Girl Can Run: an EMPWRD podcast

Emma Young
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  • Health & Fitness
  • Updated Weekly

Girl Can Run: an EMPWRD podcast is where running meets real life 1 from the perspective of just a girl in her 20s trying to balance it all. Hosted by running coach and physio Emma Young, this podcast blends evidence-based advice with unfiltered chats about staying consistent, navigating injuries, and building a routine that actually fits your life. Think coach meets big sister energy - honest, practical, and a reminder that you don’t have to have it all figured out to be a runner. Because running isn’t just about pace, it’s about building a lifestyle you can keep. And just a reminder, girls CAN run xx

Episodes

  1. Jun 4

    #10 How to break down your running year to avoid burn out or injury

    How do you train for multiple half marathons in one year without constantly getting injured, burning out, or starting from scratch every race block? In this episode of Girl Can Run, Emma breaks down how to plan your year as a half marathon runner — whether you’re chasing your first 21.1km, building toward a PB, or trying to stay consistent between races. We talk about why a 12-week half marathon plan isn’t always enough, how to structure your year with base building, speed blocks, race-specific training, tapers and post-race recovery, and why maintaining your fitness between races can be the difference between progressing and breaking down. Emma also explains acute:chronic workload ratio in simple terms, why you shouldn’t increase volume and intensity at the same time, and how planning your year properly can help you build fitness, improve speed and reduce your injury risk. Plus, a little life update on injury investigations, returning to training, and welcoming a new coach to the EMPWRD team. ⁠⁠WORK WITH US xx⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Emma's instagram⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Emma's tiktok⁠⁠⁠⁠ ⁠⁠⁠⁠Emma's youtube 00:00 Injury Update and Positive News 10:12 Planning Your Year as a Runner 32:36 Understanding Periodization for Runners

    31 min

  2. May 28

    #9 Emma's injury update...

    In this episode of Girl Can Run, Emma sits down for a raw and honest life/running update after a week that didn’t go quite to plan. After heading to Perth for race weekend, navigating a few unexpected decisions, and processing some news she wasn’t quite prepared for, Emma opens up about the messy middle of being a runner, coach, physio, and human all at once. This episode is less of a “how-to” and more of an honest chat about identity, injury, uncertainty, and what it feels like when your body asks you to slow down — even when you thought you were doing everything right. If you’ve ever had your plans change suddenly, felt frustrated by your body, or struggled with the vulnerability of sharing the hard parts, this one will feel like sitting down with a friend who gets it. ⁠⁠WORK WITH US xx⁠⁠⁠ ⁠⁠⁠⁠Emma's instagram⁠⁠⁠⁠ ⁠⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠⁠ ⁠⁠⁠⁠Emma's tiktok⁠⁠⁠ ⁠⁠⁠Emma's youtube 00:00 Injury Update: A Personal Journey 02:53 Understanding Stress Reactions and Their Impact 06:09 Navigating the Confusion of Injury 09:10 The Emotional Toll of Being Injured 12:04 Seeking Answers: The Path to Recovery 14:59 Reflections on Coaching and Identity 17:54 The Bigger Picture: Running and Life Balance

    23 min

  3. May 21

    #8 All things strength training for runners

    In this episode of Girl Can Run, Emma dives into everything runners need to know about strength training - from injury prevention and bone health to running performance, recovery, and how to actually structure your gym sessions properly. Emma breaks down the biggest strength training myths runners still believe (including why Pilates alone probably isn’t enough 👀), the exercises runners should actually prioritise, and how to combine running + strength without constantly feeling sore or burnt out. Plus, Emma shares life updates on moving house, starting a new physio job, her upcoming Perth half marathon, and navigating the mental side of potential injury scares as a coach and runner herself. Whether you’re training for your first 5km or chasing a marathon PB, this episode will help you understand how to strength train smarter - not just harder. ⁠⁠WORK WITH US xx⁠⁠ ⁠⁠⁠Emma's instagram⁠⁠⁠ ⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠ ⁠⁠⁠Emma's tiktok⁠⁠ ⁠⁠Emma's youtube 00:00 Life Updates and Running Challenges 09:01 The Importance of Strength Training for Runners 24:46 Myths and Misconceptions in Strength Training 39:38 Combining Running and Strength Training

    44 min

  4. May 14

    #7 Your Race Week Guide: Tapering, Phantom pains & Race Day Plans

    In this episode of Girl Can Run, Emma breaks down your full race week guide - from tapering and carb loading to race day logistics, pacing, phantom pains, and what not to do in the final week before your race. If you’ve ever felt heavy, flat, sick, anxious, or convinced you’re suddenly injured during taper week… this episode is for you. Emma explains what’s normal, what’s a red flag, and how to avoid sabotaging your race by cramming extra training, trying new shoes/gels/outfits, overdoing the expo, or under-fuelling because you’re running less. Whether you’re heading into your first race, chasing a half marathon PB, or just trying to make it to the start line feeling calm and prepared, this is your no-BS race week checklist. Plus, Emma shares her own race week mistakes, why taper needs to be personalised, how she structures a half marathon taper, and how to return to running safely after race day. ⁠WORK WITH US xx⁠ ⁠⁠Emma's instagram⁠⁠ ⁠⁠EMPWRD coaching instagram ⁠⁠ ⁠⁠Emma's tiktok⁠ ⁠Emma's youtube 00:00 Avoiding Common Taper Mistakes 06:54 Personalized Taper Strategies 12:26 Understanding Taper Fatigue and Recovery 19:48 Race Week Preparation Essentials 25:58 Carb Loading and Nutrition Tips 30:14 Post-Race Recovery and Return to Running

    54 min

  5. Apr 30

    #6 things I'm doing differently in this marathon prep (after failing twice...)

    This week’s episode is a bit of a life update… but also a very honest look at what marathon prep actually takes. Because if I’m being real — I’ve trained for two marathons before and never made it to the start line. Both times ended in stress fractures. So this time around, things are looking very different. I chat through: What’s been going on behind the scenes lately (life stress, poor sleep, ADHD meds, racing, all of it)My recent 10km race and the reality check it gave meWhy I’m shifting my mindset from chasing a time… to just getting to the start lineThe exact changes I’m making in this marathon prep to stay injury-freeWhy you can’t treat marathon training like a side hobbyAnd what “living like a marathoner” actually looks like (and the sacrifices that come with it)I also go into: Working with coaches and professionals (even as a coach myself)Pulling back intensity and ego to play the long gameWhy doing less (properly) is often better than doing moreAnd the reality that everything has to go right… or you don’t get thereThis episode is part reflection, part reality check, and part “learn from my mistakes so you don’t have to.” If you’re heading into a marathon prep - or even just trying to stay consistent without getting injured - this will give you a much clearer picture of what actually matters. ⁠⁠⁠WORK WITH US xx⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Emma's instagram⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Emma's tiktok⁠⁠⁠⁠ ⁠⁠⁠⁠Emma's youtube

    41 min

  6. Apr 23

    #5 Are you "listening to your body" or do you just need more discipline...

    In this episode, we’re diving into one of the most confusing parts of running once you’re past the beginner stage - when to actually listen to your body… and when you’re just making excuses. Because let’s be real…“Listening to your body” gets thrown around a lot, but half the time it’s just stopping you from getting out of your comfort zone. I talk through: The difference between discipline vs motivation (and why you can’t rely on motivation)How to tell the difference between discomfort vs actual injuryWhy your watch metrics (HRV, readiness etc.) can be helpful… but also misleading if you obsess over themThe importance of looking at patterns, not just one bad dayHow to adjust sessions instead of skipping them completelyAnd the 10-minute rule that will completely change the way you approach runs you don’t feel like doingI also share some of my own recent experiences with procrastinating runs, overthinking niggles, and navigating that fine line between being smart… and just being a bit soft. If you’ve ever skipped a session last minute, talked yourself out of a run, or felt stuck between pushing too hard and not pushing enough This episode will help you actually make better decisions -without overthinking every single run xx ⁠⁠WORK WITH US xx⁠⁠⁠ ⁠⁠⁠⁠Emma's instagram⁠⁠⁠⁠ ⁠⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠⁠ ⁠⁠⁠⁠Emma's tiktok⁠⁠⁠ ⁠⁠⁠Emma's youtube

    35 min

  7. Apr 16

    #4 Do you need a coach, an app, or just a plan? + Emma's hyrox debrief

    This week on Girl Can Run, I’m chatting through how to figure out what kind of running support is actually right for you. From running just for fun, to following an app like Runna, to working with an actual coach, I break down when each option can work well, where generic plans often fall short, and how to know when it might be time for more personalised support. I also share the key questions to ask yourself if you’re feeling stuck, constantly restarting, plateauing, or unsure what your next step should be. Plus, I debrief my very chaotic first HYROX experience, including zero prep, no sleep, a flat tyre, and somehow still having the best time. We also finish with a listener question on cadence-what to aim for, whether it really matters, and how to improve it in a realistic way. ⁠WORK WITH US xx⁠⁠ ⁠⁠⁠Emma's instagram⁠⁠⁠ ⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠ ⁠⁠⁠Emma's tiktok⁠⁠ ⁠⁠Emma's youtube

    54 min

  8. Apr 8

    #3 Stress Fractures: the signs, the causes & what every running girl should know

    In this episode of Girl Can Run, we’re diving into one of the most requested topics yet: stress fractures. I break down:– what a stress fracture actually is– the difference between a bone stress injury and a stress fracture– common risk factors like training load, under-fuelling, hormone health and life stress– early signs and symptoms to look out for– when to get it checked– what the diagnosis and recovery process can look like– how to reduce your risk– and the mindset side of coming back from an injury like this I also answer a listener question about post-long run nutrition and what to do if you never feel hungry afterwards. This episode is definitely more educational, but I wanted it to still feel digestible and practical - especially if this is something you’ve experienced yourself, or you’re scared of going through. ⁠WORK WITH US xx⁠ ⁠⁠Emma's instagram⁠⁠ ⁠⁠EMPWRD coaching instagram ⁠⁠ ⁠⁠Emma's tiktok⁠ ⁠Emma's youtube

    50 min

  9. Apr 2

    #2 The Biggest Mistakes You’re Making Training for a Half Marathon (and what to do instead)

    In this episode of Girl Can Run, Emma dives into the most common mistakes she sees runners make when training for a half marathon - both from her own experience and coaching hundreds of women. From skipping strength training to treating your race like a quick 12-week block, this episode breaks down what’s actually holding you back (and probably increasing your injury risk 👀). Whether you’re chasing a PB or just trying to make it to the start line feeling good, this is your reality check + game plan in one. Plus, Emma shares life updates (ADHD meds, Hyrox prep chaos, race season kicking off) and a must-hear running tip that could literally save you from injury. WORK WITH US xx ⁠Emma's instagram⁠ ⁠EMPWRD coaching instagram ⁠ ⁠Emma's tiktok Emma's youtube Timestamps - Welcome Back: Listener Feedback and Recent Life Updates 00:00 Personal Insights: ADHD Medication and Launching a YouTube Chan... 02:50 Hyrox Training Chaos and LSKD Partnership Update 05:29 Marathon Prep, EMPWRD Coaching Wins, and Gait Assessment 08:15 Understanding Your Running Gait and Choosing the Right Shoes 12:38 Biggest Half Marathon Mistakes: The Non-Negotiable of Strength Training 16:59 Mistake #2: The Importance of Base Building Before Training Blocks 21:39 Mistake #3: Why the Right Training Structure is Crucial 25:44 Mistake #4: Don't Ignore Niggles, Prevent Injuries Early 30:17 Mistake #5: Prioritising Fueling for Optimal Running Performance 34:35 Mistake #6: Sleep is Non-Negotiable for Runner Recovery 39:22 Mistake #7: Full Balance vs. Achieving Your Running Goals 41:39 Mistake #8 & #9: Managing Race Load and Easy Run Pacing 44:48 Mistake #10: Nail the Basics Before Chasing 1% Gains 47:12 Mistake #11: Course Prep and Listener Q&A on Recovery Tools 49:34 Final Thoughts and Connecting with Girl Can Run Community 53:33

    55 min

  10. Mar 26

    #1 Welcome to Girl Can Run! Introducing Emma + her goals with running & the podcast

    Introducinggggg GIRL CAN RUN!!!! So so excited to be here! Welcome to a podcast full of unfiltered chats + a space to learn all things running from a coach and physio 💛 In this episode I talk all about my journey up until now, injuries, and what my goals for the year are 👀 WORK WITH ME xx Emma's instagram EMPWRD coaching instagram Emma's tiktok

    31 min
  • 10 Episodes

About

Girl Can Run: an EMPWRD podcast is where running meets real life 1 from the perspective of just a girl in her 20s trying to balance it all. Hosted by running coach and physio Emma Young, this podcast blends evidence-based advice with unfiltered chats about staying consistent, navigating injuries, and building a routine that actually fits your life. Think coach meets big sister energy - honest, practical, and a reminder that you don’t have to have it all figured out to be a runner. Because running isn’t just about pace, it’s about building a lifestyle you can keep. And just a reminder, girls CAN run xx

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