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