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PODCAST

The Women"s Running Lab

Alison Marie, PhD

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.

sports running

All Episodes

28:03

E12 - How to Strengthen Pelvic Floor for Running: 7...

The Women"s Running Lab ·

2024/11/05

In this episode Alison explores the importance of pelvic floor function for runners and outlines seven core principles from her Pelvic Floor Fundamentals course. She begins by sharing a personal story that underscores the emotional and physical demands on mothers, linking it to her own journey of rediscovery through running. She then explains how a "responsive" pelvic floor can prevent common issues like leakage, improve running efficiency, and reduce stress on the body. Alison’s approach inc...

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24:16

E11 - Systematically Build Up Your Zone 2 Without...

The Women"s Running Lab ·

2024/10/29

In this episode, Alison explores the concept of Zone 2 training, emphasizing its physiological benefits for runners, such as improved cardiovascular efficiency and metabolic flexibility. She provides a systematic approach for integrating Zone 2 into training. The reality is, Zone 2 running is supposed to be easy but at first it can feel anything but. The main advice you get when you feel like you are about to pull out your hair or just throw in the towel is “just run slower.” For me it’s more...

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20:37

E10 - Purposefully Pacing Your Runs for Improved Fitness

The Women"s Running Lab ·

2024/10/22

In this episode, Alison explains the importance of incorporating three key running paces into a training plan: easy, tempo, and track. The easy pace, making up the majority of training, helps build cardiovascular efficiency. Tempo runs, around 10K pace, improve muscle efficiency, while track workouts at mile pace or VO2 max pace improve power. She emphasizes the need for intentional pacing and using benchmarks, such as a time trial or race results, to determine appropriate training paces. Str...

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22:07

E9 - Strength Training as the Fountain of Youth for...

The Women"s Running Lab ·

2024/10/15

In this episode Alison explores the role of strength training in enhancing both running performance and longevity. She emphasizes the importance of lifting heavy weights with fewer reps to build muscle and bone density, which running alone cannot achieve, especially as we age. For runners balancing strength and running, she advises focusing on quality over quantity, prioritizing strength in the off-season, and integrating plyometrics over time. Resources Mentioned:How to Set Your Running and ...

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38:04

E8 - How My Running Journey Continues to Shape the...

The Women"s Running Lab ·

2024/10/01

In this episode, Alison shares some of her running journey and how it continues to shape the way she coaches. From starting at an early age with her mom, to becoming obsessed in her 20s after, to struggling to find her way back postpartum, and running through grief after the loss of her daughter, each experience shaped the way she coaches. That last part is a big reason why she now integrates both mental and physical well-being into her coaching, emphasizing breathwork, nervous system regulat...

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24:52

E7 - Is heel striking bad? What’s missing from this...

The Women"s Running Lab ·

2024/09/24

In this episode, Alison Marie challenges the common belief that midfoot striking is superior to heel striking. She explains that switching to a midfoot strike isn't always beneficial, as every runner's body functions differently, and forcing such a change can reduce stride efficiency. Instead, she stresses the importance of proper whole body mechanics, focusing on stacking, mid-stance loading, and powering through hip extension for more efficient running. Resources Mentioned:The Runner’s Lab:...

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26:03

E6 - Getting to the Root Cause of Your Foot Pain

The Women"s Running Lab ·

2024/09/17

In this episode, Alison shares the importance of going beyond simply trying to manage your symptoms on the surface level with the rolling, stretching and icing and identifying the root cause so that you can fix them once and for all. She walks you through the 4 main contributors to true strength and mobility at the foot: Range of Motion at the ankle and big toe, Managing your Center of Mass above the foot, strengthening through a full and dynamic Tripod, and moving through pronation and supin...

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68:54

E5: Spreading Awareness and Advocacy for Trisomy 13 & 18

The Women"s Running Lab ·

2024/09/15

Yesterday, Sept. 14th we hosted the Third Annual Compatible with Life 5k to benefit families of children with trisomy 13 and 18 through the celebration, advocacy, and community offered by The Stella Effect.This is such a special event and near and dear to my heart. Our daughter, Charlotte Grace, was diagnosed with trisomy 13 (an extra copy of the 13th chromosome) at 16 weeks gestation. We were hit with all the grim stats, myriad potential birth defects, and the term “incompatible with li...

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26:51

E4 - Real Glute Strength Happens Through Length

The Women"s Running Lab ·

2024/09/10

In this episode Alison delves into the importance of glute strength and proper foot mechanics for runners, particularly focusing on the concepts of lengthening muscles to optimize performance. She shares her personal experience with weak glutes, which led to hip pain and pelvic floor issues, and discusses how traditional exercises like clamshells and hip thrusts may not fully address these problems. Instead, she emphasizes the need for finding muscle length through internal rotation, particul...

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21:53

E2 - 5 Things I wish Runners Knew About Their Feet

The Women"s Running Lab ·

2024/09/03

In this episode, coinciding with the launch of the new program Foot and Ankle Fundamentals for Runners (now called The Foot Fix), the focus is on understanding the critical role your feet play in your running mechanics. If you've been struggling with persistent foot issues like plantar fasciitis, numbness, burning, tight calves, or even unresolved hip and pelvic floor pain, this episode is for you. The host explains how addressing the underlying causes of these symptoms through proper foot an...

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28:37

E3 - Fixing Plantar Fasciitis Requires Looking Above...

The Women"s Running Lab ·

2024/09/03

In this episode Alison discusses the intricacies of foot mechanics, particularly focusing on plantar fasciitis and how whole-body movement patterns affect foot health in runners. She introduces her new program, The Foot Fix for Runners, designed to address common foot issues by retraining natural foot mechanics. Alison emphasizes the importance of moving through pronation and supination during running, explaining how body posture, hip rotation, and proper foot positioning are all interconnect...

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26:22

E1 - 5 Skills for an Efficient Running Stride - The...

The Women"s Running Lab ·

2024/09/03

In this episode of the Women’s Running Lab Podcast, we dive deep into the biomechanics of running and how understanding these principles can enhance your performance and reduce injury risk. As a self-proclaimed running nerd with a passion for simplifying complex concepts, our host explores how pain and performance in running are influenced by a multifactorial mix of social, emotional, mechanical, neurological, and physiological factors. The discussion emphasizes that running is a uniquely hum...

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2:33

Welcome to the Women’s Running Lab Podcast

The Women"s Running Lab ·

2024/09/03

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.Follow Along Between Episodes on Instagram and if you enjoyed this episode plea...

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53 results

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