In this episode, Alison discusses the importance of an effective warm-up, emphasizing dynamic movements that increase blood flow, improve neuromuscular coordination, and enhance joint range of motion. She explains how her Fast and Free warm-up program, a downloadable resource of plug-and-play warm-ups, integrates five key running skills, such as stack alignment and rotation, to help runners improve efficiency and avoid injury. These exercises focus on building muscle coordination, joint stiffness, and energy storage, essential for efficient running, and incorporate springy movements to activate the nervous system. Alison emphasizes how these warm-ups help female runners improve strength, efficiency, and power in their stride. She encourages listeners to download the warm-ups and join her email list for upcoming Black Friday deals on her Strong and Stable course, designed to strengthen hips for female runners. The course will guide participants through a six-to-eight-week program aimed at improving hip strength and range of motion.

Resources Mentioned:

• Fast & Free: A FREE plug and play set of run warm ups to help female runners feel strong, efficient, and confident in their stride.
• 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 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.

Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!

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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