Afleveringen
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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 – we’ve got you covered. -
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Resources:
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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.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, Jen’s story is the encouragement you didn’t know you needed.
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Zijn er afleveringen die ontbreken?
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Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo
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In this Q&A-packed episode, Shona and Nicky tackle real-world questions from female runners over 45 — 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 you’re injured, frustrated, or freezing in winter weather, this episode is full of practical, honest advice to keep you moving forward.
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Resources:
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Bone health isn't just a post-menopause concern — it's a lifelong priority.
In this powerful episode, Shona Hendricks and Nicky Freedman dive deep into the reality of bone loss for female runners.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 — this is the episode your bones need you to hear.
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Resources:
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In this Q&A episode of the She Runs Strong podcast powered by Coach Parry, we tackle:⌚ How to calculate your heart rate zones (with or without fancy gear)
🥱 Why you might still feel fatigued—even with easy runs & proper fueling
😴 Can you trust what your watch says about sleep?
🍝 Should you cut carbs during your marathon taper?
🌞 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 & menopause.
🎙️ Hit play and join us for expert advice you can actually use!
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In this episode of She Runs Strong, Shona and Nicky sit down with 50-year-old Tanya Zaayman—mother of two and newly minted marathoner—who 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. It’s a must-listen for every woman who thinks it’s too late to go after something big. -
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Resources:
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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 community—no 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 minutesYou’ll leave this episode feeling better equipped to train smarter, recover faster, and avoid common pitfalls runners face during marathon season (and beyond).
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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.🔹 Does fasted running actually improve fat metabolism?
🔹 Are you really running easy when training fasted?
🔹 How can fasted training impact injury risk, bone health, and hormone balance?
🔹 What should you eat before and after training for optimal recovery?Whether you've been training fasted for years or are wondering if you should start, this episode will help you make the best decision for your body and your running goals.
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Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo
Resources:
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In this Q&A episode of She Runs Strong, Shona and Nicky tackle your top training questions—from 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 one’s packed with expert advice, relatable stories, and real-world solutions to help you run smarter, not harder. -
Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo
Resources:
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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)—a hidden problem affecting countless female runners over 45.🔹 Why under-fueling is wrecking your performance
🔹 The link between LEA, stress fractures, and constant fatigue
🔹 How to tell if you’re unknowingly in an energy deficit
🔹 Simple ways to fuel smarter and train strongerDon’t let low energy be the reason you’re struggling. Learn how to fuel, recover, and run at your best—without burnout or injury.
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Resources:
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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 isn’t easy—but Bee Barbini is proof that it’s possible!In this episode, Shona and Nicky chat with Bee, a dedicated runner juggling life’s chaos while chasing big race goals, including a sub-9 Comrades and a sub-3:30 marathon.
They dive into training struggles, overcoming setbacks, the power of recovery, and how to structure training when life gets busy. If you’ve ever wondered how to fit it all in and still perform at your best, this episode is packed with insights you won’t want to miss!
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Resources:
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Fueling for cold runs, barefoot running risks, heart rate confusion, and strength training myths—Shona and Nicky dive into listener questions covering everything from hydration in winter to whether yoga and Pilates are enough for runners over 45.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?
Tune in for expert insights to help you train smarter and stay injury-free!
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Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo
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Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-MasterclassEver 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 us—VO2 max, training readiness, heart rate, and more. Coach Parry’s 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 you’ve ever wondered whether your watch is helping or holding you back, this one’s for you!
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Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo
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Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-MasterclassIn 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.
🔥 What We Cover in This Episode:
✅ Do you need sunscreen in colder climates? A dermatologist weighs in on SPF for runners in all weather. ☀️🌨️
✅ Lost your running mojo? How to stay motivated when training feels hard and goals seem out of reach. 🎯🏃♀️
✅ Recovering from illness? A step-by-step plan to safely return to running after weeks off. 🩺💙
✅ Protein for runners over 45 – How much do you actually need, and will it cause weight gain? 🍳🥩
✅ Strength training for bone health – The best exercises to support your running and longevity. 🏋️♀️ -
Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo
Resources:
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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.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.
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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 it’s never too late to achieve your goals! -
Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo
Resources:
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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 you’re dealing with stubborn aches, aiming for a PB, or just trying to feel energized again, you’ll find actionable advice tailored for female runners over 40.Tune in for expert tips, relatable stories, and practical solutions to help you run pain-free, recover better, and crush your goals. Don’t miss this Q&A-packed episode! 🏃♀️💪
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Resources:
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Iron deficiency can hold you back as a runner, but it’s 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.We’ll cover:
Why iron is vital for endurance and performance.Common symptoms of low iron and how to recognize them.How to treat and maintain optimal iron levels safely.Alternative methods like heat training and nutrition to boost iron.Discover actionable tips and insights to help you stay energized and maximize your running potential. Whether you’ve been struggling with fatigue, poor performance, or constant illness, this episode is packed with information to get you back on track.
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Resources:
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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? What’s the best way to structure your weekly training when balancing runs and strength sessions? Join Nicky and Shona as they share expert advice, practical strategies, and actionable tips to help you optimize your training, recover faster, and run pain-freeWe’ve got practical, expert-backed answers to help you run smarter, recover better, and keep enjoying every step of your journey.
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Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-MasterclassIn 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 over 40.
We’ll discuss:
The physiological changes during perimenopause and menopause.How MHT supports bone density, muscle mass, and cardiovascular health.Signs that it might be time to consider hormonal therapy.Alternatives to MHT and holistic approaches for managing symptoms.Why strength training is a game-changer for female runners.Join us as we unpack practical advice and debunk common myths around menopause and running, helping you stay active, healthy, and empowered through every stage of life.
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