Explorez tous les épisodes du podcast The She Runs Strong Podcast

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After two years of conversations, coaching advice and inspiring stories from female runners, the She Runs Strong podcast is taking a break.

In this final episode, Shona and Nicky reflect on their favourite guests, the lessons they have learned and the community that made the podcast so special. They also explain why the podcast is ending and where you can continue finding evidence-based coaching and support for female runners.

This is not the end of the conversation. It is simply the start of a new chapter.

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Most new runners make the same mistake: they think the answer is to just run more.

But if you were starting running from scratch today, what would actually matter most?

In this episode, Shona and Nicky break down the 5 things they would do differently if they had to start running all over again. Not the flashy gear. Not the expensive gadgets. Not the complicated advice you see online.

Just the simple things that help new runners build fitness, avoid injury, stay consistent, and actually enjoy running.

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Get Julie's resources here: https://www.juliewiebept.com/

Have you ever leaked, felt pressure, or lost control on a run and wondered what was going on?

In this episode, Shona and Nicky speak to pelvic health expert Julie Wiebe about why this happens to so many female runners, especially during perimenopause and postmenopause, and why the answer is not always more Kegels.

A must-watch for any runner who wants to understand her body, stop feeling embarrassed, and keep running with confidence.

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Can you still run PBs as you get older, or do you need to rethink what success looks like as a runner?

Nicky and Shona answer real runner questions on training, recovery, injury prevention, racing in the heat, and setting meaningful goals as we age.

They cover:
- How to fuel properly when you have a run and strength session on the same day
- How to train for a hot race when you live in a colder climate
- Why strength training is essential for hilly, challenging races like the Great Wall Marathon
- Whether yoga should replace strength training for runners
- What could be causing recurring runner’s knee
- How runners over 60 can set exciting, motivating goals
= Whether your PB days are really behind you...or not

If you’re a female runner over 45, this episode is packed with practical advice to help you train smarter, stay strong, and keep loving your running for years to come.

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Nicky finally got her Cape Town Marathon medal!

In this coaching call, Nicky shares her honest review of the Cape Town Marathon after a long journey to the start line. From previous injury struggles and last year’s race cancellation, to finally crossing the finish line, this episode is packed with real marathon lessons.

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You’re doing the easy runs. You’re strength training. You’re staying consistent… so why are you getting slower?

In this episode, we unpack the brutal truth about running progress, ageing, marathon fatigue, strength training mistakes, and why your fitness might be hidden under layers of fatigue. Before you panic over a slower 5K time trial, listen to this.

Your best running days may not be behind you, but you might need to train smarter.

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In this episode, Shona and Nicky answer real questions from runners navigating the messy, emotional and practical sides of training.

We talk about how to approach marathon training while grieving, how many marathons you should really run in a year, whether trail runners should do track sessions, what to do when bowel movements interrupt your runs, and how training should change after menopause.

This episode is honest, supportive and packed with practical coaching advice for female runners who want to train smarter, recover better and keep running strong for years to come.

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If you're a female runner over 45… this episode could change how you train forever.

We’re joined by world-leading bone health expert Professor Lora Giangregorio, to unpack the truth about osteoporosis, stress fractures, and what really keeps your bones strong as you age.

Because here’s the reality:
👉 Running alone isn’t enough
👉 Undereating can quietly weaken your bones
👉 Menopause accelerates bone loss (fast)

And most women only realise it when it’s too late.

If you want to keep running into your 50s, 60s and beyond, this is essential listening.

Check out the Bone Health and Exercise Science lab on:
YouTube: https://www.youtube.com/@boneslab
Facebook: https://www.facebook.com/UWBonESLab
Instagram: https://www.instagram.com/giangregoriolora/
Web: https://boneslab.ca/

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In this episode, Shona and Nicky answer some of the most common questions female runners face in the final weeks of marathon training.

Do you really need to run 20 miles before a marathon? What should you do if your foot hurts where your laces tie? How can you reduce travel fatigue when flying overseas for a race? And should runners take creatine all year round, or stop before race day?

We also talk about why consistency matters more than one “perfect” long run, how menopause symptoms can affect performance, and why comparing your current fitness to last year’s PB is not always helpful.

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In this coaching call, Nicky and Shona catch up with Bee after an incredible few weeks of racing: a Boston Marathon PB followed just six days later by the London Marathon.

Bee shares how her training block was far from perfect, with hamstring niggles, a painful foot issue, a full rest period, and even a last-minute shoe change before Boston. But with smart coaching adjustments, fewer weekly runs, consistent rehab, better recovery, and a relaxed race-day mindset, she still ran a brilliant 3:27:12 PB at Boston.

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If you are a female runner over 45, your training needs a smarter approach.

In this episode, we break down heart rate zones, fueling for performance, and how your body responds to stress, illness, and recovery. Learn how to adjust your training, avoid common mistakes, and understand what your body is telling you so you can run stronger and with more confidence.

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If you are a female runner over 45, your long run can be the key to better endurance, stronger race results, and staying injury free, but only if you do it right. 

In this episode, we break down how to pace your long runs, why easier often works better, how fueling changes performance, and what women over 45 need to know about hormones, fatigue, and recovery. 

Smarter long runs start here.

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In this special Q&A episode, we’re doing things a little differently.

Nicky sits down with Shona, fresh off the iconic Two Oceans Marathon, just days after race day.

Together, they unpack the real experience behind the race:
What it felt like on the start line
How the race unfolded moment by moment
The highs, the challenges, and the unexpected
And the lessons every runner can take into their own racing

Whether you’re training for your next race or just love hearing the real, unfiltered side of running, this episode takes you inside one of South Africa’s most legendary races.

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Have you ever been told to “engage your core” while running… but had no idea what that actually means?

In this episode, we unpack one of the most misunderstood concepts in running... your core.
And here’s the truth:
👉 It’s not about abs
👉 It’s not about doing more planks
👉 And it might be the reason you’re getting injured

We’re joined by physio Rachel Evans, who breaks down:
What your core actually is (hint: way more than abs)
Why runners, especially women, struggle with core strength
How poor core function leads to injuries, inefficiency, and fatigue
The biggest mistakes people make with exercises like planks
Simple, effective core exercises you can start today

If you’ve been dealing with niggles, lower back pain, or your form falling apart on long runs… this episode could be a game-changer.

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Ever finished a race and thought, “Why did I go out so fast?” Or wondered if losing weight will actually make you a better runner… or just leave you exhausted?

In this episode of She Runs Strong, we answer real runner questions from around the world, covering:

How to pace your race properly (and avoid blowing up)
Does losing weight actually improve performance?
Why running suddenly feels harder (and motivation dips)
Do you really need electrolytes... or is water enough?
Bonus: Heat training & sauna tips before race day

If you’ve ever struggled with pacing, energy, or consistency… this episode is for you.

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If you’re a female runner over 45 and suddenly feeling more tired, gaining weight, or struggling to improve… you’re not alone.

In this coaching call, we break down exactly what’s going on and what you can do about it.

We dive into:
- Why running starts to feel harder after 45
- The impact of fatigue, iron levels, and recovery
- Weight gain during marathon training (and how to manage it)
- How to structure your training for better performance
- Simple strategies to improve energy, endurance, and recovery

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From race day shoes to side stitches to heart rate training, we’re answering the running questions so many women have but don’t always ask. 

Nicky and Shona share practical advice to help you feel more confident in your training, your gear, and your race-day decisions.

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What if you’re not stuck because you’re not trying hard enough, but because your training strategy needs to change?

In this Q&A episode, Shona and Nicky answer real questions from female runners on marathon training, strength work, menopause, injury niggles, performance plateaus, and how to keep progressing without burning out. 
From balancing running and strength to whether marathon pace belongs in long runs, this is honest, practical coaching with no fluff.

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If you’re a woman 45+ training for a marathon and questioning your plan, this episode is for you.

Why are the long runs slow?
Why are intervals added so early?
Where does strength training fit in?
And how do you avoid burnout?

We break down exactly how to structure your marathon training: Base → Build → Peak → Taper... so you arrive at race day strong, confident, and injury-free.

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What if the thing holding you back right now isn’t discipline… but clarity?

In this episode, Nicky and Shona answer 5 brilliant questions from female runners dealing with sugar cravings, fueling confusion (including the 100g carbs/hour debate), menopause performance shifts, marathon fears at 59, and that very stubborn high hamstring injury.

You’ll walk away with practical guidance on fueling for your body, managing training load, prioritising recovery, and building strength so you can run stronger, especially through midlife and beyond.

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Elite runners are now fueling at 120–170g carbs an hour... but what does that mean for recreational marathon and ultra runners?

In this episode, sports nutritionist Rebecca Paulser breaks down what’s real vs hype, how to fuel when mileage ramps up, what to do if you can’t stomach gels, and why practice is the difference between a strong finish and a brutal bonk.

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Are you training… or just addicted to training?
In this coaching-call episode, Shona and Nicky unpack the uncomfortable truth behind running every day...when it helps your mental health… and when it quietly starts hurting it.

Plus:
🔥 How to return to running after chronic Achilles tendinopathy (especially in perimenopause)
🦠 What to do when a nasty winter bug derails your London Marathon build
🏋️‍♀️ The real balance between heavy lifting + running (without dead legs)
🥩 And how much protein active menopausal women actually need (without the confusion.)

If you’ve ever thought, “I should rest… but I can’t,” this one’s for you.

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She qualified for Boston… and still didn’t get in.
So what changed between missing the BQ buffer in 2024 and running a confident 4:09 in 2025?

In this She Run Strong coaching call, Gretchen Fermann breaks down the real shift: smarter pacing, year-on-year consistency, strength that actually stuck, and the “invisible” factor too many women ignore... sleep + hormones in the menopause transition.

If you’re chasing a Boston qualifier while juggling life, work stress, and a body that’s changing… this episode will show you what it really takes to turn “almost” into “I did it.”

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Treadmills on holiday, “easy” runs that feel anything but, running with knee arthritis, and where netball or triathlon fits into your training... this Q&A is for female runners 45+ who want to train smart, protect their joints, and still have fun with sport.

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You train your calves, your glutes, your core… but when last did you train the muscles inside your feet? 
In this episode, we unpack “foot core” (the hidden strength most runners ignore), why it could be the missing link behind recurring Achilles, plantar fascia and lower-leg niggles, and the simple at-home drills you can start tonight... while you’re watching Netflix.

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New year, new questions. We unpack the goals that actually stick, the fueling mistake most women over 40 are making, why recovery suddenly feels slower in peri/menopause, and what to do when your training is consistent… but your results aren’t. Plus a real, honest chat on mental health and running confidence. 

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A festive-season Q&A diving into HYROX hype, holiday training guilt, and the tough truth about death in endurance sport, all wrapped in honest, relatable coaching you won’t hear anywhere else.

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A different kind of coaching call: Nicky’s back from Valencia with a shiny medal, big breakthroughs (hello, sub-3:30!), and a powerful story of training through chronic anaemia, fatigue, and setbacks, plus Shona gets coached for her marathon that’s just 6 weeks away.

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In this episode of the She Runs Strong podcast powered by Coach Parry, UK run coach Nicky and sports scientist Shona unpack why up to 50% of runners cramp, why it’s not just about electrolytes, how pacing, strength, and training load really drive cramps, and what actually helps on race day, from smarter training to breathing, walk breaks, and even pickle-juice-style “cramp stop” tricks.

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Did you know the wrong sports bra can cost you minutes in a marathon? Nicky and Shona break down why bra fit, fabric, and support matter more than you think, for comfort, health, and performance. From breast movement science to their top bra recommendations, this chat could change how you run forever.

Plus, they answer your other burning questions: how to train between New York and Tokyo, why your Garmin always shows extra distance, how to run strong with autoimmune conditions, and whether collagen really helps runners.

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GLP-1 meds (think Ozempic) are everywhere... but what do they mean for female runners? Sports dietitian Dr Linia Patel joins Shona to unpack how GLP-1s impact energy, muscle, bones, gut health, and training, and exactly how to fuel, lift, and adjust sessions to stay strong.

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Feeling “off” on the run? In this She Run Strong Q&A, Shona and Nicky break down cardiac drift (in plain English!), how to read your heart-rate data from interval sessions, quick fixes for ITB/lateral knee pain, and tackling brain fog & peri/menopause symptoms. Plus: getting back to training after a cold, why “phantom pains” pop up in taper week, and smart fueling/hydration so you don’t fizzle at 60 minutes.

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Today’s episode is all about proving that age is just a number and speed is still very much on the table. Nicky and Shona chat with Jackie, a 58-year-old runner who swapped hockey sticks for start lines and qualified for the Boston Marathon after taking up running seriously in her 50s. From parkruns to personal bests, consistency to confidence, this episode dives into how small, smart changes can lead to huge breakthroughs... no matter when you start.
It’s the perfect listen for anyone who’s ever thought: “One day when I’m big… I’ll run Boston.”

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Reformer Pilates is everywhere right now, but does it actually make you a better runner? In this episode, Nicky and Shona dig into whether Reformer really counts as strength training, what it helps with (and what it doesn’t), and how to fit it into your weekly plan. They also tackle listener questions on building time on feet for marathon training, managing niggles before race day, and how to train through perimenopause. Real answers, zero fluff... just smart running talk for women who want to train stronger and stay injury-free.

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Tempo vs. Threshold: the confusing terms finally explained. Nicky and Shona break down the science, the purpose, and the “how” of these essential workouts - so you know exactly when, why, and how hard to run them to build speed, endurance, and strength without burning out.

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Caffeine, cramping, wearables, and warm-ups - oh my! Nicky and Shona tackle your most pressing questions: does caffeine really trigger cramps, what those Garmin “anaerobic scores” mean (and when to ignore them), and how to warm up properly for different runs. With practical advice, myth-busting, and a few laughs, this episode is your toolkit for smarter, stronger running.

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In this episode, we unpack one of running’s most misunderstood topics—fatigue—and set the record straight on lactate with exercise physiologist and Coach Parry coach Ntutu Letseka.
You’ll learn what actually drives that burning sensation, how the brain (the central governor) paces you, and the practical training/recovery moves that boost performance—especially for female runners 45+.

What you’ll learn:
- Lactic acid vs. lactate: why lactate is a fuel and not the villain
- Energy systems 101: ATP, glycolysis, aerobic metabolism & where fatigue really comes from
- The brain’s role: how the central governor protects you (and why you can still sprint at the end)
- Lactate thresholds (LT1 & LT2): what they mean and how they predict performance
- Training that works: build an aerobic base, then add smart threshold work (cruise intervals, controlled tempos)
- Recovery that sticks: fueling, sleep, cool-downs & truly easy active recovery (what counts—and what doesn’t)

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This week, Shona Hendricks & Nikki Friedman chat with Beth Groh, a Coach Parry community member who started running in her late 50s, broke 2 hours for the half marathon at 62, snagged age-group wins, and is now eyeing the Athens Original Marathon. Beth’s story is a masterclass in mindset, smart training, and why strength work is non-negotiable for women 45+.

You’ll hear how Beth:
- Shifted identity from “I’m not an athlete” to “I am a runner.”
- Came back from a femur stress fracture by slowing down, training smart, and building strength.
- Cracked a sub 2 hour half marathon (and a 52-minute 10K) with balanced training.

Learned key marathon lessons on pacing, hydration, gut management, and travel—and how she’s applying them for Athens.

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Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

Creatine myths busted, figure skating as cross-training, footcore timing, Achilles-safe speed, and the weird marathon packing hacks you’ll actually use. Nicky & Shona answer your Qs with practical, no-fluff tips you can try this week.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

Hot flashes, cold fronts, and real talk. Shona & Nicky bust HRT myths (hello, “second spring”), tackle time-trial plateaus, pick the right shoes for speed vs. long runs, and show you how to juggle a Saturday party with a Sunday long run... without breaking your training or your spirit.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

So many women start running to lose weight... only to find themselves exhausted, hungrier than ever, and sometimes even gaining weight during marathon training. In this honest chat, we unpack why that happens, how hormones, stress, sleep, and fueling play a role, and what strategies actually help women feel lighter, stronger, and in love with running again.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

 From pea vs whey protein, to tackling GI issues, and why less intensity might actually make you a stronger runner—this Q&A episode of She Run Strong is packed with practical tips you can use in your training today. 

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

This one’s a MUST-LISTEN for every female runner over 40. Hosts Nicky and Shona sit down with world-renowned endocrinologist Dr. Nicky Keay to unpack everything you need to know about hormones, performance, perimenopause, and thriving through midlife and beyond.

RESOURCES FROM DR KEAY⬇️⬇️
- Dr Keay's website: www.nickykeayfitness.com
- Book a hormone coaching appointment: https://nickykeayfitness.com/appointments/
- Dr Keay's new book: https://nickykeayfitness.com/new-book/
- Free web-based app validated with our research for those wondering about whether sufficient energy availability and at risk of REDs: https://mypeaq.streamlit.app/

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

At 60, Ina Donat is chasing big goals: a 65K ultra and a sub-25-minute 5K. In this episode, she shares how she balances ultra training with speedwork, fuels her body with real food (not gels), and stays injury-free through strength and foot core. From sea kayaking to hill running in Edinburgh, Ina’s inspiring journey is packed with wisdom, perspective, and fierce determination.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

Feeling stuck in your running? In this Q&A episode, Coach Nicky & Shona answer your biggest questions, like whether running 6 days a week is helping or hurting, how to handle shin splints with a marathon on the horizon, and what to choose between creatine vs whey protein.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

Should you be lifting heavy as a female runner over 40? It’s a question filled with confusion, conflicting advice, and plenty of Instagram noise. In this episode, we unpack exactly what “lifting heavy” means, why resistance training is essential in your 40s and beyond, and how to start safely without wrecking your recovery or your running.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

In this episode of She Runs Strong, Shona and Nicky answer listener questions and dive into the world of running pseudoscience. 
From cold plunges and treadmill myths to weighted vests and essential gear for new female runners, they break down what works, what doesn't, and what Instagram might be misleading you about. 
If you're a woman over 45 looking to train smarter and skip the fluff - this one’s for you.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

In this candid episode of the She Runs Strong podcast, Coach Shona Hendricks becomes the case study herself, sharing personal body composition results that left her surprised—and frustrated. Despite consistent strength training and disciplined running in preparation for the Two Oceans Ultramarathon, Shona lost muscle mass instead of fat.

📉 So what went wrong?
Together with resident dietician Nicky de Villiers and co-host Nikki Friedman, they unpack the surprising real reason behind muscle loss in female endurance athletes: under-fueling. 

You’ll learn:
✅ Why energy balance matters more than you think
✅ The role of protein (and how much you really need)
✅ How appetite can be misleading during heavy training
✅ Easy ways to prep and plan high-protein meals/snacks

If you’re a female runner over 40, this conversation is a must-listen. It will help you avoid the same mistakes—and keep your training on track without sabotaging your body composition goals.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

In this episode, Shona and Nicky sit down with Rachel — an inspiring runner who went from managing her shops in rural Wales to running across entire countries with her crew of 50-something women. She opens up about what really changed her running in menopause, how CrossFit gave her strength and confidence, and why community, consistency, and cookies (well, trail mix) matter. From running in the Sahara to pacing easy in Pembrokeshire — Rachel proves that bold adventures don’t stop at 50.

This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order.

Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

Resources:
Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass

Nicky and Shona dive into recovery after marathons and ultras—what happens to your body, why rest matters, and how to come back stronger. If you’ve ever rushed back too soon, this one’s for you.