The She Runs Strong Podcast

Coach Parry

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.

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20 episodes
Updated July 10

Episodes20

Newest first

July 10 · 32 min
Why We’re Ending the She Runs Strong Podcast
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass After two years of conversations, coaching advice and inspiring stories from female runners, the She Runs Strong podcast is taking a break. In this final episode, Shona and Nicky reflect on their favourite guests, the lessons they have learned and the community that made the podcast so special. They also explain why the podcast is ending and where you can continue finding evidence-based coaching and support for female runners. This is not the end of the conversation. It is simply the start of a new chapter.
July 3 · 39 min
Beginner Running Advice Nobody Tells You
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass Most new runners make the same mistake: they think the answer is to just run more. But if you were starting running from scratch today, what would actually matter most? In this episode, Shona and Nicky break down the 5 things they would do differently if they had to start running all over again. Not the flashy gear. Not the expensive gadgets. Not the complicated advice you see online. Just the simple things that help new runners build fitness, avoid injury, stay consistent, and actually enjoy running.
June 26 · 53 min
The Pelvic Health Problem Female Runners Don’t Talk About
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass Get Julie's resources here: https://www.juliewiebept.com/ Have you ever leaked, felt pressure, or lost control on a run and wondered what was going on? In this episode, Shona and Nicky speak to pelvic health expert Julie Wiebe about why this happens to so many female runners, especially during perimenopause and postmenopause, and why the answer is not always more Kegels. A must-watch for any runner who wants to understand her body, stop feeling embarrassed, and keep running with confidence.
June 19 · 30 min
Can You STILL Run PBs After 45? The Truth Female's Need To Hear
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 in the heat, and setting meaningful goals as we age. They cover: - How to fuel properly when you have a run and strength session on the same day - How to train for a hot race when you live in a colder climate - Why strength training is essential for hilly, challenging races like the Great Wall Marathon - Whether yoga should replace strength training for runners - What could be causing recurring runner’s knee - How runners over 60 can set exciting, motivating goals = Whether your PB days are really behind you...or not If you’re a female runner over 45, this episode is packed with practical advice to help you train smarter, stay strong, and keep loving your running for years to come.
June 12 · 32 min
The Cape Town Marathon Mistake She Didn’t Expect
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 last year’s race cancellation, to finally crossing the finish line, this episode is packed with real marathon lessons.
June 5 · 54 min
Why Female Runners Slow Down After 45
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 mistakes, and why your fitness might be hidden under layers of fatigue. Before you panic over a slower 5K time trial, listen to this. Your best running days may not be behind you, but you might need to train smarter.
May 29 · 33 min
Running Gets Harder… Here’s How to Keep Going
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 really run in a year, whether trail runners should do track sessions, what to do when bowel movements interrupt your runs, and how training should change after menopause. This episode is honest, supportive and packed with practical coaching advice for female runners who want to train smarter, recover better and keep running strong for years to come.
May 22 · 47 min
The Silent Risk Every Female Runner Faces After 45
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 really keeps your bones strong as you age. Because here’s the reality: 👉 Running alone isn’t enough 👉 Undereating can quietly weaken your bones 👉 Menopause accelerates bone loss (fast) And most women only realise it when it’s too late. If you want to keep running into your 50s, 60s and beyond, this is essential listening. Check out the Bone Health and Exercise Science lab on: YouTube: https://www.youtube.com/@boneslab Facebook: https://www.facebook.com/UWBonESLab Instagram: https://www.instagram.com/giangregoriolora/ Web: https://boneslab.ca/
May 15 · 31 min
Marathon Prep Mistakes Women Over 45 Don’t See Coming
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 you do if your foot hurts where your laces tie? How can you reduce travel fatigue when flying overseas for a race? And should runners take creatine all year round, or stop before race day? We also talk about why consistency matters more than one “perfect” long run, how menopause symptoms can affect performance, and why comparing your current fitness to last year’s PB is not always helpful.
May 8 · 41 min
The Marathon Training Shift That Saved Her Season
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 training block was far from perfect, with hamstring niggles, a painful foot issue, a full rest period, and even a last-minute shoe change before Boston. But with smart coaching adjustments, fewer weekly runs, consistent rehab, better recovery, and a relaxed race-day mindset, she still ran a brilliant 3:27:12 PB at Boston.
May 1 · 39 min
Female Runners Over 45: What Your Heart Rate Is Trying to Tell You
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 recovery. Learn how to adjust your training, avoid common mistakes, and understand what your body is telling you so you can run stronger and with more confidence.
April 24 · 55 min
What Female Runners Over 45 NEED To Know About Long Runs
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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, we break down how to pace your long runs, why easier often works better, how fueling changes performance, and what women over 45 need to know about hormones, fatigue, and recovery. Smarter long runs start here.
April 17 · 20 min
The Truth About Ultra Running as a Female Athlete
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 the real experience behind the race: What it felt like on the start line How the race unfolded moment by moment The highs, the challenges, and the unexpected And the lessons every runner can take into their own racing Whether you’re training for your next race or just love hearing the real, unfiltered side of running, this episode takes you inside one of South Africa’s most legendary races.
April 10 · 38 min
Why Strong Legs Aren’t Enough (The Missing Link for Runners Over 45)
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 here’s the truth: 👉 It’s not about abs 👉 It’s not about doing more planks 👉 And it might be the reason you’re getting injured We’re joined by physio Rachel Evans, who breaks down: What your core actually is (hint: way more than abs) Why runners, especially women, struggle with core strength How poor core function leads to injuries, inefficiency, and fatigue The biggest mistakes people make with exercises like planks Simple, effective core exercises you can start today If you’ve been dealing with niggles, lower back pain, or your form falling apart on long runs… this episode could be a game-changer.
April 3 · 24 min
Why Running Feels HARD (And What To Do About It)
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 Strong, we answer real runner questions from around the world, covering: How to pace your race properly (and avoid blowing up) Does losing weight actually improve performance? Why running suddenly feels harder (and motivation dips) Do you really need electrolytes... or is water enough? Bonus: Heat training & sauna tips before race day If you’ve ever struggled with pacing, energy, or consistency… this episode is for you.
March 27 · 59 min
Female Runners Over 45: Fix Fatigue, Weight Gain & Performance
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 can do about it. We dive into: - Why running starts to feel harder after 45 - The impact of fatigue, iron levels, and recovery - Weight gain during marathon training (and how to manage it) - How to structure your training for better performance - Simple strategies to improve energy, endurance, and recovery
March 20 · 28 min
Female Runners: 3 Training Questions You Can’t Afford to Ignore
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 feel more confident in your training, your gear, and your race-day decisions.
March 6 · 33 min
Feeling Exhausted, Slower, and Stuck? Here’s Why
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 marathon training, strength work, menopause, injury niggles, performance plateaus, and how to keep progressing without burning out. From balancing running and strength to whether marathon pace belongs in long runs, this is honest, practical coaching with no fluff.
February 27 · 41 min
The Ultimate Female 45+ Marathon Guide
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 training fit in? And how do you avoid burnout? We break down exactly how to structure your marathon training: Base → Build → Peak → Taper... so you arrive at race day strong, confident, and injury-free.
February 20 · 36 min
Why Female Runners Over 45 Feel Exhausted (It’s Not What You Think)
This episode of She Runs Strong is brought to you by Active Forever. Use STRONG at checkout to get 10% off your first order. Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo Resources: Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass 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 carbs/hour debate), menopause performance shifts, marathon fears at 59, and that very stubborn high hamstring injury. You’ll walk away with practical guidance on fueling for your body, managing training load, prioritising recovery, and building strength so you can run stronger, especially through midlife and beyond.

The She Runs Strong Podcast

Why We’re Ending the She Runs Strong Podcast

Beginner Running Advice Nobody Tells You

The Pelvic Health Problem Female Runners Don’t Talk About

Can You STILL Run PBs After 45? The Truth Female's Need To Hear

The Cape Town Marathon Mistake She Didn’t Expect

Why Female Runners Slow Down After 45

Running Gets Harder… Here’s How to Keep Going

The Silent Risk Every Female Runner Faces After 45

Marathon Prep Mistakes Women Over 45 Don’t See Coming

The Marathon Training Shift That Saved Her Season

Female Runners Over 45: What Your Heart Rate Is Trying to Tell You

What Female Runners Over 45 NEED To Know About Long Runs

The Truth About Ultra Running as a Female Athlete

Why Strong Legs Aren’t Enough (The Missing Link for Runners Over 45)

Why Running Feels HARD (And What To Do About It)

Female Runners Over 45: Fix Fatigue, Weight Gain & Performance

Female Runners: 3 Training Questions You Can’t Afford to Ignore

Feeling Exhausted, Slower, and Stuck? Here’s Why

The Ultimate Female 45+ Marathon Guide

Why Female Runners Over 45 Feel Exhausted (It’s Not What You Think)