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 
  
  

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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. 

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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.

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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 Runners
• Women’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. 
  
  

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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. 

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In this episode, Alison reflects on her recent half marathon success—finishing in 1:42:17 and winning her age group—achieved through a year of patient, low-volume running, strength training, and consistent fueling. She introduces the Women’s Running Academy, a holistic training plan for women runners that emphasizes sustainable progress through tailored strength and running programs, education on female physiology, and a flexible approach to training. Designed to help women avoid burnout, prevent injury, and train with purpose, the academy offers structured support, community access, and expert guidance for runners looking to stay strong and healthy for the long haul.

Resources Mentioned:

• Women’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. (Enrollment opened May 21 - May 30th)

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In this episode, Alison discusses the trend of walking backward on a treadmill at an incline to strengthen knees and reduce pain. While she acknowledges that this exercise may offer short-term benefits, such as improving foot mechanics and providing a novel stimulus to the quads, she emphasizes that it should be part of a broader strength training routine for lasting results. Alison critiques the pervasive idea of quick-fix exercises, arguing that consistent, progressive strength training with exercises like squats and lunges is more effective for long-term knee health and overall performance. She highlights the importance of building a strong foundation through regular strength training, tailored to each runner's needs, to avoid injury and achieve sustainable progress. 

Resources Mentioned:

• Women’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. (Enrollment opened May 21 - May 30th) 

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In this episode, host Alison explores the popular advice for midlife women—especially runners—to “lift heavy” and breaks down the science and strategy behind it. She explains that while lifting heavy can support muscle retention, bone density, metabolic health, and running performance during perimenopause and menopause, the real key is lifting to failure for maximum muscle fiber recruitment. Alison emphasizes that lifting heavy is often promoted because it requires less training volume, which pairs better with running, and also empowers women to shift focus from being small to being strong. However, she acknowledges that it may not feel good for everyone due to anatomical factors such as a narrow pelvic and rib cage structure, which can affect core engagement, internal rotation, and force production. The episode highlights the importance of building a strong foundation first, and introduces the Women's Running Academy as a resource for female runners to develop the necessary biomechanics and strength safely and effectively. 

Resources Mentioned:

Women’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. (Enrollment opened May 21 - May 30th) 

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In this episode, host Alison introduces the Women's Running Lab and the mission of the Women's Running Academy, explaining why her coaching is tailored specifically for women. She emphasizes that effective training must consider not only female-specific biomechanics—such as pelvic shape, muscle mass, and connective tissue laxity—but also physiological factors like the menstrual cycle, perimenopause, PCOS, and the importance of proper fueling. Alison advocates for cycle awareness rather than rigid syncing, and stresses strength training to support performance and prevent injury. Beyond the physical, she explores the broader social context women navigate, including body image pressures, emotional labor, safety concerns, and historical exclusion from sport and research. The Academy is presented as both a science-based training program and a supportive, inclusive community that empowers women—cis and trans alike—to reclaim their autonomy, show up fully for themselves, and pursue their goals with confidence.

Resources Mentioned:

• Women’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. (Enrollment opened May 21 - May 30th)

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 In this episode of the Women's Running Lab podcast, host Alison Marie dives deep into the role of strength training for runners across different race distances. She explains why strength training is essential not just for performance, but also for long-term health, especially for female athletes. Alison shares how to adjust your strength training strategy based on your race goals and training season, and introduces her Women's Running Academy program designed to help women build and maintain strength consistently alongside their running. Enrollment for the Academy opens May 21st! 

Resources Mentioned:

Women’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. (Enrollment opened May 21 - May 30th) 

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In this episode, Alison discusses the benefits of strength training for runners, including improved running economy, injury resilience, and long-term bone and connective tissue health. She outlines six common mistakes runners make with strength training, such as prioritizing volume over intensity, doing too much too soon, chasing soreness and sweat, lacking consistency, constantly changing exercises, and missing opportunities to incorporate run-supportive skills. Alison emphasizes a strategic, progressive approach tailored to the female body and running demands. She also introduces her Women's Running Academy program, designed to help female runners build strength in a way that supports their goals year-round without interfering with their training.

Resources Mentioned:

• Women’s Running Academy Membership: Smart, run supportive strength training for female runners. 

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In this episode, Alison introduces the concept of understanding running from both a physiological and practical perspective, using her own recent personal experiences as a foundation. She shares a story about a painful injury she sustained while commemorating her late daughter’s birthday, which kept her from running and pushed her back into therapy. This experience led her to reflect on how runners often respond to stress or setbacks by overdoing it—leaning into productivity rather than rest. She emphasizes the importance of balance and introduces the concept of training “dials” rather than “switches,” where variables like volume, sleep, nutrition, and life stress should be carefully adjusted rather than ignored or maxed out. The overall message so far is about tuning your training intelligently to stay within your body’s window of tolerance and avoid burnout or injury. Alison highlights the importance of joy in running, noting that reducing pressure can often lead to better performance and deeper fulfillment. She closes by introducing changes to her Women’s Running Academy, now structured to offer foundational strength training followed by adaptable programming that supports consistent, injury-free progress for women runners.

Resources Mentioned:

• Women’s Running Academy Membership: Smart, run supportive strength training for female runners. 

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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 

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In this episode, Alison explores the biomechanics of running, focusing on gait analysis and form cues. She emphasizes that runners shouldn't try to consciously alter their running mechanics mid-run, as the body cannot process adjustments quickly enough and doing so can create more issues. Instead, she uses gait analysis to inform strength training and warm-up drills that help improve stride efficiency over time. Alison highlights useful running cues like a forward lean from the ankles ("tits over toes"), gaze direction, and "push from the tush," but stresses that these are meant to be felt rather than actively executed during a run. She also explains how she analyzes gait from both side and back views, looking at factors such as stack alignment, foot strike, toe-off, and hip drop, and correlates these with posture and movement assessments done outside of running to inform training strategies. Alison explains how true pronation and supination are influenced not just by the foot, but by what's happening further up the kinetic chain, such as at the hips and torso. Wear patterns on running shoes and arm swing are presented as useful clues for identifying asymmetries or compensations in stride. Ultimately, she emphasizes that effective strength training and movement assessments should address the entire system—foot, hips, ribs, and rotation—in order to improve stride efficiency and reduce injury risk. 

Resources Mentioned:

• 1-on-1 Full Assessment and Strategy Session: Through my efficient postural and movement assessment (including gait analysis filmed by you ahead of time), we will identify the specific needs of your body (as they relate to your goals) and create a custom strategy so that you can continue to perform without pain.
• The Foot Fix: The premiere rehab program designed specifically for female runners struggling with plantar fasciitis, numbness and burning, Achilles issues, and chronically tight ankles and calves. 

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In this episode, host Alison focuses on a personal story rather than running. She shares the story of her daughter, Charlotte Grace, who was diagnosed with Trisomy 13, a rare genetic condition often labeled "incompatible with life." Despite grim medical expectations, Charlotte was born full-term, lived for six days, and defied many statistics. Alison discusses the lack of support and outdated information she received from medical professionals, as well as the hope she found through online communities. She also explains Trisomy 13 and 18, their prevalence, and the evolving medical understanding of these conditions, emphasizing the importance of raising awareness and providing accurate information to families facing similar diagnoses. The experience led to the creation of the “Compatible with Life Virtual 5K”, which honors Charlotte’s legacy and supports families facing similar diagnoses. Alison emphasizes the need for better awareness, more balanced medical information, and a supportive community for parents navigating rare Trisomy conditions.

Resources Mentioned:

• Resources for families of children with Trisomy 13 or 18: 
  • SOFT - Support Organization For Trisomy
  • The Stella Effect
  • Extra to Love 
  • Verity’s Village 
  • Abel Speaks
• Compatible With Life Virtual 5k: Learn more about the Compatible with Life 5k and get on the interest list for the next event HERE.

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 This episode begins with host Alison introducing the Women's Running Lab, emphasizing the importance of understanding running science and applying it effectively. She challenges the misconception that aging limits achievement, sharing stories from runners in their 40s, 50s, and beyond who continue to set personal records. She highlights how aging presents opportunities to train more strategically, emphasizing the importance of warm-ups, strength training, strategic pacing, and proper nutrition and fueling. Additionally, Alison discusses the "threat bucket" concept, explaining how physical and life stressors accumulate over time, making proactive training and recovery crucial for continued success. By being more purposeful and proactive, we can maximize our performance while adapting to life's demands. Instead of reacting to setbacks, building sustainable habits and balancing progressive overload with adequate rest allows for continued progress and even breakthroughs in running. Ultimately, training with intention helps us navigate the challenges of aging while still achieving meaningful performance gains. 

Resources Mentioned:

• 1-on-1 Full Assessment and Strategy Session: Through my efficient postural and movement assessment, we will identify the specific needs of your body (as they relate to your goals) and create a custom strategy so that you can continue to perform without pain.
• 1-on-1 Monthly Coaching: Whether you're going for a BQ, a PR, finishing your first race, or simply wanting to run with strength, confidence and injury free, personalized coaching is the best way to go. 

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In this episode, Alison focuses on the importance of patience and consistency in running to prevent injuries and improve performance. She explains that impatience, rather than biomechanics or strength training alone, is the primary predictor of injuries, as rushing progress often leads to overuse injuries. She discusses how factors such as athletic identity, perfectionism, life stress, and poor coaching relationships contribute to this issue. Alison emphasizes the need for intentional progression, proper recovery, and adaptable training plans, especially as life responsibilities increase. The episode concludes by highlighting the role of good coaching in mitigating these risks and encouraging sustainable, long-term progress. 

Resources Mentioned:

• 1-on-1 Full Assessment and Strategy Session: Through my efficient postural and movement assessment, we will identify the specific needs of your body (as they relate to your goals) and create a custom strategy so that you can continue to perform without pain.
• 1-on-1 Monthly Coaching: Whether you're going for a BQ, a PR, finishing your first race, or simply wanting to run with strength, confidence and injury free, personalized coaching is the best way to go.
• Research Study: Psychological risk profile for overuse injuries in sport: An exploratory study. 

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In this episode, Alison reflects on her personal growth as a runner over the years. She compares her early running experiences to her current approach, focusing on aspects like pacing, breathing, fueling, and strength training. Alison discusses how she used to run with little variety in pace and now intentionally varies her speeds for improved performance, along with using nasal breathing for better oxygen efficiency. She also highlights the importance of tuning into her body, fueling properly during training, and adopting strength training routines to support her running and overall health. Alison also covers the importance of strategy, self-compassion, and patience. She discusses how her past lack of strength training has transformed into a more structured routine, focusing on seasonal training for both strength and running volume. Reflecting on her journey, she feels a deeper connection to running now, with more wisdom and understanding than in her earlier years. Alison wraps up by encouraging listeners to share the episode if they found it helpful.

Resources Mentioned:

Women’s Running Academy: A 12-week group coaching and education program to help female runners ditch the cycle of injury and burn out and finally make real, consistent progress towards their goals.

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In this episode, Alison shares her recent experience racing a half marathon and discusses the importance of setting realistic training goals. She reflects on how she trained for this race, including overcoming challenges like a sprained ankle and illness during the final weeks of training. Alison emphasizes the value of building a strong base over time and encourages listeners to consider longer training timelines when preparing for races, highlighting that the best results often come from a more gradual, personalized approach to training. She also touches on how understanding the process of training can help prevent injury and improve long-term performance. 

Resources Mentioned:

The Foot Fix: The premiere rehab program designed specifically for female runners struggling with plantar fasciitis, numbness and burning, Achilles issues, and chronically tight ankles and calves. 

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In this episode, Alison discusses the benefits of strength training for runners. Strength training, when done correctly, can enhance running economy and improve the body's ability to manage ground reaction forces. However, it's important to avoid overloading the body with too much intensity or volume too soon, as this can hinder performance. The episode also explores how to balance strength training and running across different training seasons, ensuring that the body can handle the appropriate amount of stress in each phase for optimal results. Alison emphasizes adjusting strength training volume, tempo, and speed according to the runner's current season to prevent injury and promote progress. She highlights the need for strategic planning and consistency, acknowledging that balancing strength training with running and other life stressors requires careful management and patience.

Resources Mentioned:

• Balancing Running and Lifting: Strategies to Improve Performance in the Off-Season and Training Cycles Blog

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In this episode, Alison discusses her experience with neck and back pain during long runs and speed work while training for a half marathon. She explains how poor posture, like hunching over and forward head posture, contributes to these pains. Alison shares the strategies she used to address these issues, including breathwork exercises like hooklying breathing and diaphragmatic breathing, along with strength training that focuses on maintaining a proper "stack" posture. She also touches on the differences in posture and breathing between slower-paced runs and speed work, recommending similar post-workout resets for both. Alison also highlights her course, Breathe to Perform, which teaches breathing techniques for better oxygen efficiency and improved fitness. She encourages listeners to check out the course and share the podcast if they found the information helpful.

Resources Mentioned:

• Hooklying Breathing Video
• Sucker Punch Rockback Breathing
• Breath to Perform: Breath to Perform will help you understand the science behind your breath and put some simple breathing exercises into practice that have the potential to take your running performance to the next level.

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In this episode, Alison discusses strategies to improve running efficiency by developing a "springy" stride. She highlights research showing how simple exercises like jump roping or pogos can improve running economy by training the lower limbs to act like springs, especially through the Achilles. Alison goes on to explain how to further enhance springiness by incorporating hip extension, dynamic yielding, and propulsion exercises, which are part of her "Strong and Stable" program for female runners. These exercises focus on using reciprocal motion at the hips, improving force absorption during mid-stance, and maximizing power during toe-off for a more powerful stride.

Resources Mentioned:

• Links to Studies Mentioned:
  • https://doi.org/10.1080/14763141.2023.2200403 
  • https://doi.org/10.1123/ijspp.2019-0529 
• Strong & Stable: The Ultimate Hip Strengthening Program for Female Runners

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In this episode, Alison discusses the importance of strength training for runners, focusing on the lower body movements like hinging, squatting, and lunging. She emphasizes that running is a three-dimensional motion, not just a forward movement, and that exercises like squats and deadlifts should train the body in multiple planes of motion (sagittal, frontal, and transverse). She explains that movements such as internal and external rotation, adduction, and abduction are crucial for proper hip function during running and should be incorporated into strength training. Alison stresses that while the basic push-pull-squat-lunge framework works, it should be done with intention to address these diverse ranges of motion for maximal efficiency. She explains that in her program, Strong and Stable, the goal is to first help runners access these ranges of motion, then build strength within them, and finally integrate these movements dynamically, mimicking the fast nature of running. The program progresses systematically over eight weeks, ensuring runners improve both their strength and mobility in key areas.


Resources Mentioned:

Strong & Stable: The Ultimate Hip Strengthening Program for Female Runners

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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!

In this episode, Alison discusses the importance of glute activation for runners, emphasizing the need for proper glute engagement through lengthening, not just squeezing or external rotation. She critiques common exercises like hip thrusts and clamshells for missing the essential step of finding length in the glutes, which is crucial for effective running mechanics. Alison introduces her free, revamped "Glute Accelerator" course, designed to help female runners build stronger glutes by teaching them how to load through length and efficiently use their glutes during their stride.


Resources Mentioned:

Glute Accelerator: A FREE 7 Day Crash Course on Building Strong Glutes for Female Runners (new and improved beginning January 27th).

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In this episode, Alison discusses IT band issues in runners, emphasizing that these problems are often caused by strength and stability imbalances rather than tightness in the IT band itself. She explains that foam rolling and stretching, while helpful in the short term, do not provide long-term relief. The key to addressing IT band issues is learning to load through the glutes and achieving proper internal rotation and alignment during running. Alison also introduces her "Glute Accelerator" course, which teaches runners how to strengthen and better utilize their glutes, integrate the kinetic chain, and improve overall running mechanics.

Resources Mentioned:

• Glute Accelerator: A FREE 7 Day Crash Course on Building Strong Glutes for Female Runners (new and improved beginning January 27th).

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In this episode, Alison explains that impatience and under-fueling are two key predictors of injury that she frequently observes in runners. She emphasizes the importance of being patient in the training process and fueling properly for performance and recovery. She shares her own struggles with fueling, particularly as a coach who recognizes the impact of under-fueling, and mentions a recent study linking low energy availability (LEA) to poor race performance, injury, and illness. Alison emphasizes that regular, daily calorie intake supports energy for training, recovery, and daily activities, and how fueling strategies should be adapted based on the intensity of training. Key points include the necessity of carbohydrates before, during, and after runs, as well as the importance of fueling every day, not just on hard training days. Additionally, she discusses the concept of the "athlete plate" and how athletes should progressively increase carbohydrate intake to support their energy needs throughout training and recovery.


Resources Mentioned:

• Strong & Stable: The Ultimate Hip Strengthening Program for Female Runners: https://www.alisonmariephd.com/strong-and-stable 
• Research Study Mentioned: https://bjsm.bmj.com/content/early/2024/11/11/bjsports-2024-108181 
• Favorite Instagram Accounts: 
  • https://www.instagram.com/featherstonenutrition/
  • https://www.instagram.com/fueling.young.athletes/
  • https://www.instagram.com/marathon.nutritionist/
  • https://www.instagram.com/alexlarsonnutrition/

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In this episode, Alison discusses the importance of addressing muscle tightness not just through stretching or foam rolling, but by improving strength, stability, and position. She explains that tightness, such as in the hip flexors or calves, is often a result of poor body alignment and insufficient strength in certain muscles, like the hamstrings. Alison emphasizes that optimizing pelvic position and strengthening the hip flexors from a fully lengthened position can provide long-term relief, reducing the need for temporary measures like stretching. She also touches on the connection between breathing, core stability, and muscle tension, particularly in the psoas.


Resources Mentioned:

• Exercises mentioned in this episode:
  • All 4s Pelvic Tucks
  • 90-90 Pelvic Tucks
  • Bridge with Hip Flexor Pulls
  • Hip Flexor Sit Up

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In this episode, host Alison explores the role of rib mobility in enhancing running performance by improving breathing efficiency, core engagement, and rotation. Proper rib movement optimizes diaphragm use, reduces strain on accessory muscles, and supports better posture and force management. Efficient rib and torso rotation also improve energy transfer and running mechanics. Alison shares practical strategies to enhance rib mobility, including targeted breathing exercises, breath-timing during strength training, and incorporating reciprocal motion under load. She emphasizes the value of personalized approaches, which she offers through her Women’s Running Academy and one-on-one mentorship. Listeners are encouraged to apply these techniques to their training and share the episode if they found it helpful.

Resources Mentioned:

• Breathing exercises mentioned in the episode:
  • Rockback Breathing
  • Crocodile Breathing
  • Hooklying Breathing

• Women’s Running Academy: A 12-week group coaching and education program to help female runners ditch the cycle of injury and burn out and finally make real, consistent progress towards their goals.
• 1-on-1 Full Assessment and Strategy Session: Through my efficient postural and movement assessment, we will identify the specific needs of your body (as they relate to your goals) and create a custom strategy so that you can continue to perform without pain.

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 discusses the importance of rest during strength training for runners, emphasizing that strength training should focus on force production and proper recovery rather than speed. She encourages runners to see strength training as a tool to improve running efficiency, sharing how her own struggles with running led her to appreciate strength training. She introduces essential movement patterns like pushing, pulling, hinging, squatting, and lunging, and explains how these exercises can improve running form by targeting specific muscle groups and movement dynamics. Additionally, Alison highlights key principles such as organizing the center of mass over the stance leg, rotation, and co-contraction, which can enhance running efficiency. She explains how practicing co-contractions during hinge movements like deadlifts helps with hip extension before knee extension, which is essential for efficient running. Alison also emphasizes the importance of plyometrics, including landing and propelling exercises, to improve the body's ability to absorb and rebound from ground forces. She concludes by highlighting the integration of these concepts into strength workouts, offering a program to help runners implement them effectively, with a focus on progressive training and proper rest between exercises.

Resources Mentioned:

• Fast & Free: A FREE plug and play set of run warm ups to help female runners feel strong, efficient, and confident in their stride.
• RunStrong101: A 6-week strength training program for female runners to run stronger, faster, and more efficiently without all the typical aches and pains!

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In this episode, host Alison Marie discusses the biomechanics of uphill and downhill running. She highlights the physical challenges of uphill running, such as increased demand on the hip flexors and Achilles, and emphasizes the importance of strength training, particularly for hip flexors, pelvis position, and Achilles tolerance. On the other hand, she outlines the difficulties of downhill running, including eccentric muscle demands on the quads, potential issues with posture, and increased landing forces. Alison also shares strategies for training both uphill and downhill running, including hill repeats, plyometrics, and eccentric strength exercises. Additionally, she addresses how strengthening the pelvic floor can help improve downhill running for those experiencing pelvic floor symptoms. She discusses a key technique for downhill running: widening the arm swing to slow down without losing posture, a method often used by trail runners. Alison then shares three specific hill workouts and emphasizes the importance of training eccentric strength and pelvic floor responsiveness to handle the demands of both uphill and downhill running effectively.


Resources Mentioned:

• Stretch or Strengthen! What Hip Flexor Exercises Should You Do?
• Is Running Bad for the Pelvic Floor? Discover How Strength and Yielding Exercises Can Help

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In this episode, Alison discusses the importance of body autonomy and how it relates to both running and broader societal issues. She shares her perspective on coaching, emphasizing the value of understanding the "why" behind training and how it empowers women to become caretakers of their own bodies. Drawing on personal anecdotes and quotes from her Women's Running Academy, Alison highlights the significance of women living fully for themselves, breaking free from societal pressures, and advocating for their own well-being. The episode also touches on the emotional impact of recent political events and the ongoing fight for women's rights and equality.

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In this episode, Alison discusses the importance of an effective warm-up, emphasizing dynamic movements that increase blood flow, improve neuromuscular coordination, and enhance joint range of motion. She explains how her Fast and Free warm-up program, a downloadable resource of plug-and-play warm-ups, integrates five key running skills, such as stack alignment and rotation, to help runners improve efficiency and avoid injury. These exercises focus on building muscle coordination, joint stiffness, and energy storage, essential for efficient running, and incorporate springy movements to activate the nervous system. Alison emphasizes how these warm-ups help female runners improve strength, efficiency, and power in their stride. She encourages listeners to download the warm-ups and join her email list for upcoming Black Friday deals on her Strong and Stable course, designed to strengthen hips for female runners. The course will guide participants through a six-to-eight-week program aimed at improving hip strength and range of motion.

Resources Mentioned:

• Fast & Free: A FREE plug and play set of run warm ups to help female runners feel strong, efficient, and confident in their stride.
• Here’s the link to join my weekly newsletter to make sure you don’t miss the Black Friday Presale of my new hip strengthening course for runners - Strong and Stable.

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In this episode Alison dives into the critical role of hip strength in running, challenging the common belief that tight hips need more stretching rather than strengthening. She explains how efficient biomechanics, particularly during the stance phase of running, are essential for minimizing energy loss and preventing pain or injury. By focusing on the phases of loading, stabilizing, and propelling, she demonstrates how targeted strength training and dynamic drills can improve running economy and stride efficiency. Traditional exercises like clamshells and band walks are critiqued for their limitations, with an emphasis on drills that develop dynamic hip strength and center-of-gravity organization. The episode also introduces her upcoming new program, Strong and Stable, designed to help runners build strong, stable hips for a more powerful and efficient stride, with special discounts available through her newsletter.


Resources Mentioned:

Here the links to each exercise mentioned in the episode:

• ADDUCTOR TAP DOWN WITH HIP LOCK
• HINGE TO HIP LOCK DRILL
• SHIFT LATERAL BOX JUMP

Here’s the link to join my weekly newsletter to make sure you don’t miss the Black Friday Presale of my new hip strengthening course for runners - Strong and Stable.

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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 

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In this episode, host Alison Marie discusses the concept of cadence in running and its impact on performance and injury risk. She explains that while the commonly recommended 180 steps per minute works for elite athletes, it's not a one-size-fits-all solution for all runners. Cadence should vary based on pace and individual characteristics, and a lower cadence can lead to overstriding and increased load, while a higher cadence distributes load over more steps. Alison emphasizes addressing biomechanics, such as stride length and body alignment, before focusing on cadence adjustments and recommends strides, strength training, and specific warmups to optimize running efficiency.

Resources Mentioned:

• The Runner’s Lab: The Runner’s Lab is a 2 hour virtual masterclass, part powerpoint style education and part practice to move, feel, and experiment with your physiology, stress resilience, running biomechanics and my 5 essential skills for an efficient stride in your body.

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In this episode Alison explores the importance of pelvic floor function for runners and outlines seven core principles from her Pelvic Floor Fundamentals course. She begins by sharing a personal story that underscores the emotional and physical demands on mothers, linking it to her own journey of rediscovery through running. She then explains how a "responsive" pelvic floor can prevent common issues like leakage, improve running efficiency, and reduce stress on the body. Alison’s approach includes understanding the pelvic floor’s interconnected role with core and hip stability, developing a full range of motion through key muscle groups, and incorporating dynamic, functional movement. She emphasizes that a resilient pelvic floor should work automatically and efficiently, allowing runners to stay focused on their stride rather than on managing symptoms.


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!

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In this episode, Alison explores the concept of Zone 2 training, emphasizing its physiological benefits for runners, such as improved cardiovascular efficiency and metabolic flexibility. She provides a systematic approach for integrating Zone 2 into training. The reality is, Zone 2 running is supposed to be easy but at first it can feel anything but. The main advice you get when you feel like you are about to pull out your hair or just throw in the towel is “just run slower.” For me it’s more of a yes… AND…These steps will help you ease your way into zone 2 in a way that accessible and enjoyable for runners, allowing them to build endurance without feeling overwhelmed.


Resources Mentioned:

• The Karvonen Formula: This heart rate zone calculator takes into account your max and resting heart rate.
• Breathing Gear System: This system from Shift helps integrate respiratory system training with your running.

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In this episode, Alison explains the importance of incorporating three key running paces into a training plan: easy, tempo, and track. The easy pace, making up the majority of training, helps build cardiovascular efficiency. Tempo runs, around 10K pace, improve muscle efficiency, while track workouts at mile pace or VO2 max pace improve power. She emphasizes the need for intentional pacing and using benchmarks, such as a time trial or race results, to determine appropriate training paces. Strategic dosing of all three key paces is the most efficient way to improve your fitness over time.

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In this episode Alison explores the role of strength training in enhancing both running performance and longevity. She emphasizes the importance of lifting heavy weights with fewer reps to build muscle and bone density, which running alone cannot achieve, especially as we age. For runners balancing strength and running, she advises focusing on quality over quantity, prioritizing strength in the off-season, and integrating plyometrics over time.


Resources Mentioned:

• How to Set Your Running and Strength Training Weekly Schedule Blog Post: Gets into more details of how to schedule out your week including a few sample schedules.
• RunStrong101: A 6-week strength training program for female runners. 
• Women’s Running Academy: A 12-week group coaching and education program to help female runners ditch the cycle of injury and burn out and finally make real, consistent progress towards their goals. (returning Fall 2025)

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In this episode, Alison shares some of her running journey and how it continues to shape the way she coaches. From starting at an early age with her mom, to becoming obsessed in her 20s after, to struggling to find her way back postpartum, and running through grief after the loss of her daughter, each experience shaped the way she coaches. That last part is a big reason why she now integrates both mental and physical well-being into her coaching, emphasizing breathwork, nervous system regulation, and progressive training that respects the body's unique needs.

Resources Mentioned:

You can find all of the coaching and resources mentioned HERE.

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In this episode, Alison Marie challenges the common belief that midfoot striking is superior to heel striking. She explains that switching to a midfoot strike isn't always beneficial, as every runner's body functions differently, and forcing such a change can reduce stride efficiency. Instead, she stresses the importance of proper whole body mechanics, focusing on stacking, mid-stance loading, and powering through hip extension for more efficient running.


Resources Mentioned:

• The Runner’s Lab: The Runner’s Lab is a 2 hour virtual masterclass, part powerpoint style education and part practice to move, feel, and experiment with your physiology, stress resilience, running biomechanics and my 5 essential skills for an efficient stride in your body.
• The Foot Fix: The premiere rehab program designed specifically for female runners struggling with plantar fasciitis, numbness and burning, Achilles issues, and chronically tight ankles and calves.
• 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!

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In this episode, Alison shares the importance of going beyond simply trying to manage your symptoms on the surface level with the rolling, stretching and icing and identifying the root cause so that you can fix them once and for all. She walks you through the 4 main contributors to true strength and mobility at the foot: Range of Motion at the ankle and big toe, Managing your Center of Mass above the foot, strengthening through a full and dynamic Tripod, and moving through pronation and supination through Rotation. She introduces her FREE virtual workshop “The Foot Audit” to help you determine the main contributors of YOUR foot symptoms.

Resources Mentioned:

The Foot Audit: A FREE virtual workshop to help you determine the main contributing factors to your:

• plantar fasciitis
• numbness and burning
• Achilles issues
• chronically tight ankles and calves

…so that you can stop randomly treating your symptom flare ups and finally address the root cause so that you can run pain free longer and faster for good!

Click here to learn more.

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Yesterday, Sept. 14th we hosted the Third Annual Compatible with Life 5k to benefit families of children with trisomy 13 and 18 through the celebration, advocacy, and community offered by The Stella Effect.

This is such a special event and near and dear to my heart. 

Our daughter, Charlotte Grace, was diagnosed with trisomy 13 (an extra copy of the 13th chromosome) at 16 weeks gestation. We were hit with all the grim stats, myriad potential birth defects, and the term “incompatible with life.”

We made the difficult and emotional choice to carry her pregnancy to term and invested in finding the best medical care possible. She was born full term at 39 weeks, breathing and fully alive, and began to defy every statistic we were given.

She lived for 6 days. We were discussing ways to improve her quality of life. Her QUALITY of LIFE, after being told she was “incompatible with life.” I have trouble not believing that, had the infection not happened, there is a good chance she would have still been with us here today.

During the live event yesterday as people ran and walked to honor and celebrate our families, I shared a bit more of Charlotte’s story, a few other mothers shared their child’s stories, we learned how The Stella Effect is continuing to support these families, and we heard a bit of the history behind and what the future might hold for the medical treatment of children with trisomy 13 and 18 from one of the doctors who pioneered 

The following episode is the recording of our live stream. It is out of the norm for a typical Women’s Running Lab podcast but I would be truly honored if you would give it a listen and maybe even share to help us continue to build awareness.

If you feel so included as to donate to our cause. Donations to the race specifically will stay open through Friday Sept. 19th but you can always donate directly to The Stella Effect at any time. 

Click here to donate to the race through Friday Sept. 19th.

Click here to donate directly to The Stella Effect any time.

But it’s about so much more than money!

The more we spread awareness, the more opportunities for hope we create.

• Hope that families given this diagnosis in the future will see this and have a community to turn to.
• Hope that medical professionals who are quick to offer the grim stats and “incompatible with life” wording will see this and open their minds and hearts to possibility.
• Hope that this awareness and advocacy leads to more support, more medical options, and more hope in the future!

In addition to the live stream during the event, we had a group chat where participants shared their stories and photos. If you want to check out that full experience, you can do so here.

Thank you to the Run the Day Platform for making this all possible!

As always, please share this episode with others so we can continue to grow.

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In this episode Alison delves into the importance of glute strength and proper foot mechanics for runners, particularly focusing on the concepts of lengthening muscles to optimize performance. She shares her personal experience with weak glutes, which led to hip pain and pelvic floor issues, and discusses how traditional exercises like clamshells and hip thrusts may not fully address these problems. Instead, she emphasizes the need for finding muscle length through internal rotation, particularly during mid-stance in the running stride, and explains how proper foot pronation plays a critical role in this process. Alison provides practical strategies for improving these mechanics, including specific cues for deadlifts that integrate the action at the hips/glute with those of the foot. 


Resources Mentioned:

• Glute Accelerator: A FREE 7 Day Crash Course on Building Strong Glutes for Female Runners 
• The Foot Fix: Ditch those frustrating foot symptom flare ups for good by addressing the underlying cause! 

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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. 
  
  

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In this episode Alison discusses the intricacies of foot mechanics, particularly focusing on plantar fasciitis and how whole-body movement patterns affect foot health in runners. She introduces her new program, The Foot Fix for Runners, designed to address common foot issues by retraining natural foot mechanics. Alison emphasizes the importance of moving through pronation and supination during running, explaining how body posture, hip rotation, and proper foot positioning are all interconnected. She provides actionable advice on improving foot strength and mobility, encouraging listeners to explore how their feet and body work together during running.

Resources Mentioned:

• Glute Accelerator: A FREE 7 Day Crash Course on Building Strong Glutes for Female Runners 
• The Foot Fix: Ditch those frustrating foot symptom flare ups for good by addressing the underlying cause! 

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In this episode, coinciding with the launch of the new program Foot and Ankle Fundamentals for Runners (now called The Foot Fix), the focus is on understanding the critical role your feet play in your running mechanics. If you've been struggling with persistent foot issues like plantar fasciitis, numbness, burning, tight calves, or even unresolved hip and pelvic floor pain, this episode is for you. The host explains how addressing the underlying causes of these symptoms through proper foot and ankle movement can lead to lasting relief and improved running performance.

Throughout the episode, you'll learn the top five things every runner should know about their feet, including the importance of pronation and supination, rotational mechanics, and the role of footwear. The discussion emphasizes that while the right shoe is important, it is not a cure-all—training your feet to move well is key to supporting the rest of your body and avoiding injuries.

Resources Mentioned:

• The Foot Fix: Ditch those frustrating foot symptom flare ups for good by addressing the underlying cause! 

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In this episode of the Women’s Running Lab Podcast, we dive deep into the biomechanics of running and how understanding these principles can enhance your performance and reduce injury risk. As a self-proclaimed running nerd with a passion for simplifying complex concepts, our host explores how pain and performance in running are influenced by a multifactorial mix of social, emotional, mechanical, neurological, and physiological factors. The discussion emphasizes that running is a uniquely human experience and highlights the importance of addressing both visible and invisible aspects of running, including psychological and physiological factors.

The episode introduces the concept of energy management in running—how to accept, store, and utilize ground reactive forces efficiently. Listeners are guided through five essential skills for an efficient running stride, which are crucial for optimizing performance and making running more enjoyable and empowering. The host explains these skills in detail, offering insights into how they contribute to a more effective and powerful stride.

Resources Mentioned:

• Foot and Ankle Fundamentals for Runners (now called The Foot Fix): Ditch those frustrating foot symptom flare ups for good by addressing the underlying cause! 
• The Runner’s Lab: A 2 hour virtual masterclass to gain a deeper understanding of the physics and physiology of running and what that means for your body and your training so that you can unlock your full running potential. 

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Welcome to the Women’s Running Lab Podcast. I’m your host, Alison Marie teacher, coach and self proclaimed running nerd. Here you’ll gain a deeper understanding of the physics and physiology of running and what that means for your body and your training.  We are going to get nerdy, but we are also going to break it down into the simplest form of what actually works AND in a way that you can consistently do it.

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