In this episode, Alison discusses the importance of rest during strength training for runners, emphasizing that strength training should focus on force production and proper recovery rather than speed. She encourages runners to see strength training as a tool to improve running efficiency, sharing how her own struggles with running led her to appreciate strength training. She introduces essential movement patterns like pushing, pulling, hinging, squatting, and lunging, and explains how these exercises can improve running form by targeting specific muscle groups and movement dynamics. Additionally, Alison highlights key principles such as organizing the center of mass over the stance leg, rotation, and co-contraction, which can enhance running efficiency. She explains how practicing co-contractions during hinge movements like deadlifts helps with hip extension before knee extension, which is essential for efficient running. Alison also emphasizes the importance of plyometrics, including landing and propelling exercises, to improve the body's ability to absorb and rebound from ground forces. She concludes by highlighting the integration of these concepts into strength workouts, offering a program to help runners implement them effectively, with a focus on progressive training and proper rest between exercises.

Resources Mentioned:

• Fast & Free: A FREE plug and play set of run warm ups to help female runners feel strong, efficient, and confident in their stride.
• RunStrong101: A 6-week strength training program for female runners to run stronger, faster, and more efficiently without all the typical aches and pains!

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In this episode, host Alison Marie discusses the biomechanics of uphill and downhill running. She highlights the physical challenges of uphill running, such as increased demand on the hip flexors and Achilles, and emphasizes the importance of strength training, particularly for hip flexors, pelvis position, and Achilles tolerance. On the other hand, she outlines the difficulties of downhill running, including eccentric muscle demands on the quads, potential issues with posture, and increased landing forces. Alison also shares strategies for training both uphill and downhill running, including hill repeats, plyometrics, and eccentric strength exercises. Additionally, she addresses how strengthening the pelvic floor can help improve downhill running for those experiencing pelvic floor symptoms. She discusses a key technique for downhill running: widening the arm swing to slow down without losing posture, a method often used by trail runners. Alison then shares three specific hill workouts and emphasizes the importance of training eccentric strength and pelvic floor responsiveness to handle the demands of both uphill and downhill running effectively.


Resources Mentioned:

• Stretch or Strengthen! What Hip Flexor Exercises Should You Do?
• Is Running Bad for the Pelvic Floor? Discover How Strength and Yielding Exercises Can Help

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In this episode, Alison discusses the importance of body autonomy and how it relates to both running and broader societal issues. She shares her perspective on coaching, emphasizing the value of understanding the "why" behind training and how it empowers women to become caretakers of their own bodies. Drawing on personal anecdotes and quotes from her Women's Running Academy, Alison highlights the significance of women living fully for themselves, breaking free from societal pressures, and advocating for their own well-being. The episode also touches on the emotional impact of recent political events and the ongoing fight for women's rights and equality.

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