Most runners believe the best way to improve is to run more.

But what happens when your heart is ready to keep going—and your muscles, joints and tendons are not?

In Episode 3 of the SLAY Performance Series, Olympian and SLAY founder Louise Hazel explains why running is not just an endurance sport.

Running is a strength sport.

During a half marathon, your body may need to absorb tens of thousands of impacts. Strength training helps prepare your muscles to tolerate those forces, maintain efficient technique under fatigue and continue moving well when the miles become difficult.

This episode takes you inside The Runner’s Gym and shows you how to train for performance rather than appearance.

In this episode you'll learn:

• Why stronger women make better runners

• Whether lifting weights will make you bulky or slow

• The difference between strength, power and muscular endurance

• The four physical qualities every runner needs

• The five exercises every runner should master

• How heavy runners should lift

• How to progress your weights safely

• When to schedule strength training around your runs

• Why plyometrics help develop more elastic and efficient runners

• How Olympic athletes use the gym to solve weaknesses before competition exposes them

Louise also breaks down the Four Pillars of Running Strength:

1. Stability

2. Force

3. Elasticity

4. Control

This Week's Challenge

Complete two total-body strength sessions.

Record the exercises, repetitions and weights you use. The following week, improve by one repetition or a small increase in load.

You are not lifting to punish your body.

You are lifting to make it harder to break.

Why Running Slower Is the Easiest Way to Improve

We’ll explain conversational pace, Zone 2 training, heart rate and why easy running may be the most important part of your program.

Subscribe and join us every week as we build stronger runners—physically, mentally and emotionally.

What exercise do you avoid in the gym? Tell us in the comments.

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Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1

Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA

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Everyone wants to become a better runner...

But very few people actually know how to structure their training week.

Should you run every day? How many strength sessions should you do? Is the treadmill okay? How do elite athletes balance running, recovery, and the gym?

In Episode 2 of our 12-week SLAY Performance Series, Olympian Louise Hazel breaks down the exact framework she recommends for beginner and intermediate runners preparing for the Nike After Dark Half Marathon.

By the end of this episode, you'll understand why every run has a purpose, how to stop wasting energy on the wrong workouts, and how to train smarter—not harder.

In this episode:

🏃 Why every run has a different job

🏋️ The five sessions every runner needs each week

💨 How VO₂ max training improves your speed

💪 The best strength exercises for runners

🏃‍♀️ Treadmill vs outdoor running—which is better?

😴 Why recovery is where fitness is actually built

📅 Beginner and intermediate weekly training plans

If you've ever wondered, "Am I training correctly?"—this episode is for you.

This Week's Challenge

Open your calendar. Schedule every run. Schedule your strength sessions. Schedule your recovery.

Athletes don't find time. They make time.

Next Week: The Runner's Gym—exactly what to do in the gym (and what to avoid) to become stronger, faster, and more injury-resistant.

Subscribe and train with us every week as we count down to race day.

🎧 LISTEN TO THE FULL EPISODE

Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1

Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA

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You signed up for the half marathon…Now what?

If you're feeling excited, nervous, intimidated—or wondering if 12 weeks is really enough time to prepare—you are not alone.

In this first episode of our 14-week Stronger Runner Series on the Slay Podcast, Olympian Louise Hazel is taking you back to where every great race begins: the starting line.

Whether you're running your very first half marathon or returning to racing after time away, this series is designed to coach you every step of the way. Each week, we'll break down exactly what to focus on, answer your biggest questions, and help you arrive at race day feeling stronger, healthier, and more confident than ever before.

This isn't just another running podcast.

It's your weekly coaching session.

In this episode you'll learn:

🏃 Is 12 weeks enough to train for a half marathon?

🏃 Why you don't need to be "fit enough" before you start

🏃 The biggest mindset shift every new runner needs

🏃 How to stop comparing yourself to everyone else

🏃 Why consistency beats perfection every time

🏃 What Olympians understand about building confidence

🏃 The difference between motivation and commitment

You'll also hear Louise share one of the most defining moments of her Olympic journey and the lesson that carried her from heartbreak to becoming a Commonwealth Champion.

If you've ever thought..."I'm not really a runner." This episode is for you.

This Week's Challenge:

Forget pace. Forget distance. Forget perfection. Your only goal this week is simple: Show up.

Because you don't become a runner when you cross the finish line. You become a runner the moment you decide not to turn back.

Join the Conversation👇

We'd love to hear from you in the comments. What made you sign up for your next race? Was it to challenge yourself? Start over? Honour someone? Improve your health? Or simply prove that you could? Your story might inspire someone else to take their first step.

Coming Next Week

Episode 2: The Perfect Training Week

We'll show you exactly how to structure your week like an athlete, including:

✔️ How many days you should run

✔️ What every type of run is actually for

✔️ What you should be doing in the gym

✔️ How to balance running, strength, recovery, and a busy life

If you've ever wondered whether you're training the right way, don't miss it. Subscribe for new episodes every week as we count down to race day.

Together, we're building stronger runners.

Physically.

Mentally.

And emotionally.

Welcome to the Stronger Runner series on the Slay Podcast.

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Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA📩

JOIN THE COMMUNITY

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What if the hardest part of running isn't the miles...It's deciding that you're worthy of standing on the start line?Welcome to a brand-new series designed to guide you from your very first training run all the way to the finish line.Whether you're training for your first race, chasing a personal best, or simply looking to become stronger physically, mentally and emotionally—this series is for you.In Episode One, The Starting Line, I explore why women really sign up for races, how identity shapes success, and why the biggest transformation happens long before race day.In this episode you'll learn:• Why your "why" matters more than your pace• The psychology behind lasting motivation• How to stop waiting until you "feel ready"• Why becoming a runner starts with one simple decision• Your first challenge for race weekThis isn't just about running.It's about becoming the woman who finishes what she starts.If you're training for an upcoming race, we'd love to hear your story.Subscribe and join us every week as we count down to race day together.#SlayPodcast #Running #HalfMarathon #NikeAfterDark #WomenWhoRun #RunningMotivation #StrengthTraining #LouiseHazel🎧 LISTEN TO THE FULL EPISODESpotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA📩 JOIN THE COMMUNITYSlay 10K: https://slay.myflodesk.com/slay10kSubscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1Shop www.slayathletic.comSlay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tgSlay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w✨ IF THIS EPISODE SPOKE TO YOU…Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

KHLOÉ KARDASHIAN JUST RAISED $15 MILLION FOR PROTEIN POPCORN.

Read that again.

Not protein powder. Not supplements. Not recovery drinks.

Popcorn.

This week on The SLAY Podcast, Louise Hazel breaks down the news that Khloé Kardashian's snack company Khloud has raised another $15 million in funding and why this story is about far more than popcorn.

Because behind this headline lies a much bigger shift in women's health.

For decades women were told to eat less, shrink themselves, and obsess over calories.

Now the conversation has shifted toward protein, muscle, strength, longevity, and performance.

But are we actually becoming more informed?

Or are companies simply adding a few grams of protein to snacks and selling us the illusion of health?

In this episode you'll learn:

• Why investors are pouring millions into protein products

• The difference between foods that contain protein and true protein sources

• Why 7g of protein isn't enough to support most fitness goals

• The rise of the "strength economy"

• The 5 protein foods every woman should prioritize

• How to avoid falling for health halos and protein marketing

Because the future of women's health isn't protein popcorn.

It's protein literacy.

🎧 LISTEN TO THE FULL EPISODE

Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA

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Apple may be about to launch its most important fitness product yet.

According to multiple reports, Apple is developing a screenless wearable being referred to as the "Apple Loop" — a device designed to compete with WHOOP and Oura by focusing on recovery, sleep, stress, readiness, and AI-powered coaching.

But this isn't really a story about a wearable. It's a story about where health is heading.

For the last decade we've been tracking our bodies. The next decade will be about understanding them.

In this episode, Louise Hazel breaks down:

• What the Apple Loop is rumored to be

• Why Apple is investing heavily in health technology

• The rise of AI-powered coaching

• The opportunities and dangers of wearable technology

• Why women have historically been underserved by fitness research

• How technology could transform women's health

• Why more data doesn't always equal better decisions

• The one thing technology can never replace

Because the strongest women won't be the women with the most data. They'll be the women who know what to do with it.

🎧 LISTEN TO THE FULL EPISODE

Spotify: https://open.spotify.com/show/35Uovsf...

Apple Podcasts: https://podcasts.apple.com/us/podcast...

Youtube:    / @slayathletic  

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Pepsi just spent nearly $2 BILLION acquiring prebiotic soda brand Poppi.At first glance, it looks like a smart business move.But beneath the headlines lies a much bigger question:What happens when the companies that spent decades selling us sugar suddenly start selling us health?In this episode, Louise breaks down:✔ Why Pepsi bought Poppi ✔ The rise of prebiotic sodas ✔ The truth about gut health marketing ✔ Why wellness has become a billion-dollar industry ✔ The difference between healthy ingredients and healthy outcomes ✔ How women can avoid falling for expensive health shortcutsThis isn't about whether Poppi is good or bad.It's about learning how to separate health from health marketing.Because strength isn't something you buy.It's something you practice.#GutHealth #Poppi #Pepsi #womenshealth #strengthtraining #wellnessindustry #slaypodcast 🎧 LISTEN TO THE FULL EPISODESpotify: https://open.spotify.com/show/35Uovsf...Apple Podcasts: https://podcasts.apple.com/us/podcast...Youtube:    / @slayathletic  📩 JOIN THE COMMUNITYSign up for the Slay 5K: https://slay.myflodesk.com/xxwxt5tfgkSubscribe:    / @slayathletic  Shop www.slayathletic.comSlay Newsletter: https://view.flodesk.com/emails/6907a...Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tgSlay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5Slay Meetups & IRL Community: https://stan.store/slayathletic?fbcli...✨ IF THIS EPISODE SPOKE TO YOU…Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

Everyone suddenly wants protein.

According to recent reports from Forbes, ABC News, Reuters and other industry publications, beef prices have reached record highs while whey protein prices have surged as demand continues to outpace supply.

But this isn't really a story about protein. It's a story about muscle.

For decades women were taught that health meant getting smaller. Smaller waist. Smaller dress size. Smaller body.

Now we're entering a new era. An era where strength, muscle, longevity and resilience are becoming the new status symbols.

In today's episode, Louise breaks down:

✓ Why beef prices are hitting record highs

✓ Why whey protein prices have surged by as much as 83%

✓ The surprising role GLP-1 medications may be playing

✓ Why muscle is becoming more valuable than ever

✓ How rising protein costs could impact women's health

✓ What every woman should focus on right now

Because this isn't just about food. It's about access. It's about longevity. And it's about the future of women's health.🎧

LISTEN TO THE FULL EPISODE

Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1

Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCC

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12,000 women wanted in.30 minutes later, every single spot was gone.The Nike After Dark Half Marathon Los Angeles sold out almost instantly, but as a community partner, SLAY has access to 5 entries.In this episode, Louise Hazel explains why this opportunity is about far more than a race bib.We discuss:Why women are craving challenge more than everWhy fitness should be about capability, not appearanceHow goals create confidenceWhy events like Nike After Dark are changing women's fitness cultureHow to become one of The FiveHow you can win the first Nike After Dark entryPlus, Louise reveals how the first member of The Five will be selected at the SLAY 5K on July 18th.This isn't a giveaway.It's a movement.🎟️ Register for the SLAY 5Khttps://slay.myflodesk.com/klo69tf2n6📍 Los Angeles 📅 July 18thFollow @louisehazel and @slay for updates.#SlayAfterDark #NikeAfterDark #WomenWhoRun #SlayCommunity🎧 LISTEN TO THE FULL EPISODESpotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA📩 JOIN THE COMMUNITYSubscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1Shop www.slayathletic.comSlay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tgSlay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w✨ IF THIS EPISODE SPOKE TO YOU…Please like, comment, and subscribe — it helps this community of strong women grow.Share it with another woman who deserves to rise in 2026.

Pilates is out?

According to Hailey Bieber… weight training is underrated — and honestly? She may have just exposed one of the biggest shifts happening in women’s fitness right now.

For decades women have been taught to shrink themselves:

✨ Be thinner

✨ Be lighter

✨ Take up less space

But now? The conversation is changing.

In this episode of Slay, Olympian and CEO Louise Hazel breaks down:

• Why Hailey Bieber’s comments matter

• The truth about “toning”

• Why women NEED muscle

• The difference between Pilates and strength training

• The dangerous side of the GLP-1 era

• Why muscle is the new status symbol in women’s wellness

• And why strength may be the key to better hormones, metabolism, confidence, and longevity

This isn’t about attacking Pilates.It’s about asking a much bigger question:

What if women stopped chasing smaller bodies… and started building stronger ones instead?

If this episode resonated with you, share it with another woman who needs to hear this.

🎧 LISTEN TO THE FULL EPISODE

Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1

Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA

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