The Women's Running Lab

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

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 fe

E56 - How to Strengthen the Pelvic Floor for Running — Not Just Manage the Symptoms

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 somet

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

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 type

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 teachi

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 pr

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.

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 c

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

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 rota

E47 - Breathe, Run, Repeat: Unlocking Your Nervous System’s Power

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 work

E46 - Rethinking Recovery from Injury with PEACE & LOVE

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

E45 - Rebuild, Reconnect, Run: Your Return to Running Postpartum

This episode offers a comprehensive guide to returning to running postpartum, outlining six key strategies to rebuild strength, movement quality, and impact readiness aft

E44 - Running Postpartum Roadmap: Navigating Your Comeback Journey

This episode explores the journey of running postpartum, with Alison sharing her personal struggles with incontinence, pain, and a premature return to running. Emphasizin

E43 - Running Performance Is Built From the Ground Up—Literally and Figuratively

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 ho

E42 - Squats for Runners: Stronger Strides Start Here

In this episode, Alison dives into the importance of squats for runners, highlighting how this foundational movement improves force production, coordination, and running

E41 - Base Training: Your Best Defense Against Injury and Burnout

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

E40 - Crush PRs and Prevent Injury with Sustainable and Holistic Training

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

E39 - The Real Benefits of Walking Backward—and Why Quick Fixes Fail Runners

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 exercis

E38 - Muscles, Mechanics, & Menopause: Designing Weight Routines for Women Runners

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 expl