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.
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 itâs not just about electrolytes, how pacing, strength, and training load really drive cramps, and what actually helps on race day, from smarter training to breathing, walk breaks, and even pickle-juice-style âcramp stopâ tricks.
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 breast movement science to their top bra recommendations, this chat could change how you run forever.
Plus, they answer your other burning questions: how to train between New York and Tokyo, why your Garmin always shows extra distance, how to run strong with autoimmune conditions, and whether collagen really helps runners.<...
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 how to fuel, lift, and adjust sessions to stay strong.
Knee Pain, Brain Fog, High HR? Hereâs the Fix
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Feeling âoffâ 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 pain, and tackling brain fog & peri/menopause symptoms. Plus: getting back to training after a cold, why âphantom painsâ pop up in taper week, and smart fueling/hydration so you donât fizzle at 60 minutes.
She Qualified for Boston at 58. Hereâs How.
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Todayâs 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 start lines and qualified for the Boston Marathon after taking up running seriously in her 50s. From parkruns to personal bests, consistency to confidence, this episode dives into how small, smart changes can lead to huge breakthroughs... no matter when you start.
Itâs the perfect listen for anyone whoâs ever t...
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 it doesnât), and how to fit it into your weekly plan. They also tackle listener questions on building time on feet for marathon training, managing niggles before race day, and how to train through perimenopause. Real answers, zero fluff... just smart running talk for women who want to train stronger and st...
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 âhowâ of these essential workouts - so you know exactly when, why, and how hard to run them to build speed, endurance, and strength without burning out.
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 âanaerobic scoresâ mean (and when to ignore them), and how to warm up properly for different runs. With practical advice, myth-busting, and a few laughs, this episode is your toolkit for smarter, stronger running.
The REAL Reason You Get Tired Running
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In this episode, we unpack one of runningâs most misunderstood topicsâfatigueâand set the record straight on lactate with exercise physiologist and Coach Parry coach Ntutu Letseka.
Youâll learn what actually drives that burning sensation, how the brain (the central governor) paces you, and the practical training/recovery moves that boost performanceâespecially for female runners 45+.
What youâll learn:
- Lactic acid vs. lactate: why lactate is a fuel and not the villain
- Energy systems 101: ATP, glycolysis, aerobic metabolism...
62, Sub-2 Half & Still Getting Faster: Bethâs 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 the Athens Original Marathon. Bethâs story is a masterclass in mindset, smart training, and why strength work is non-negotiable for women 45+.
Youâll hear how Beth:
- Shifted identity from âIâm not an athleteâ to âI am a runner.â
- Came back from a femur stress fracture by sl...
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 youâll 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, âsecond springâ), tackle time-trial plateaus, pick the right shoes for speed vs. long runs, and show you how to juggle a Saturday party with a Sunday long run... without breaking your training or your spirit.
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, sleep, and fueling play a role, and what strategies actually help women feel lighter, stronger, and in love with running again.
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 runnerâthis Q&A episode of She Run Strong is packed with practical tips you can use in your training today.Â
The TRUTH About HRT for Active Women with Dr Nicky Keay
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This oneâs 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 midlife and beyond.
RESOURCES FROM DR KEAYâŹď¸âŹď¸
- Dr Keay's website: www.nickykeayfitness.com
- Book a hormone coaching appointment: https://nickykeayfitness.com/appointments/
- Dr Keay's new book: https://nickykeayfitness.com/new-book/
- Free web-based app validated with our research for those wondering about whether sufficient energy ava...
60 Years Old. Never Injured. Hereâs 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 stays injury-free through strength and foot core. From sea kayaking to hill running in Edinburgh, Inaâs inspiring journey is packed with wisdom, perspective, and fierce determination.
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 the horizon, and what to choose between creatine vs whey protein.
Lifting Heavy Feels Confusing (Hereâs How to Start)
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Should you be lifting heavy as a female runner over 40? Itâs a question filled with confusion, conflicting advice, and plenty of Instagram noise. In this episode, we unpack exactly what âlifting heavyâ means, why resistance training is essential in your 40s and beyond, and how to start safely without wrecking your recovery or your running.
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 female runners, they break down what works, what doesn't, and what Instagram might be misleading you about.Â
If you're a woman over 45 looking to train smarter and skip the fluff - this oneâs for you.
Shona's Surprising Case Study- I Did Everything RightâŚand 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 surprisedâand frustrated. Despite consistent strength training and disciplined running in preparation for the Two Oceans Ultramarathon, Shona lost muscle mass instead of fat.
đ So what went wrong?
Together with resident dietician Nicky de Villiers and co-host Nikki Friedman, they unpack the surprising real reason behind muscle loss in female endurance athletes: under-fueling.Â
Youâll learn:
â
Why energy bal...
From Menopause to Morocco: Adventure Without Limits with Rachel Holland
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In this episode, Shona and Nicky sit down with Rachel â 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 about what really changed her running in menopause, how CrossFit gave her strength and confidence, and why community, consistency, and cookies (well, trail mix) matter. From running in the Sahara to pacing easy in Pembrokeshire â Rachel proves that bold adventures donât stop at 50.
The Real Cost of Skipping Recovery
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Nicky and Shona dive into recovery after marathons and ultrasâwhat happens to your body, why rest matters, and how to come back stronger. If youâve ever rushed back too soon, this oneâs 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 your running. If you're ready to run smarter, recover better, and maybe finally nail those intervalsâthis one's for you.
Female Runners Arenât 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 athletesâthrough every stage of life. From the early days of training to navigating the complex terrain of perimenopause and post menopause, this conversation is a masterclass in flexibility, empathy, and performance science.
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 enough â weâve got you covered.
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 about grief, grit, strength training, and her goal to run marathons well into her 100s. If you've ever doubted yourself as a runner, Jenâs story is the encouragement you didnât know you needed.Â
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 â from recovering after a broken toe and training through osteopenia, to the truth about high-carb fueling and how to actually get faster after hitting a plateau. Whether youâre injured, frustrated, or freezing in winter weather, this episode is full of practical, honest advice to keep you moving forward.
The Truth About Bone Health for Female Runners Over 45
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Bone health isn't just a post-menopause concern â 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 bone density starts dropping as early as your late 20s, the truth about stress fractures and underfueling, and what every woman over 45 must do to protect her long-term health and running future. From nutrition and strength training to essential supplements â this is the episode your bones need you to hear.
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:
â How to calculate your heart rate zones (with or without fancy gear)
𼹠Why you might still feel fatiguedâeven with easy runs & proper fueling
đ´ Can you trust what your watch says about sleep?
đ Should you cut carbs during your marathon taper?
đ How to train smart in the summer heat (and why it's okay to slow down)
Quick, practical tips for runners over 45 navigating performance, recovery & menop...
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 Zaaymanâmother of two and newly minted marathonerâwho turned her dream of running the Two Oceans Ultra into a reality. From injury and self-doubt to smashing time trial PBs, qualifying for her first marathon and Ultra, losing 5kg, and finding joy in her running again, this story will leave you inspired, teary-eyed, and ready to lace up your shoes. Itâs a must-listen for every woman who thinks itâs too late to go af...
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 communityâno fluff, just practical answers female runners over 45 actually need.
They cover:
What to do if you miss a long run during marathon tapering Bunions (what they really are and how to manage them without surgery) Should runners take creatine? The science-backed truth Iron absorption mistakes that sabotage your energy and recovery And the 5 most important strength moves if you only have 15 minutesÂYouâll...
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, UK Athletics Coach Nicky Freedman and Sports Scientist Shona Hendricks sit down with Sports Nutritionist and Ultra Runner Rebecca Palser to unpack the science behind fasted running.
đš Does fasted running actually improve fat metabolism?
đš Are you really running easy when training fasted?
đš How can fasted training impact injury risk, bone heal...
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 questionsâfrom racing in the heat and preventing Achilles injuries to time trials, high-intensity workouts, and whether carb-loading is still necessary. Whether you're training in icy Canada, hot Cape Town, or anywhere in between, this oneâs packed with expert advice, relatable stories, and real-world solutions to help you run smarter, not harder.
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 the critical topic of Low Energy Availability (LEA)âa hidden problem affecting countless female runners over 45.
đš Why under-fueling is wrecking your performance
đš The link between LEA, stress fractures, and constant fatigue
đš How to tell if youâre unknowingly in an energy deficit
đš Simple ways to fuel smarter and train stronger<...
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 isnât easyâbut Bee Barbini is proof that itâs possible!Â
In this episode, Shona and Nicky chat with Bee, a dedicated runner juggling lifeâs chaos while chasing big race goals, including a sub-9 Comrades and a sub-3:30 marathon.Â
They dive into training struggles, overcoming setbacks, the power of recovery, and how to structure training when life gets busy. If youâve ever wondere...
High Heart Rate on Easy Runs? Hereâs What It Really Means! (& Other Questions)
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Fueling for cold runs, barefoot running risks, heart rate confusion, and strength training mythsâShona and Nicky dive into listener questions covering everything from hydration in winter to whether yoga and Pilates are enough for runners over 45.Â
Plus, should you be worried if your heart rate seems high on easy runs? And is barefoot running a game-changer or a recipe for injury?Â
Tune in for expert insights to help you train smarter and stay injury-free!
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 usâVO2 max, training readiness, heart rate, and more. Coach Parryâs tech and data expert, Ntutu, joins the discussion to break down which metrics are actually useful, which ones can mislead you, and how to use your watch as a tool, not a crutch. If youâve ever wondered whether your watch is helping or holdin...
The Protein MYTH Thatâs 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.
đĽ What We Cover in This Episode:
â
Do you need sunscreen in colder climates? A dermatologist weighs in on SPF for runners in all weather. âď¸đ¨ď¸
â
Lost your running mojo? How to stay motivated when training feels hard and goals seem out of reach. đŻđââď¸
â
Recovering from illness? A step-by-step plan to safely return to running after weeks off. đŠşđ
â
Protein for runners over 45 â H...
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 menopause training world, and share the best strategies to boost performance while staying injury-free.Â
Whether you're an endurance junkie or just trying to find the balance in your training, this episode is packed with actionable insights to help you thrive in your running journey.
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 for inspiration, practical tips, and proof that itâs never too late to achieve your goals!Â
