The Women's Running Lab

E57 - Common, but Not Normal: How to Stop Leaking Urine When Running

In this episode, Alison explains that pelvic floor health is about far more than Kegels—it’s about how the pelvic floor integrates with the rib cage, pelvis, hips, and feet to manage pressure and transfer force during running. Through her four-point Pelvic Floor Audit (stack and pressure management, posterior length, hip rotation, and foot rotation), she shows how limitations in rib mobility, pelvic alignment, hamstrings, and rotational capacity can contribute to leaking, pain, and inefficient stride mechanics. She emphasizes that symptoms like incontinence are not just embarrassing inconveniences but signals of reduced power and poor force management. Ultimately, a responsive pelvic floor requires coordinated strength, rotation, and the ability to lengthen—not constant tension—so runners can move more efficiently and confidently.  Resources Mentioned: * The Pelvic Floor Audit [https://www.alisonmariephd.com/pelvic-floor-audit]: A FREE virtual workshop for female runners who want to enjoy running without worrying about their pelvic floor all the time. Through my comprehensive, 4-point assessment you will determine the main contributing factors to your pelvic floor symptoms so that you can finally run freely, without worry!  Follow Along Between Episodes on Instagram [https://www.instagram.com/alisonmariephd/] and if you enjoyed this episode please give a share and tag me in your stories!

E56 - How to Strengthen the Pelvic Floor for Running — Not Just Manage the Symptoms

In this episode, Alison challenges the taboo around pelvic floor health and argues that it should be understood as a vital part of movement and performance—not just something discussed when problems arise. She explains that the pelvic floor works dynamically with the core and diaphragm to manage force during running, contributing to efficiency and resilience. Rather than relying on generic Kegels or waiting for symptoms like leaking or pain, she encourages education, open conversation, and body awareness. The episode ends with an invitation to a free March 8 webinar focused on empowering runners to better understand and assess their pelvic health. Resources Mentioned: * Aqua Notes Note Pad: https://amzn.to/463aNkL [https://amzn.to/463aNkL]  * The Pelvic Floor Audit for Runners COMING SOON. Make sure you are on the email list to ensure you don’t miss it: https://alisonmariephd.kit.com/profile [https://alisonmariephd.kit.com/profile]  Follow Along Between Episodes on Instagram [https://www.instagram.com/alisonmariephd/] and if you enjoyed this episode please give a share and tag me in your stories!

E55 - Running and Stress Decoded: Manage Your Threat Bucket for Better Performance

Running isn’t just about miles and mechanics—it’s about the total stress your body is carrying. In this episode, Alison introduces the “threat bucket” analogy to explain how training load, life stress, nervous system state, and biomechanics all interact to shape performance, recovery, and injury risk. Through real client stories, she shows why pain and setbacks aren’t usually caused by one thing—and how targeted adjustments, from nervous system regulation to smarter volume and movement work, can restore balance. The big takeaway: train the whole human, not just the runner, by addressing the biggest controllable stressor instead of always doing more.  Follow Along Between Episodes on Instagram [https://www.instagram.com/alisonmariephd/] and if you enjoyed this episode please give a share and tag me in your stories!

E54 - Sustainable Training: How to Structure a Running Training Plan That Lasts

In this episode, Alison explains how runners can transition from returning to running into a simple, effective polarized training approach. She outlines four key run types—easy, tempo, track, and long runs—using clear analogies to explain their distinct physiological benefits and emphasizes the 80/20 rule to avoid the ineffective “gray zone.” She provides practical guidance on structuring training weeks with two, three, or four runs depending on goals such as maintaining fitness, building volume, or improving performance. Alison highlights the importance of truly easy miles, alternating key workouts, and adjusting training based on race distance and season. She concludes by encouraging seasonal training, intentional off-seasons, and limiting major races to support long-term health, consistency, and enjoyment of running.    Resources Mentioned: * Purposeful Pacing Episode for more on the Key Run Pacing: https://www.alisonmariephd.com/blog/purposefully-pacing-your-runs-podcast [https://www.alisonmariephd.com/blog/purposefully-pacing-your-runs-podcast]  * Zone 2 Blog for help with finding your true Zone 2: https://www.alisonmariephd.com/blog/run-in-zone-2 [https://www.alisonmariephd.com/blog/run-in-zone-2]  Follow Along Between Episodes on Instagram [https://www.instagram.com/alisonmariephd/] and if you enjoyed this episode please give a share and tag me in your stories!

E53 - How to Start Running When You're Starting Over

In this episode, Alison returns to the podcast after a long break to share a year that went from big running PRs to a sidelining knee injury, a full-time return to teaching, and a much-needed reset. She reflects on stepping away from performance pressure and social media, finding more balance, and easing back into running with a healthier mindset. The heart of the episode is a clear, doable guide to starting running from scratch: build strength first, then use a patient, milestone-based run–walk plan that focuses on time on your feet before speed. Along the way, Alison encourages listeners to check their ego, listen to their bodies, and celebrate small wins. The takeaway is simple and empowering—sustainable running, especially in your 40s, is about consistency, strength, and enjoying the process, not rushing the pace.  Resources Mentioned: * Shoe Criteria Blog: https://www.alisonmariephd.com/blog/Running-Shoes-or-Barefoot [https://www.alisonmariephd.com/blog/Running-Shoes-or-Barefoot]  * Link to WRA membership: https://www.alisonmariephd.com/womens-running-academy-membership [https://www.alisonmariephd.com/womens-running-academy-membership]  Follow Along Between Episodes on Instagram [https://www.instagram.com/alisonmariephd/] and if you enjoyed this episode please give a share and tag me in your stories!