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)

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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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