{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The She Runs Strong Podcast","title":"Science-Backed Secrets for Stronger Bones (For Female Runners Over 40)","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/a793527b\"></iframe>","width":"100%","height":180,"duration":1811,"description":"In this episode, Shona and Nikki dive into key strategies for female runners over 40, tackling common challenges like balancing running with strength training, improving bone health, and making interval sessions effective. Whether you're new to strength training or looking to boost endurance without injuries, this episode offers actionable tips tailored to your needs.\nKey Takeaways:\nStrength Training: How often and why it's essential for maintaining lean muscle and injury prevention.\nBodyweight vs. Weights: Why progression is key and when to start lifting.\nBone Health: Practical steps to preserve bone density through training and nutrition.\nInterval Success: How to approach speedwork confidently and effectively.\nTake the guesswork out of your training and run better, longer, and injury-free!","thumbnail_url":"https://img.transistorcdn.com/t2nHqwK4cP-sDqBgRzn_v0hZH1oeL0jAmfTc8FKAnZM/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8xZWFi/YTE1MmQ1MGZlZjli/MTY0MmI5M2MzYmUz/Y2JlZi5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}