The Stronger Stride Podcast

In this episode, we explore the journey of women's health physiotherapy with Katey Molenaar, discussing her path into the field, the evolving research surrounding women's health, and the common conditions she encounters in her practice. We delve into exercise guidelines for pregnant women, the importance of individualized approaches to training, and the significance of postpartum recovery. The conversation also touches on the role of social media in raising awareness about women's health issues and the importance of seeking professional guidance for long-term symptoms.Find Katey here:Instagram @kmwomenshealthWesbite - https://www.kmwomenshealth.com.auBook a session - HEREConnect with us:

195. Stress Fractures and Bone Health in RunnersBone health isn't just a concern for older adults, it's a critical part of performance and injury prevention for every runner. In this episode, Lydia shares her personal experience with a current tibial bone stress injury and speak on the science of boney injuries, risk factors, management, prevention and bone health.We cover:Bone physiology - what bone stress injuries are, how and why they happenFuelling - energy availability, REDs, hormonal function and it's impact on bonesBone Mineral Density testing - DEXA Scans, osteopenia vs. osteoporosis. Management pathways.Effective bone training - exercises you can start right nowWhether you're dealing with a bone injury, working with athletes, or just curious about keeping your skeleton strong—this one's packed with insights.TIMESTAMPS:00:00 Introduction to Bone Stress Injuries02:32 Understanding Bone Stress and Stress Fractures05:06 Personal Experience with Bone Stress Injury07:50 Symptoms and Diagnosis of Bone Stress Injuries10:49 The Importance of Early Intervention13:29 The Dynamics of Bone Health16:11 The Role of Osteoclasts and Osteoblasts19:00 Adapting Bone Health Through Activity26:06 Understanding Bone Healing and Density29:59 The Impact of Energy Deficiency in Sports34:33 Differentiating Bone Stress Injuries40:34 Factors Leading to Bone Stress Injuries46:05 Exploring Osteopenia and Its Implications51:19 Understanding Osteopenia and Bone Density53:51 The Role of Exercise in Bone Health01:01:21 Principles of Bone Adaptation01:10:59 Managing Bone Stress Injuries01:14:17 New ChapterFollow Us:Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠YouTube: ⁠Watch on YouTube⁠Discount Codes:TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠STRONGER15: ⁠15% off Skorcha Sunscreen⁠Thanks for tuning in!TSSP xLet me know if you want a shorter version too for platforms like Spotify or Apple Podcasts.

194. Breathing Physiology For Runners: Performance, CO₂ Tolerance & Inspiratory Muscle Training with James FletcherBreathing can be a powerful edge in your training yet but it's often overlooked. In this episode, we're joined by breathing specialist James Fletcher, who shares his journey from high-stress environments to working with athletes on how to breathe better for performance, recovery, and mental clarity.We explore the physiological and psychological side of breathlessness, the science behind CO₂ tolerance and inspiratory muscle strength, and how breathwork can be a game-changer for runners. James also leads a guided relaxation session to help you experience the calming effect of proper breath control firsthand.We cover:James's background and introduction to breath trainingBreathlessness in runners: why it's not just about fitnessCO₂ sensitivity and performance anxietyBreath hold training and its connection to red blood cell productionInspiratory muscle training and how to get startedBreathing techniques for recovery and in-run focusA live breathwork exercise to calm the nervous systemWhether you're looking to perform better, manage anxiety, or recover faster—this episode has plenty of practical takeaways.Find more of James's work on Instagram @allaboutbreathing or at his website TIMESTAMPS:00:00 Introduction02:45 James Fletcher's background and breath journey06:12 The psychological vs. physiological side of breathlessness10:05 What is CO₂ tolerance and why does it matter?13:28 Training inspiratory muscles—what it means and how it helps17:43 Using breath hold work like altitude training21:11 Tracking progress in breath training25:08 Simple breath practices to start today30:40 Guided relaxation breathwork session35:12 Using breath to shift nervous system states38:06 Final thoughts and how to learn more from JamesFollow Us:Instagram: ⁠⁠@strongerstride⁠⁠ | ⁠⁠@sophielane⁠⁠ | ⁠⁠@lydia_mckay⁠⁠YouTube: ⁠⁠Watch on YouTube⁠⁠Discount Codes:TAILWINDSTRONG: ⁠15% off ⁠Tailwind Nutrition⁠⁠STRONGERSTRIDE: ⁠15% off ⁠Vivobarefoot shoes⁠⁠STRONGER15: ⁠15% off ⁠Skorcha Sunscreen⁠⁠Thanks for tuning in!TSSP x

In this episode, Lydia and Sophie recap their experiences at the Backyard Ultra, discussing the unique format of the race, Sophie's training strategies, and the emotional and physical challenges faced during the event. They reflect on the importance of pacing, nutrition, and mental resilience, as well as the impact of community support. The conversation also touches on future goals and the lessons learned from their journey in ultra running.00:00 Introduction to the Backyard Ultra02:31 Understanding the Backyard Ultra Format04:10 Sophie's Motivation for Participating06:17 Training Strategies and Preparation12:16 Reflections on Training and Mental Resilience18:26 Event Day Experience and Support Crew Dynamics24:36 The Power of Mental Acceptance in Endurance Running27:30 Navigating Low Points: Strategies for Endurance33:24 The Role of Music and Motivation in Long Runs37:24 The Joy of Community and Support in Endurance Events47:28 Reflections on Training and Future Goals50:19 Building Aerobic Capacity and Speed53:28 Blister Management and Nutrition Strategies55:14 Reflections on Accomplishments and Personal Growth01:00:27 The Importance of Mental Recovery01:03:28 Future Plans and New Adventures

In this episode we're joined by Grace Wearne; community run leader, Nike Running expert, and vibrant voice in the Sydney running scene. Grace shares her journey into running, how it helped her navigate a challenging start in life, and why community is at the heart of everything she does.We cover:Grace's story - From non-runner to run leader and advocateThe power of community - How run clubs foster belonging and connectionRedefining success - Letting go of pace obsession and racing for joySupporting women in running - Challenges, empowerment, and inclusive spacesIdentity & authenticity - Balancing your ‘why' and finding joy in the journeyThe little things that matter - Sports bras, safety, and showing upThis episode is a reminder that running is so much more than training plans and finish lines - it's about people, purpose, and connection.Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠YouTube: ⁠Watch on YouTube⁠Discount Codes:TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠STRONGER15: ⁠15% off Skorcha Sunscreen⁠Thanks for tuning in!TSSP x

In this episode of the Strongest Stride podcast, hosts Sophie Lane and Lydia reflect on their experiences during the first quarter of the year, discussing their training updates, injuries, and personal growth. They delve into Lydia's recent bone stress injury and the implications for her health, while also exploring new activities and future plans. Sophie shares her progress in training and the importance of consistency, emphasizing the journey of growth in their running endeavors. In this engaging conversation, Lydia and Sophie reflect on their running journeys, discussing past experiences, training challenges, and the mental preparation required for upcoming races. They explore the importance of nutrition and consistency in training, recap previous podcast episodes, and delve into the science of stretching and injury prevention. Insights from elite athletes and personal anecdotes enrich the discussion, making it a valuable resource for runners and fitness enthusiasts alike.

190. Personality Traits, Motivation and Running Performance What does the research say about motivation and exercise consistency? Is there a secret code or personality profile that leads to sustainability and/or high performance? Well today you'll have your answers!We are covering the science on what promotes consistency, personality traits associated with adherence and things to avoid.We cover: -The Influence of Personality Traits on Training Consistency – How traits like conscientiousness and extraversion impact exercise habits.- The Science of Motivation – What research says about intrinsic vs. extrinsic motivation -Burnout & Mental Barriers – How stress, anxiety, and pressure influence training -The research approved recipe for sustainable trainingFollow Us:Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTubeDiscount Codes:TAILWINDSTRONG: 15% off Tailwind Nutrition for premium hydration and rebuild productsSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha SunscreenThanks for all the love and support!TSSP x

189. Mr Top Run - Paddy O'BrienSummaryIn this episode of the Stronger Stride Podcast, hosts Lydia and Sophie welcome Paddy O'Brien, a passionate runner and the founder of Top Run. The conversation explores Paddy's journey from a challenging lifestyle to embracing running, the importance of community in sports, and his unique training and nutrition strategies. They discuss the significance of icebreaker questions in fostering connections among runners, the balance of training with family life, and his higher-intenisty training approach. Paddy shares his goals for the upcoming Canberra Marathon and insights into his nutritional changes for optimal performance. The episode concludes with a light-hearted discussion about running gear and future plans for the running community.Join Top Run on Wednesday's at 6:25pm from the Robertson Gates, Centennial Park!https://www.instagram.com/toprunrunclub/

Thanks for listening!

187. Josh Phillips: The Mindset & Training Behind one of Australia's Best Middle Distance RunnerWhat does it take to become the Australian Mile Champion?

186. Should Runners Be Stretching? What The Science Says On Flexibility, Performance & Injury PreventionStretching before a run—does it actually help or could it be holding you back? 

In todays episode we chat about the mistakes we made when stepping up into longer distance - marathon and ultra-running. Including issues such as not fueling properly, thinking trail and road kilometres were the same, the mentality of doing more and lots of other ramblings! We hope you enjoy this chatty episode and the video! Let us know what you think in the comments! Thanks so much for your support ☺️

In this episode, Sophie chats about her recent shift in strength training and how it may relate to your current or future training cycle. Follow Us:Instagram: ⁠⁠@strongerstride⁠⁠ | ⁠⁠@sophielane⁠⁠ | ⁠⁠@lydia_mckay⁠⁠YouTube: ⁠⁠Watch on YouTube⁠⁠Discount Codes: TAILWINDSTRONG: ⁠⁠15% off Tailwind Nutrition⁠⁠ for premium hydration and rebuild products STRONGERSTRIDE: ⁠⁠15% off Vivobarefoot shoes⁠⁠ STRONGER15: ⁠⁠15% off Skorcha Sunscreen⁠⁠Thanks for all the love and support! TSSP x

183. Catch Up: Training / Injuries / Running News

182. I've torn my calf...now what? Last week I tore my calf and so I thought I'd take you through the physio's guide to identifying and rehabbing a calf tear. The to-dos and not-to-dos which you can try out yourself. This ep covers; - calf anatomy and role in running - risk factors for calf tears; types of movements and sports - isometrics, strengthening and stretching guide - plyos and return to run - prevention and advice to the non-injured runner Thankyou for supporting the show Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠ YouTube: ⁠Watch on YouTube⁠ Discount Codes: TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠ for premium hydration and rebuild products STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠ STRONGER15: ⁠15% off Skorcha Sunscreen⁠ Thanks for all the love and support!TSSP x

181. Multiple stress fractures to podium finish at UTA100k with Juliette Soule Juliette Soule is a Sydney based trail runner, born in Christchurch NZ. Juliette has surged onto the scene debuting her first 100k during COVID times and most recently placing 2nd at Ultra Trail Kosciuszko 100km in November 2024. But her journey to the podium was anything but smooth. Over the span of 1.5 years, Juliette faced three major bone stress injuries while pushing her ultra-training just that bit too much. Her comeback is a story of both grit and learning. As well as a mindset shift that has forced her to transform her love for running from an obsessive pursuit to a more balanced and sustainable passion. This is something Juliette admits she is still working on achieving. In this episode, Juliette reflects on the training errors that led to her injuries and shares the hard truths of taking time off and rebuilding. She gives us an exclusive look into her Kosci training strategy, which included running just three days a week, and how she's working to prevent future injuries. Whether you're a seasoned runner or just starting out, Juliette's insights on training smarter and redefining success are invaluable. It was an absolute pleasure to have Juliette on the show—her story is equal parts inspiring and thought provoking. Thankyou for listening Follow Juliette:Instagram: @juliettesoule Follow Us:Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTube Discount Codes: TAILWINDSTRONG: 15% off Tailwind Nutrition for premium hydration and rebuild products STRONGERSTRIDE: 15% off Vivobarefoot shoes STRONGER15: 15% off Skorcha Sunscreen Thanks for all the love and support!TSSP x

In this episode Sophie chats about some important considerations when buying a pair of running shoes. Factors such as fit, comfort, heel-toe drop, flexibility and different midsole types. She also breaks down the main shoe categories and how to balance out your shoe rotation. Thanks for listening! You can find us here: @strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

179. Freya Brownin: Reframe Sessions In this episode with friend of the show; Freya, we spoke about the complexities of the mental and emotional side of injury. How do we best support those around us who are injured or unable to do the thing that they love? Freya works therapeutically with a range of individuals and groups, including teenagers, families, execs & athletes. She is particularly interested in supporting the emotional well-being and mental strength of individuals during and after injury. As a runner and ex competitive rower herself, she has experienced the challenges that injuries can bring, and the possibilities than can unfold with meaningful support. The approach to Reframe Sessions is shaped by Freya's core training in systemic and narrative therapy. Problems are looked at in the context of the bigger picture of people's lives. The way a problem affects - and is affected by - our relationships, the social and cultural factors that shape our experiences, and the way each of these influence the stories we tell about ourselves. We'll work together to identify the skills, values, and communities that can help reduce the influence of the problem on a person's life. Reframe Sessions use these ideas in combination with coaching techniques and mindset skills that tend to work well with athletes. Find out more here: https://reframe-sessions.com/ Book a free 15min call with Freya: https://reframe-sessions.com/book Follow Reframe Sessions on instagram: @reframe.sessions Thank you for listening! Let us know what you think and don't forget to subscribe! Soph & Lyds x

178. Abandon Your Goals in 2025 What if I told you that abandoning your goals could lead to a more meaningful and fulfilling running experience? What if we already have all that we want? Or what if there was a way to get to where we want faster that meant we actually had to let go of specific and rigid goals? Today Lydia challenges the conventional ideas around goal setting and popularised hustle culture. We live in a 'do more' world and this episode is going to cover why chasing the next big thing is actually holding you back. Episode covers: - the problem with goals, the pitfalls of "heroic individualism" and comments on our obsession with hard work - journey over destination mentality, structures and habits rather than obsession over outcome. - mindfulness, ego and presence; how this affects our sense of self improvement and worth - defining personal values; what themes emerge in your life, what brings you joy? Material Mentioned; - Brad Stulberg - 'The Practice of Groundedness' - James Clear - 'Atomic Habits' - Eckhart Tolle - ' A New Earth' - Hugh Van Cuylenburg - 'The Resilience Project' - Podcast: The Art Of Accomplishment '118. Pleasure' (https://podcasts.apple.com/au/podcast/the-art-of-accomplishment/id1540650504?i=1000670999823 ) We know you are going to love this one! You can find us here: @strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

177. Wrapping Up 2024 Wowza how is the end of the year already here!?! We decided to give y'all a wrap up of our year in running and review of our most memorable podcast episodes. We chat about; - personal running highs and lows of 2024 - most memorable runs; Europe, New Zealand and Backyard Ultra 100kms - injury struggles and comparison - Strava wrapped contention - goals for 2025; running and fitness - most inspiration and educational podcast of the year - most impactful podcast of the year - 2025 Word Of The Year We know you are going to love this one! You can find us here: @strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

Tia Bool - Ultra Trail Kosci 100km Recap In this episode we spoke to trail runner Tia Bool about her recent success in trail and ultra events as well as her top 10 finish at Ultra-Trail Kosci 100k recently. We know you are going to love this one! You can find us here: @strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ You can find Tia on Instagram @tiabool Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

Time to embrace the hot and sweaty runs! Could they give us the gains we need? How can we make sure we stay safe? All of this and more will be answered in this episode but I'd also suggest checking out Episode 121. The Impact of Running in the Heat; to hear more about the science and physiology of heat training.

​ Brian Lichi; skimo athlete + outdoor adventure enthusiast + trail runnerThis ep with Brian was so much fun and quite different to all our previous guests. Brian is an elite Skimo athlete; which means 'ski-mountaineering'. Very very cool stuff.Brian uncovers what Skimo actually is, how it came about and the momentum the sport is gaining. He explains the different disciplines and what it's like to train for a winter sport in Sydney. We got an insight into Brians day-to-day training; including sleep/wake schedule, cross-training, gym and roller-skiing (yep you heard that right). Brian talks on the sacrifices he makes as he builds up his training block with his eyes set on Olympic Qualifier for Italy 2026. We know you are going to love this one!You can find us here:@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ You can find Brian here:instagram: @brian.lichihttps://brianlichi.substack.com/?r=3z999d&utm_campaign=pub-share-checklistDiscount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha SunscreenThank you so much for all the love and support!TSSP x

173. Diversify Your Training for Peak Performance Lydia talks on the importance of diversifying your training to reduce injury risk, improve performance and improve overall adherence and longevity. You can find us here: @strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

We would like to acknowledge the Gadigal and Cammeraygal people of the Eora Nation, the Traditional Custodians of the land on which this podcast was recorded. We pay our respects to their Elders past, present, and emerging and extend that respect to all First Nations listeners. We recognize the enduring connection of the Gadigal people to this land, its waters, and skies, and honor their ongoing contributions to culture, knowledge, and community. Nat Heath, a proud Noongar and Martujarra man and founder of TriMob, is on a mission to empower First Nations people through triathlon. After overcoming Guillain-Barré Syndrome in 2010, which left him temporarily paralyzed, Nat defied the odds by completing his first triathlon just eight months later. Since then, he's completed seven IRONMAN races, including the World Championships in Kona, and run 100km in a single day for NAIDOC Week, raising over $26K for charity. With over 20 years of experience working with First Nations communities in education, health, and social policy, Nat combines his passion for sport with his commitment to improving health and well-being. Join us as we explore his incredible journey and mission to inspire others. We are so grateful for Nat's generosity in sharing his story and allowing us to better understand First Nations culture and the role that sport plays in empowering individuals. How can you support? Celebrate the strengths of First Nations peoples Learn more about the country and land you are living on or travelling through Buy TriMob merch - https://www.trimob.org/shop https://wynrepublic.com.au/collections/wyn-republic-x-tri-mob Join TriMob triathlon club - https://www.trimob.org/join-the-mob (add it as a secondary club if you already have a club) Follow Nat: @nativenatsdeadlypics Follow TriMob: @tri_mob You can find us here: @strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

171. Should Runners Have an Off-Season?

170. Sydney Running Community + Volunteering w Michael Distefano It was long over due to get Miccy Dee on the pod to chat about all things Sydney running community and his involvement with volunteering at some of the biggest running events in Australia and the Southern Hemisphere. We chat about; - Michael's background in sports and running - Sydneys growing running community + run club culture - Volunteering C2S + behind the scenes - Making Sydney Marathon an Abbotts World Major We know you're going to love it. Thankyou for supporting the show! Like what we do? We would love you support so that we can continue sharing our podcast with you! ⁠⁠⁠https://buymeacoffee.com/strongerstride⁠⁠⁠ You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

169. Should Runners Ice Bath? Recovery Recommendations For Runners Today Lydia chats about cold water immersion as a recovery strategy for running and strength training. She unpacks some of the research and talks on practical implications from the science. Research mentioned: https://pubmed.ncbi.nlm.nih.gov/35157264/ https://pubmed.ncbi.nlm.nih.gov/36744038/ https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12074 Like what we do? We would love you support so that we can continue sharing our podcast with you! ⁠⁠https://buymeacoffee.com/strongerstride⁠⁠ You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

Should I focus more on distance or speed during training? How do I prevent overtraining or burnout? How do I run without getting tired so quickly? What's the best way to recover from a long run? What should I do if I feel pain during a run? How do I know if I'm injured or just sore? When should I take rest days or reduce my mileage? Do I need energy gels or sports drinks during my runs? What are the best running shoes for my feet? How often should I replace my running shoes? Like what we do? We would love you support so that we can continue sharing our podcast with you! ⁠https://buymeacoffee.com/strongerstride⁠ You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

Like what we do? We would love you support so that we can continue sharing our podcast with you! https://buymeacoffee.com/strongerstride You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thank you so much for all the love and support! TSSP x

166. Performance Nutrition with Sammy Stains APD Sammy is an Accredited Practicing Dietitian who specialising in performance for recreational and high performance athletes. Sammy has a particular interest in runners and triathletes as well as being a keen runner herself. This ep is jam-packed FULL of useful nutritional tips and information, it's your one stop as a runner who wants to improve their running experience through food. Food is such a valuable tool and Sammy makes it simple and fun. We know you're going to get alot out of this. We cover; - sugar myths and truths - processed vs wholefoods; fibre and training intensity - what are electrolytes and how much do we need - running specific supplements for performance and general health - training fasted; fat adaptation + carb availability - carb loading; what it looks like, how much + who for You can find Sammy here https://www.idealnutrition.com.au/about/samantha-staines/ or on insta at @nourished.by.sammy Like what we do? We'd love your support! https://buymeacoffee.com/strongerstride You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thankyou so much for all the love and support! TSSP x

00:00 - 25:00 - Lydia almost got bitten by a shark! 25:00 - 33:00 - Lydia's injury update 33:00 - 1:28:00 - Sophie's Backyard Ultra Plan - Fuelling, pacing, support crew, sleep etc. You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thankyou so much for all the love and support! TSSP x

164. Chronic Fatigue, Ironman Training + Inner Voice Today we are joined by World Champs qualified ironman triathlete, triathlon coach, physiotherapist and ex-professional swimmer for Scottland, Sally Wood. Sally is not only an incredible and well esteemed athlete, she's also a passionate coach and experienced musculoskeletal physiotherapist with a wealth of knowledge around training principals for endurance, performance and injury prevention. This episode covers Sallys upbringing as a swimmer, transition into college life in the States as she studied and swam full time and her life following, loss of identity and how she re-found purpose through her lead up to her first Ironman Triathlon. Sally went through a long period of unexplained fatigue following her first ironman which not only impacted her ability to train but also socialise, work and perform her day to day functions. Sally talks in detail about how she managed this and sort the help to eventually get back to normal life. There wasn't any quick fixes or supplements, Sal talks in detail on this. It was fascinating insight into living with an invisible illness and the impact that our inner voice has on our performance and mental wellbeing. Sally gives some really valuable advice on balancing training discipline with space for recovery and listening to your body. A very challenging thing for anyone who thrives on hard work and athletic achievement. We know you're going to love it! Thank you so much for listening and supporting the show. You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thankyou so much for all the love and support! TSSP x

163. Strength Principles For Runners Our favourite topic revisited again, this ep is for you if you need a bit of purpose behind your strength work and a simple guide to formulate your ideal strength routine. We also answer YOUR listener questions. We cover: - what is required to run and not get injured - muscle, tendons and bones in relation to running demands - what is strength training, what does it need to count - how hard should it feel, how to hit the right intensity - when to structure it in your week, frequency and exercise selection If you want help with your strength program, send us a message and we would LOVE to write you a program or answer any of your questions. Thank you so much for listening and supporting the show. You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thankyou so much for all the love and support! TSSP x

Felix Oates - Finding Purpose in Sport You can find Felix here: ⁠Instagram @felix_oates⁠ ⁠Youtube @felixoates⁠ ⁠Purpose is Power Newsletter You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠⁠https://youtu.be/gYjrfVTHfyA⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thankyou so much for all the love and support! TSSP x

*We will be at The TCS Sydney Marathon Running Show at the ICC on Saturday 14th of September at 10am chatting all about running! We would love to see you there! Good luck if you're running Sydney Marathon! Let us know how you go! You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: ⁠https://youtu.be/gYjrfVTHfyA⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thankyou so much for all the love and support! TSSP x

160. Sleep, Nutrition + Gut Health with Rachel Cunard Rachel Cunard joins us on the show today, as a holistic nutritionist and founder of Life Lab and Co. Rach has a special interest in helping the everyday athlete perform and feel their best through wholefoods, gut health and optimising sleep. Rach talks on; - gut health, fibre, microbiome - glucose, wholefoods and runners priorities - sleep cycles + importance - sleep hacks, habits + supplements You can find Rachel on instagram @rachelcunard and check out her sleep supplement here https://lifelabandco.com/products/300g-sleep-pouch You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ Youtube: https://youtu.be/gYjrfVTHfyA ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen Thankyou so much for all the love and support! TSSP x

159. Sauna Therapy, cardiovascular health, athletic performance + depression Today we chat about the myths and facts of sauna bathing. Lydia reviews the science to get the real data, so we can focus on the things that really matter when it comes to our health and fitness. Lydia covers; - acute affects of sauna therapy on the body; physiology + molecular changes - medium to long term affects on heart disease and cardiovascular risk - plasma volume enhancement for athletes - researched dosages + timeframes Research referenced: - 10.1155/2018/1857413 - https://pubmed.ncbi.nlm.nih.gov/33211153/ - https://pubmed.ncbi.nlm.nih.gov/25432420/ - https://www.foundmyfitness.com/topics/sauna Thankyou so much for listening and supporting the show. TSSP x

Check out part-one first if you haven't already! In part-two, we chat about the rest of the trip including an insane 35k race in Austria, kayaking in Norway and an ultra-marathon in knee-deep mud. Chat to us on Instagram @strongerstride @sophielane @lydiamckay

If you are planning a trip to Europe, interested in trail running or just curious to hear how Sophie's recent trip went, this episode is for you! While it might have looked picturesque and care-free on instagram, it certainly wasn't without its challenges... including a scary experience scrambling up (and down) a cliff-face. In part-one we discuss the general planning and preparation that went into this trip as well as an overview of some of the standout moments of a week in The Dolomites. Sophie also shared some lessons and learnings that you can takeaway if you're planning a similar trip. If you want to check out any of the routes discussed, check out Sophie's Strava here or see the videos on Instagram here Check out part 2 for Austria, Norway and Sweden plus a catch up from what Lydia has been up to!

Are you branch out from the road? Keen to explore the world of trail running? Or just enjoy listening to us yap? Then this episode is for you! Sophie chats all about the gear you need, logistics to consider, safety considerations and why EVERYONE needs to spend more time on the trails. Instagram - @strongerstride

155. Double Threshold Training w Matt Hansen Today we bring you Matt Hansen, the owner of Infinite Threshold Coaching, collegiate athlete and passionate running science enthusiast. We chat about: - Matt's journey into running from soccer to huge milegae and rapid PB progression - Overtraining, stagnating PBs + break throughs - Science vs going by feel - what is lactate threshold 1 and lactate threshold 2 - creating an optimal training week; when to do what and why - cross training and free fitness You guys are going to LOVE THIS! Matt Hansen links: Insta: @matthanso Coaching: https://infinitethresholdcoaching.com/ Youtube: https://www.youtube.com/@matthanso Thankyou as always for listening to TSSP. You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen

154. Plyometrics for Running Performance What is a plyometric? And where does it fit into your training as a runner? In this ep Lydia covers; understanding the stretch-shortening-cycle physiological and neurophysiological adaptations benefits on rate of force production, vertical jump height and running economy bone density and tendon stiffness where to start in the gym; dosage, exercises and REFERENCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/ https://www.sportsmith.co/articles/developing-a-plyometric-training-progression-plan/ https://www.sportsmith.co/articles/implementing-the-plyometric-continuum-to-individualise-jump-and-land-training/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9832201/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9653533/ https://pubmed.ncbi.nlm.nih.gov/10862529/ https://www.researchgate.net/publication/329980428_Effects_of_plyometric_training_on_the_performance_of_5-km_road_runners

153. Sammy Schultz - Mental Health & Disordered Eating within Elite Sport WARNING: eating disorders and disordered eating are discussed in this episode. If you are currently going through recovery or feel that now is not a good time to listen then please skip this episode. If anything in this conversation triggers you or brings up any concerns, contact the Butterfly Foundation Helpline on 1800 ED HOPE https://butterfly.org.au/?gad_source=1&gclid=Cj0KCQjwwO20BhCJARIsAAnTIVSlv9Wpz4JSc8duV4gYwi2Axz4h41spQnIziJMa-U_4rYw5KAoBff8aAo6GEALw_wcB Lifeline https://www.lifeline.org.au/ Sammy Sshultz, Olympian and six time US National Champion in the Modern Pentathlon. Sammy is also a pilates and yoga instructor, personal trainer and Arm National Guard. Sammy shares her journey as an elite athlete; the ups + downs, pressures and her battles with mental health and body image. Sammy discusses; - what actually is a Modern Pentathlon, her journey into the sport - training regime, prioritising disciplines, managing recovery + injury - body image, extreme pressures and disordered eating You can find Sammy on insta @samanthausa as well as featured in Joanna Garton's book 'All In Stride'

Bonus episode this week from a private Q&A we recorded with Blake Withers. Each month our Stronger Stride Performance runners have access to an expert Q&A with the best podiatrists, physio's, nutritionists, coaches etc. *This conversation was tailored to runners, rather than clinicians so some of the concepts were simplified for the target audience. Check out The Sports Medicine Project Podcast for more detailed discussions. We decided to share the love and let you in on this Q&A session. If you're keen for more you can join our next session with Lydia on Sunday 28th of July 5pm AEST. Message us on instagram @strongerstride or email strongerstride@gmail.com if you'd like more details! Check out Blake and Kelly's podcast here Blake's instagram - @blakewithers.sportspodiatrist Our instagram - @strongerstride

151. Kevin Luu - From Traumatic Brain Injury to Ultra-Marathon Kevin Luu is no ordinary marathon runner, he's survived a life threatening road cycling accident, fought for his life, learnt to speak again and now trains for his next marathon PB. 12 years ago Kevin was out riding his road bike when he hit a pothole at 40km/hr and acquired a severe brain injury affecting predominately his left frontal lobe. Kev spent 559 days in recovery and had to completely rebuild his life. There were many serious medical setbacks which made his prognosis uncertain, with the support of family and loved ones he made the best recovery possible. In this ep we here about; -who Kev was before his accident -what the recovery process involved -his journey into marathon running -what keeps him going despite continuous setback and hardhsip This was an incredibly powerful episode, sharing a story of complete grit and determination. Kev is an incredibly inspiring man and we hope you take something away from this one. You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen

151. Sleep Science on Running Performance and Injury Risk + Heart Rate Variability followup Today Lydia covers how she went using Heart Rate Variability Data in her training and reviews the reserach on sleep science for athletes. Thank you so much for supporting the show! Resources: https://pubmed.ncbi.nlm.nih.gov/25028798/ https://pubmed.ncbi.nlm.nih.gov/23182016/ https://pubmed.ncbi.nlm.nih.gov/37462808/ https://www.blockbluelight.com.au/products/red-night-light?variant=40957030564014¤cy=AUD&utm_source=google&utm_medium=paid&utm_campaign=17576393009&utm_content=141923832630&utm_term=&gadid=605910045352&gad_source=1&gclid=CjwKCAjw4f6zBhBVEiwATEHFVvPjERmF1EfqAGw-6KJr_Hysru7exVay6R0MgmHVHf8ZRDYHtY2qOxoCxGAQAvD_BwE You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen

150. James Constantine | Sydney Marathon Major We were lucky enough to get to talk to Sydney Marathons marketing manager and household name in Sydney's running community; James Constantine! We got to learn more about who James is, how he came into running and his role creating the best possible marathon experience Sydney can offer. We covered; - mental health and running - merging the athletics scene and recreational running - what actually is the Abbotts World Major and how is Sydney achieving this You can find James on insta @that.guy.who.runs and register to be a volunteer at Sydney Marathon here https://sydneymarathon.com/volunteers-3/general-volunteers/ Thank you so much for supporting the show! You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen

*THERE ARE A FEW SPOTS LET FOR OUR RUNNING FUNDAMENTALS WORKSHOP. 22nd of June at 4pm in Rozelle. Get your ticket here: https://events.humanitix.com/running-fundamentals-workshop In this episode, Sophie Lane opens up the discussion about finding "balance" within sport. Is it even possible? Or worth striving towards? We'd love to hear your thoughts! Send them through Spotify or Instagram! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen

In this conversation with Dave Stewart (Daventures), we recap the recent Ultra Trail Australia by UTMB and preview the upcoming The Coastal Ascent presented by Salomon as part of The Golden Trail Series. The three of us will be MC's at TCA so we thought it was a good chance to catch up and chat about what we love; trail running! Follow Dave @_daventures_ on Instagram

147. Heart Rate Variability Training Optimisation For Runners What is heart rate variability and does it matter?? We cover it all in this ep from a science backed lens with some advice on how to get started tracking and implemmenting yourself. Have you every wondered what the stress score actually means on your garmin, whoop band or oura ring? What is a readiness for training and is it all hocus pocus?? Lydia covers; - auntommic nervous system 101; parasympathetic and sympathetic responses, vagus modulation, influences on recovery + training absorption - what is heart rate variability, how it impacts training adaptations, performance and possibly injury prevention - research backed protocols for heart rate variability training, the benefits and limitations - how can you get started at home, woops vs oura vs garmin. RESOURCES MENTIONED AND USED IN SHOW: https://www.hrv4training.com/ https://www.hrv4training.com/quickstart-guide.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840584/ https://pdf.sciencedirectassets.com/273499/1-s2.0-S1440244021X00102/1-s2.0-S1440244021001080/main.pdf?X-Amz-Security-Token=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&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Date=20240531T034254Z&X-Amz-SignedHeaders=host&X-Amz-Expires=300&X-Amz-Credential=ASIAQ3PHCVTYV4O53CVE/20240531/us-east-1/s3/aws4_request&X-Amz-Signature=70a91282a1d6da29c64c53c379568c4181fffa2c7c8a7f8c35ca75c64ccebf9a&hash=93cb08279281bf9af0729af72e7f9d12ac4f0981b10017e9cea47b4f19045124&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=S1440244021001080&tid=spdf-c7cd11f4-1525-4784-859b-f78df503f98a&sid=a653fa1624acc84209085af0f45eac36155egxrqa&type=client&tsoh=d3d3LnNjaWVuY2VkaXJlY3QuY29t&ua=07175656075301540758&rr=88c3f4e6aa475f25&cc=au https://www.sciencedirect.com/science/article/abs/pii/S0031938421003413 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432021/ https://pubmed.ncbi.nlm.nih.gov/33143175/ You can find us here: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ Discount Codes: TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.solemechanics.com.au⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  for 15% off Vivobarefoot shoes ⁠⁠ STRONGER15 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://skorcha.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 15% of Skorcha Sunscreen