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.
Can You STILL Run PBs After 45? The Truth Female's Need To Hear
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Can you still run PBs as you get older, or do you need to rethink what success looks like as a runner?
Nicky and Shona answer real runner questions on training, recovery, injury prevention, racing...
The Cape Town Marathon Mistake She Didn’t Expect
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Nicky finally got her Cape Town Marathon medal!
In this coaching call, Nicky shares her honest review of the Cape Town Marathon after a long journey to the start line. From previous injury struggles and...
Why Female Runners Slow Down After 45
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You’re doing the easy runs. You’re strength training. You’re staying consistent… so why are you getting slower?
In this episode, we unpack the brutal truth about running progress, ageing, marathon fatigue, strength training...
Running Gets Harder… Here’s How to Keep Going
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In this episode, Shona and Nicky answer real questions from runners navigating the messy, emotional and practical sides of training.
We talk about how to approach marathon training while grieving, how many marathons you should...
The Silent Risk Every Female Runner Faces After 45
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If you're a female runner over 45… this episode could change how you train forever.
We’re joined by world-leading bone health expert Professor Lora Giangregorio, to unpack the truth about osteoporosis, stress fractures, and what real...
Marathon Prep Mistakes Women Over 45 Don’t See Coming
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In this episode, Shona and Nicky answer some of the most common questions female runners face in the final weeks of marathon training.
Do you really need to run 20 miles before a marathon? What should...
The Marathon Training Shift That Saved Her Season
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In this coaching call, Nicky and Shona catch up with Bee after an incredible few weeks of racing: a Boston Marathon PB followed just six days later by the London Marathon.
Bee shares how her...
Female Runners Over 45: What Your Heart Rate Is Trying to Tell You
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If you are a female runner over 45, your training needs a smarter approach.
In this episode, we break down heart rate zones, fueling for performance, and how your body responds to stress, illness, and...
What Female Runners Over 45 NEED To Know About Long Runs
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If you are a female runner over 45, your long run can be the key to better endurance, stronger race results, and staying injury free, but only if you do it right.
In this episode, w...
The Truth About Ultra Running as a Female Athlete
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In this special Q&A episode, we’re doing things a little differently.
Nicky sits down with Shona, fresh off the iconic Two Oceans Marathon, just days after race day.
Together, they unpack th...
Why Strong Legs Aren’t Enough (The Missing Link for Runners Over 45)
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Have you ever been told to “engage your core” while running… but had no idea what that actually means?
In this episode, we unpack one of the most misunderstood concepts in running... your core.
And he...
Why Running Feels HARD (And What To Do About It)
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Ever finished a race and thought, “Why did I go out so fast?” Or wondered if losing weight will actually make you a better runner… or just leave you exhausted?
In this episode of She Runs S...
Female Runners Over 45: Fix Fatigue, Weight Gain & Performance
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If you’re a female runner over 45 and suddenly feeling more tired, gaining weight, or struggling to improve… you’re not alone.
In this coaching call, we break down exactly what’s going on and what you...
Female Runners: 3 Training Questions You Can’t Afford to Ignore
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From race day shoes to side stitches to heart rate training, we’re answering the running questions so many women have but don’t always ask.
Nicky and Shona share practical advice to help you f...
Feeling Exhausted, Slower, and Stuck? Here’s Why
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What if you’re not stuck because you’re not trying hard enough, but because your training strategy needs to change?
In this Q&A episode, Shona and Nicky answer real questions from female runners on m...
The Ultimate Female 45+ Marathon Guide
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If you’re a woman 45+ training for a marathon and questioning your plan, this episode is for you.
Why are the long runs slow?
Why are intervals added so early?
Where does strength tr...
Why Female Runners Over 45 Feel Exhausted (It’s Not What You Think)
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What if the thing holding you back right now isn’t discipline… but clarity?
In this episode, Nicky and Shona answer 5 brilliant questions from female runners dealing with sugar cravings, fueling confusion (including the 100g carb...
The Fueling Mistake Female Runners Over 45 Keep Making
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Elite runners are now fueling at 120–170g carbs an hour... but what does that mean for recreational marathon and ultra runners?
In this episode, sports nutritionist Rebecca Paulser breaks down what’s real vs hype...
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?
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...
