Épisodes

  • Cold Runs, Broken Bones, & Carb Myths: What Every Female Runner Over 45 Needs to Know

    Cold Runs, Broken Bones, & Carb Myths: What Every Female Runner Over 45 Needs to Know
    May 9 2025

    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 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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    30 min
  • The Truth About Bone Health for Female Runners Over 45

    The Truth About Bone Health for Female Runners Over 45
    May 3 2025

    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


    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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    34 min
  • Are Your Running Heart Rate Zones Wrong?

    Are Your Running Heart Rate Zones Wrong?
    Apr 25 2025

    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 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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    29 min
  • From Injury to Ultra: How Tanya Reclaimed Her Strength After 50

    From Injury to Ultra: How Tanya Reclaimed Her Strength After 50
    Apr 18 2025

    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 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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    37 min
  • Is Creatine even WORTH IT for female Runners?

    Is Creatine even WORTH IT for female Runners?
    Apr 11 2025

    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 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 minutes

    You’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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    33 min
  • The Dark Side of Fasted Running for Women Over 45

    The Dark Side of Fasted Running for Women Over 45
    Apr 4 2025

    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


    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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    43 min
  • What Female Runners Aren't Told About Carb-Loading

    What Female Runners Aren't Told About Carb-Loading
    Mar 28 2025

    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 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.
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    40 min
  • The Hidden Danger Draining Your Running Energy

    The Hidden Danger Draining Your Running Energy
    Mar 21 2025

    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


    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 stronger

    Don’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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    30 min