Episode 50 - Your Body is a Team: 10 Things Every Runner Should Know

Episode Summary:

In this 50th episode of The Women’s Running Lab podcast, host Alison celebrates the milestone by sharing ten key lessons she wishes runners knew about their bodies, all centered on the idea that the body works as an integrated system rather than isolated parts. She discusses topics such as the pelvic floor’s crucial role in running, the misconception of “over-pronation,” why tight hips and hamstrings often signal a need for strength instead of stretching, the importance of stability over excessive mobility, and how tendons, breath, and coordination shape running efficiency. She emphasizes that pain rarely originates where it’s felt, that rehab should focus on reintegration, and that runners are not fragile but highly adaptable when trained strategically. Alison also shares her upcoming transition back to classroom teaching, notes the podcast may shift to a biweekly schedule, and invites listeners to join her 12-week Women’s Running Academy Intensive to build resilience, efficiency, and long-term running potential.

Key Takeaways:

• The body works as an integrated system — running isn’t about isolated parts like knees or hips, but how everything connects and works together.
• Strength and stability matter more than endless stretching — issues like tight hips or hamstrings often come from weakness or pelvic position, not a lack of flexibility.
• Breathing and pelvic floor function are central to running efficiency — they help manage pressure, generate power, and shape stride mechanics.
• Pain and injuries often originate elsewhere — chronic issues rarely come from the site of pain but from imbalances or weaknesses in connected areas.
• Runners are not fragile but adaptable — with progressive overload, coordination, and whole-body training, the body can thrive, store energy, and use ground forces to its advantage.

Time Stamps:

[00:00] - Intro & Milestone

[02:10] - Theme & Big Idea

[07:03] - Points 1–3: Pelvic Floor, Pronation, and Tight Hips

[13:30] - Points 4–5: Hamstrings & Mobility

[20:19] - Points 6–9: Tendons, Breath, Pain, & Rehab

[30:24] - Point 10 & Closing

Resources Mentioned:

• Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term. 

Quotes:

• “The body works best as a team. Every tight or weak part is just a communication issue in the system.”
• “Tight hips often need more strength, not more stretching—the brain limits motion when it doesn’t feel stable.”
• “You are not fragile, you are adaptable. Stress and intentional recovery over time make you stronger.”

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