In this episode, we explore practical strategies to help you run through the winter months with confidence and ease. Whether you’re a seasoned runner or just starting out, you’ll find tips to stay warm, safe, and motivated—even when the temperature drops.

Our host, Louise, a leading performance scientist, exercise physiologist and women's health practitioner, shares valuable gear recommendations and simple hacks to tackle common cold-weather running challenges like freezing hands, poor circulation, and slippery conditions. From the benefits of compression stockings to layering techniques that actually work, you’ll learn how to stay comfortable and reduce your risk of injury in icy weather.

We also dive into how your body changes with age and the impact of hormones on fitness and circulation. Plus, hear a fun and inspiring take on setting pregnancy running goals and how these lessons can help all women tap into their inner strength.

If you’re looking for actionable advice and a dose of inspiration to keep moving this winter, this episode is for you. Tune in and discover how to stay active, healthy, and empowered all season long!

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Episode Highlights:
(0:00) Intro
(2:43) Running in extreme cold: personal stories from negative 17°F runs
(5:28) Cold-weather tips: Compression stockings, circulation hacks, and safety
(6:51) Pregnancy running: Achieving marathon goals safely
(8:51) Postpartum recovery: How compression gear aids circulation and fitness
(12:07) Keeping hands warm: Gear options and cheap hacks
(14:10) Protecting lungs in cold air with buffs and gaiters
(17:43) Shoe and grip tips for icy conditions: Yak Trax and trail running shoes
(23:30) Individualized strategies for staying warm: Hot hands and temperature thresholds
(25:12) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

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