Get Strong and Prosper

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 is, what it should look like, and how little time it genuinely takes. Topics covered: strength traini...

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 time. Meg tackles the all-or-nothing trap that turns a busy week into a lost fortnight, explains why tra...

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 morning - Start line tips - How to tackle the NYC bridges - Breakdown every mile of the course - The lou...

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 drive real adaptation. When easy runs feel hard, the pace is often not the problem. Meg breaks down t...

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 arrive at the start line ready from those who just hope to make it to the finish. You'll learn why ma...

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 is almost always a gap between your cardiovascular fitness and your connective tissue's ab...

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 race day morning - Start line tips - Key photo opportunities on course - Breakdown every mile of th...

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 shares the real story behind Strong and Prosper: the gap she kept seeing in the coaching industry, her ow...

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 injury, get strong and transform your running while still enjoying life, apply now and receive a f...

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 is where it really matters. The Strong & Prosper application form is linked below. It takes...

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 to break the cycle for good. The Strong & Prosper application form is linked below. It takes...

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 , fill it in to book a free discovery call and talk through the holes in your training with Coach Me...

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, fuel with confidence, reduce risk of injury and soreness, and make real progress while still enjoy...

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 how training hard and training smart are two very different things. The Strong & Prosper...

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 seasons, travel, and all the other curveballs life throws at you without burning out or hitting r...

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 become unstoppable. Book your space on Coach Meg's live webinar Sunday 12th July 2026 here: https://stro...

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 form is linked below. It takes two minutes to fill in, and Coach Meg will be in touch to cha...

"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 resilience your running actually depends on and the runners who ad...

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 what needs to change to make sure your next race feels the way it was always supposed to. The S...

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 change takes time, and the training that supports a good time and a long time will never be found i...

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. If you've ever felt behind, not fast enough, or like your achievements don't quite coun...

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 available, so please be quick! The Strong & Prosper application form is linked ⁠⁠⁠here⁠⁠⁠ . It takes 2 min...

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 intention. She also discusses the run that never appears on any training plan but that every runner...

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 stay injury-free, keep improving, and genuinely love the sport long term? They're the ones who fig...

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 this period with intention, so you come back stronger, not just sooner. If this resonated, the Strong...