the sight of running for a while, and got married really young, had a bunch of babies, as we know, very quickly. And yeah, I discovered running back again about 2022. Is when I got back into it. So

Brianna Battles  03:13

all pretty recently. I want to rewind a little bit and talk about your experience as a high school athlete, because there’s so many athlete moms that are now, I say, like raising our little athlete babies and this next generation of of youth athletes, whether you know, like of all different backgrounds, whether they do the same sports that we did growing up, or were wanting to keep them involved in sports and keep them healthy. What was your experience like as competing at a really high level in high school, and then experiencing a setback, which ultimately led to you deciding to take a step away from something that was such a big part of your life. Like, what, what are your thoughts on that?

Shanna Birchett  03:50

Yeah, um, I mean, like, I loved, always loved the sport I really loved, like, the idea of, like, pushing myself and seeing, like, where I could take in and like, what is my potential? I never felt like I could discover where my potential was, because it was just always growing, always progressing. But then when I had the medical scare, it was a lot of mental like, coming back into the sport, like, when you are so competitive, you’re used to just, like, numbing all of those emotions internally and what’s going on. And that’s why, like, it would cause me to pass out, and I would get back up and I keep running, and then I pass out. And so until they figured out, like a medication to help with that, yeah, it was just like it was a very dark period. And then watching other people that you competed with, you know, going into freshman year, and now all of a sudden, they’re exponentially, way ahead of you, more advanced hitting bigger times that you envisioned yourself hating by your senior year, and you’re not. Yeah, you know, it just became emotional, and it became like, almost like I was losing myself, like my sole identity was running and so it was like I had to discover who I was beyond that, and I knew stepping away from it was, was going to allow me that space to see like. Hey, you are so much more than just a fast finish time. You know you there’s a lot more in you that like makes you you beyond just your running, your running career. So that’s so

Brianna Battles  05:11

important, I think, for us to hear as moms, and then for so many of us who can look back on and relate to that in our own athletic journeys, it is I feel like that’s so rare to make it through all of high school and all of college without significant levels of burnout or even just like, hating the sport like I played through college. But there’s not a single part of me that wants to be in a pool at home. I played water polo, for example, for that context, like, I I’m so done with that. I was so done by the time my senior year of college was there, I was ready to move on. And like you’re saying, like, unlock that new identity. And I think that’s really hard for a lot of athletes. You know, some people ride it out for a really long time, but others just hit that wall where it’s like, who am I outside of this sport, and that can be a really rough transition that we can all kind of either look back on, or that we can anticipate when we support our own kids and what their athletic journey looks like. So I just wanted to, like, highlight that a little

Shanna Birchett  06:12

bit. Yeah, no, I totally agree with that. Like, I think that’s like my biggest fear as a mom, like, especially with six kids, like, my kids don’t run, everybody assumes, like, Oh, I’m putting them in five ks and things like that. And I’m like, I’m so hesitant that, because of how I grew up and, like, my own mental like, frustrations with the sport at such an early age, and just going through a lot of that emotionally, I’m like, very like, hands off with my kids when it comes to their sports on like, whatever you want to do, I will pour into it like you have to. If you start something, you have to finish it. Like, I make them finish the season out. There’s no quitting in the middle of season because they decide that they changed. You know, their desires, but I’m definitely not like a they have to be runners. I don’t care if they ever become a runner like I. I truly want them to just find themselves and know that, like, that’s going to be where their happiness lies, and it’s it’s not going to be in some accolade of some temporal, worldly thing, like there’s so much more about who they are, like they are loved without the sport. You know? Yes, yeah, I’m very slow with my kids and their sports, like they have so much time, like they truly do. I see so many adults right now, like that played soccer, and then now they decided to become an adult runner, and they’re killing it, like, absolutely destroying it out there. And I’m like, it’s never too late. Like, no athleticism is athleticism, and it all translates to another sport. So really

Brianna Battles  07:37

does. And I say like, we gotta, like, just help our kids have exposure and have fun with it, and like, you know, become little, well rounded athletes, and not even in the the way of becoming a great athlete, yeah, just having that exposure to a lot of different sports and environments and teammates and coaches and all of that will ultimately coach them in how to pursue their own lifetime of athleticism. So it’s not just like our individual efforts with what we’re doing as moms, but also how we’re guiding kids. It really feels like this full circle. I don’t know. I think in my world and your world, if we are trying to pursue fitness and athleticism as a high level, still it really, I feel like it just really magnifies how that translates to our kids and how we’re going to raise them in their sport experiences?

Shanna Birchett  08:23

Yeah, I just and I feel like it teaches them so much discipline and so many aspects of life like that. They can do hard things, like they can accomplish things that like, or have to stick with something that they don’t like, right? I feel like that teaches you a lot of value, like, there’s going to be careers or jobs that they’re gonna have to do at some points in their life, that they’re gonna dread it, they’re gonna hate it, but they have to still show up and do it, you know, right? And so I love that sports do teach like my kids, that, like, I have one kid that she just she changes her mind, like every season. She’s like, I wanna go back to dance. No, I wanna do karate. I wanna do this. And I’m like, You can’t do it all at once, so you gotta pick two things, and I’m willing to pour that time into that, but you’re gonna see it through, like, and so I think it’s been really good for her, because it’s just taught her that, like, Hey, you don’t just quit when things get hard, or you don’t just quit when things get boring, that you have to like, the mundane a life is what makes you successful. Like, in any aspect of life, like, it’s what brings happiness. Is what brings joy, is what brings foundation and yeah, I just feel like, yeah, sports teach them so many good quality traits to carry, like throughout their life. So I agree,

Brianna Battles  09:28

and it’s it’s good because it just it compliments, like what we’re trying to do as parents, but in a way that, like, it’s easier to kind of get that buy in, where it’s not just like us, like lecturing them, or saying, Well, this is what you should do. It’s like it reinforces what we’re trying to say and what we’re trying to exemplify anyway, and I think it’s just really positive when you can share, like, your own life experiences as an athlete or as a coach, and you getting to the point where you’re like, I burned myself out, or I was so injured and I lost my love. But also that doesn’t have to be a forever reality, like there’s still potential to unlock and. And it’s like you said, it’s not over. So I want to talk a little bit about that. What were your you got married young, you knocked out having a lot of babies. What was that season of life like for you, when you were, like, pregnant, postpartum, pregnant, postpartum, like, on repeat for for that period of time?

Shanna Birchett  10:16

Yeah, um, I felt very lost. Um, I felt lost, but I also felt found. I don’t know how to explain it, like I feel like every child brought like a part out of me, which I know any mom here that has one, two or three kids or more, they’ve gone through this where you have a challenge, like it brings out a part of you that’s like, an area that you need to work on better, and then area that you didn’t even realize you had or could feel like the depth of love that you didn’t even know was possible for you to feel for a human being, you know. Um, so I feel like each one of my kids taught me something different, but I also feel like I lost a little bit of myself with each kid too, where I was, like, investing so much in them and who they were, but then it was like trying to rediscover who I was with each child. And yeah, it was like this constant tug of war, you know? And I mean, at the time when I was going through all that was never a thought in my mind. I think I always had the hope that I could take my running to the next level that I always anticipated I was, like capable of doing at a young age. But with each kid, it just felt like it was further and further and further away. Like, how many comeback stories do you hear of moms with six kids like you don’t really like, they’re very far and few between, even, like, the elite level like, these are runners that have one like and no knock to them, but it’s just a different relatability. And so when I had my six kid, I was like, That’s it. Like, goals are out the door. We’re not gonna be doing anything with running. Like, it’s over. Sayonara, you know, and

Brianna Battles  11:47

were you, like, running through those seasons, like, just sort of like for your own, like, mental escape. So you were still running, but just not, I guess, as seriously,

Shanna Birchett  11:57

yes, yeah, it was very like inconsistent. I actually discovered my love for strength training during that point. So in high school, like, like, for females especially, like, if you were a sprinter, you got taken to, like the the jam to do, like strength training, but like endurance runners, it was like, yeah, just do some body weight. And it was like, No, that’s why we’re always injured all the time, right? And so it was never, like, taught to me. And even my dad, being a power lifter and a Marine, like, he never, like, took me to the gym. Like, I never had that exposure. And so after my first kid, I started doing, like, Insanity, like things like that, programs like Sean t that was a huge thing at my point of my my life. And I just, I loved it. I was like, Oh my gosh, I’m picking up more than 20 pound weights. Like, this is so cool. I’m so I’m a lot stronger than I thought. It was, like, this is awesome. You know, I just I loved it. I fell in love with it, and it was like, a whole different side of, like, the athletic side that I never discovered within myself. Um, so I think I did a lot of strength training. I guess people would call that hybrid athletes at this point. I was more strength train based, and then very minimum running, like I throw him running like, once or twice a week, if even that, like, I would go sometimes weeks without running and just like, tucking in there, because I just had missed, like, the high that I get from a run, you know, right? But, yeah, I was, I was more, definitely more strength train based, yeah, and,

Brianna Battles  13:18

you know, it’s so funny, because I think the common thought, I think, even still, in a lot of circles, is that, like, if you’re an endurance runner, you don’t want to lift because you don’t want to put any mass on your body. You want to stay, like, as lean as possible, but you’re so right. Like, that’s why so many endurance athletes are injured all the time, is because they’re under muscled, or their tissues aren’t as strong as they need to be in order to support their joints and all of that repetitive impact. So I think it’s incredible that you were able to discover strength training through those seasons that ultimately is probably set you up to be a much more successful and healthy runner now.

Shanna Birchett  13:54

No absolutely like, there’s no way I would be able to carry the miles that I did the last or do three marathons and, like, a year in a month or something, is what I did. Like, there’s no way. There’s absolutely no way. Like, it definitely the foundation, and it played, like, a pivotal role in my life that I didn’t even realize it was at the time. You know, yeah, and

Brianna Battles  14:13

that’s why I tell, like, so many of my like the professional runners that I work with, or just like my moms that love to run, like, there is so much benefit to scaling back your running during pregnancy and in those early months postpartum and really focusing on that strength Foundation, because it will make you a better runner. Like it’s okay to take off time from running, and it’ll probably benefit you even more to not be changing your gait and to have that repetitive stress on your body, especially when your body just goes through so much with the pelvic floor and recovering from birth, and just different pregnancies affecting you in different ways. It’s okay to take a step back from running, introduce strength training, and then ultimately, that’s going to create a better package of an athlete on the other side,

Shanna Birchett  14:56

absolutely. Do you feel like? Do you feel like mom’s like. They shy away from that because they’re afraid of looking masculine. Like, do you feel like, that’s a lot of like, the issue of, like, what you’re seeing like, because I always wondered. I always like, look back and I’m like, Why? Why did I never lift like, 40 pound, 40 pound weights. Like, why was I so afraid? And now I like, I love it. Like, what can I do next? Like, how can I slip? Like, am I allowed to lift heavier, you know?

Brianna Battles  15:21

Yeah, I think there’s a few things, you know, like the endurance communities were like, I think with running and triathlon and all my endurance sports athletes, there’s this belief system that, like, that’s what they want to do. They only want to run, they want to cycle, they only want to hike, they only want to rock, like, because that’s what they enjoy doing. And strength training, it feels like a buzz kill. So I think that’s one element. Is like, they don’t want to, they feel like they have to stop doing one thing in order to add on to this other thing, or they don’t have time because they have they rack up so many hours with their runs that they’re doing. So I think that’s one variable. And then, yes, depending on, like, the generation you come from, like, it was really discouraged. It wasn’t common for girls to be in the weight room 20 ish years ago, even 15 years ago, that’s still within, like, the last decade to 15 years ago, where we’ve seen more of that buy in with like strong being beautiful and encouraged and like strong is the new skinny, all of that stuff from, you know, like 1015, years ago, when it Be got, like, it got more popular to have, like, more muscle into strength train. But, you know, I think when it my moms, in particular, the ones that I see that have a hard time stopping running is because during pregnancy or scaling back, or wanting to scale back, is because they think they’re going to lose it. They think that if they stop, then they’re going to, like, lose their capacity, lose their output, lose their miles. And like, you know, runner brain, that’s like a whole different level of athlete brain, where it’s like, Oh, I gotta run, point three more miles, because I gotta cap it there. Or I gotta run, it’s 57 I gotta run to the top of the hour, or whatever. Um, it’s like that continual push. So I think when you’re sidelined in a way through pregnancy and postpartum, you don’t want to, like, lose it. So there’s that desperation to, well, I’ve got to keep up my mileage every week. I got to keep up this routine every week. And it’s just really hard to be adaptable. But ultimately, what I have seen in the athletes I work with, of all sports, is like, when you’re really adaptable and willing to take a step back during pregnancy and rehabbing postpartum, you will have such a faster recovery and return to performance at a higher level than trying to maintain your abilities all the way through.

Shanna Birchett  17:29

I believe it, honestly, like, I absolutely believe that, yeah,

Brianna Battles  17:33

yeah. Well, and you’re, I think, proof of that. And you know, we don’t even, like, know each other that well, but just like what I have seen with your story is it is rare, and because, like, again, having six kids is not just the physical toll it takes on your body, but your lifestyle as a mom of six kids is very different than, say, mine as a mom of two kids. It’s just different, like, you have a different level of like, what your body’s been through and what your lifestyle is, and if you’re willing to take a step back and now still be able to compete at a pretty high level, I think that says a lot for on kind of, like, honoring the season that you’re in. Yeah,

Shanna Birchett  18:11

and it’s hard to, like, I totally get it. I mean, I went through so many phases where, you know, it becomes hopeless, you know, you’re you’re almost like, I really, truly did my sixth kid. I really believed I was like, this is the nail to my coffin and my running dreams. Like, I really, truly believed that. And making like with her pregnancy, I didn’t run a single time in her pregnancy that I can remember. So I was so cardiovascular out of shape, like, it was ridiculous. And that’s I think that’s why I found, like, so much joy in strength training, because it just felt like I could still have that fix of, like, that high level athlete mentality, of like, I’m gonna go hard on this and it’s gonna feel good, but it doesn’t require me to be cardiovascular at a certain point to be able to hit that high, you know, um, right, but yeah, I mean, it’s, It’s discouraging for sure, to come back, but it’s, it is possible. Like, that’s one thing. If I could tell any woman, it’s like, if you are patient, like you said, if you’re patient, and you just see yourself through the journey, allow your your body to lead the way in that process. Like, you can come back. It’s like, muscle memory is truly a real thing. Like, I No way, like, I just believe it. Yeah,

Brianna Battles  19:23

absolutely. And personal question, did you struggle at all, like, with your mental health or with your pelvic health during pregnancy and postpartum?

Shanna Birchett  19:31

Definitely more. So I would say my mental health, yeah, absolutely. Like, I had postpartum depression. That’s honestly why I started getting back into shape with my sixth kid, because I kind of could feel myself sinking into that postpartum depression again, losing like, my identity of who I was like as a personal level. And I just I never wanted like my kids to be like my soul folk, like never want that pressure on them to like, feel like they everything they do is like mine to. Oh, you know, I want to have something outside of them, so that they can experience their joys in life and whatever. But, yeah, postpone depression was a real struggle of mine, and I didn’t even realize I had it until probably through my twins pregnancy, and then my last is when I recognized it.

Brianna Battles  20:17

Yeah, and it’s so hard to see like when you’re in it, because you’re just kind of in that survival mode. And if you’re like, an athlete and high performing person, you just kind of like, go into that autopilot of, like, pushing through and grinding through, and you’re like, but this is what I want. This is what I need. And like, this is the game plan I want to have another baby. So we’re just going to kind of put our head down and, like, knock this out, because you almost like, have this preconceived game plan of the life that you want, of the family you want, of what your routine is, and you don’t even realize how much of survival mode you’re in during those years, where there is such a pause to like who you are. And then you come out of the fog and you’re like, God, I was not okay. No, I was so unwell, and I was just like pushing through it. But at what cost, you know, and I think that cost comes in so many forms, whether it’s like, our ability to be present or like, quick to like, you know, like the postpartum rage, or not being able to sleep, or like, or just, you know, being like, really depressed, like, it just comes in so many different forms. And I it makes it really hard, because I think people think people think postpartum depression just means, like, you can’t get off the couch, but I think it manifests in a lot of different ways, to the point where sometimes you don’t even know until you’re on the other side and you’re like, Oh, I kind of feel like myself again. I can see the light a little bit, and it’s tough to be in those seasons.

Shanna Birchett  21:36

Yeah. And I don’t, I don’t think we talk about that enough, like I feel like when we go through the, like, the postpartum checkout or check in or whatever, with your they give you, like a question, and they’re like, Are you depressed? And it’s like, am I not gonna answer yes on that? Like, you kidding me? You’re then I’m gonna have people come to my house like, what is that gonna look like? Like, is this gonna be on my medical record for years? You know, there’s almost like a sense of shame for like, admitting that you are struggling and you don’t even know why. Like, you love the life that you have. You love your babies, but your hormones are out of whack, and your body is like, not your own anymore, and it’s you’re just going through so many changes so quickly, especially if you’re having more than one pregnancy. Like, I truly don’t feel like myself until year two of postpartum. Like, I will be honest, like, I used to think it was think it was year one. Now my kids almost three, and I’m like, I’m now starting to feel like myself on year three. I’m like, I just feel like the postpartum stuff is so vague, like the six week comeback, you can get back into sports that is so generalized and so probably far off from the truth from most women. Oh, yeah. But I feel like, I wish it was more discussed. Like, oh,

Brianna Battles  22:44

I absolutely agree. Because I feel like, even if, you know, even if, like, maybe your weight goes back to what it was, or your your body fat is less, um, that you’re still raising an infant, like you’re still nursing and feeding and like, have it really interrupted sleep. So it’s like, postpartum extends so far beyond the six weeks. Like healing on like the internal healing, your body is still remodeling. Your tissues take a long time to remodel and heal after each baby, and most of the time, and I believe you’re one of them, by the time your body’s even kind of starting to find a homeostasis again. You get pregnant and you go through it again, so it’s like hit after hit after hit, where your body, like, never was truly able to find that new homeostasis of actually being healed. So yeah, I do agree with you, like, I think most people don’t start to feel like themselves again until you know that 18 months to two years and that, I think a lot of that has to do with the baby just getting older. You’ve adjusted. Your body’s had a little bit more time, and you found a little bit more of a routine. Not that toddlers are easy, but it’s just a different it’s just a different level of being needed than having an infant. You’re just needed so much more when they’re infants, and that kind of sidelines you. Yeah, that’s not a fun thing to say. No,

Shanna Birchett  24:02

it’s not, but it’s truthful. And I almost wish like, people gave more, like, I feel like it’s more talked about now, like, especially mental health, I feel like people are a lot more open, at least I see on social media, and that’s very refreshing. But yeah, most of my years of motherhood, it was, it was it felt like it was a shame. Like, yeah, you can’t handle your kids. Like, what? What’s wrong with you? You know, absolutely,

Brianna Battles  24:26

especially when you, like, I would assume, with you having six kids, they’re like, Yeah, well, then why are you having your kids? Yeah. But I mean, everyone is just, like, on their own journey, and every kid and every pregnancy and every postpartum experience is just different, and it is hard, and it’s the sum of all the different life variables that really influence those seasons. Yeah, so you after your last baby, you were like, Okay, I am unwell. I need it to feel like myself again. In and is that when you started to turn up some of your running volume or intensity?

Shanna Birchett  25:06

Yeah, so it was really just, like, trying to discover my body again at that point. So I just got back into strength training for another like, so I was four months postpartum. I was like, Okay, I’m gonna get back into strength training, lose some of this baby weight because I had gained, like, a lot, even postpartum, I was putting on weight, it just was in a depressed state, you know, yeah, and so I lost a ton of weight, and I was like, Wow. I was, like, feeling confident again in myself and who I was, and trying to, like, figure out, okay, I could do this. I could do this whole mom of six thing, you know, and still be who I used to be before I had this six baby, and then I discovered, like, this whole world on Instagram. I was, like, there was, like, a running community on there. Like, this is normal for adults. Like, I thought this, like cold coaching thing was, like, for college runners and below, you know, and so, yeah, I ran with a couple moms in my neighborhood at the time. And that truly was probably my saving grace in that moment, is them just like, hey, we meet at 5:30am like, come run with us. And it was scary, because I was very out of shape, and they were pretty in good shape. They were marathoners, and I wasn’t. And yeah, and then through that, I just I discovered a coach and his mindset and mentality and that, that you could be coached on a one to one basis and hit your goals. And each workout just like, brought this, like, New Hope and this dream that, like, Wow, maybe it’s not over, you know. And then you stack the seasons after seasons, and it just it becomes reality, you know. And all of a sudden, here you are. You’re doing workouts that are faster than your high school self, and it feels surreal, yeah.

Brianna Battles  26:45

And so did that like, reignite the feeling that you had before your medical condition in high school, where you’re like, I’m on a streak. I’m getting better. I have a coach who’s invested in me. Like, did that just, like, kind of bring out that inner, like, inner little girl,

Shanna Birchett  27:01

yeah, absolutely. I feel like, I feel like she was just like, screaming to be acknowledged, that she had so much potential. But was always like, there was a barrier and a barrier and a barrier. And it was like, Finally, it was this door opening to allow her to chase this dream, finally. And it was like, here we are. We’re doing it like, and it’s your time, you know. And I think, think that’s the biggest thing, is like to let moms know, like, your season and your time is gonna look so different, and not to force it like my season wasn’t when my twins were newborns and I was breastfeeding them, and I was in school and I was working full time, like, there is no way I could have marathon trained then, like, Absolutely, it just was not my season, and that’s okay. Like, I feel like, sometimes we can force things and wish for our path to come quicker, and the more that we do that, I feel like, the worse it is. Like, you just, there’s so many opportunities for injury and just fatigue and chronic fatigue, internally and externally. So yeah, like, it’s, it’s hard to embrace your season and where you’re at, but like, it’s also okay to slow down at some points, if that’s what your season calls for. You know,

Brianna Battles  28:09

that’s so important for athletes and coaches to hear because I think that we think, well, like, it’s not over, like, pregnancy, just listen to your body postpartum, you’ll get back. Like, you’re going to be you were working out before you’re working out through you’ll be back. And it’s like, yeah, but like, also, my whole life has changed, and you can’t even always anticipate the ways in which your life will change, in which your family dynamic changes, and the ways that you’re needed. And again, it’s not over, but it might look very different for some of those seasons of life before you’re able to pour into yourself as fully as you can, like, where you’re able to unlock that potential. For me, it wasn’t until my youngest was close to three, when I when he started going to preschool a couple days, I was like, Oh my gosh, I have like, three hours to myself for the first time in years, like, years where I can, I can go to a class time consistently. And like for me, that was finding jiu jitsu later in life, and like, doing that, but because I finally had that capacity to, and it’s, you know, we I was working out in the garage, I was still doing stuff, but to be able to pour in yourself a little bit more that is oftentimes just delayed, wherein you’re in those early seasons of motherhood where your pregnancy, postpartum, pregnancy, again, is hard to really tap into that full potential when you’re in those seasons of back to back early motherhood.

Shanna Birchett  29:32

No, yeah, I totally relate to that. Like I already see the light at the end of the tunnel with like, my my twins, they go to kindergarten this fall full time, and then my youngest, she’ll be in preschool, like, twice or three times a week, and I’m like, what? Like, what do I do with my time? Like, I’ll have two or three hours by myself. Like, that’s so weird. I know

Brianna Battles  29:53

it is. It is really weird. And I know like, probably, like, some of the new moms are probably like, what you. Yeah, but you just, you do, you just kind of get used to it, and it’s like that nap time hustle, where you’re just kind of, like trying to you figure it out. You figure out, like, what routine serves you during this season of life, and it’s on all or nothing. It doesn’t have to be that way. Like, there’s still so much we can do, where you can go on your runs, you can work out in the garage, you can maybe go to the gym. But being able to really tap into that potential, oftentimes that just gets pushed out a little bit because of the amount of mental, physical and emotional demands that early motherhood requires. So on that note, talk to me about what this like, I guess, this butterfly effect of you being able to really, like, bloom and step into this new level of like, unlocking that athlete that never really died in you. So tell me what that has been like. When did you get that inclination of, okay, actually, I’m like, kind of killing it. And maybe there’s, maybe we’re on to something here.

Shanna Birchett  30:52

Yeah. Um, so yeah, when I hopped on with my coach he he’s like, his wife is like, a 229, marathoner. He’s coached her from a new runner to like, now she’s on her seventh year running, so she’s had insane progress. Like, obviously, some major talent there too. But he was just very like, hey, like, he saw potential in me, like my speed base. And, you know, I would see people talk about the longer distance, and I’m like, maybe that’s not for me. And then mine was, like a little mix also too, of, like, spirituality, like I had finished a half marathon, and I literally was driving home no kids. I was just soaking in the moment, and all of a sudden I had this thought, like, run a marathon and run it in this time. And I was like, absolutely effing not. Like, it’s not I have no desire to run a marathon. I was never on my bucket list. Like I just it was not something I was interested in. And so I just kept pushing the thought off, and it just got stronger and stronger, and week after week. And then I was actually in mild training at the time with my coach so doing speed, and I finally was just like, Okay, you’re gonna think I’m crazy, but I had this experience, and I need to tell you about it, because I can’t get off my chest. And the moment I told him, he totally embraced it. And he was like, Well, I guess we’re rolling into base season so we could prepare you for a marathon. And so, yeah, that’s what started it all. And then the more I did the training, and I was hammering out two hour runs, which I’ve never done in my life, I was just like, wow. Like, I have the mental capacity to do this. Like, this is crazy. There’s just so much that, like that long endurance side that teaches you, like you have grit and stamina, like, it’s kind of like childbirth, like you give childbirth. You’re like, wow, I’m I’m tough, like, and I discovered that through my running, and that’s kind of just where it all sparked, like, just having a coach that saw bigger and was allowing me to dream bigger, even in my 30s, and saying it wasn’t too late, like that truly is what changed a lot in my perspective of like, Hey, this is a this is going to happen. Isn’t

Brianna Battles  32:50

it wild? Like, how significant it is to have somebody else believe in you. And then what that does to your brain chemistry, like it, almost like it forces you to say, like, Okay, wait. Like, if they believe in me, like I can believe in this, that it’s that I’m not too old, that I’m not too much of a mom, that that, like we’re washed up. Like that belief system goes a long way. And I know there’s a lot of coaches that listen to this podcast and think it’s really powerful to hear what a positive influence this coach has been on your life, because we have the power to breathe that life into our athletes, that there’s no expiration date on being an athlete and unlocking new potential or unlocking just something new in general. And we have so much power with that belief system to instill in our athletes of all ages. It goes a long way, because I think we’ve traditionally thought that like, well, when you’re done with high school or when you’re done with college, like, that’s the end of being a female athlete, yeah, I mean, and that was what like in school, there was no information for anything beyond maybe coaching 22 year old females, 25 year old females. And after that, it was like, well, they’re not like, they’re not training anymore. They’re not that’s not like, there’s no athletes that are doing that. Obviously, times have changed quite a bit, but, you know, we’re really dispelling those belief systems. And getting more coaches who can breathe that life into us goes such a long way. We all need that. We all need that, that little girl, she never, she never dies. She still needs that belief.

Shanna Birchett  34:19

Yeah, I think, like, honestly, I always tell people, I’m like, if you can afford a one to one coach, get one like it. That was, that was the biggest turning point in, like, my running. It was, like, no longer away from, like, aimlessly, just like, throwing in a run here or there, and over training, like, I would go back to my high school times too quickly, like, and I’d be like, Why can’t I get over 30 miles, you know? But it’s because I didn’t know how to train myself. And so I feel like, yeah, if you can afford a coach, like, what you guys are doing, like, on a coaching basis, is life changing, and not only for that athlete, but imagine the athletes that they are inspiring, like the moms that they’re or the dads that they’re inspiring. Like, I can’t tell you how many people have come to me and was like, Hey, does your. Coach, Coach people like me, and I’m like, Absolutely, like, What do you mean? But like, so like, coaches change lives. Like, on one athlete ripples effect into another person, another person. And so it’s just like, I have so much respect for, like, what you guys do, and like, I’m truly, I’m grateful for what it’s done, for my life and my dreams. So thanks

Brianna Battles  35:20

for saying that. I know that it’s always helpful to hear that for the coaches that because sometimes it is, like a thankless job, you know. Yeah, so you’re just like, kind of grind, but yeah, we really do have the ability to, like, breathe life into athletes of all ages and show them that, like, it’s not over, and then support them through these really significant seasons in their life that ultimately can set them up. I would say that, like, motherhood is such a catalyst. It is such a catalyst because it really forces you to, like, look at yourself and what you want and what you need, and re examine your relationship with your body, with your fitness, with your mental health, and then say, like, what can I do with these circumstances and the variables that I have now, and what can I do with that? And you know for so many that there’s just a lot of potential that we can still unlock, and especially if we’re able to solicit the right support and resources. Yeah, totally. So with your coach, you started running, you started training, and you had never done a marathon before. What was the longest distance you had done a

Shanna Birchett  36:18

half marathon? Yeah? Reese, why is a half marathon? Yeah, that was the furthest, the longest run I’ve done before. That was like, 14 miles. So, yeah, it was, like, that was a very foreign world for me. Like, anything longer than that was, like, what people do that? Why?

Brianna Battles  36:35

Why? So then, when was your first marathon? And then how did that go for you?

Shanna Birchett  36:39

Yeah. So I started marathon train. I started, like, base training, I want to say, May of 2023, and then my marathon was in December. So we took a good amount of quality time to, like, build a base for three months, and then we built, like a foundation for the marathon for like three months too. So yeah, it was about six months, six or seven months total, from start to finish for my first marathon, wow.

Brianna Battles  37:03

And so you did the marathon, and what was that like for you?

Shanna Birchett  37:08

It was a learning experience. Yeah, my coach was very like, this is where you’re at, you know? And I in my head, I was like, Well, I have this big goal, you know, I wanted to go sub 250 on my first marathon. I was like, I could do it. I put out lot long runs. It translates. But he was like, Yeah, but it’s still a first time you’re doing the distance, so just go on. Have fun. Enjoy it. Race to your potential. But, like, don’t put any pressure on yourself. And of course, you know, I got that first half of that race, and I’m like, balls to the walls, thinking it’s a half marathon distance, and I saw halfway to go, and it was, it was a rude awakening, but it definitely left me feeling like I wanted more. Like I crossed that finish line. I was like, I still crossed 26.2 miles. Like, how did I do that? And I want to do that again, you know? So, yeah, I came back

Brianna Battles  37:55

that, like, gave you the bug to do some more. Yeah, finish that, that triath, or the sun, that triathlon, that marathon, and then you were like, I want to do more. And so at what point did you sign up for your next marathon and start that training process? Or do you just keep building off what you were currently at? Yeah,

Shanna Birchett  38:13

so he has me take two weeks off, like, completely, just to rest, like the body, molecularly, you know, internally, mentally. So I take two weeks off of that, and then, like, during that two weeks, you know, he was just like, well, just figure out what you want to do next. And I was like, I want to do another marathon. He’s like, Okay, well, just like, let yourself rest, you know, I just waited out. And I was like, No, but I want to do a marathon. And so I looked into, like, the marathon six months out again, just so I can slowly take my time, because as a mom to six, like, the marathon grind is a lot. Like, I won’t, I won’t be quiet about that. Like, it’s, it’s a lot mentally and physically for my family to invest into that too. And I know my husband sacrifices a lot on, like, especially Saturday mornings, like he is up doing all the routine while I’m out on a long run. And he’s never made me feel guilty about that. I appreciate that of him. And so, yeah, it’s a full family like obligation, you know. So, yeah, I signed up for my second marathon in June, and just slowly built my way up from January to June,

Brianna Battles  39:12

yeah. And how did that one go for you? It was

Shanna Birchett  39:15

nine day. It was a great experience. That’s probably why I signed up for my third because I just was like, This is so great. But yeah, I went out there. I took my whole family out. This time it was in Minnesota, so it was grandma’s marathon, and it was a little crazy, because, like, the weather was like, it may may not happen, because there was, like flash floods over in that area and stuff. But yeah, I ran like a 244 which I was really happy about. And then my family was there, which was maybe, like, extra appreciative. And then, yeah, it was, it was great. It was fun, yeah, and

Brianna Battles  39:48

for those listening like she is fast, that is a really fast time. What is your like, average split like for your miles? Do you know that I

Shanna Birchett  39:56

want to say, is it I think it’s like a six, seven. 19 or something like that, 617 mile pace, yeah,

Brianna Battles  40:03

which is freaking hauling over 26 miles. That’s really wild, that you’re running that fast, like you said in your 30s after six kids, and unlocking this new potential of yourself as an endurance athlete. It’s incredible.

Shanna Birchett  40:18

Yeah, it’s fun. It’s definitely like there’s a the young side of me that’s like, she would be so shocked, like we’re running a past mile. She’d be very, very proud. So

Brianna Battles  40:28

awesome. That is so awesome. And so you’ve built this social media following over the last, I don’t know, couple years. Yeah, yeah. Sharing your running, sharing your running experience, connecting with other moms, and what has that been like for you? Kind of building a community, sharing your story. As a mom who is running and running really well in this season of life,

Shanna Birchett  40:53

it’s been so fun. Like, I definitely, like, I’m not a person that’s like, oh, where is my following at? Like, I honestly can say, like, I don’t even know where it’s at right now. Like, I just don’t look at the numbers. It’s never been about the numbers for me, but I’m very grateful, like, the community that I’ve been able to receive. Like, every mom wants connection, like, I feel like the more and more moms I meet, like, that’s all they want. They wanted to bond with people that are in the same stages that they are, to know that they’re not alone, you know, and so that, like, that’s been the hugest blessing about this whole journey is, is that Instagram account of having access to other moms that are going through the grind of raising children young and still dreaming big, or, you know, maybe they’re in the postpartum depression and they feel like they’re isolated and they’re alone in those feelings, and to be able to speak to them and Be like, I was once there too. Like, you’re going to get through this there’s there’s light on the other side, and you’re not alone, you know. But, yeah, yeah. Starting the community, I started in october 2022 just simply out of accountability, because I was, like, running sucked, and everything hurt. And then it turned into just something so much more than I ever could have anticipated. It would, yeah,

Brianna Battles  42:05

it’s great. And it seems like you have, you know, incredible engagement, and you’re creating waves in, like, a really positive way, within the running community, but also within the mom community. And then that crossover, the like mother runner, runner mom worlds are really powerful. And we see so many women that, you know, love running because it is that bit of an escape. It’s really accessible. They can take their kids, they can escape their kids. It’s kind of like it’s a win either way. And I think it’s a really positive activity for moms to be able to tap into. And I think you’ve done a really great job of of showcasing that, whether they ever choose to run a marathon or not, or if they just choose to go out on, like, a one mile, you know, run walk with their kids, it’s still unlocking that kind of movement. And that kind of, like, I always say running is like, meet my version of taking my brain on a walk. Like, I just gotta, like, I just it’s more so for my brain to get things and process and have conversations with myself. I just got to take my brain on a walk. And that’s, that’s what running is for me. It’s just getting that like, getting that out, but certainly not even anywhere as close to as fast as you know,

Shanna Birchett  43:13

that’s, that’s exactly what it is. And I love that. Like, everybody can experience the same high from it, like at any pace, like, even when I wasn’t hitting these paces and I was doing it, like, on a more fun basis, like, I still had that high from it, like, where I had that mental clarity, and I come back just a better version of myself for my my family. You know, absolutely

Brianna Battles  43:32

what tips do you have for a mom who’s wanting to do more endurance based training, maybe a half marathon, maybe a marathon, but also feeling guilty about the time that it does cut into, like family and kids, and trying to figure out that that that juggling relationship between your own exercise that can be time consuming, especially with endurance sports and having a family.

Shanna Birchett  43:56

Yeah. I mean, this is probably gonna look different for everybody, and some people may relate to this or not, but I think for me, is like checking the imperfection out the door the moment you decide if you’re going to sign up for anything, a, 5k a, 10k a, half a marathon, whatever it may be, the faster you can check the perfection, the less guilt you’re going to have when you drop balls on in areas of your life that you’re just going to like you can’t do it all. And I think the moment I accepted that, like, as a mom, even as a mom to six, that like, I can’t I’m not gonna have the dishes done every day. I’m not gonna have the my laundry is piled up in the corner. You can’t see it right now, and it’s out of control. And it’s like, I just did that two days ago. So I think, yeah, like checking the perfection and knowing that, like allowing yourself to show up messy, allowing your show yourself to show up doesn’t have to be perfect. Like you can show up and do half a workout, and it’s it’s more than doing nothing right? Like, I hate the all or nothing mentality, and I think it’s the biggest factor of why moms usually don’t start is because they we have such a perfect. Connectionist perspective that we feel like when we roll into it, it’s like, oh well, if I only do 10 minutes, that 10 minutes isn’t gonna add up. But if you do 10 minutes four times a week, and you’re doing that for a month straight, that adds up big, like, it adds up so big. And then my second tip would just start where you’re at, like, I was not training for a marathon on day one of coming back into the running world. Like, I raced five K’s. I raised, I dabbled into a little bit of speed. I raised a couple halves. Like, it wasn’t just a media it wasn’t just like, I’m running a marathon. And so I think recognizing where your season’s at, does your season allow you to have the time to train for a marathon, or does your season allow you to have the time to train for a 5k like, both are so, like, rewarding, and it’s okay to just recognize where you’re at and take the steps slowly, day by day or month by month of your current season. So I don’t know, like, that’s my thing. And then, you know, take up space. Like, communicate. Like, if you have a spouse that you know is going to support you, but doesn’t know what your goals are like, then they can’t they don’t know how to help you. And that was an area where I struggled as somebody so independent. My mom grew up with I had eight siblings, and she just did it all. My dad was military. He was deployed all the time. She did it all. And I literally grew up thinking that’s what I have to do. I just have to do it all myself, you know. And but my husband is very if he, if I allow him to, he could be pretty useful. So I think when we allow them the opportunity to to make the breakfast some mornings, or, you know that Saturday long run, instead of pushing it at 5am say, Hey, I’m gonna sleep in. Can you take breakfast for the kids and I’m gonna go out seven like it is okay for you to take up space as much as your other members of your family, if you’re able to, you know, I totally

Brianna Battles  46:47

agree. And sometimes I do need it spelled out, like, hey, I need this is, like, what I would really like to do. Are you good with this? Yeah, you got it? Okay, cool. Because, like, they can’t always, like, read our minds or anticipate what we want and like, we wanted to be there. That’s just, yeah, I think that ability to say, like, I need this, and I will be a better version of me if I’m able to do this, and then everyone benefits, the whole family benefits. If we are taken care of as the mothers and the wives or whoever, like everyone around us, will benefit from us investing in ourselves.

Shanna Birchett  47:18

Yeah, absolutely. Oh, man, wells. Jenna, thank

Brianna Battles  47:21

you so much for sharing your wisdom, your experience as a mom, as an athlete, as a runner, as it’s all so incredibly valuable. And I know there’s a lot of people that really needed to hear your voice today and your experiences. So thank you so much for sharing. Thank

Shanna Birchett  47:35

you for having me. I appreciate it. It’s been awesome. Just want to talk to another mom, so I

Brianna Battles  47:40

got you. Where can people find more about you and follow you?

Shanna Birchett  47:45

Yeah, so I have an Instagram account. It’s just motherhood. Underscore running. Yeah, you’re welcome. DM me. I do Monday, Monday. Shout outs, metal Monday shout outs. You don’t even have to be runner. You could lift, lift, or you could swim, and I will shout you out. So that’s

Brianna Battles  48:01

so awesome. Well, I love what you’ve created. I love what you’re doing, and we are definitely cheering you on with all the things that are ahead. Thank you. Appreciate it. Thank you. Thank you so much for listening to this episode of the practice brave podcast. If you enjoyed the show, please leave a review and help us spread the work we are doing to improve the overall information and messaging in the fitness industry and beyond. Now, if you are pregnant and you are looking for a trustworthy exercise program to follow, I have you covered. The pregnant athlete training program is a well rounded program for pregnancy with workouts for each week that are appropriate for your changing body. That’s 36 weeks of workouts, three to four workouts each week, and tons of guidance on exercise strategy. We also have an at home version of that program. If you are postpartum and you’re looking for an exercise program to follow. The eight week postpartum athlete training program would be a really great way to help bridge the gap between rehab and the fitness you actually want to do. From there, we have the practice brave fitness program, which is an ongoing strength conditioning program where you get new workouts each week and have a lot of guidance for myself and my co coach, Heather Osby, this is the only way that I’m really offering ongoing coaching at this point in time. If you have ever considered becoming a certified pregnancy and postpartum athleticism coach, I would love to have you join us. Pregnancy and postpartum athleticism is a self paced online certification course that will up level your coaching skills and help connect the dots between pelvic health and long term athletic performance, especially during pregnancy and postpartum, become who you needed and become who your online and local community needs by becoming a certified pregnancy and postpartum athleticism Coach, thank you again for listening to the practice brave podcast. I appreciate you, and please help me continue. You spreading this messaging, this information and this work you.

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you’re looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women’s health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you’re a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we’ll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you’re at because she’s been there too!

Tune in every other week and share the show with your athlete friends!

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