The Women's Running Lab

Episod

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  E57 - Common, but Not Normal: How to Stop Leaking Urine When Running 04.03.2026 44min

  In this episode, Alison explains that pelvic floor health is about far more than Kegels—it’s about how the pelvic floor integrates with the rib cage, pelvis, hips, and feet to manage pressure and transfer force during running. Through her four-point Pelvic Floor Audit (stack and pressure management, posterior length, hip rotation, and foot rotation), she shows how limitations in rib mobility, pelvic alignment, hamstrings, and rotational capacity can contribute to leaking, pain, and inefficien...
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  E56 - How to Strengthen the Pelvic Floor for Running — Not Just Manage the Symptoms 17.02.2026 18min

  In this episode, Alison challenges the taboo around pelvic floor health and argues that it should be understood as a vital part of movement and performance—not just something discussed when problems arise. She explains that the pelvic floor works dynamically with the core and diaphragm to manage force during running, contributing to efficiency and resilience. Rather than relying on generic Kegels or waiting for symptoms like leaking or pain, she encourages education, open conversation, and bo...
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  E55 - Running and Stress Decoded: Manage Your Threat Bucket for Better Performance 03.02.2026 19min

  Running isn’t just about miles and mechanics—it’s about the total stress your body is carrying. In this episode, Alison introduces the “threat bucket” analogy to explain how training load, life stress, nervous system state, and biomechanics all interact to shape performance, recovery, and injury risk. Through real client stories, she shows why pain and setbacks aren’t usually caused by one thing—and how targeted adjustments, from nervous system regulation to smarter volume and movement work, ...
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  E54 - Sustainable Training: How to Structure a Running Training Plan That Lasts 20.01.2026 25min

  In this episode, Alison explains how runners can transition from returning to running into a simple, effective polarized training approach. She outlines four key run types—easy, tempo, track, and long runs—using clear analogies to explain their distinct physiological benefits and emphasizes the 80/20 rule to avoid the ineffective “gray zone.” She provides practical guidance on structuring training weeks with two, three, or four runs depending on goals such as maintaining fitness, building vol...
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  E53 - How to Start Running When You're Starting Over 06.01.2026 25min

  In this episode, Alison returns to the podcast after a long break to share a year that went from big running PRs to a sidelining knee injury, a full-time return to teaching, and a much-needed reset. She reflects on stepping away from performance pressure and social media, finding more balance, and easing back into running with a healthier mindset. The heart of the episode is a clear, doable guide to starting running from scratch: build strength first, then use a patient, milestone-based run–w...
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  E52 - All Runners’ Essential Needs: Sustainable Base Training for Runners 23.09.2025 24min

  In this episode of the Women’s Running Lab podcast, host Alison introduces a “runner’s hierarchy of needs,” modeled after Maslow’s pyramid, to explain how athletes can progress toward their full potential. She emphasizes that true success begins with a self-care version of base training for runners—focusing on consistency, recovery, sleep, fueling, and nutrition—before layering in smart volume management, keeping easy runs truly easy, and gradually adding purposeful pacing and strength traini...
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  E51: Less Stretch, More Strength: Mobility Exercises for Runners 16.09.2025 21min

  In this episode, Alison challenges the idea that more stretching is always the answer and instead highlights the value of carefully chosen mobility exercises for runners. She explains that hypermobile athletes often develop chronic tightness by gripping in areas like the feet, glutes, or pelvic floor, and that true relief comes from balancing stiffness, stability, and mobility. By building “good tension,” improving alignment, and increasing body awareness, runners can release unnecessary tens...
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  E50 - Your Body is a Team: 10 Things Every Runner Should Know 09.09.2025 35min

  In this 50th episode of The Women’s Running Lab podcast, host Alison celebrates the milestone by sharing ten key lessons she wishes runners knew about their bodies, all centered on the idea that the body works as an integrated system rather than isolated parts. She discusses topics such as the pelvic floor’s crucial role in running, the misconception of “over-pronation,” why tight hips and hamstrings often signal a need for strength instead of stretching, the importance of stability over exce...
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  E49 - Run With the Seasons of Life: Running While Pregnant and Postpartum 02.09.2025 1j 8min

  This episode of The Women’s Running Lab explores how to approach running while pregnant with both flexibility and strategy. Host Alison and guest Martina discuss managing the “athlete brain,” using run-walk intervals, and knowing when to pause without seeing it as failure, since rest often sets up a stronger postpartum return. They highlight strength training as essential for supporting pelvic floor health, core stability, and efficient mechanics, with single-leg work and hinges as key exerci...
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  E48 - Core Confidence: Strengthening Your Pelvic Floor for Running 26.08.2025 24min

  In this episode, host Alison Marie discusses how to strengthen the pelvic floor for running by explaining how pelvic floor health connects to posture, breathing, hip rotation, and foot mechanics. She emphasizes that a responsive pelvic floor is not about constant Kegels but about finding length, mobility, and natural activation through internal rotation, pronation, and dynamic movement. By combining mindful breathwork, rib cage mobility, and progressive strength training, runners can better m...
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  E47 - Breathe, Run, Repeat: Unlocking Your Nervous System’s Power 19.08.2025 34min

  This episode explores how training, performance, and recovery are deeply influenced by the nervous system and our ability to manage stress. Stress from both life and workouts can overload the body, so balancing intentional training stress with effective recovery is essential. The host highlights breath work as a key tool for nervous system health, introducing CO2 tolerance testing and breathing exercises for running like nasal breathing, box breathing, waterfall breathing, and humming. These ...
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  E46 - Rethinking Recovery from Injury with PEACE & LOVE 12.08.2025 34min

  In this episode, Alison shares how a knee injury at camp inspired her to discuss shifting from the traditional RICE method (Rest, Ice, Compression, Elevation) to the more modern PEACE & LOVE approach for recovery from injury. While RICE can help in the acute stage by reducing swelling and pain, it doesn’t address the need for movement and tissue loading. PEACE focuses on the early days post-injury—Protection, Elevation, avoiding overuse of Anti-inflammatories, Compression, and Education—w...
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  E45 - Rebuild, Reconnect, Run: Your Return to Running Postpartum 08.07.2025 30min

  This episode offers a comprehensive guide to returning to running postpartum, outlining six key strategies to rebuild strength, movement quality, and impact readiness after pregnancy. Host Alison explains how physical changes like pelvic tilt, rib flare, and altered hip mobility affect running mechanics, and emphasizes the importance of restoring core and pelvic floor connection, improving rib and thoracic mobility, and retraining hip function and mid-stance loading. Through intentional ...
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  E44 - Running Postpartum Roadmap: Navigating Your Comeback Journey 01.07.2025 37min

  This episode explores the journey of running postpartum, with Alison sharing her personal struggles with incontinence, pain, and a premature return to running. Emphasizing that recovery is highly individual, she outlines a thoughtful, phased approach focused on rebuilding pelvic floor strength, core connection, and overall stability before gradually returning to running with a structured milestone plan. The episode highlights the importance of patience, tuning into your body’s signals, and av...
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  E43 - Running Performance Is Built From the Ground Up—Literally and Figuratively 24.06.2025 20min

  In this episode, host Alison dives into the science and strategy behind building running performance “from the ground up”—both literally and figuratively. She explains how consistent, progressive training lays the foundation for long-term gains, while strength, coordination, and tendon health help the body store and transform energy through ground reaction forces. By breaking down key movement skills—like posture alignment, single-leg stability, rotational control, and proper hip-to-knee exte...
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  E42 - Squats for Runners: Stronger Strides Start Here 17.06.2025 21min

  In this episode, Alison dives into the importance of squats for runners, highlighting how this foundational movement improves force production, coordination, and running mechanics. She explains that effective squatting—particularly through the often-overlooked mid-range—requires proper foot pronation, hip internal rotation, and a stacked body position. By mastering these elements, runners can enhance stability, strength, and stride efficiency. Resources Mentioned: Glute Accelerator: A 7...
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  E41 - Base Training: Your Best Defense Against Injury and Burnout 10.06.2025 21min

  In this episode, host Alison Marie emphasizes the importance of stepping back from constant racing to focus on intentional base building as a critical foundation for long-term running progress. She explains that frequent racing can lead to excessive stress, inadequate recovery, and stalled development, while consistent base phases—focused on easy running, gradual mileage increases, and foundational habits like strength training, sleep, and nutrition—build the aerobic fitness and structural re...
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  E40 - Crush PRs and Prevent Injury with Sustainable and Holistic Training 27.05.2025 29min

  In this episode, Alison reflects on her recent half marathon success—finishing in 1:42:17 and winning her age group—achieved through a year of patient, low-volume running, strength training, and consistent fueling. She introduces the Women’s Running Academy, a holistic training plan for women runners that emphasizes sustainable progress through tailored strength and running programs, education on female physiology, and a flexible approach to training. Designed to help women avoid burnout, pre...
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  E39 - The Real Benefits of Walking Backward—and Why Quick Fixes Fail Runners 20.05.2025 15min

  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 wit...
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  E38 - Muscles, Mechanics, & Menopause: Designing Weight Routines for Women Runners 13.05.2025 23min

  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...