In this episode, Alison discusses the trend of walking backward on a treadmill at an incline to strengthen knees and reduce pain. While she acknowledges that this exercise may offer short-term benefits, such as improving foot mechanics and providing a novel stimulus to the quads, she emphasizes that it should be part of a broader strength training routine for lasting results. Alison critiques the pervasive idea of quick-fix exercises, arguing that consistent, progressive strength training with exercises like squats and lunges is more effective for long-term knee health and overall performance. She highlights the importance of building a strong foundation through regular strength training, tailored to each runner's needs, to avoid injury and achieve sustainable progress.

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, host Alison explores the popular advice for midlife women—especially runners—to “lift heavy” and breaks down the science and strategy behind it. She explains that while lifting heavy can support muscle retention, bone density, metabolic health, and running performance during perimenopause and menopause, the real key is lifting to failure for maximum muscle fiber recruitment. Alison emphasizes that lifting heavy is often promoted because it requires less training volume, which pairs better with running, and also empowers women to shift focus from being small to being strong. However, she acknowledges that it may not feel good for everyone due to anatomical factors such as a narrow pelvic and rib cage structure, which can affect core engagement, internal rotation, and force production. The episode highlights the importance of building a strong foundation first, and introduces the Women's Running Academy as a resource for female runners to develop the necessary biomechanics and strength safely and effectively.

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, 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)

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