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 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...
The Hidden Danger Draining Your Running Energy
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Are you always fatigued, constantly sick, or dealing with lingering injuries? You might be unknowingly running on empty. In this episode of She Runs Strong, UK Athletics Coach NickyFreedman and Sports Scientist Shona Hendricks dive into...
Too Busy to Train? THIS Will Change Your Mind About Running!
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Here's the creatine Bee referred to: https://getactiveforever.com/products/creatine-monohydrate
Balancing work, family, and training for marathons and ultras isn’t easy—but Bee Barbini is proof that it’s possible!Â
In this episode...
High Heart Rate on Easy Runs? Here’s What It Really Means! (& Other Questions)
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Fueling for cold runs, barefoot running risks, heart rate confusion, and strength training myths—Shona and Nicky dive into listener questions covering everything from hydration in winter to whether yoga and Pilates are enough for runners ov...
Your Running Watch is Lying to You! This is what the science says...
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Ever checked your watch to see how well you slept instead of just knowing? In this episode, Shona and Nikki dive into the world of running watches and the data they give us—VO2 max, training re...
The Protein MYTH That’s Ruining Your Running Performance (And other listener questions)
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In this episode of the She Runs Strong Podcast, we dive into your top running questions, covering everything from nutrition and strength training to motivation and recovery.
🔥 What We Cover in This Episode:
âś… Do yo...
What Female Runners Over 45 Really Need: The Truth About Zone 2 vs. HIIT (High Intensity Interval Training)
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Should you focus on zone 2 endurance training or high-intensity interval training as a female endurance runner over 45? In this episode, Nikki and Shona break down the science behind both training methods, discuss common misconceptions in the...
How Lesley Defied the Odds & Qualified for Boston Again
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Meet Lesley, a Coach Parry client who went from battling back surgery to smashing her marathon PB at 53! In this episode, she shares how structured training, smart recovery, and consistency transformed her running journey. Tune in...
Feeling Exhausted All the Time? Here’s How to Train Smarter As An Over 40s Female Runner
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On this episode of the She Runs Strong podcast, powered by Coach Parry, we dive into your most pressing questions! From tackling heel pain and understanding nutrition for a faster 10K, to navigating fatigue during perimenopause...
Iron Deficiency In Female Runners Over 40 - Deep Dive
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Iron deficiency can hold you back as a runner, but it’s often misunderstood or overlooked. In this episode of She Runs Strong, powered by Coach Parry, Shona and Nikcy share their personal experiences with low ir...
Is Dieting Slowing You Down? The Truth About Weight Management for Female Runners
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In this episode of the She Runs Strong Podcast, powered by Coach Parry, we tackle some of the most pressing questions from our over 40 female running community. Should you train by heart rate or pace zones...
Hormonal Therapy Myths Female Runners Need to Stop Believing (with Dr Phatho Zondi)
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In this episode of She Runs Strong, powered by Coach Parry, Shona and Nicly are joined by the incredible Dr. Phato Zondi, a sports and exercise physician with extensive experience in female athlete health. Together, they...
Weight Management for Female Runners Over 40
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Why does managing weight feel so much harder after 40? Is menopause really to blame? How do you fuel your runs without derailing your goals? In this episode of She Runs Strong, powered by Coach Parry, Shona...
How Insomnia Is Sabotaging Your Running—and What to Do About It
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In this episode of the She Runs Strong Podcast, powered by Coach Parry, we dive into real questions from our community of female runners over 40. We discuss practical solutions for low energy, tackling insomnia, and maintaining...
How Jacqueline Runs Sub 4 Hour Marathons In Her 70s (Proven Strategies For Female Runners)
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In this inspiring episode of She Runs Strong, we dive into Jackie Millet’s extraordinary running journey. Starting at 58, Jackie has since completed over 230 marathons, including the iconic Comrades.Â
She shares how running transformed her lif...
Science-Backed Secrets for Stronger Bones (For Female Runners Over 40)
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In this episode, Shona and Nikki dive into key strategies for female runners over 40, tackling common challenges like balancing running with strength training, improving bone health, and making interval sessions effective. Whether you're new to strength...
What Every Female Runner Over 40 Needs to Know About Hormones & Injuries with Dr. Kelly Muller
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Welcome to the She Runs Strong podcast powered by Coach Parry! In this episode, Shona Hendricks and Nicky Freedman talk with Dr. Kelly Muller about key injury prevention strategies for female runners over 40. They cover the...
The TRUTH About Fasted Runs for Women Over 40
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In this episode of She Runs Strong, hosts Nicky and Shona dive into the challenges and triumphs of marathon training, sharing personal stories about overcoming injuries and staying motivated through long runs. They discuss the importance...
Running Feels Easier After 45 - Monique Garden's Injury Comeback Story
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In this episode, hosts Shona Hendricks and Nicky Freedman chat with Monique, one of Nicky's athletes, who shares her inspiring journey to injury-free running. After years of stress fractures and under-fueling, Monique found her stride through...
Sleep SECRETS For Female Runners Over 45 & Should You Be Lifting HEAVY?
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In this episode of She Runs Strong, hosts Shona Hendricks and Nicky Freedman answer common questions from their forum, focusing on training adjustments for peri- and postmenopausal runners. They discuss topics such as balancing running with...
What EVERY Female Runner Over 40 Must Know (But Doesn't)
Welcome to the She Runs Strong podcast powered by Coach Parry! In this episode, hosts Shona Hendricks and Nicky Freedman introduce this podcast focused on helping female runners over 40 improve their performance, health, and training approach.Â
From pacing strategies to building strength and understanding the impact of perimenopause and menopause, this series dives deep into all things running for women in midlife. Tune in to learn more about how running can be sustainable, empowering, and enjoyable at every stage.
This episode of She Runs Strong is brought to you by Active Forever. Use S...
