Episodios

  • Shona's Surprising Case Study- I Did Everything Right…and Still Got It Wrong

    Shona's Surprising Case Study- I Did Everything Right…and Still Got It Wrong
    Jul 18 2025

    Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

    Resources:
    Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass


    In this candid episode of the She Runs Strong podcast, Coach Shona Hendricks becomes the case study herself, sharing personal body composition results that left her surprised—and frustrated. Despite consistent strength training and disciplined running in preparation for the Two Oceans Ultramarathon, Shona lost muscle mass instead of fat.

    📉 So what went wrong?
    Together with resident dietician Nicky de Villiers and co-host Nikki Friedman, they unpack the surprising real reason behind muscle loss in female endurance athletes: under-fueling.

    You’ll learn:
    ✅ Why energy balance matters more than you think
    ✅ The role of protein (and how much you really need)
    ✅ How appetite can be misleading during heavy training
    ✅ Easy ways to prep and plan high-protein meals/snacks

    If you’re a female runner over 40, this conversation is a must-listen. It will help you avoid the same mistakes—and keep your training on track without sabotaging your body composition goals.
    Más Menos
    47 m
  • From Menopause to Morocco: Adventure Without Limits with Rachel Holland

    From Menopause to Morocco: Adventure Without Limits with Rachel Holland
    Jul 11 2025

    Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

    Resources:
    Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass


    In this episode, Shona and Nicky sit down with Rachel — an inspiring runner who went from managing her shops in rural Wales to running across entire countries with her crew of 50-something women. She opens up about what really changed her running in menopause, how CrossFit gave her strength and confidence, and why community, consistency, and cookies (well, trail mix) matter. From running in the Sahara to pacing easy in Pembrokeshire — Rachel proves that bold adventures don’t stop at 50.
    Más Menos
    40 m
  • The Real Cost of Skipping Recovery

    The Real Cost of Skipping Recovery
    Jun 13 2025

    Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

    Resources:
    Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass


    Nicky and Shona dive into recovery after marathons and ultras—what happens to your body, why rest matters, and how to come back stronger. If you’ve ever rushed back too soon, this one’s for you.
    Más Menos
    41 m
  • The Only 3 Supplements We Trust (For Female Runners)

    The Only 3 Supplements We Trust (For Female Runners)
    Jun 6 2025

    Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

    Resources:
    Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass


    This week on She Runs Strong, Nicky and Shona share their top three go-to supplements, unpack the truth behind recovery times on running watches, and give beginner-friendly advice on how to safely add speed work to your running. If you're ready to run smarter, recover better, and maybe finally nail those intervals—this one's for you.
    Más Menos
    36 m
  • Female Runners Aren’t Just Small Men

    Female Runners Aren’t Just Small Men
    May 30 2025

    Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

    Resources:
    Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass


    In this powerful episode of She Runs Strong, Shona Hendricks and Nicky Freedman sit down with head coach Lindsey Parry to unpack what it truly means to coach female athletes—through every stage of life. From the early days of training to navigating the complex terrain of perimenopause and post menopause, this conversation is a masterclass in flexibility, empathy, and performance science.
    Más Menos
    38 m
  • Why LESS Running Might Be the Secret to Your Next PB

    Why LESS Running Might Be the Secret to Your Next PB
    May 25 2025

    Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

    Resources:
    Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass


    In this episode, Shona and Nicky dive into your burning questions! Whether you're navigating marathon training, trying to manage weight in perimenopause, confused about heart rate zones, or wondering if one strength session a week is enough – we’ve got you covered.
    Más Menos
    32 m
  • Just Show Up: Jen on Running, Loss, and Living Fully at 52

    Just Show Up: Jen on Running, Loss, and Living Fully at 52
    May 16 2025

    Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

    Resources:
    Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass


    From her first jog to smashing PBs and inspiring an entire community, Jen Chaia Frishman shares her remarkable journey from 5K novice to half marathon powerhouse.

    In this heartwarming and hilarious episode, Jen opens up about grief, grit, strength training, and her goal to run marathons well into her 100s. If you've ever doubted yourself as a runner, Jen’s story is the encouragement you didn’t know you needed.

    Más Menos
    44 m
  • Cold Runs, Broken Bones, & Carb Myths: What Every Female Runner Over 45 Needs to Know

    Cold Runs, Broken Bones, & Carb Myths: What Every Female Runner Over 45 Needs to Know
    May 9 2025

    Got any questions you'd like answered on the podcast, ask them here: https://www.videoask.com/feuaut9xo

    Resources:
    Grab your spot in our upcoming masterclass: https://coachparry.com/at4y-Masterclass


    In this Q&A-packed episode, Shona and Nicky tackle real-world questions from female runners over 45 — from recovering after a broken toe and training through osteopenia, to the truth about high-carb fueling and how to actually get faster after hitting a plateau. Whether you’re injured, frustrated, or freezing in winter weather, this episode is full of practical, honest advice to keep you moving forward.
    Más Menos
    30 m