The Women's Running Lab

The Women's Running Lab · @the-women-s-running-lab

Welcome to the Women’s Running Lab Podcast.

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From The Women's Running Lab

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.

Latest host read

MentionedNon-profit

Abel Speaks

heard Apr 2025

Sample The

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

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Where the drops came from

The recent episodes we listened to, and the brands mentioned in each.

Drops

Every product, code and deal from the show — newest first.

21 drops tracked

The classics

MentionedNon-profit

Abel Speaks

Discover resources and support for families navigating a Trisomy diagnosis.

heard Apr 2025

RecommendedNutritionist

Alex Larson Nutrition

Follow Alex Larson Nutrition on Instagram for helpful tips on sports nutrition and healthy eating.

heard Jan 2025

RecommendedService

1-on-1 Full Assessment and Strategy Session

Alison Marie PhD

Get a personalized assessment and custom strategy from Alison to address your specific body needs and goals.

heard Jan 2025

RecommendedProgram

Fast & Free

Alison Marie PhD

Fast & Free offers plug-and-play run warm-ups for female runners to build confidence and efficiency.

heard Jan 2025

RecommendedProgram

RunStrong101

Alison Marie PhD

RunStrong101 is a 6-week strength training program designed for female runners seeking to improve performance.

heard Jan 2025

RecommendedProgram

Strong & Stable

Alison Marie PhD

The Strong & Stable program is Alison's ultimate hip strengthening program designed specifically for female runners.

heard Jan 2025

RecommendedStationery

Note Pad

Aqua Notes

Aqua Notes Note Pad is a notepad designed for use in the shower or wet environments.

heard Mar 2026

RecommendedEvent

Virtual 5k

Compatible With Life

Learn about the virtual 5k event that honors Charlotte’s legacy and supports families.

heard Apr 2025

MentionedNon-profit

Extra to Love

Access resources and support for families of children with Trisomy 13 or 18.

heard Apr 2025

RecommendedNutritionist

Featherstone Nutrition

Follow Featherstone Nutrition on Instagram for insights into fueling and nutrition strategies.

heard Jan 2025

RecommendedNutritionist

Fueling Young Athletes

Follow Fueling Young Athletes on Instagram for guidance on nutrition for young sports participants.

heard Jan 2025

RecommendedNutritionist

Marathon Nutritionist

Follow Marathon Nutritionist on Instagram for expert advice on race day fueling and diet.

heard Jan 2025

MentionedNon-profit

SOFT - Support Organization For Trisomy

This organization offers resources for families of children diagnosed with Trisomy 13 or 18.

heard Apr 2025

UsesFitness Equipment

Squat Wedgiez

The host recommends these wedges as her favorite tool for effective squatting.

heard Jul 2025

MentionedNon-profit

This resource provides support for families facing diagnoses of Trisomy 13 or 18.

heard Apr 2025

RecommendedProgram

Women’s Running Academy

The Women's Running Academy is a 12-week group coaching program for female runners to improve and avoid injury.

heard Jan 2025

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What fans should know

takeaway

Muscle Tightness and Strength

Alison explains that muscle tightness, particularly in areas like hip flexors, often stems from poor alignment and insufficient strength, rather than just needing stretching. She recommends improving strength and stability in muscles like hamstrings and optimizing pelvic position for long-term relief.

takeaway

Nutrition for Runners

Alison highlights that under-fueling and impatience are common injury predictors for runners, emphasizing consistent daily calorie intake. She mentions the importance of carbohydrates before, during, and after runs for energy, recovery, and daily activities, not just on hard training days.

takeaway

Rib Mobility and Running Efficiency

Alison discusses how good rib mobility improves breathing efficiency, core engagement, and torso rotation, leading to better running performance. She suggests practical strategies like targeted breathing exercises and breath-timing during strength training.

takeaway

Strength Training Principles for Runners

Alison advises runners to prioritize proper recovery and force production during strength training, viewing it as a tool for improving running efficiency. She highlights essential movement patterns like pushing, pulling, hinging, squatting, and lunging, along with plyometrics, to enhance running form and ground force management.