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
• 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

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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.

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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
• Zone 2 Blog for help with finding your true Zone 2: https://www.alisonmariephd.com/blog/run-in-zone-2

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