The Femmi Group Chat

Looking to improve your hill workouts on the treadmill? Learn how to set the right incline, fuel your runs, and perfect your technique with these treadmill hill training tips. Boost your strength, form, and performance with the right settings!

Struggling with race fuelling? Learn how to introduce gels, plan your glucose intake, and train your gut for optimal running performance. Get practical tips on timing, carb requirements, and fuel sources to power your long runs and race day!

Discover how to find your inner strength as a woman by building self-confidence, embracing resilience, setting boundaries, and practicing self-care. Learn how to align your life with your values, celebrate your achievements, and empower yourself and others. You are your own power—it's time to own it!

Tired of dealing with chafing on your runs? The culprit is likely your sports bra or running vest. Learn how to find the perfect fit, choose the right fabrics, and adjust for menstrual cycle changes to stay comfortable and focused on your runs—no more painful rubbing or distractions!

Bad runs happen to every runner, but they don’t have to derail your mindset. Learn how to reframe tough training days, shift negative self-talk, and build resilience with practical techniques—from mindful breathing to adjusting expectations. One tough run doesn’t define you—let’s move forward with confidence.

Will running too much make your pelvic floor fall out? Thankfully, no! But keeping these muscles strong and flexible is key to avoiding issues like incontinence and prolapse. Learn how to activate and train your pelvic floor for running endurance, plus tips to keep it in top shape. 

Female hormones like estrogen and progesterone can impact mood and mental health, especially during menstrual cycles, pregnancy, and menopause. Learn how hormonal changes affect emotions, PMS, and mental well-being, and discover coping strategies to support your mental health.

Electrolytes play a crucial role in keeping you energized, hydrated, and strong during runs. Learn how they support glucose absorption, prevent fatigue, and optimize hydration to enhance your performance—whether you're training or racing. Nail your fueling strategy and run stronger with the right electrolyte balance!

Carbohydrates are key to fueling your runs, supporting endurance, and optimizing recovery. Learn how glycogen stores power your workouts, when to refuel during long runs, and why total energy intake matters for performance and health. Stay fueled, run strong, and make every mile count!

Boost your running performance with strength training at home! Build single-leg stability, glute power, core strength, and upper body endurance with simple yet effective exercises—no gym required. Learn how to progressively challenge your muscles and stay injury-free. Start your strength journey today!

Strength training during perimenopause is crucial for maintaining muscle mass, bone density, and overall health. Learn why lifting heavier weights (under 8 reps) is recommended, how to maximize lighter weights, and creative ways to build strength at home. Stay consistent and keep progressing—your body will thank you!

Wondering how much blood loss during your period is too much? Learn what’s considered normal, what defines heavy menstrual bleeding, and when to seek medical support. Understand how factors like age, hormones, and cycle length impact your flow. Read more to take charge of your menstrual health!

Wondering if you're eating enough as a runner? Under-fueling can impact your performance, mood, immunity, recovery, and even your menstrual cycle. Learn the key signs of under-eating and how to optimize your nutrition to stay strong, healthy, and injury-free. Read more to fuel your running potential! 

Discover how to prevent shin splints as a runner with expert tips on training, biomechanics, and calf strengthening. Learn the causes of shin splints and how to manage and avoid this common running injury for pain-free miles ahead.

Discover the impact of exercise on fertility and pregnancy in women runners. Learn how balancing intensity, avoiding calorie deficits, and tailoring workouts can enhance reproductive health, boost chances of conception, and support a healthy pregnancy. Evidence-based advice for running women.

Discover how to fuel your body as a runner going through perimenopause. Learn about the impact of hormonal changes on nutrition, muscle strength, and bone health, and get tips for optimizing carbohydrate intake, protein, and essential nutrients to support your running performance during this transitional phase.

Learn why slowing down on easy runs is key to improving your marathon performance. Discover the benefits of easy and steady runs, how they build endurance, and why balancing intensity with recovery is essential for avoiding injury and burnout.

Discover tools to challenge negative thoughts about body image and embrace the diversity of runners' bodies. Learn how to practice self-compassion, reframe self-talk, and focus on what your body can do, not how it looks. Your body is a runner's body!

Discover why premenstrual fatigue and low motivation are common, how hormonal changes affect your energy, and tips for navigating workouts during PMS. Learn to listen to your body, balance rest with movement, and embrace what feels right for you.

Is it normal to lose your period as a runner? Dive into the truth about menstrual health, hormonal balance, and what it means when your cycle goes 'offline.' Learn about the factors influencing your period, from stress to nutrition, and why it's a vital marker of overall health. Find out when to seek support and how to make informed decisions about contraception.

Discover why slowing down is the key to becoming a faster, stronger runner. Learn how easy-paced runs and strategic training can boost your performance, prevent burnout, and help you embrace the joy of running. Find out how to build a solid aerobic base and train smarter, not harder.

Struggling with low iron or anemia as a woman runner? Learn why iron is essential for your performance and how to replenish it during your period. Discover iron-rich foods, tips to boost absorption, and when to consider supplements to stay energized and healthy.

Wondering how the contraceptive pill could affect your running? Explore the impact of synthetic hormones on athletic performance and what you need to know as a woman runner.

So you want to make the gym less of a chore and more of a good time – love that for you!  The secret sauce? Find ways to get excited about your time in the weight room and before long, the gym might become your favourite sessions of the week!

Can running help heal your relationship with your body? Explore how running can boost confidence, improve body image, and empower you to focus on what your body can do, not just how it looks. Discover tips for embracing self-compassion, challenging societal norms, and finding joy in your running journey.

Struggling with thrush as a runner? Learn what triggers it, how to prevent it, and why it’s important to address recurrent infections for your health and comfort.

Is stress tightening up your pelvic floor muscles? Discover the signs, symptoms, and expert tips to relax and support a healthy, happy pelvic floor.

Discover how run communities can enhance your mental health through connection, motivation, and shared support. Learn why finding the right running group can boost confidence and resilience.

Discover how strength training can boost your running performance! Learn why adding weights to your routine won’t slow you down but will make you faster, stronger, and more resilient. Explore the benefits of building power, endurance, and stability to unlock your potential as a runner.

Learn how breasts impact running performance and comfort, the impact of breast bounce, and why a supportive sports bra is essential. Discover expert tips for choosing the best sports bra to make your run more comfortable.

Discover whether running more can actually make you faster. Learn how factors like experience, injury history, and menstrual cycle influence your ideal running frequency. Explore tips on balancing load, preventing injuries, and alternative ways to boost running fitness without overtraining. Find your perfect running rhythm today!

Discover the powerful role female hormones play in athletic performance. Learn how understanding your cycle can help you run stronger, recover faster, and harness your body’s natural rhythm.

Frustrated with slow runs? Learn why easy days are key to running faster, and how pacing your recovery runs right can help you hit new personal bests.