In this episode Alison dives into the critical role of hip strength in running, challenging the common belief that tight hips need more stretching rather than strengthening. She explains how efficient biomechanics, particularly during the stance phase of running, are essential for minimizing energy loss and preventing pain or injury. By focusing on the phases of loading, stabilizing, and propelling, she demonstrates how targeted strength training and dynamic drills can improve running economy and stride efficiency. Traditional exercises like clamshells and band walks are critiqued for their limitations, with an emphasis on drills that develop dynamic hip strength and center-of-gravity organization. The episode also introduces her upcoming new program, Strong and Stable, designed to help runners build strong, stable hips for a more powerful and efficient stride, with special discounts available through her newsletter.


Resources Mentioned:

Here the links to each exercise mentioned in the episode:

• ADDUCTOR TAP DOWN WITH HIP LOCK
• HINGE TO HIP LOCK DRILL
• SHIFT LATERAL BOX JUMP

Here’s the link to join my weekly newsletter to make sure you don’t miss the Black Friday Presale of my new hip strengthening course for runners - Strong and Stable.

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In this episode, host Alison Marie discusses the concept of cadence in running and its impact on performance and injury risk. She explains that while the commonly recommended 180 steps per minute works for elite athletes, it's not a one-size-fits-all solution for all runners. Cadence should vary based on pace and individual characteristics, and a lower cadence can lead to overstriding and increased load, while a higher cadence distributes load over more steps. Alison emphasizes addressing biomechanics, such as stride length and body alignment, before focusing on cadence adjustments and recommends strides, strength training, and specific warmups to optimize running efficiency.

Resources Mentioned:

• The Runner’s Lab: The Runner’s Lab is a 2 hour virtual masterclass, part powerpoint style education and part practice to move, feel, and experiment with your physiology, stress resilience, running biomechanics and my 5 essential skills for an efficient stride in your body.

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In this episode Alison explores the importance of pelvic floor function for runners and outlines seven core principles from her Pelvic Floor Fundamentals course. She begins by sharing a personal story that underscores the emotional and physical demands on mothers, linking it to her own journey of rediscovery through running. She then explains how a "responsive" pelvic floor can prevent common issues like leakage, improve running efficiency, and reduce stress on the body. Alison’s approach includes understanding the pelvic floor’s interconnected role with core and hip stability, developing a full range of motion through key muscle groups, and incorporating dynamic, functional movement. She emphasizes that a resilient pelvic floor should work automatically and efficiently, allowing runners to stay focused on their stride rather than on managing symptoms.


Resources Mentioned:

Pelvic Floor Fundamentals for Runners: Support your pelvic floor through a whole-body approach so that you can run freely in just 30 minutes a week!

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