The Women's Running Lab

Alison Marie, PhD
  • 5.0 (5)
  • RUNNING
  • UPDATED WEEKLY

Welcome to the Women’s Running Lab Podcast. I’m your host, Alison Marie teacher, coach and self proclaimed running nerd. Here you’ll gain a deeper understanding of the physics and physiology of running and what that means for your body and your training.  We are going to get nerdy, but we are also going to break it down into the simplest form of what actually works AND in a way that you can consistently do it.

  1. 1D AGO

    E55 - Running and Stress Decoded: Manage Your Threat Bucket for Better Performance

    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, can restore balance. The big takeaway: train the whole human, not just the runner, by addressing the biggest controllable stressor instead of always doing more.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

    20 min

  2. JAN 20

    E54 - Sustainable Training: How to Structure a Running Training Plan That Lasts

    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 volume, or improving performance. Alison highlights the importance of truly easy miles, alternating key workouts, and adjusting training based on race distance and season. She concludes by encouraging seasonal training, intentional off-seasons, and limiting major races to support long-term health, consistency, and enjoyment of running.    Resources Mentioned: Purposeful Pacing Episode for more on the Key Run Pacing: https://www.alisonmariephd.com/blog/purposefully-pacing-your-runs-podcast Zone 2 Blog for help with finding your true Zone 2: https://www.alisonmariephd.com/blog/run-in-zone-2  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

    25 min

  3. JAN 6

    E53 - How to Start Running When You're Starting Over

    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–walk plan that focuses on time on your feet before speed. Along the way, Alison encourages listeners to check their ego, listen to their bodies, and celebrate small wins. The takeaway is simple and empowering—sustainable running, especially in your 40s, is about consistency, strength, and enjoying the process, not rushing the pace.  Resources Mentioned: Shoe Criteria Blog: https://www.alisonmariephd.com/blog/Running-Shoes-or-Barefoot Link to WRA membership: https://www.alisonmariephd.com/womens-running-academy-membership  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

    26 min

  4. 09/23/2025

    E52 - All Runners’ Essential Needs: Sustainable Base Training for Runners

    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 training. Higher levels of the pyramid include refining biomechanics, improving running economy, building stress resilience, and practicing breath work, all while maintaining adaptability over perfection. Alison highlights how her Women’s Running Academy Intensive helps runners apply this framework, learn their body’s language, and take ownership of their training to run stronger, healthier, and with more joy. Resources Mentioned: Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

    24 min

  5. 09/16/2025

    E51: Less Stretch, More Strength: Mobility Exercises for Runners

    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 tension, protect their joints, and move with greater efficiency. Viewing the body as an interconnected system, rather than isolated parts, helps prevent recurring issues and unlocks more enjoyable, sustainable performance.    Resources Mentioned: Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term. Strategies for Running With Hypermobility: https://www.alisonmariephd.com/blog/Running-with-Hypermobility  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

    21 min

  6. 09/09/2025

    E50 - Your Body is a Team: 10 Things Every Runner Should Know

    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 excessive mobility, and how tendons, breath, and coordination shape running efficiency. She emphasizes that pain rarely originates where it’s felt, that rehab should focus on reintegration, and that runners are not fragile but highly adaptable when trained strategically. Alison also shares her upcoming transition back to classroom teaching, notes the podcast may shift to a biweekly schedule, and invites listeners to join her 12-week Women’s Running Academy Intensive to build resilience, efficiency, and long-term running potential.   Resources Mentioned: Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

    36 min

  7. 09/02/2025

    E49 - Run With the Seasons of Life: Running While Pregnant and Postpartum

    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 exercises. Both emphasize adapting training by feel—focusing on duration and energy rather than pace or mileage—and aiming to finish workouts refreshed, not depleted. Ultimately, they encourage pregnant runners to see this as a season of life, investing in themselves through mindset shifts and strength work to stay strong, healthy, and prepared for running again after pregnancy.  Guest: Martina, qualified personal trainer, pregnancy and postpartum coach, founder of Fit Mná and Mammy, and currently pregnant runner. You can find more from Martina on Instagram (@fit.mna) or at her website https://www.fitmna.com/  Resources Mentioned: Pregnancy Blogs: https://www.alisonmariephd.com/blog?tag=pregnancy  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

    1h 9m

  8. 08/26/2025

    E48 - Core Confidence: Strengthening Your Pelvic Floor for Running

    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 manage forces, improve stride efficiency, and reduce issues like incontinence. The host also highlights her Pelvic Floor Fundamentals course and Women’s Running Academy Intensive as resources to help women build strength, confidence, and long-term resilience in their running.  Resources Mentioned: Pelvic Floor Fundamentals for Runners: Support your pelvic floor through a whole-body approach so that you can run freely in just 30 minutes a week!Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term.  Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

    24 min
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About

Welcome to the Women’s Running Lab Podcast. I’m your host, Alison Marie teacher, coach and self proclaimed running nerd. Here you’ll gain a deeper understanding of the physics and physiology of running and what that means for your body and your training.  We are going to get nerdy, but we are also going to break it down into the simplest form of what actually works AND in a way that you can consistently do it.

Information

  • Creator
    Alison Marie, PhD
  • Years Active
    2024 - 2026
  • Episodes
    56
  • Rating
    Explicit
  • Copyright
    © 2026 Alison Marie, PhD LLC
  • Show Website
    The Women's Running Lab

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