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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In this episode, Alison returns to the podcast after a long break to share a year that went from big running PRs to a sidelining knee injury, a full-time return to teaching, and a much-needed reset. She reflects on stepping away from performance pressure and social media, finding more balance, and easing back into running with a healthier mindset. The heart of the episode is a clear, doable guide to starting running from scratch: build strength first, then use a patient, milestone-based run–walk plan that focuses on time on your feet before speed. Along the way, Alison encourages listeners to check their ego, listen to their bodies, and celebrate small wins. The takeaway is simple and empowering—sustainable running, especially in your 40s, is about consistency, strength, and enjoying the process, not rushing the pace.

Resources Mentioned:

• Shoe Criteria Blog: https://www.alisonmariephd.com/blog/Running-Shoes-or-Barefoot
• Link to WRA membership: https://www.alisonmariephd.com/womens-running-academy-membership
  
  

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