E52 - All Runners’ Essential Needs: Sustainable Base Training for Runners

In this episode of the Women’s Running Lab podcast, host Alison introduces a “runner’s hierarchy of needs,” modeled after Maslow’s pyramid, to explain how athletes can progress toward their full potential. She emphasizes that true success begins with a self-care version of base training for runners—focusing on consistency, recovery, sleep, fueling, and nutrition—before layering in smart volume management, keeping easy runs truly easy, and gradually adding purposeful pacing and strength training. Higher levels of the pyramid include refining biomechanics, improving running economy, building stress resilience, and practicing breath work, all while maintaining adaptability over perfection. Alison highlights how her Women’s Running Academy Intensive helps runners apply this framework, learn their body’s language, and take ownership of their training to run stronger, healthier, and with more joy.

Resources Mentioned:

• Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term.

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