The She Runs Strong Podcast
This podcast is for female runners over 45 who want to recover from sessions quicker, run pain and injury-free, improve their endurance and run faster into their 50s, 60s and beyond.
The Protein Rule Every Female Runner Over 45 Needs
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Are you training… or just addicted to training?
In this coaching-call episode, Shona and Nicky unpack the uncomfortable truth behind running every day...when it helps your mental health… and when it quietly starts hurting it.<...
The Truth About Qualifying for Boston as an Over-45 Female Runner
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She qualified for Boston… and still didn’t get in.
So what changed between missing the BQ buffer in 2024 and running a confident 4:09 in 2025?
In this She Run Strong coaching call, Gretchen Fermann breaks down...
The SIMPLE Strategy for When Running Feels Harder After 45
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Treadmills on holiday, “easy” runs that feel anything but, running with knee arthritis, and where netball or triathlon fits into your training... this Q&A is for female runners 45+ who want to train smart, protect their join...
The EXACT routine that stops knee & hip pain in female runners over 45
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You train your calves, your glutes, your core… but when last did you train the muscles inside your feet?Â
In this episode, we unpack “foot core” (the hidden strength most runners ignore), why it could be the...
The CRITICAL Rule Female Runners Ignore
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New year, new questions. We unpack the goals that actually stick, the fueling mistake most women over 40 are making, why recovery suddenly feels slower in peri/menopause, and what to do when your training is consistent… bu...
3 vitamin D lessons every 45+ female runner must know
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A festive-season Q&A diving into HYROX hype, holiday training guilt, and the tough truth about death in endurance sport, all wrapped in honest, relatable coaching you won’t hear anywhere else.
I Wish I Knew This Before Using Run Walk in a Marathon After 45
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A different kind of coaching call: Nicky’s back from Valencia with a shiny medal, big breakthroughs (hello, sub-3:30!), and a powerful story of training through chronic anaemia, fatigue, and setbacks, plus Shona gets coached for he...
3 Cramp-Prevention Lessons Every Female Runner 45+ Needs to Know
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In this episode of the She Runs Strong podcast powered by Coach Parry, UK run coach Nicky and sports scientist Shona unpack why up to 50% of runners cramp, why it’s not just about electrolytes, how pa...
Collagen vs Creatine: Which Actually Works?
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Did you know the wrong sports bra can cost you minutes in a marathon? Nicky and Shona break down why bra fit, fabric, and support matter more than you think, for comfort, health, and performance. From...
The TRUTH About Ozempic & Female Runners Over 45
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GLP-1 meds (think Ozempic) are everywhere... but what do they mean for female runners? Sports dietitian Dr Linia Patel joins Shona to unpack how GLP-1s impact energy, muscle, bones, gut health, and training, and exactly...
Knee Pain, Brain Fog, High HR? Here’s the Fix
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Feeling “off” on the run? In this She Run Strong Q&A, Shona and Nicky break down cardiac drift (in plain English!), how to read your heart-rate data from interval sessions, quick fixes for ITB/lateral knee...
She Qualified for Boston at 58. Here’s How.
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Today’s episode is all about proving that age is just a number and speed is still very much on the table. Nicky and Shona chat with Jackie, a 58-year-old runner who swapped hockey sticks for st...
The Truth About Reformer Pilates for Runners
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Reformer Pilates is everywhere right now, but does it actually make you a better runner? In this episode, Nicky and Shona dig into whether Reformer really counts as strength training, what it helps with (and what...
The Secret Workout That Builds Speed AND Stamina
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Tempo vs. Threshold: the confusing terms finally explained. Nicky and Shona break down the science, the purpose, and the “how” of these essential workouts - so you know exactly when, why, and how hard to run them...
Caffeine & Cramping: The Truth You Need to Know
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Caffeine, cramping, wearables, and warm-ups - oh my! Nicky and Shona tackle your most pressing questions: does caffeine really trigger cramps, what those Garmin “anaerobic scores” mean (and when to ignore them), and how to warm up p...
The REAL Reason You Get Tired Running
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In this episode, we unpack one of running’s most misunderstood topics—fatigue—and set the record straight on lactate with exercise physiologist and Coach Parry coach Ntutu Letseka.
You’ll learn what actually drives that bur...
62, Sub-2 Half & Still Getting Faster: Beth’s Late-Start Running Story
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This week, Shona Hendricks & Nikki Friedman chat with Beth Groh, a Coach Parry community member who started running in her late 50s, broke 2 hours for the half marathon at 62, snagged age-group wins, and is now eyeing...
Water Weight or Weight Gain? Creatine, Clarified (And Other Questions Answered)
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Creatine myths busted, figure skating as cross-training, footcore timing, Achilles-safe speed, and the weird marathon packing hacks you’ll actually use. Nicky & Shona answer your Qs with practical, no-fluff tips you can try this week.
HRT & Running: How Long Is Actually OK?
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Hot flashes, cold fronts, and real talk. Shona & Nicky bust HRT myths (hello, “second spring”), tackle time-trial plateaus, pick the right shoes for speed vs. long runs, and show you how to juggle a Saturday party with...
The TRUTH About Women Runners and Weight Loss
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So many women start running to lose weight... only to find themselves exhausted, hungrier than ever, and sometimes even gaining weight during marathon training. In this honest chat, we unpack why that happens, how hormones, stress...
Gut Health For Women Who Run & Why Women Need Fewer Hard Runs
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 From pea vs whey protein, to tackling GI issues, and why less intensity might actually make you a stronger runner—this Q&A episode of She Run Strong is packed with practical tips you can use in...
The TRUTH About HRT for Active Women with Dr Nicky Keay
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This one’s a MUST-LISTEN for every female runner over 40. Hosts Nicky and Shona sit down with world-renowned endocrinologist Dr. Nicky Keay to unpack everything you need to know about hormones, performance, perimenopause, and thriving through mi...
60 Years Old. Never Injured. Here’s How. (Ina Donat's INCREDIBLE Running Journey)
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At 60, Ina Donat is chasing big goals: a 65K ultra and a sub-25-minute 5K. In this episode, she shares how she balances ultra training with speedwork, fuels her body with real food (not gels), and...
Creatine or Whey Protein: Which Supplement Wins for Female Runners?
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Feeling stuck in your running? In this Q&A episode, Coach Nicky & Shona answer your biggest questions, like whether running 6 days a week is helping or hurting, how to handle shin splints with a marathon on...
Lifting Heavy Feels Confusing (Here’s How to Start)
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Should you be lifting heavy as a female runner over 40? It’s a question filled with confusion, conflicting advice, and plenty of Instagram noise. In this episode, we unpack exactly what “lifting heavy” means, why resistance traini...
Stop Falling for These Running Myths (Especially If You're Over 45)
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In this episode of She Runs Strong, Shona and Nicky answer listener questions and dive into the world of running pseudoscience.Â
From cold plunges and treadmill myths to weighted vests and essential gear for new f...
Shona's Surprising Case Study- I Did Everything Right…and Still Got It Wrong
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In this candid episode of the She Runs Strong podcast, Coach Shona Hendricks becomes the case study herself, sharing personal body composition results that left her surprised—and frustrated. Despite consistent strength training and disciplined running in...
From Menopause to Morocco: Adventure Without Limits with Rachel Holland
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In this episode, Shona and Nicky sit down with Rachel — an inspiring runner who went from managing her shops in rural Wales to running across entire countries with her crew of 50-something women. She opens up ab...
The Real Cost of Skipping Recovery
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Nicky and Shona dive into recovery after marathons and ultras—what happens to your body, why rest matters, and how to come back stronger. If you’ve ever rushed back too soon, this one’s for you.
The Only 3 Supplements We Trust (For Female Runners)
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This week on She Runs Strong, Nicky and Shona share their top three go-to supplements, unpack the truth behind recovery times on running watches, and give beginner-friendly advice on how to safely add speed work to...
Female Runners Aren’t Just Small Men
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In this powerful episode of She Runs Strong, Shona Hendricks and Nicky Freedman sit down with head coach Lindsey Parry to unpack what it truly means to coach female athletes—through every stage of life. From th...
Why LESS Running Might Be the Secret to Your Next PB
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In this episode, Shona and Nicky dive into your burning questions! Whether you're navigating marathon training, trying to manage weight in perimenopause, confused about heart rate zones, or wondering if one strength session a week is...
Just Show Up: Jen on Running, Loss, and Living Fully at 52
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From her first jog to smashing PBs and inspiring an entire community, Jen Chaia Frishman shares her remarkable journey from 5K novice to half marathon powerhouse.Â
In this heartwarming and hilarious episode, Jen opens up a...
Cold Runs, Broken Bones, & Carb Myths: What Every Female Runner Over 45 Needs to Know
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In this Q&A-packed episode, Shona and Nicky tackle real-world questions from female runners over 45 — from recovering after a broken toe and training through osteopenia, to the truth about high-carb fueling and how to actually get fa...
The Truth About Bone Health for Female Runners Over 45
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Bone health isn't just a post-menopause concern — it's a lifelong priority.Â
In this powerful episode, Shona Hendricks and Nicky Freedman dive deep into the reality of bone loss for female runners.Â
They unpack why your...
Are Your Running Heart Rate Zones Wrong?
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In this Q&A episode of the She Runs Strong podcast powered by Coach Parry, we tackle:
⌚ How to calculate your heart rate zones (with or without fancy gear)
🥱 Why you might still feel fatig...
From Injury to Ultra: How Tanya Reclaimed Her Strength After 50
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In this episode of She Runs Strong, Shona and Nicky sit down with 50-year-old Tanya Zaayman—mother of two and newly minted marathoner—who turned her dream of running the Two Oceans Ultra into a reality. From...
Is Creatine even WORTH IT for female Runners?
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In this jam-packed Q&A episode, Shona Hendricks and Nicky Freedman tackle the real questions coming from inside our Coach Parry community—no fluff, just practical answers female runners over 45 actually need.
They cover:
Wh...The Dark Side of Fasted Running for Women Over 45
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Should you be running your training sessions fasted or non-fasted? If you're a female endurance runner over 45, this question could make or break your performance, recovery, and overall health. In this episode of She Runs Strong...
What Female Runners Aren't Told About Carb-Loading
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In this Q&A episode of She Runs Strong, Shona and Nicky tackle your top training questions—from racing in the heat and preventing Achilles injuries to time trials, high-intensity workouts, and whether carb-loading is still ne...
