Are Your Running Heart Rate Zones Wrong?

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!

How to Run Faster After Menopause (Even If You Feel Slow Right Now)

If you're a female runner over 45 and feel like you're slowing down, you're not alone—but it doesn’t have to be that way. In this video, we’ll show you how to adapt your training, nutrition, strength, recovery, and mindset to run faster and stronger through menopause and beyond.

You’ll learn:
✅ How hormonal changes impact your running—and how to work with them
✅ The strength training moves that improve speed and prevent injury
✅ Why recovery and mental health are more important than ever
✅ What to eat (and supplement) to support endurance, energy, and bone health
✅ Why consistency—not perfection—is the real key to success

Whether you're postmenopausal or navigating the transition, these tips will help you feel stronger, recover better, and fall in love with running all over again.

30 Min FULL BODY Supersets | Kettlebells HIIT

The best work out when you are hectic of time. 

ECFIT Mobility - Tissue Care

Very good foam rolling and self massage exercises! 

17 Minute Runners Flexibility Routine

Tom Merrick is a king of mobility. 

ECFIT LAUNCH Strength - Mobility - Light to Moderate Loads

An amazing workout after a weekend of skying, hiking, trail running etc and having sore legs on Monday morning! With Erin Carson!

Glycine, collagen and bladder

Sugaya K, Oh-Oka H, Yamada T, Miyata M, Ashitomi K, Kadekawa K, Nishijima S. Dietary glycine improves urine storage symptoms in urology outpatients. J Complement Integr Med. 2021 Apr 1;18(3):617-620. doi: 10.1515/jcim-2020-0282. PMID: 33793143.

Here’s an exciting and practical study you’ll want to know about — especially if you or someone you love deals with nighttime bathroom trips, urgency, or poor sleep due to bladder issues. Researchers found that taking dietary glycine — an amino acid that makes up about one-third of collagen — significantly improved urine storage symptoms in people with overactive bladder. After just four weeks of supplementing with 3 grams of glycine twice a day, participants had fewer nighttime voids, reduced urgency, improved sleep latency, lower blood pressure, and even relief from bladder pain — all with zero side effects. While the study used isolated glycine, it’s interesting to note that a 20-gram serving of collagen peptides naturally contains about 6 to 7 grams of glycine. So while we can’t say for sure if collagen will produce the same benefits, if you’ve got some lying around, it might be worth a shot — especially given glycine’s broader calming and anti-inflammatory effects. Read the study here.

Source: Max Lugavere newsletter 

Mobility Monday in Corsica with Erin Carson

Lots of decompression exercises. Definately, I need to go back to it again and again!

Exercises for knees and legs

 

https://www.instagram.com/p/DH3ahDlRMbc/

Jill Miller: Increase Flexibility & Relieve Pain

What I mostly like about Jill Miller is that she has found scientific terminology to discribe the stress that is locked in tight muscles, and how correcting posture is also connected to stress managemnt and body work. It is also important to create an environment of safety around you and inside you. You can always munipulate the length of your breath making the outbreath a little longer. This helps a lot to relax the body and the mind. 

In this episode of Andy Galpin's podcast, Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. They discuss how fascia—the connective tissue in and around muscles, bones and organs—is essential for flexibility and movement, and we explore how tools like foam rollers, balls, massage and cupping can improve fascia health. They explain the benefits of self-myofascial release, including improved range of motion, reduced muscle soreness, and improved force output, and we discuss whether experiencing pain or using hard tools is necessary for achieving good results. They also cover practices for managing chronic pain and stress, including parasympathetic techniques and breathing exercises that promote relaxation and recovery. This episode provides many practical techniques to improve mobility, physical recovery and pain management at any stage of life.

Source: https://performpodcast.com/jill-miller-increase-flexibility-relieve-pain-with-breathwork-myofascial-release/

Resistance training can reduce inflammation

In a meta-analysis of 19 randomized controlled trials in 728 older adults, resistance training reduced C-reactive protein (CRP) and improved physical function.

The resistance training programs lasted 6 to 38 weeks, with 2 to 3 weekly sessions. The exercises included squats, leg presses, bench presses, and rows, performed at 30% to 85% of 1-repetition maximum (1RM) for 1 to 5 sets of 4 to 25 repetitions. The training methods used elastic bands, body weight, free weights, or machines.

Overall, resistance training reduced CRP levels with a moderate-to-large effect size, and interleukin 6 and TNF-alpha remained unchanged. Resistance training also improved walking speed and leg extension strength and reduced body fat percentage.

Resistance training likely reduced CRP by lowering chronic low-grade inflammation, possibly through improved muscle function,[1] increased release of anti-inflammatory cytokines,[2] and reductions in body fat, especially visceral fat (a key driver of inflammation).[3] However, interleukin 6 and TNF-alpha remained unchanged, likely because interleukin 6 has both proinflammatory and anti-inflammatory roles, whereas TNF-alpha is associated with short-term rather than long-term inflammation.

Nejatian Hoseinpour A, Bassami M, Ahmadizad S, Donath L, Setayesh S, Mirzaei M, Mohammad Rahimi GRThe influence of resistance training on inflammatory markers, body composition and functional capacity in healthy older adults: A systematic review and meta-analysis.Arch Gerontol Geriatr.(2025 Dec 25)

Source: www.examine.com

Why 80% of Autoimmune Diseases Happen to Women & Solutions

An amazing episode from Mel Robbins podcast explaining why 80% of autoimmune diseases happen to women. In a geast: it is not only hormons and genetics but also environmental and socio-cultural reasons that contribute to the flear up of autoimmune diseases to women. As Dr. Sara Szal states, the best solutions have to do with :

1. Changing one's diet (aka following an elimination diet and cutting sugar, gluten and dairy and ultra processed products)

2. Changing one's mind set (aka healing trauma, managing stress and not being at war with oneself)

3. Feeling safe (aka feeling safe in a psychological way creating bonds and relationship of love, acceptance and support, and feeling safe in ones body, which means taking care of one's body, nurishing it, exercising, moving etc.)

Dr. Sarah Szal, a Harvard- and MIT-trained MD with over 25 years of clinical experience.

Do THIS To Stop Walking Hunched Over

1. Upper mobilization mid back (sitting on a chair)

2. Spine rotation (in a sitting position)

FIX Your Forward Head Posture in 5 Minutes a Day!

I usually don't trust any quck fixes, but this one, really works. I have a forward head posture for up to ten years and these exercises have an immediate result! Thank you Dr. Stefan Becker!

The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darre...

Creatine protocols and dosing according to latest studies. 

Forward Head Posture exercises

Exercises For Scoliosis

Train Smarter, Not Harder With Age

In this episode, Brad Kearns, an American author, masters track&field high jumper and sprinter, and former professional triathlete, explains why adjusting to MAF method and training smarter after 50 is a game changer. He mentioned that even Eliud Kipchoge runs 83% of his training in zone 1, sleeps 10 hours at night and takes naps!

Is Skipping The Silver Bullet For Runners Over 50?

In this episode of the Faster Beyond 50 podcast, Brad and Coach Lindsey tackle the most pressing questions from older runners—like how to train with arthritis, when to return to running after injury, how to combine coaching plans with group runs, and whether skipping is smart cross-training.