Girl Can Run: an EMPWRD podcast

This week’s episode is a bit of a life update… but also a very honest look at what marathon prep actually takes.Because if I’m being real — I’ve trained for two marathons before and never made it to the start line. Both times ended in stress fractures. So this time around, things are looking very different.I chat through:What’s been going on behind the scenes lately (life stress, poor sleep, ADHD meds, racing, all of it)My recent 10km race and the reality check it gave meWhy I’m shifting my mindset from chasing a time… to just getting to the start lineThe exact changes I’m making in this marathon prep to stay injury-freeWhy you can’t treat marathon training like a side hobbyAnd what “living like a marathoner” actually looks like (and the sacrifices that come with it)I also go into:Working with coaches and professionals (even as a coach myself)Pulling back intensity and ego to play the long gameWhy doing less (properly) is often better than doing moreAnd the reality that everything has to go right… or you don’t get thereThis episode is part reflection, part reality check, and part “learn from my mistakes so you don’t have to.”If you’re heading into a marathon prep - or even just trying to stay consistent without getting injured - this will give you a much clearer picture of what actually matters.⁠⁠⁠WORK WITH US xx⁠⁠⁠⁠⁠⁠⁠⁠⁠Emma's instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Emma's tiktok⁠⁠⁠⁠⁠⁠⁠⁠Emma's youtube

In this episode, we’re diving into one of the most confusing parts of running once you’re past the beginner stage - when to actually listen to your body… and when you’re just making excuses.Because let’s be real…“Listening to your body” gets thrown around a lot, but half the time it’s just stopping you from getting out of your comfort zone.I talk through:The difference between discipline vs motivation (and why you can’t rely on motivation)How to tell the difference between discomfort vs actual injuryWhy your watch metrics (HRV, readiness etc.) can be helpful… but also misleading if you obsess over themThe importance of looking at patterns, not just one bad dayHow to adjust sessions instead of skipping them completelyAnd the 10-minute rule that will completely change the way you approach runs you don’t feel like doingI also share some of my own recent experiences with procrastinating runs, overthinking niggles, and navigating that fine line between being smart… and just being a bit soft.If you’ve ever skipped a session last minute, talked yourself out of a run, or felt stuck between pushing too hard and not pushing enoughThis episode will help you actually make better decisions -without overthinking every single run xx⁠⁠WORK WITH US xx⁠⁠⁠⁠⁠⁠⁠Emma's instagram⁠⁠⁠⁠⁠⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠⁠⁠⁠⁠⁠Emma's tiktok⁠⁠⁠⁠⁠⁠Emma's youtube

This week on Girl Can Run, I’m chatting through how to figure out what kind of running support is actually right for you. From running just for fun, to following an app like Runna, to working with an actual coach, I break down when each option can work well, where generic plans often fall short, and how to know when it might be time for more personalised support. I also share the key questions to ask yourself if you’re feeling stuck, constantly restarting, plateauing, or unsure what your next step should be. Plus, I debrief my very chaotic first HYROX experience, including zero prep, no sleep, a flat tyre, and somehow still having the best time. We also finish with a listener question on cadence-what to aim for, whether it really matters, and how to improve it in a realistic way.⁠WORK WITH US xx⁠⁠⁠⁠⁠Emma's instagram⁠⁠⁠⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠⁠⁠⁠Emma's tiktok⁠⁠⁠⁠Emma's youtube

In this episode of Girl Can Run, we’re diving into one of the most requested topics yet: stress fractures.I break down:– what a stress fracture actually is– the difference between a bone stress injury and a stress fracture– common risk factors like training load, under-fuelling, hormone health and life stress– early signs and symptoms to look out for– when to get it checked– what the diagnosis and recovery process can look like– how to reduce your risk– and the mindset side of coming back from an injury like thisI also answer a listener question about post-long run nutrition and what to do if you never feel hungry afterwards.This episode is definitely more educational, but I wanted it to still feel digestible and practical - especially if this is something you’ve experienced yourself, or you’re scared of going through.⁠WORK WITH US xx⁠⁠⁠Emma's instagram⁠⁠⁠⁠EMPWRD coaching instagram ⁠⁠⁠⁠Emma's tiktok⁠⁠Emma's youtube

In this episode of Girl Can Run, Emma dives into the most common mistakes she sees runners make when training for a half marathon - both from her own experience and coaching hundreds of women.From skipping strength training to treating your race like a quick 12-week block, this episode breaks down what’s actually holding you back (and probably increasing your injury risk 👀).Whether you’re chasing a PB or just trying to make it to the start line feeling good, this is your reality check + game plan in one.Plus, Emma shares life updates (ADHD meds, Hyrox prep chaos, race season kicking off) and a must-hear running tip that could literally save you from injury.WORK WITH US xx⁠Emma's instagram⁠⁠EMPWRD coaching instagram ⁠⁠Emma's tiktokEmma's youtubeTimestamps - Welcome Back: Listener Feedback and Recent Life Updates00:00Personal Insights: ADHD Medication and Launching a YouTube Chan...02:50Hyrox Training Chaos and LSKD Partnership Update05:29Marathon Prep, EMPWRD Coaching Wins, and Gait Assessment08:15Understanding Your Running Gait and Choosing the Right Shoes12:38Biggest Half Marathon Mistakes: The Non-Negotiable of Strength Training16:59Mistake #2: The Importance of Base Building Before Training Blocks21:39Mistake #3: Why the Right Training Structure is Crucial25:44Mistake #4: Don't Ignore Niggles, Prevent Injuries Early30:17Mistake #5: Prioritising Fueling for Optimal Running Performance34:35Mistake #6: Sleep is Non-Negotiable for Runner Recovery39:22Mistake #7: Full Balance vs. Achieving Your Running Goals41:39Mistake #8 & #9: Managing Race Load and Easy Run Pacing44:48Mistake #10: Nail the Basics Before Chasing 1% Gains47:12Mistake #11: Course Prep and Listener Q&A on Recovery Tools49:34Final Thoughts and Connecting with Girl Can Run Community53:33

Introducinggggg GIRL CAN RUN!!!! So so excited to be here! Welcome to a podcast full of unfiltered chats + a space to learn all things running from a coach and physio 💛In this episode I talk all about my journey up until now, injuries, and what my goals for the year are 👀WORK WITH ME xx Emma's instagramEMPWRD coaching instagram Emma's tiktok