Get Strong and Prosper

Most runners think in campaigns like sign up, survive the plan, finish the race, repeat. In this episode, Coach Meg Walker zooms out from the specifics of injury prevention, strength work, and fuelling to ask the bigger question: what does it actually look like to build a long, healthy, sustainable athletic life?

Drawing on over two decades of coaching and her own experience completing 22 marathons, an Ironman, and holding two Guinness World Records, Meg breaks down the difference between short-campaign thinking and long-game thinking, why your training identity might be working against you, and why the best version of your athletic life doesn't require you to sacrifice the rest of it.

Topics covered: sustainable running training, long-term athletic development, running identity, running burnout, training consistency, all-or-nothing mindset running, injury cycle runners, running and full-time life, values-based training, running longevity, strength and conditioning for runners, marathon training philosophy.

Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠

⁠⁠Follow Meg on Instagram⁠⁠

Follow/subscribe to the podcast so you never miss an episode!

There's more confusion around strength training for runners than almost any other topic in endurance sport. In this episode, Coach Meg Walker cuts through the noise, starting with the most persistent myth and gives a clear, evidence-backed picture of what strength training for runners actually is, what it should look like, and how little time it genuinely takes.

Topics covered: strength training for runners, running economy, injury prevention for runners, neuromuscular training, single leg strength, glute training for runners, Achilles tendon loading, calf raises for runners, marathon strength training, endurance athlete strength programme, runner weight training myths.

Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠

⁠⁠Follow Meg on Instagram⁠⁠

Follow/subscribe to the podcast so you never miss an episode!

This episode is for the runners doing it all around a full life. Coach Meg Walker cuts through the standard advice that doesn't account for reality and gets into what actually works when time is the constraint, drawing on her own experience training for marathons and Ironmans while working full time.

Meg tackles the all-or-nothing trap that turns a busy week into a lost fortnight, explains why training quality matters more than quantity when time is short, and makes the case for why strength work is the last thing busy runners should cut, not the first.

Topics covered: running while working full time, busy runner training plan, time-efficient running, strength training for runners, running consistency, marathon training around work, running recovery, sleep and athletic performance, underfuelling runners, training stress management, running mindset.

Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠

⁠⁠Follow Meg on Instagram⁠⁠

Follow/subscribe to the podcast so you never miss an episode!

Running the New York City Marathon 2026?

Look no further. This episode is jam packed we all the top information and tips for this year's race in the iconic big apple!

We talk about:

- One of the biggest expo of the majors

- The best merch of the majors series

- How best to navigate race day morning

- Start line tips

- How to tackle the NYC bridges

- Breakdown every mile of the course

- The loud and quiet crowd spots

- Meg and Yimmy's NYC marathon experiences

- Finish line goodies

- The most welcoming city of the majors

Not mentioned in the episode (some of our favourite NYC spots): Ellen's Stardust Diner⁠⁠ for an entertaining meal American Dining experience. ⁠⁠Posh Pop Bakeshop⁠⁠ and ⁠⁠Modern Bread and Bagel⁠⁠ for our Gluten Free Friends. Meg also loves ⁠⁠Fishs Eddy⁠⁠ for any quirky souvenirs).

If you have a marathon or major marathon on the horizon and you want to reduce risk of injury, get strong and transform your running so you have the best experience possible, apply now and receive a free call with Coach Meg to discuss how she can help you transform your running performance.

⁠⁠⁠⁠⁠⁠⁠ Coaching ⁠⁠⁠⁠Applications are open⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠ Train to thrive, not survive!

Please make sure you are following for more!

Host: Coach Meg Walker

Email: [email protected]

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachmegwalker⁠⁠⁠⁠⁠⁠⁠

Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.strongandprosper.com⁠⁠⁠⁠⁠⁠⁠

Strong & Prosper : ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here for coaching⁠⁠⁠⁠⁠⁠⁠

Guest: David Yim

Instagram: ⁠⁠⁠⁠⁠⁠@shortfatguyrunsthemajors⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠London Marathon Support Group

If your easy runs feel harder than they should, this episode will tell you exactly why. Coach Meg Walker unpacks one of the most common and damaging mistakes in running training and explains why it keeps runners permanently stuck in a zone that's too hard to recover from and not hard enough to drive real adaptation.

When easy runs feel hard, the pace is often not the problem. Meg breaks down the three real reasons easy runs feel harder than they should and why none of them are solved by running more.

Topics covered: easy run pace, polarised training, running zones, training fatigue, running recovery, underfuelling runners, low energy availability, hip flexor mobility, strength gaps in runners, why running feels hard, aerobic base training, running training mistakes.

Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠

⁠⁠Follow Meg on Instagram⁠⁠

Follow/subscribe to the podcast so you never miss an episode!

Most marathon training plans get the running right and leave everything else out. In this episode, Coach Meg Walker breaks down the four pillars that standard plans consistently overlook: mobility, strength, fuelling, and mindset and why neglecting any one of them is what separates runners who arrive at the start line ready from those who just hope to make it to the finish.

You'll learn why marathon running mechanics break down in the final 10 miles (and how to fix it before race day), what strength training for runners actually means, why chronically underfuelling is sabotaging your adaptation, and the consistency mindset shift that matters more than any single perfect session.

Topics mentioned: marathon training plan, marathon preparation, strength training for runners, running mobility, hip flexor tightness, marathon fuelling, endurance nutrition, low energy availability, running mindset, spring marathon training, injury-free marathon.

Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠⁠https://calendly.com/strongandprosper/coachingcall⁠⁠

⁠⁠Follow Meg on Instagram⁠⁠

Follow/subscribe to the podcast so you never miss an episode!

Why Do Runners Keep Getting Injured? The Fitness vs. Tissue Tolerance Gap Explained

If you're a runner who keeps getting injured despite doing everything right, this episode is for you. Coach Meg Walker breaks down why most running injuries aren't caused by what you think and why the real culprit is almost always a gap between your cardiovascular fitness and your connective tissue's ability to keep up.

You'll learn why tendons, ligaments, and fascia adapt far more slowly than your aerobic system, why that gap keeps widening without the right training, and what to do differently to stay injury-free long term.

Topics mentioned: running injuries, overuse injuries, IT band syndrome, Achilles tendinopathy, tissue tolerance, strength training for runners, injury prevention, load management, connective tissue adaptation.

Want to get strong, lean and injury free? Apply for coaching and a free discovery call: ⁠https://calendly.com/strongandprosper/coachingcall⁠

⁠Follow Meg on Instagram⁠

Follow/subscribe to the podcast so you never miss an episode!

Running Chicago Marathon 2026?

Look no further. This episode is jam packed we all the top information and tips for this year's race in the iconic windy city.

We talk about:

- The most generous expo of the majors

- Top food places for carb loading and post race celebrations

- How best to navigate race day morning

- Start line tips

- Key photo opportunities on course

- Breakdown every mile of the course

- The loud and quiet crowd spots

- Meg and Yimmy's Chicago marathon experiences

- Finish line goodies

- The most welcoming city of the majors

- Food places mentioned: Lou Malnati's (best gluten free deep dish pizza - serve normal as well), Chicago's pizza for a great meal night before the race, Ed Debevitch dinner (don't go if you're easily offended - intentionally rude and funny service!), Labriola Ristorante - Chicago, Yimmy's favourite ramen place.

If you want to reduce risk of injury, get strong and transform your running while still enjoying life, apply now and receive a free call with Coach Meg to discuss how she can help you transform your running performance.

⁠⁠⁠⁠⁠⁠ Coaching ⁠⁠⁠⁠Applications are open⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠ Train to thrive, not survive!

Please make sure you are following for more!

Host: Coach Meg Walker

Email: [email protected]

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachmegwalker⁠⁠⁠⁠⁠⁠

Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.strongandprosper.com⁠⁠⁠⁠⁠⁠

Strong & Prosper : ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here for coaching⁠⁠⁠⁠⁠⁠

Guest: David Yim

Instagram: ⁠⁠⁠⁠⁠@shortfatguyrunsthemajors⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠London Marathon Support Group

Most runners have worked with a run coach, a strength coach, or tried to figure it out alone. Very few have worked with someone who genuinely covers all three pillars - strength, mobility, and running (plus the nutrition and mindset work that holds it all together!)

In this episode, Meg Walker shares the real story behind Strong and Prosper: the gap she kept seeing in the coaching industry, her own experience of training for over twenty-two marathons and an Ironman while working full time, and why she built a coaching programme designed for athletes who are also full human beings with careers, families, and real lives. If you're a runner thinking about a spring race and wondering whether now is the right time to invest in proper coaching support, this episode will answer that question.

Topics covered: why most runners are missing the mobility piece, how strength and running knowledge need to work together, the difference between surviving a race and thriving in it, why September is the most important month for spring race preparation, and how to build a body that stays injury free long term.

Apply for coaching and a free discovery call: https://calendly.com/strongandprosper/coachingcall

Follow Meg on Instagram

Follow/subscribe to the podcast so you never miss an episode!

Running Berlin Marathon 2026? This episode is for you!

Join Strength and Performance Coach Meg Walker and Multi Six Star Finisher David Yim as they discuss all the key information for this year's race! From the running show and race course to the best places to stay!

If you want to reduce risk of injury, get strong and transform your running while still enjoying life, apply now and receive a free call with Coach Meg to discuss how she can help you transform your running performance.

⁠⁠⁠⁠⁠ Coaching ⁠⁠⁠⁠Applications are open⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠ Train to thrive, not survive!

Please make sure you are following for more!

Host: Coach Meg Walker

Email: [email protected]

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachmegwalker⁠⁠⁠⁠⁠

Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.strongandprosper.com⁠⁠⁠⁠⁠

Strong & Prosper : ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here for coaching⁠⁠⁠⁠⁠

Guest: David Yim

Instagram: ⁠⁠⁠⁠@shortfatguyrunsthemajors⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠London Marathon Support Group