Advertise on podcast: The Women's Running Lab

Running isn’t just about miles and mechanics—it’s about the total stress your body is carrying. In this episode, Alison introduces the “threat bucket” analogy to explain how training load, life stress, nervous system state, and biomechanics all interact to shape performance, recovery, and injury risk. Through real client stories, she shows why pain and setbacks aren’t usually caused by one thing—and how targeted adjustments, from nervous system regulation to smarter volume and movement work, can restore balance. The big takeaway: train the whole human, not just the runner, by addressing the biggest controllable stressor instead of always doing more.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode, Alison explains how runners can transition from returning to running into a simple, effective polarized training approach. She outlines four key run types—easy, tempo, track, and long runs—using clear analogies to explain their distinct physiological benefits and emphasizes the 80/20 rule to avoid the ineffective “gray zone.” She provides practical guidance on structuring training weeks with two, three, or four runs depending on goals such as maintaining fitness, building volume, or improving performance. Alison highlights the importance of truly easy miles, alternating key workouts, and adjusting training based on race distance and season. She concludes by encouraging seasonal training, intentional off-seasons, and limiting major races to support long-term health, consistency, and enjoyment of running.    Resources Mentioned: Purposeful Pacing Episode for more on the Key Run Pacing: https://www.alisonmariephd.com/blog/purposefully-pacing-your-runs-podcast Zone 2 Blog for help with finding your true Zone 2: https://www.alisonmariephd.com/blog/run-in-zone-2  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode, Alison returns to the podcast after a long break to share a year that went from big running PRs to a sidelining knee injury, a full-time return to teaching, and a much-needed reset. She reflects on stepping away from performance pressure and social media, finding more balance, and easing back into running with a healthier mindset. The heart of the episode is a clear, doable guide to starting running from scratch: build strength first, then use a patient, milestone-based run–walk plan that focuses on time on your feet before speed. Along the way, Alison encourages listeners to check their ego, listen to their bodies, and celebrate small wins. The takeaway is simple and empowering—sustainable running, especially in your 40s, is about consistency, strength, and enjoying the process, not rushing the pace.  Resources Mentioned: Shoe Criteria Blog: https://www.alisonmariephd.com/blog/Running-Shoes-or-Barefoot Link to WRA membership: https://www.alisonmariephd.com/womens-running-academy-membership  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode of the Women’s Running Lab podcast, host Alison introduces a “runner’s hierarchy of needs,” modeled after Maslow’s pyramid, to explain how athletes can progress toward their full potential. She emphasizes that true success begins with a self-care version of base training for runners—focusing on consistency, recovery, sleep, fueling, and nutrition—before layering in smart volume management, keeping easy runs truly easy, and gradually adding purposeful pacing and strength training. Higher levels of the pyramid include refining biomechanics, improving running economy, building stress resilience, and practicing breath work, all while maintaining adaptability over perfection. Alison highlights how her Women’s Running Academy Intensive helps runners apply this framework, learn their body’s language, and take ownership of their training to run stronger, healthier, and with more joy. Resources Mentioned: Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode, Alison challenges the idea that more stretching is always the answer and instead highlights the value of carefully chosen mobility exercises for runners. She explains that hypermobile athletes often develop chronic tightness by gripping in areas like the feet, glutes, or pelvic floor, and that true relief comes from balancing stiffness, stability, and mobility. By building “good tension,” improving alignment, and increasing body awareness, runners can release unnecessary tension, protect their joints, and move with greater efficiency. Viewing the body as an interconnected system, rather than isolated parts, helps prevent recurring issues and unlocks more enjoyable, sustainable performance.    Resources Mentioned: Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term. Strategies for Running With Hypermobility: https://www.alisonmariephd.com/blog/Running-with-Hypermobility  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this 50th episode of The Women’s Running Lab podcast, host Alison celebrates the milestone by sharing ten key lessons she wishes runners knew about their bodies, all centered on the idea that the body works as an integrated system rather than isolated parts. She discusses topics such as the pelvic floor’s crucial role in running, the misconception of “over-pronation,” why tight hips and hamstrings often signal a need for strength instead of stretching, the importance of stability over excessive mobility, and how tendons, breath, and coordination shape running efficiency. She emphasizes that pain rarely originates where it’s felt, that rehab should focus on reintegration, and that runners are not fragile but highly adaptable when trained strategically. Alison also shares her upcoming transition back to classroom teaching, notes the podcast may shift to a biweekly schedule, and invites listeners to join her 12-week Women’s Running Academy Intensive to build resilience, efficiency, and long-term running potential.   Resources Mentioned: Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

This episode of The Women’s Running Lab explores how to approach running while pregnant with both flexibility and strategy. Host Alison and guest Martina discuss managing the “athlete brain,” using run-walk intervals, and knowing when to pause without seeing it as failure, since rest often sets up a stronger postpartum return. They highlight strength training as essential for supporting pelvic floor health, core stability, and efficient mechanics, with single-leg work and hinges as key exercises. Both emphasize adapting training by feel—focusing on duration and energy rather than pace or mileage—and aiming to finish workouts refreshed, not depleted. Ultimately, they encourage pregnant runners to see this as a season of life, investing in themselves through mindset shifts and strength work to stay strong, healthy, and prepared for running again after pregnancy.  Guest: Martina, qualified personal trainer, pregnancy and postpartum coach, founder of Fit Mná and Mammy, and currently pregnant runner. You can find more from Martina on Instagram (@fit.mna) or at her website https://www.fitmna.com/  Resources Mentioned: Pregnancy Blogs: https://www.alisonmariephd.com/blog?tag=pregnancy  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode, host Alison Marie discusses how to strengthen the pelvic floor for running by explaining how pelvic floor health connects to posture, breathing, hip rotation, and foot mechanics. She emphasizes that a responsive pelvic floor is not about constant Kegels but about finding length, mobility, and natural activation through internal rotation, pronation, and dynamic movement. By combining mindful breathwork, rib cage mobility, and progressive strength training, runners can better manage forces, improve stride efficiency, and reduce issues like incontinence. The host also highlights her Pelvic Floor Fundamentals course and Women’s Running Academy Intensive as resources to help women build strength, confidence, and long-term resilience in their running.  Resources Mentioned: Pelvic Floor Fundamentals for Runners: Support your pelvic floor through a whole-body approach so that you can run freely in just 30 minutes a week!Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

This episode explores how training, performance, and recovery are deeply influenced by the nervous system and our ability to manage stress. Stress from both life and workouts can overload the body, so balancing intentional training stress with effective recovery is essential. The host highlights breath work as a key tool for nervous system health, introducing CO2 tolerance testing and breathing exercises for running like nasal breathing, box breathing, waterfall breathing, and humming. These practices improve oxygen efficiency, tap into the parasympathetic state, and build stress resilience, ultimately helping athletes recover more effectively, prevent burnout, and perform at their best.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode, Alison shares how a knee injury at camp inspired her to discuss shifting from the traditional RICE method (Rest, Ice, Compression, Elevation) to the more modern PEACE & LOVE approach for recovery from injury. While RICE can help in the acute stage by reducing swelling and pain, it doesn’t address the need for movement and tissue loading. PEACE focuses on the early days post-injury—Protection, Elevation, avoiding overuse of Anti-inflammatories, Compression, and Education—while LOVE guides the subacute phase with Load, Optimism (or nervous system safety), Vascularization, and Exercise. She emphasizes that effective recovery from injury means transitioning from passive rest to active healing, reducing pain, protecting the injured area, and progressively restoring strength, mobility, and function.  Resources Mentioned: The Big Six: https://youtu.be/5YuaQPUA_yM  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

This episode offers a comprehensive guide to returning to running postpartum, outlining six key strategies to rebuild strength, movement quality, and impact readiness after pregnancy. Host Alison explains how physical changes like pelvic tilt, rib flare, and altered hip mobility affect running mechanics, and emphasizes the importance of restoring core and pelvic floor connection, improving rib and thoracic mobility, and retraining hip function and mid-stance loading. Through intentional progressions in foundational movements like squats and lunges, listeners are guided to build a strong, confident base for running that supports long-term performance and prevents injury.  Resources Mentioned: Postpartum Resources: There you will find options for postpartum with a living child at home and for postpartum after pregnancy or infant loss. Each will include the following where workouts and main content are essentially the same but each is taught in its own context and with respect to what postpartum life looks and feels like right now.Postpartum Run Ready Road Map: This FREE resource will introduce you to the 5 steps in my START Formula so that you have confidence that you are taking the steps back to that thing that makes you feel like you, in a way that feels good in your body and builds a solid foundation for all your future performance goals.​Postpartum Run Ready Fundamentals: With this full course eliminate the guesswork with a full step-by-step plan using my START Formula so that you have confidence that you are taking the steps back to that thing that makes you feel like you, in a way that feels good in your body and builds a solid foundation for all your future performance goals.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

This episode explores the journey of running postpartum, with Alison sharing her personal struggles with incontinence, pain, and a premature return to running. Emphasizing that recovery is highly individual, she outlines a thoughtful, phased approach focused on rebuilding pelvic floor strength, core connection, and overall stability before gradually returning to running with a structured milestone plan. The episode highlights the importance of patience, tuning into your body’s signals, and avoiding rushed progress to prevent injury. Listeners are also directed to free and paid resources designed specifically for running postpartum, offering step-by-step guidance tailored for postpartum runners aiming for a safe and confident return. Resources Mentioned: Postpartum Resources: There you will find options for postpartum with a living child at home and for postpartum after pregnancy or infant loss. Each will include the following where workouts and main content are essentially the same but each is taught in its own context and with respect to what postpartum life looks and feels like right now.Postpartum Run Ready Road Map: This FREE resource will introduce you to the 5 steps in my START Formula so that you have confidence that you are taking the steps back to that thing that makes you feel like you, in a way that feels good in your body and builds a solid foundation for all your future performance goals.​Postpartum Run Ready Fundamentals: With this full course eliminate the guesswork with a full step-by-step plan using my START Formula so that you have confidence that you are taking the steps back to that thing that makes you feel like you, in a way that feels good in your body and builds a solid foundation for all your future performance goals.Postpartum Ready To Run Checklist Video Walkthrough: This video will walk you there the strength based assessments in the Postpartum Ready To Run Checklist Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode, host Alison dives into the science and strategy behind building running performance “from the ground up”—both literally and figuratively. She explains how consistent, progressive training lays the foundation for long-term gains, while strength, coordination, and tendon health help the body store and transform energy through ground reaction forces. By breaking down key movement skills—like posture alignment, single-leg stability, rotational control, and proper hip-to-knee extension—Alison shows how strength training, especially with plyometrics and isometrics, can improve running efficiency and reduce injury risk. With a blend of physics, physiology, and practical coaching, this episode makes a compelling case for training your relationship with the ground so you can run stronger—and fly. Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode, Alison dives into the importance of squats for runners, highlighting how this foundational movement improves force production, coordination, and running mechanics. She explains that effective squatting—particularly through the often-overlooked mid-range—requires proper foot pronation, hip internal rotation, and a stacked body position. By mastering these elements, runners can enhance stability, strength, and stride efficiency.  Resources Mentioned: Glute Accelerator: A 7 Day Crash Course on Building Strong Glutes for Female RunnersWomen’s Running Academy Membership: Smart, female centered, run supportive strength training month after month. With the Women’s Running Academy Membership you can successfully continue to strength train year round in a way that is supportive of your running and long term health.Squat Wedgiez: My favorite wedges for squatting.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

In this episode, host Alison Marie emphasizes the importance of stepping back from constant racing to focus on intentional base building as a critical foundation for long-term running progress. She explains that frequent racing can lead to excessive stress, inadequate recovery, and stalled development, while consistent base phases—focused on easy running, gradual mileage increases, and foundational habits like strength training, sleep, and nutrition—build the aerobic fitness and structural resilience needed for effective race-specific training. Alison shares clear signs that a runner is ready to move beyond base building, including stable mileage, good recovery, and mental readiness, and encourages viewing training as a series of purposeful seasons to support sustainable growth and performance.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!