The Women's Running Lab

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 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. 

Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!