In this episode of Girl Can Run, Emma is back with a very honest life update after accidentally ghosting the podcast for a few weeks.

She chats through what’s been happening behind the scenes — injury updates, work changes, overwhelm, burnout, trying to find a new routine, and the reality of juggling a business, physio work, training, and life in your 20s.

This episode is a raw catch up on what it looks like when things feel like a lot, how Emma has been trying to get herself out of a bit of a rut, and why sometimes the most productive thing you can do is lower the pressure, come back to the basics, and be honest about what you actually have capacity for.

Plus, Emma shares an update on the future of the podcast and what’s next for Girl Can Run.

How do you train for multiple half marathons in one year without constantly getting injured, burning out, or starting from scratch every race block?

In this episode of Girl Can Run, Emma breaks down how to plan your year as a half marathon runner — whether you’re chasing your first 21.1km, building toward a PB, or trying to stay consistent between races.

We talk about why a 12-week half marathon plan isn’t always enough, how to structure your year with base building, speed blocks, race-specific training, tapers and post-race recovery, and why maintaining your fitness between races can be the difference between progressing and breaking down.

Emma also explains acute:chronic workload ratio in simple terms, why you shouldn’t increase volume and intensity at the same time, and how planning your year properly can help you build fitness, improve speed and reduce your injury risk.

Plus, a little life update on injury investigations, returning to training, and welcoming a new coach to the EMPWRD team.

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00:00 Injury Update and Positive News

10:12 Planning Your Year as a Runner

32:36 Understanding Periodization for Runners

In this episode of Girl Can Run, Emma sits down for a raw and honest life/running update after a week that didn’t go quite to plan.

After heading to Perth for race weekend, navigating a few unexpected decisions, and processing some news she wasn’t quite prepared for, Emma opens up about the messy middle of being a runner, coach, physio, and human all at once.

This episode is less of a “how-to” and more of an honest chat about identity, injury, uncertainty, and what it feels like when your body asks you to slow down — even when you thought you were doing everything right.

If you’ve ever had your plans change suddenly, felt frustrated by your body, or struggled with the vulnerability of sharing the hard parts, this one will feel like sitting down with a friend who gets it.

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00:00 Injury Update: A Personal Journey

02:53 Understanding Stress Reactions and Their Impact

06:09 Navigating the Confusion of Injury

09:10 The Emotional Toll of Being Injured

12:04 Seeking Answers: The Path to Recovery

14:59 Reflections on Coaching and Identity

17:54 The Bigger Picture: Running and Life Balance

In this episode of Girl Can Run, Emma dives into everything runners need to know about strength training - from injury prevention and bone health to running performance, recovery, and how to actually structure your gym sessions properly.

Emma breaks down the biggest strength training myths runners still believe (including why Pilates alone probably isn’t enough 👀), the exercises runners should actually prioritise, and how to combine running + strength without constantly feeling sore or burnt out.

Plus, Emma shares life updates on moving house, starting a new physio job, her upcoming Perth half marathon, and navigating the mental side of potential injury scares as a coach and runner herself.

Whether you’re training for your first 5km or chasing a marathon PB, this episode will help you understand how to strength train smarter - not just harder.

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00:00 Life Updates and Running Challenges

09:01 The Importance of Strength Training for Runners

24:46 Myths and Misconceptions in Strength Training

39:38 Combining Running and Strength Training

In this episode of Girl Can Run, Emma breaks down your full race week guide - from tapering and carb loading to race day logistics, pacing, phantom pains, and what not to do in the final week before your race.

If you’ve ever felt heavy, flat, sick, anxious, or convinced you’re suddenly injured during taper week… this episode is for you. Emma explains what’s normal, what’s a red flag, and how to avoid sabotaging your race by cramming extra training, trying new shoes/gels/outfits, overdoing the expo, or under-fuelling because you’re running less.

Whether you’re heading into your first race, chasing a half marathon PB, or just trying to make it to the start line feeling calm and prepared, this is your no-BS race week checklist.

Plus, Emma shares her own race week mistakes, why taper needs to be personalised, how she structures a half marathon taper, and how to return to running safely after race day.

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00:00 Avoiding Common Taper Mistakes

06:54 Personalized Taper Strategies

12:26 Understanding Taper Fatigue and Recovery

19:48 Race Week Preparation Essentials

25:58 Carb Loading and Nutrition Tips

30:14 Post-Race Recovery and Return to Running

This week’s episode is a bit of a life update… but also a very honest look at what marathon prep actually takes.

Because if I’m being real — I’ve trained for two marathons before and never made it to the start line. Both times ended in stress fractures. So this time around, things are looking very different.

I chat through:

• What’s been going on behind the scenes lately (life stress, poor sleep, ADHD meds, racing, all of it)
• My recent 10km race and the reality check it gave me
• Why I’m shifting my mindset from chasing a time… to just getting to the start line
• The exact changes I’m making in this marathon prep to stay injury-free
• Why you can’t treat marathon training like a side hobby
• And what “living like a marathoner” actually looks like (and the sacrifices that come with it)

I also go into:

• Working with coaches and professionals (even as a coach myself)
• Pulling back intensity and ego to play the long game
• Why doing less (properly) is often better than doing more
• And the reality that everything has to go right… or you don’t get there

This episode is part reflection, part reality check, and part “learn from my mistakes so you don’t have to.”

If you’re heading into a marathon prep - or even just trying to stay consistent without getting injured - this will give you a much clearer picture of what actually matters.

⁠⁠⁠WORK WITH US xx⁠⁠⁠⁠

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In this episode, we’re diving into one of the most confusing parts of running once you’re past the beginner stage - when to actually listen to your body… and when you’re just making excuses.

Because let’s be real…
“Listening to your body” gets thrown around a lot, but half the time it’s just stopping you from getting out of your comfort zone.

I talk through:

• The difference between discipline vs motivation (and why you can’t rely on motivation)
• How to tell the difference between discomfort vs actual injury

• Why your watch metrics (HRV, readiness etc.) can be helpful… but also misleading if you obsess over them
• The importance of looking at patterns, not just one bad day

• How to adjust sessions instead of skipping them completely
• And the 10-minute rule that will completely change the way you approach runs you don’t feel like doing

I also share some of my own recent experiences with procrastinating runs, overthinking niggles, and navigating that fine line between being smart… and just being a bit soft.

If you’ve ever skipped a session last minute, talked yourself out of a run, or felt stuck between pushing too hard and not pushing enough

This episode will help you actually make better decisions -without overthinking every single run xx

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This week on Girl Can Run, I’m chatting through how to figure out what kind of running support is actually right for you. From running just for fun, to following an app like Runna, to working with an actual coach, I break down when each option can work well, where generic plans often fall short, and how to know when it might be time for more personalised support. I also share the key questions to ask yourself if you’re feeling stuck, constantly restarting, plateauing, or unsure what your next step should be. Plus, I debrief my very chaotic first HYROX experience, including zero prep, no sleep, a flat tyre, and somehow still having the best time. We also finish with a listener question on cadence-what to aim for, whether it really matters, and how to improve it in a realistic way.

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In this episode of Girl Can Run, we’re diving into one of the most requested topics yet: stress fractures.

I break down:
– what a stress fracture actually is
– the difference between a bone stress injury and a stress fracture
– common risk factors like training load, under-fuelling, hormone health and life stress
– early signs and symptoms to look out for
– when to get it checked
– what the diagnosis and recovery process can look like
– how to reduce your risk
– and the mindset side of coming back from an injury like this

I also answer a listener question about post-long run nutrition and what to do if you never feel hungry afterwards.

This episode is definitely more educational, but I wanted it to still feel digestible and practical - especially if this is something you’ve experienced yourself, or you’re scared of going through.

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In this episode of Girl Can Run, Emma dives into the most common mistakes she sees runners make when training for a half marathon - both from her own experience and coaching hundreds of women.

From skipping strength training to treating your race like a quick 12-week block, this episode breaks down what’s actually holding you back (and probably increasing your injury risk 👀).

Whether you’re chasing a PB or just trying to make it to the start line feeling good, this is your reality check + game plan in one.

Plus, Emma shares life updates (ADHD meds, Hyrox prep chaos, race season kicking off) and a must-hear running tip that could literally save you from injury.

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Timestamps -

Welcome Back: Listener Feedback and Recent Life Updates

00:00

Personal Insights: ADHD Medication and Launching a YouTube Chan...

02:50

Hyrox Training Chaos and LSKD Partnership Update

05:29

Marathon Prep, EMPWRD Coaching Wins, and Gait Assessment

08:15

Understanding Your Running Gait and Choosing the Right Shoes

12:38

Biggest Half Marathon Mistakes: The Non-Negotiable of Strength Training

16:59

Mistake #2: The Importance of Base Building Before Training Blocks

21:39

Mistake #3: Why the Right Training Structure is Crucial

25:44

Mistake #4: Don't Ignore Niggles, Prevent Injuries Early

30:17

Mistake #5: Prioritising Fueling for Optimal Running Performance

34:35

Mistake #6: Sleep is Non-Negotiable for Runner Recovery

39:22

Mistake #7: Full Balance vs. Achieving Your Running Goals

41:39

Mistake #8 & #9: Managing Race Load and Easy Run Pacing

44:48

Mistake #10: Nail the Basics Before Chasing 1% Gains

47:12

Mistake #11: Course Prep and Listener Q&A on Recovery Tools

49:34

Final Thoughts and Connecting with Girl Can Run Community

53:33