PODCAST · health
Get Strong and Prosper
by Meg Walker
Get Strong and Prosper with Meg Walker is the podcast for busy adults who want to build real strength, improve performance, and thrive in every season of life.Hosted by online strength and performance coach Meg Walker, each episode covers intelligent strength training, mobility, sustainable nutrition and fuelling, and performance-driven mindset coaching so you can break plateaus, reduce soreness, train smarter, and enjoy the journey while getting results that last.When you get strong, you prosper.
Episodes
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#363 - The Truth About Strength Training For Runners
There's more confusion around strength training for runners than almost any other topic in endurance sport. In this episode, Coach Meg Walker cuts through the noise, starting with the most persistent myth and gives a clear, evidence-backed picture of what strength training for runners actually…
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#362 - Training While Working Full Time (What Actually Works)
This episode is for the runners doing it all around a full life. Coach Meg Walker cuts through the standard advice that doesn't account for reality and gets into what actually works when time is the constraint, drawing on her own experience training for marathons and Ironmans while working full...
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#361 - Everything You Need to Know About New York City Marathon 2026
Running the New York City Marathon 2026? Look no further. This episode is jam packed we all the top information and tips for this year's race in the iconic big apple! We talk about: - One of the biggest expo of the majors - The best merch of the majors series - How best to navigate race day…
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#360 - Why Easy Runs Should Feel Easy (And What It Means When They Don't)
If your easy runs feel harder than they should, this episode will tell you exactly why. Coach Meg Walker unpacks one of the most common and damaging mistakes in running training and explains why it keeps runners permanently stuck in a zone that's too hard to recover from and not hard enough to...
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#359 - The Missing Piece In Your Marathon Training
Most marathon training plans get the running right and leave everything else out. In this episode, Coach Meg Walker breaks down the four pillars that standard plans consistently overlook: mobility, strength, fuelling, and mindset and why neglecting any one of them is what separates runners who...
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#358 - Why Runners Get Injured (And It's Not What You Think)
Why Do Runners Keep Getting Injured? The Fitness vs. Tissue Tolerance Gap Explained If you're a runner who keeps getting injured despite doing everything right, this episode is for you. Coach Meg Walker breaks down why most running injuries aren't caused by what you think and why the real culprit...
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#357 - Top Tips for Chicago Marathon 2026
Running Chicago Marathon 2026? Look no further. This episode is jam packed we all the top information and tips for this year's race in the iconic windy city. We talk about: - The most generous expo of the majors - Top food places for carb loading and post race celebrations - How best to navigate...
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#356 - Why I Created Strong & Prosper: The Gap in Running Coaching Nobody Is Talking About
Most runners have worked with a run coach, a strength coach, or tried to figure it out alone. Very few have worked with someone who genuinely covers all three pillars - strength, mobility, and running (plus the nutrition and mindset work that holds it all together!) In this episode, Meg Walker...
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#355 - Berlin Marathon Top Race Tips 2026
Running Berlin Marathon 2026? This episode is for you! Join Strength and Performance Coach Meg Walker and Multi Six Star Finisher David Yim as they discuss all the key information for this year's race! From the running show and race course to the best places to stay! If you want to reduce risk of...
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#354 - Why Mobility Should Be A Priority For Runners
Most runners treat mobility as an afterthought. But mobility isn't a nice-to-have. It's what determines whether your body can hold its mechanics together when fatigue sets in and everything is working against you. In this episode, Coach Meg reframes what mobility is actually for and why mile 18…
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#353 - Most Running Injuries Aren't From Running Too Much
When something goes wrong, the instinct is to run less and sometimes that's right. But if the underlying capacity never gets built, you'll keep hitting the same wall. In this episode, Coach Meg explains why most running injuries come down to structural capacity and what actually needs to change…
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#352 - Why Adding More To Your Training Isn't Always The Answer
Working harder but not getting the results you feel you should be? Before you add another session, increase your mileage, or push through more effort, this episode is worth a listen. Coach Meg shares a simple analogy that reframes everything. The Strong & Prosper application form is linked here,...
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#351 - The Essential Guide to Sydney Marathon 2026
Running Sydney Marathon 2026? This episode is for you! Join Strength and Performance Coach Meg Walker and Multi Six Star Finisher David Yim as they discuss all the key information for this year's race! From the running show and race course to the best places to stay! If you want to train smarter,...
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#350 - The Foundation of Long Term Running Progress
Are you working hard but progress feels inconsistent? Hitting plateaus you can't explain? The problem probably isn't your effort but the lack of structure behind your training. In this episode, Coach Meg breaks down what periodisation is and how it applies directly to your running. You'll learn…
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#349 - How to Keep Progressing During Summer (and Busy Seasons)
Does your training fall apart the moment life gets busy? You're not alone and you're also not lazy. You just probably haven't been given the right system yet. In this episode, coach Meg Walker breaks down exactly how to maintain your running and strength training through the holidays, busy…
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#348 - An Invite to All Runners Who Want to Take Charge of Their Training
In this episode, Coach Meg Walker extends an invite to all runners who are serious about breaking through current plateaus, becoming a confident and competent athlete and leading your training sessions from the front. Find out how you can start making your technology work for you so you can…
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#347 - Could You Be Underfuelling?
In this episode, Coach Meg explains why under-fuelling rarely feels like hunger, why busy runners are especially at risk, and what your body actually does when it's not getting enough to work with. Food isn't separate from your training, it’s a huge part of it. The Strong & Prosper application…
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#346 - Strength Training Won't Make You Bulky. It Will Make You A Better Runner
"I don't want to get heavy." "Won't it slow me down?" These are the questions Coach Meg hears from runners all the time and in this episode, she's setting the record straight. Runner-specific strength training has nothing to do with bodybuilding. It's about building the efficiency, stability, and...
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#345 - Why So Many Runners Finish Disappointed (And How To Make Sure You Don't)
You trained for months. You invested everything. And then you crossed the finish line and felt… flat. If that sounds familiar, you're not alone and it's not about effort. In this episode, Coach Meg breaks down the real reasons so many runners arrive at the finish line feeling hollow, and exactly...
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#344 - Anyone Can Do Extreme For 8 Weeks
The fitness industry has been largely built on dramatic short-term results. But extreme action is actually the easy part. What's far rarer, and far more impressive, is what you can build and maintain over a year. In this episode, Coach Meg makes the case for playing the long game, because proper...
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#343 - Why Social Media Is Lying To You About What's Normal
Less than 1% of the world's population has ever run a marathon. So why does social media make it feel like everyone is doing one every weekend? In this episode, Coach Meg talks about runflation and the way running culture online has distorted what's normal until the extraordinary looks ordinary.…
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#342 - The Goal Won't Change Your Life. But Who You Become Going For It Will.
We chase goals expecting the finish line to change everything and then we cross it and life looks pretty much the same as before. In this episode, Coach Meg unpacks why the real transformation was never at the finish line. If you are interested in coaching, Meg has only a few spaces still...
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#341 - Every Type Of Training Run Explained (Including The One Nobody Talks About)
Easy runs, long runs, tempo, threshold, speed work, do you actually know what each one is doing for you and why it's in your plan? In this episode, Coach Meg breaks down some of the most common types of training runs clearly and practically, so you can stop guessing and start training with real...
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#340 - Why Running Further and Faster Isn't Always The Answer
Most runners hit a wall at some point. The niggles pile up, progress stalls, and no matter how hard they push, something keeps giving way. In this episode, Coach Meg how the foundation you build on plays a big role. Building fast and building well are two very different things and the runners who...
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#339 - The Post Marathon Dip: What It Is, Why It Happens, And How To Navigate It Well
You crossed the finish line. You got the medal. So why do you feel so flat? The post marathon dip is real, it's normal, and almost nobody talks about it honestly. In this episode, Coach Meg breaks down why it happens, what your body actually needs in the weeks after a marathon, and how to use…
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#338 - Stop Chasing The 1% When Your Foundation Is Broken
If you've been chasing the marginal improvements, researching supplements, investing in gear, tweaking the details but still not seeing the results you want, this episode is going to make a lot of things click. Coach Meg breaks down why most people are looking at progressing the wrong way round,...
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#337 - Why Your IT Band Isn't Actually The Problem
If your IT band keeps flaring up no matter what you do, this episode will change how you think about it completely. Coach Meg Walker breaks down why the IT band is rarely the real issue and what's actually going on underneath it. Until you address the root cause, the foam rolling and stretching...
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#336 - How to Stop Getting Injured as a Runner
This episode is an essential guide on strength training for runners. Join Coach Meg as she gives insight into why it’s so important as well on actionable tips on how to include strength training into your training plan. If this resonated with you, the Strong & Prosper application form is linked...
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#335 - London Marathon 2026: What Really Happens Out There
London Marathon 2026 isn't just a race. It's one of the greatest days in the sporting calendar and in this episode, we take you through every single moment of the experience, from the electric atmosphere of the expo to the euphoria of crossing that iconic finish line on The Mall, and everything...
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#334 - Boston Marathon 2026: Everything You Need to Know!
The Boston Marathon isn't just a race. It's a rite of passage and in this episode of Get Strong and Prosper, Coach Meg Walker and Six Star Legend, David Yim, take you through every single moment of the experience, from the buzzing energy of the expo to the emotion of crossing that iconic finish...
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#333 - Why Success Comes From Mastering the Fundamentals
If you've been putting in the effort but still not seeing the change you want, this episode might just be the reset you need. Join Coach Meg as she cuts through the noise and gets back to the fundamentals of training. If this resonated with you, the Strong & Prosper application form is linked...
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#332 - Why Quality Beats Quantity in Your Training
In this episode of Get Strong & Prosper, we explore why quality beats quantity when it comes to training, health, and long-term performance. First, we break down the law of diminishing returns in fitness, explaining why more workouts, more steps, or more metrics don’t always lead to better…
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#331 - The Rest Paradox: Why Doing Less Gets You More
In this episode of Get Strong & Prosper, we break down why recovery is the missing piece in most training programs. You’ll learn how rest drives muscle growth, restores glycogen, protects your nervous system, prevents injury, and actually improves long-term performance. If you’ve ever felt guilty...
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#330 - How Many Times Should I Train a Week?
In this episode of Get Strong & Prosper, we break down the real science of training volume for hypertrophy and strength. If you care about building muscle, improving body composition, boosting metabolism, and training in a way that fits your real life, this episode will help you recalibrate your...
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#329 - The Mental Load of Being a Woman (And How It’s Quietly Compromising Your Health)
In this episode of Get Strong & Prosper, we explore how the invisible mental and emotional labour many women carry from caregiving and household management to safety concerns and societal expectations, contributes to chronic stress, burnout, poor sleep, hormonal disruption, and inconsistent...
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#328 - Why Strength Training Is Non-Negotiable for Health, Performance, and Longevity
In this episode, Strength & Performance Coach Meg Walker, breaks down the real benefits of strength training, including improved bone density, muscle strength, injury prevention, heart health, fat loss, mental wellbeing, and long-term quality of life. You’ll learn why resistance training is...
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#327 - Tokyo Marathon 2026: Everything You Need to Know
Tokyo Marathon 2026 is here and whether you’re racing it, spectating, or traveling to Japan for the first time, this episode is your complete runner-friendly briefing. We break down all the key Tokyo Marathon 2026 event information including the course route, race weekend schedule, expo + bib...
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#326 - Why I’m Changing My Business Name (Again)
The Adventure Fit Club is evolving… and I’m officially rebranding my coaching business to… well you’ll have to listen to the episode to find out! In this episode, I share the full story behind my business name changes — from The Meg Method (8.5 years), to The Adventure Fit Club, and now into the...
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#325 - “If I Do Pilates, Do I Still Need Strength Training?”
In this episode, we answer the important question “If I Do Pilates, Do I Still Need Strength Training?” even though both use muscles. You’ll learn the different types of strength, how muscles and bones actually adapt to exercise, and why strength training is essential for long-term health, bone...
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#324 - Running More Isn’t the Answer: Why Strength and Mobility Change Everything
BIG CLAIM in the title! But I back it and I think you will too once you've listened to this episode all about how strength and mobility can help change your performance (and lets not be shy about it... your life!) If you want to stop going in circles and transform your strength and performance…
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#323 - Plan, Prep or Build? Choose Your Fighter
Welcome to our first episode of the year! In this episode, I break down my problem with New Year, New me, provide a different way to frame January and give you three stages to start the new year from. If you want to transform your strength and performance this year... you can book a free value…
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#322 - The One Word That Could Change 2026 For You
Wow! Here we are at the final episode of 2025! In this episode, Coach Meg Walker shares how one word can transform your upcoming year. What will that word be for you? Thank you so much for all the love and support in 2025. There's so many exciting adventures to come for The Adventure Fit Club in...
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#321 - My 5 Minute Solution to a Better Holidays
In this episode, Coach Meg Walker shares her 5 minute plug in for a more present holidays. Merry Christmas to those who celebrate and we still send our love and wishes for a great week to those who don’t. Tune in next Monday for our final episode of 2025! And if you want to transform your…
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#320 - Train Like The Ending Is Guaranteed
Struggling with plateaus, inconsistency, or training stress? Learn the simple mental shift that can change your performance overnight by borrowing confidence from your future self. Adventure Fit Club applications are open for everyday athletes who want to get stronger, move better, and stay fit…
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#319 - A Meaningful Meditation for the Holidays
This can be the MOST time of the year. Most joyful, most lonely, most overwhelming. It can look different for each person. Today's episode of The Adventure Fit Club Podcast is a special meditation to help you find your own meaning this holidays. Please know there is no right or wrong way to show…
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#318 - The Biggest Struggles People Face Before Joining The Adventure Fit Club™
In this episode of The Adventure Fit Club Podcast, we break down the five biggest struggles everyday athletes face before joining The Adventure Fit Club™ from inconsistent routines and recurring injuries to information overload, low confidence, and putting in effort without seeing real progress.…
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#317 - Respect the Distance: Why Slowing Down Might Make You a Better Runner
This episode of The Adventure Fit Club podcast is a call to runners (and everyday athletes) everywhere... slow down, train smart, and respect the marathon distance. We dive into why racing back-to-back isn’t a badge of honour, how overtraining leads to injury and burnout, and why mastery matters...
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#316 - Reframing Failure: How to Turn Setbacks Into Your Superpower
In this episode, we unpack why failure feels so terrifying and how learning to use it can transform your fitness, mindset, and long-term success. You’ll learn the Resilience Equation I teach inside The Adventure Fit Club, a simple three-part framework that helps you bounce back faster, rebuild…
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#315 - Why The Holiday Season May Be The Best Time To Start
Tired of “starting fresh” every new year? In this episode, we break the cycle of waiting for the perfect time to get fit. Discover why starting now (even during the holidays) builds real momentum, consistency, and confidence. This isn’t about restriction or guilt, it’s about being proactive, not...
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#314 - Why Consistency Isn’t About Willpower
Tired of waiting for motivation to show up? In this episode of The Adventure Fit Club, we bust the myth that willpower drives consistency and show why self-regulation, structure, and small habits are the real keys to long-term progress. Learn how to stay consistent in running, training, or life...
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ABOUT THIS SHOW
Get Strong and Prosper with Meg Walker is the podcast for busy adults who want to build real strength, improve performance, and thrive in every season of life.Hosted by online strength and performance coach Meg Walker, each episode covers intelligent strength training, mobility, sustainable nutrition and fuelling, and performance-driven mindset coaching so you can break plateaus, reduce soreness, train smarter, and enjoy the journey while getting results that last.When you get strong, you prosper.
HOSTED BY
Meg Walker
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Frequently Asked Questions
How many episodes does Get Strong and Prosper have?
Get Strong and Prosper currently has 363 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Get Strong and Prosper about?
Get Strong and Prosper with Meg Walker is the podcast for busy adults who want to build real strength, improve performance, and thrive in every season of life.Hosted by online strength and performance coach Meg Walker, each episode covers intelligent strength training, mobility, sustainable...
How often does Get Strong and Prosper release new episodes?
Get Strong and Prosper publishes regularly with 363 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Get Strong and Prosper?
You can listen to Get Strong and Prosper on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Get Strong and Prosper?
Get Strong and Prosper is created and hosted by Meg Walker.
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