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 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 sc...
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 sto...
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...
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 p...
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 H...
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...
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 runn...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...
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 solu...
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 bet...
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...
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...
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...
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 w...
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 t...
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
Feeling Exhausted All the Time? Hereâs 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, we cover it all. Whether youâre dealing with stubborn aches, aiming for a PB, or just trying to feel energized again, youâll find acti...
Iron Deficiency In Female Runners Over 40 - Deep Dive
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Iron deficiency can hold you back as a runner, but itâs often misunderstood or overlooked. In this episode of She Runs Strong, powered by Coach Parry, Shona and Nikcy share their personal experiences with low iron levels and break down everything you need to know as a female runner over 40.
Weâll cover:
Why iron is vital for endu...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? How can you recover better when struggling with poor sleep? Whatâs the best way to structure your weekly training when balancing runs and strength se...
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 dive into the intricate topic of menopause hormonal therapy (MHT), exploring its impact on running performance, overall health, and quality of life for female runners...
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 and Nikki break down the science, debunk common myths, and share practical strategies for female runners navigating these challenges.
If you're ready to stop...
How Insomnia Is Sabotaging Your Runningâand 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 proper posture on hills, along with the essential role of aerobic base building in marathon training. From strategies for easier runs to the importance of...
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 Milletâs extraordinary running journey. Starting at 58, Jackie has since completed over 230 marathons, including the iconic Comrades.Â
She shares how running transformed her life, brought her closer to her family, and taught her the power of smarter, more intentional training. Whether you're a seasoned runner or just starting out...
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 training or looking to boost endurance without injuries, this episode offers actionable tips tailored to your needs.
Key Takeaways:
Strength Training: How often...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 impact of hormonal changes during menopause on bone health, muscle recovery, and injury risk, along with actionable strength training tips. Tune in for practical insights...
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 of pre-run fueling for female runners and explain why fasting can be particularly challenging for women, especially those in their 40s and beyond.
...
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 a personalized approach to training and fueling.
They discuss the importance of fueling properly for female runners over 40, how strength training supports bone...
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 strength training, the importance of recovery to avoid overtraining, and addressing the frustrations of slowing down despite harder training.Â
They also share strategies f...
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.
Got any questions you'd like answered on the podcast, ask them here: https://www.v...
