A weekly conversation with accomplished athletes, health professionals, and weekend warriors on how and why they do what they do. We aspire to share value on topics surrounding training, nutrition, injury prevention, and mental strategies to not only improve your performance but enhance your life. Your hosts, Lydia Mckay; Physiotherapist and Personal Trainer, and Sophie Lane; Accredited Exercise Physiologist and Running Coach, are passionate about running and are excited to help you run stronger!
In Case You Missed It - this is a catch-up episode of one of our favourites from 2023!*Interview starts at 17:10*Highly esteemed Ian Griffiths joins us on the pod today to chat about running biomechanics from a sports podiatry perspective. Ian is a Sports Podiatrist and researcher, currently lecturing in Sports and Exercise Medicine at Queen Mary University London and lecturer at Monash University in Melbourne. Ian has spoken at conferences worldwide, provided sports podiatry services on a world-class scale for multiple professional sporting teams and continues to publish research on lower limb biomechanics. We took a deep dive into all things lower limb injury and performance. Ian's approach is nuanced yet easy to understand. We know you're going to love it. Ian's Instagram - @sportspodiatryinfoOur Instagram - @strongerstrideNeed some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. TSSP x
In this episode, Sports Chiropractor Luke discusses his extensive background in running and injury management. He emphasises the complexity of running injuries, the importance of a holistic approach to treatment, and the need for runners to understand their stressors and capacity. Luke shares insights on managing occupational stress, analysing running loads, and the significance of deload weeks in training. He also addresses the common discomforts runners experience and the importance of communication with health professionals to navigate recovery effectively.Check out Luke here: Podcast: Rehab RunwayInstagram: @sportschirolukeClinic: Health & High PerformanceFollow Us:Instagram: @strongerstride | @lydia_mckay | @sophielaneYouTube: https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WADiscount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha SunscreenThanks for tuning in!TSSP xChapters00:00 Introduction to Luke and His Background05:19 Understanding Running-Related Injuries13:15 The Role of Stress in Running Injuries17:04 Managing Occupational Stress and Running21:06 Running Load Considerations and Injury Risk27:51 Understanding Speed Work in Running30:16 The Impact of Previous Injuries on Training32:31 Adjusting Training Based on Goals and Experience37:14 The Importance of Volume Over Intensity39:11 Navigating the Introduction of Speed Work42:25 Managing Training Load and Recovery46:46 The Complexity of Injury Prevention53:03 Holistic Approaches to Running and Injury Management
In case you missed it! Here is a throwback to one of our favourite early episodes. *Interview starts at 18:00*Ep: 82: Disordered Eating in Runners / Dietitian Maddi ParsonsMaddi Parsons is a dietitian specialising in disordered eating, mental health and sports nutrition. Maddi speaks on an array of topics within the world of nutrition for runners and our relationship with food. We learn about the difference between Disordered Eating and an Eating Disorder, some red flags to lookout for and the implications of under fuelling on performance and bone health.Some of the topics covered include;-power to weight ratio-intuitive eating vs planned for performance goals-fitting processed gels into a predominately 'wholefood' diet-fibre and gut comfort during races-fuelling for long runs-diet culture and body image in sport-cravings and hunger cues for athletes -using food as a reward and running to earn foodOur chat with Maddi shone a light on some topics that are often swept under the rug, it was both emotive and educational. We know you'll have lots of takeaways from this one and we can't wait to hear what you think.You can reach out to Maddi on her website https://www.maddiparsonsnutrition.com/about or instagram via https://www.instagram.com/maddiparsonsnutrition/ If this ep has brought anything up for you we've put some links below where you can reach out for help;Lifeline: https://www.lifeline.org.au/Kids Helpline: https://kidshelpline.com.au/000 EmergencyButterfly Foundation https://butterfly.org.au/ Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.auYou can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
240. Can We Visualise Our Way To Improved Running Performance?Today we dive into one of the most underused but powerful tools in performance; visualisation. Can we visualise our way to better performance? Today we unpack the affect of mental rehearsal on sporting performance.Lydia explores the science behind visualisation, breaking down how the brain processes mental imagery and why rehearsing performance in your mind can translate to real-world improvements. Drawing on research and practical sport psychology frameworks, this episode explains how visualisation can influence pacing, fatigue tolerance, skill development, and overall race execution.We also unpack the PETTLEP model, a structured and evidence-based approach to mental imagery, and walk through a practical step-by-step example of how runners and endurance athletes can implement visualisation into their training.We cover:• What visualisation actually is and how it influences performance• The neuroscience behind mental rehearsal and motor learning• Research showing improvements in pacing, fatigue management, and skill acquisition• The psychological benefits including confidence, focus, and emotional regulation• The PETTLEP model and how to structure effective visualisation sessions• A practical imagery protocol runners can start using immediatelyIf you've ever felt like you're physically prepared but struggle with execution, race nerves, or confidence, this episode will give you practical strategies to strengthen the mental side of performance. Whether you're chasing a PB, preparing for your first race, or simply wanting to train smarter, visualisation is a tool worth exploring.TIMESTAMPS:00:00 Introduction to Visualisation for Performance02:52 Understanding Visualisation and Its Impact05:49 Research Insights on Visualisation Techniques08:15 Types of Visualisation and Their Applications09:44 Performance Outcomes from Visualisation Practices12:43 Psychological Benefits of Visualisation15:12 Practical Implementation of Visualisation Techniques17:20 The PETTLEP Model Explained19:57 Key Principles for Effective Visualisation23:00 Creating a Visualisation Protocol25:31 Conclusion and Final Thoughts on VisualisationMentioned References:https://members.believeperform.com/imagery-in-sport-elite-athlete-examples-and-the-pettlep-model/ https://discobolulunefs.ro/media/September2020.4.pdf Follow Us:Instagram: @strongerstride | @lydia_mckay | @sophielaneYouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WADiscount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha SunscreenThanks for tuning in!TSSP x
In case you missed it, one of our favourite episodes from 2023!Ep: 80: Flow State + Goal Setting for runners w/ Scott Goddard PHD*Interview starts at 15:40*It was an honour to be joined by sports and exercise psychologist, researcher and PhD Scott Goddard, who devotes his time into the studies of human performance, goal setting and flow state. Scott has contributed to research focusing on developing and evaluating intervention strategies to induce optimal psychological states in athletes.We got to dive deep into the science of setting goals, why it's worth setting them and the relationship between setting a target and improving performance. We talk about process vs outcome and learn how our running experience or even personality type might influence the strategy we should select when reaching for a goal.Scott shares with us about the Flow State, an elusive yet favourable human experience that appears to have a multitude of benefits and not just for performance. We learn about what the current research says about how we can access flow and what it might look like for different runners. Scott gives us some practical ideas on how we might include this into our training.Today's episode was deeply insightful and left us excited to get out running to trial some flow state techniques and even re-adjust our 2023 goals. Scott was an absolute wealth of knowledge and we know you'll love learning from him.Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.auYou can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
238. Triathlon Training, Volume & Longevity with Coach Jack SaundersToday we sit down with triathlon coach Jack Saunders to explore the world of triathlon training, endurance performance, and what it really takes to succeed across three demanding disciplines.Jack shares his journey into triathlon during the pandemic, how his swimming background shaped his progression in the sport, and the key lessons he's learned as both an athlete and coach. We unpack the realities of triathlon training volume, the complexity of balancing swimming, cycling, and running and scheduling intensity into the training week.This conversation dives deep into the often-overlooked importance of swimming technique, the role of cross-training for runners, and why strength training is essential not just for performance, but long-term injury prevention. Jack also shares insights into athlete success, coaching philosophies, and why consistency and sustainability are the foundation of endurance sport longevity.We discuss:• Jack's pathway into triathlon and coaching• Training volume and structuring triathlon programs• Different triathlon distances and how training changes• Why swimming technique can be a major performance limiter• How to structure swim sessions for beginners and developing athletes• The importance of brick sessions and transition training• Cross-training benefits for runners and single-sport athletes• Strength training for injury prevention and performance• Traits commonly seen in successful endurance athletes• Why consistency and sustainability outperform short-term intensityWhether you're a runner curious about triathlon, an endurance athlete looking to improve performance, or someone interested in the coaching and lifestyle side of multisport training, this episode is packed with practical insights and real-world experience.TIMESTAMPS:00:00 Introduction to Triathlon Training with Jack Saunders02:44 Jack's Journey into Triathlon and Coaching05:44 The Life of a Triathlete: Training Volume and Structure06:29 Understanding Different Triathlon Distances08:40 Swimming Techniques for Triathletes11:25 The Importance of Technique in Swimming18:47 The Importance of Swim Technique21:09 Balancing Technique and Cardiovascular Training24:47 Neuroplasticity in Swimming Technique27:51 Structuring Swim Sessions for Beginners30:24 Cross-Training Benefits for Runners33:03 The Role of Volume in Endurance Training36:26 Common Traits of Successful AthletesFollow Us:Instagram: @strongerstride | @lydia_mckay | @jacksaundersauYouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WADiscount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha SunscreenThanks for tuning in!TSSP x
This is a catch-up episode from one of our favourites from 2022! Andy Bryant - The Barefoot Podiatrist
In this episode of the Stronger Stride podcast, Dr. Bill Evans, a professor of Exercise Science with a PhD in Exercise Physiology, discusses the complexities of muscle fatigue, the importance of stress management in performance, and the physiological adaptations that occur through training. He emphasises the significance of periodization in training to prevent overtraining and injuries, and provides insights into how athletes can effectively manage their training and recovery to optimize performance. He discussed the differences between easy runs, lactate threshold and vo2max training. The conversation also touches on the impact of detraining and the potential for athletes to regain fitness quickly with the right approach.You can find Dr Bill here: Instagram - @doctor_evans_runningHis coaching services - www.endurancelaboratory.comYou can find us here: Instagram: @strongerstrideYouTube: Stronger Stride https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WADiscount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in! TSSP x
In case you missed it: a re-upload of one of our favourite episodes from the past, dropping every Wednesday.*Interview starts at 19.20*Adam Didyk is the Athletics Australia Pathways Transition Lead, Australian Olympic Team Coach (Athletics - Endurance) Tokyo 2021, SA Performance Advisor, a husband and a father among many other things. In this conversation, Adam gave us a deep insight into his journey as a coach and the things that he has learnt along the way. He shares his beliefs around ensuring his athletes are well-rounded on and off the track through a holistic approach to not only training but their careers and family life. Adam opens up about his experience with Jess Stenson (née Trengove) leading up to the recent 2022 Commonwealth Games where Jess won Gold in the Marathon. He shares the details of why they work so well together and how a few words that he shared moments before the race helped her get through.We also discuss what you should look for when seeking out a coach, and how for Adam, it is much more about building a trusting relationship than simply writing a program. You can find Adam on Instagram @adamdidyk and @teamtemporunThanks again for all of your support! Please leave us a review, subscribe & follow us on insta @strongerstride Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
In this conversation, Sophie discusses various personality traits of runners, focusing on the data-obsessed, highly motivated to the anxious runner who seeks reassurance and the social runner who thrives in group settings. The conversation explores the challenges these runners face, such as fear of injury and fluctuating motivation, and emphasises the importance of understanding these traits for effective coaching. Sophie also highlights the need for balance between personal limits and social influences in running, and the significance of tailoring coaching approaches to individual personality types.Lydia's ep on personality types: https://open.spotify.com/episode/45sSE6QOByvSbWfecW21fC?si=hKnYcZLqQdmB3CZqvLCeAg Follow Us:Instagram: @strongerstride | @lydia_mckay | @sophielaneYouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WAFind Bec here:@nutrientnationDiscount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in! TSSP x
In case you missed it: a re-upload of one of our favourite episodes from the past, dropping every Wednesday.Ep. 42// Tom O'Halloran from Mechanics of MovementEverything you've ever wanted to know about your Achilles and MORE!Tom is a Physiotherapist with a special interest in lower limb biomechanics and strength & conditioning. He is passionate about improving people's movement, whilst developing sustainable rehabilitation to maximise health and performance. In this ep we delved into all things achilles; what is it? anatomy breakdown, how it functions, it's role in running and more.Tom explained how we can optimise our training to improve the function of our achilles to reduce injury risk and improve performance. We talk about some of the common misconceptions, what often goes wrong for runners and the most important things to include in a lower limb rehab program.Make sure you've got your pen and paper handy for this one as there's lots of practical tips, Tom gives some great examples of things you can try at home to test your achilles function and build it's capacity. We loved having Tom on, not only is he an absolute wealth of knowledge but he is fantastic at breaking down complex topics into easy to understand language.Let us know what you think and don't forgot to leave us a review!TSSP x
232. Fuelling Performance: Nutrition Insights for Runners | Bec Haslam (Sports Dietitian, PhD)Today on the Stronger Stride podcast, we're joined by Bec Haslam — sports dietitian, PhD in human physiology, and founder of Nutrient Nation — to unpack one of the most misunderstood (and under-fuelled) areas of endurance sport: nutrition.Beck shares her journey into dietetics and sports nutrition, and explains why what you eat every day matters just as much — if not more — than what you do on race day. From pre-training fuel and carbohydrates to hydration, immune function, and fad diets, this episode is packed with practical, evidence-based advice for runners of all levels.We discuss:• Why nutrition is the second most important factor for race-day performance (after training)• How to start fuelling before training — even if you “can't eat before runs”• Common mistakes runners make with carbs, hydration, and meal timing• The risks of eliminating food groups and restrictive diet trends• Under-fuelling, illness, and the link between nutrition and immune function• Hydration and electrolyte balance for endurance athletesWhether you're training for your first event or deep into endurance performance, this episode will help you rethink how you fuel — not just for racing, but for long-term health and consistency.Sound bites:“Start small with pre-training nutrition.”“Nutrition is the second most important factor for race day.”“Under-fuelling increases the risk of getting sick.”Follow Us:Instagram: @strongerstride | @lydia_mckayYouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WAFind Bec here:@nutrientnationDiscount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
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230. Running Economy: Why Strength & Plyometrics Matter More Than You ThinkIn this solo episode of The Strongest Stride Podcast, Lydia McKay breaks down one of the most powerful, and often under-utilised, performance tools for runners: strength training and plyometrics.Running economy is one of the biggest determinants of endurance performance, yet many runners still treat strength work as optional or purely for injury prevention. In this episode, Lydia explains what running economy actually is, why even small improvements matter, and how targeted strength and plyometric training can translate into real-world speed gains.Drawing on current research and her own training experience as a physio, runner, and coach, Lydia shares practical, evidence-based strategies you can apply immediately; without adding endless exercises or gym time.We discuss:• What running economy really means (and why it's so important)• Why a ~2% improvement can significantly impact performance• The role of high-load strength training (>80% 1RM) for runners• How plyometrics and strength training influence speed differently• Why quality, intensity, and rest matter more than volume• How quickly runners can improve economy (hint: weeks, not years)• How to assess whether your current training is actually helpingIf you're a runner looking to get faster, more efficient, and more resilient, or a clinician/coach wanting clearer guidance on programming; this episode will challenge how you think about strength training.References:https://pubmed.ncbi.nlm.nih.gov/38165636/https://www.researchgate.net/publication/389430543_Strength_Training_Improves_Running_Economy_Durability_and_Fatigued_High-Intensity_Performance_in_Well-Trained_Male_Runners_A_Randomized_Control_Trial https://open.spotify.com/episode/2D53R0CGKnyF2WcK5aaeyd?si=A42pmi-ORQGGf7SnJZQw7Q Follow Us:Instagram: @strongerstride | @lydia_mckay @sophielaneYouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WADiscount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
In this episode of The Stronger Stride Podcast, Sophie discusses how YOU can create your own personalised training program using evidence-based training principles. The conversation briefly covers personal updates, including Sophie's journey back from injury and the importance of cycling as cross-training. The main focus is on the principles of training, including progressive overload, recovery, and specificity, along with practical examples of how to structure a training week and month. The episode concludes with a reminder of the importance of individualised training plans and setting clear goals for success.Follow Us: Instagram: @strongerstride @sophielane @lydia_mckayYouTube: Watch on YouTubeDiscount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition SUPPORT US - Buy me a CoffeeThanks for tuning in! TSSP x
In this episode of the Stronger Stride podcast, hosts Lydia and Sophie reflect on the year 2025, discussing their personal highlights, lowlights, and lessons learned. They share their chosen words for 2025, achievements in training, and the challenges they faced, including injuries and health diagnoses. Looking ahead, they set goals for 2026, emphasising the importance of balance and intentionality in their training and lives.Follow Us: Instagram: @strongerstride @sophielane @lydia_mckayYouTube: Watch on YouTubeDiscount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoes STRONGER15 – 15% off Skorcha SunscreenThanks for tuning in! TSSP x
227. Will Running Ruin My Knees or Make Them Healthier? (send this to anyone who told you that running is bad for you)Today we dive into one of the most persistent myths in the running world: “Running destroys your knees.”In this episode, Lydia breaks down the latest research on running, joint health, and long-term wellbeing, and the findings might surprise you.Drawing from recent systematic reviews and large population studies, Lydia explains why running does not cause knee or hip osteoarthritis, why recreational runners actually have lower rates of OA, and how even small amounts of running can dramatically improve overall health. From cardiovascular and cancer mortality to mental health and weight management, the evidence is clear: running is one of the most powerful health tools we have.We discuss:Why running doesn't “wear out” your jointsThe real evidence based reasons why people get osteoarthritisHow little running you actually need for major health benefitsThe link between running, body composition, and metabolic healthMental health impacts: mood, confidence, resilienceWhy challenging the “running is bad for your knees” narrative mattersThe surprising longevity benefits seen in recreational runnersIf you've ever been told to avoid running to “save your knees,” or if you work with runners who fear arthritis, this episode will change the conversation. Clear, practical, and grounded in evidence, this is your guide to understanding running as a true health enhancer.References:Luke Nelson Podcast: https://www.healthhp.com.au/the-rehab-runway/episode-1-running-arthritisPapers discussed:https://www.jospt.org/doi/10.2519/jospt.2017.7137?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub 0pubmedhttps://www.fitasaphysio.com/uploads/4/3/3/4/43345381/1-s2.0-s106345842500860x-main.pdf?utm_source=chatgpt.comhttps://link.springer.com/article/10.1186/s40798-024-00692-x?utm_source=chatgpt.comFollow Us:Instagram: @strongerstride | @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, Sophie Lane discusses the importance of the need for planning recovery and training during the holiday period and strategies for maintaining fitness during the off-season. The conversation also emphasizes setting realistic goals and planning for the new year, as well as the importance of a gradual return to training after a break to prevent injuries.- How to create a holiday training structure that actually works- Setting realistic goals and expectations- Trying something new- Sensibly returning after time offFind us here: Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTubeDiscount Codes:TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
This episode outlines Sophie's personal concerns about misinformation online - in this case, a particular podcast with a very large platform. She critiques various training programs and emphasises the need for consistency and proper intensity prescription. She addresses common misconceptions about gym equipment and injury risk, the balance between strength and endurance training, and the significance of progressive overload in achieving optimal performance. The conversation aims to educate listeners on effective training strategies while debunking myths surrounding strength training.Find us here: Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTubeDiscount Codes:TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
In this episode, Freya, a psychotherapist, discusses the emotional challenges runners face during injuries and the importance of reflection in recovery. The conversation explores mental fitness, community support, and the value of embracing new activities while navigating the uncertainty of injury. Freya shares insights on identity shifts and the lessons learned from the experience, encouraging listeners to reflect on their own journeys and the importance of connection during difficult times.Find Freya here: Instagram - @reframe.sessionsBook a FREE 15min call HEREReframe Club Group Session 25th NovemberFREE Emotional First Aid KitFreya's website HEREFind us here: Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTubeDiscount Codes:TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
223. Running Biomechanics, Gait Re-training, Training Load & Injury Risk in RunnersDoes how you run impact your risk of injury? How much can you safely increase your training before your risk of injury starts to climb?In this episode, we dive into the research on running biomechanics, training volume and practical implications on risk of injury; exploring what the evidence actually says (and what social media often gets wrong).We discuss the evidence we have for running biomechanics and explain how clinicians and runners alike can interpret data to reduce injury risk without falling into oversimplified conclusions.We discuss:• How running injury risk changes with increases in training volume• What the research says about 10%, 20%, and 30% load increases• Running biomechanics and how they influence running injury risk; hip drop, pronation, cadence and footstrike• The evidence for gait-retraining, cadence, running cues and knee painIf you've ever wondered how you running form influences your injury risk, then this is the episode for you.We are dispelling myths and getting to the core of what the research says. This episode will help you see the science more clearly and apply it more practically.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
How to ACTUALLY improve your running performance through strength and power training. For ALL runners - 100m to 100km. This conversation delves into the intricacies of creating individualised rehab and strength training programs for runners, emphasising the importance of understanding injury history, training age, and the specific demands of different running disciplines. It highlights the role of strength training in improving running economy and performance, the significance of neuromuscular adaptations, tendon stiffness and rate of force development. Practical applications and strategies for linking rehab to performance goals are also discussed, providing valuable insights for athletes and coaches alike.
221. Glorified Suffering & Misinformation in the digital running world (PART 2)Welcome to PART 2 of our catch-up-a-sode where we chat about performative and glorified suffering and misinformation online. Thankyou so much for listening, we know you're going to love it!Follow Us on Instagram: @strongerstride | @lydia_mckay | @sophielaneLike what we do? Support us - https://buymeacoffee.com/strongerstrideDiscount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!
220. PART 1; Bone Stress Recovery, 5km Time Trial + Injury Reflections Today Lyds + Soph catch up with each other on their training, rehab and future goals. We dissucss;- Soph's bone stress rehab updates- Returning to running after nearly 12 weeks off- Benchmark testing with a 5km time trial- Pacing strategy when you haven't run hard in nearly 3 years Thankyou so much for listening, we know you're going to love it!Follow Us on Instagram: @strongerstride | @lydia_mckay | @sophielaneLike what we do? Support us - https://buymeacoffee.com/strongerstrideDiscount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!
In this episode of the Stronger Stride podcast, Sophie Lane, an exercise physiologist and running coach, delves into the intricacies of training zones. She explains the physiology behind different zones, how to calculate them, and the importance of metrics like heart rate, lactate, RPE, power, and pace. Sophie also discusses the benefits and limitations of zone 2 training, polarized training, and the double threshold model, while sharing personal insights from her own training journey.Related Episodes:Zone 2 TrainingDouble ThresholdMatt Hansen Threshold TrainingFollow Us on Instagram: @strongerstride | @lydia_mckay | @sophielaneLike what we do? Support us - https://buymeacoffee.com/strongerstrideDiscount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!
In this ep, we chat all things carbon plates vs nylon plates, types of foam compositions, rockers and everything you could need to know about shoe tech!Brendan shares practical advice for selecting the right shoes based on individual biomechanics and running goals, as well as tips for maintaining and cleaning running shoes. The conversation highlights the rapid advancements in shoe technology and the importance of understanding the various components that contribute to running efficiency and comfort.The article mentioned: https://journals.physiology.org/doi/full/10.1152/japplphysiol.01164.2000#:~:text=The%20goal%20of%20this%20study,13%2C%2017%2C%2018).Follow Brendan: @brendan.hardieFollow Us on Instagram: @strongerstride | @lydia_mckay | @sophielaneLike what we do? Support us - https://buymeacoffee.com/strongerstrideDiscount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!
217. Structuring Your Training Week + Your Most Common QuestionsIn this episode of the Stronger Stride Podcast, Lydia McKay dives into one of the biggest challenges runners face: how to structure strength training alongside running. Whether your goal is performance, injury prevention, or simply enjoying training without burning out, getting the balance right is key.Lydia shares her clinical and coaching insights on how to plan your training week, why freshness matters for strength sessions, and the common mistakes runners make when juggling both disciplines. From managing recovery to knowing when you might be tipping into overtraining, this episode provides practical strategies for recreational athletes and seasoned runners alike.We discuss:• Why structuring your week matters for both performance and injury risk• How strength training supports bone, muscle, and long-term resilience• The role of freshness and recovery in getting the most out of training• Myths around “getting bulky” as a runner who lifts• The signs of overtraining and how to spot them• Practical tips for balancing hard and easy sessionsIf you've ever wondered how to fit strength work around your running without losing consistency, this episode will give you the clarity you need to train smarter, stay healthier, and enjoy the process.Chapters:00:00 Introduction to Strength and Running Training06:48 Optimizing Training for Performance and Injury Prevention14:29 Structuring Your Training Week21:55 Understanding Strength Training for Runners29:35 Tapering Techniques for Peak Performance32:49 Strength Training Timing and Bone Health35:05 Full Body Training vs. Split Training39:03 Rest Days and Recovery Strategies43:29 Balancing Strength Training and Running47:00 The Importance of Strength Training for All Runners51:48 Understanding Muscle Soreness and OvertrainingFollow 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 Stronger Stride podcast, Dr. Katie Slattery, a senior lecturer in sport and exercose science, shares her extensive knowledge on endurance physiology, focusing on altitude and heat training. She discusses the physiological adaptations that occur at altitude, the best practices for living high and training low and potential risk factors. Dr. Slattery also delves into the benefits of heat training, how to monitor athlete performance, and the role of supplements in enhancing performance. This conversation provides valuable insights for both elite athletes and recreational runners looking to optimize their training strategies.Follow Us: Instagram: @strongerstride | @lydia_mckay | @sophielaneLike what we do? Support us - https://buymeacoffee.com/strongerstrideDiscount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!
In this episode, Sophie and Lydia catch up on:- Sophie's bone stress injury updates - Lydia's return to run post-injury - The ups and downs of training and recovery- The importance of connection and community
Fuelling Performance: Sports Dietitian Hanah Mills on Carbs, Electrolytes & Nutrition ScienceIn this episode, Lydia sits down with sports dietitian Hanah Mills to unpack the crucial role nutrition plays in performance, recovery, and overall health for athletes, especially runners.Hanah shares her personal journey into dietetics, highlighting how psychology and nutrition are deeply connected, and why no two athletes should fuel the same way. From the role of carbohydrates in endurance performance to managing body composition without compromising energy, Hannah brings both expertise and practicality to the conversation.We discuss:• What a sports dietitian actually does (and why most runners could benefit from seeing one)• The importance of carbohydrates for endurance athletes• How to approach weight loss without sacrificing performance• Whole foods vs processed foods; when each matters• Electrolytes, sodium, and strategies to prevent cramping• Practical nutrition tips for busy athletes• Why “perfect nutrition” is a myth, and what to focus on insteadWhether you're training for your first half marathon or chasing ultra-distance goals, this episode will give you clarity, confidence, and simple strategies to fuel smarter.Follow Us:Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTubeFind Hanah here: @hanahmills Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
In this episode of the Stronger Stride podcast, Sophie shares her incredible experience of meeting running legends Eliud Kipchoge and Sifan Hassan at a Nike panel event. She discusses the pressure athletes face, the profound impact of running on people's lives, and her personal reflections on the event. The conversation highlights the joy of spectating a major marathon, the excitement of interviewing elite athletes, and the valuable insights shared by Kipchoge and Hassan about their experiences and motivations in running.Thank you Nike for the oppurtunity. Follow Us: Instagram: @strongerstride | @lydia_mckay | @sophielaneLike what we do? Support us - https://buymeacoffee.com/strongerstrideDiscount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!
112. Returning To Running After 6 Months Off: Bone Stress DiariesToday Lydia discusses her return to run journey coming back from 6 months off with a bone stress injury. She discusses;Factors leading to injuryStrength and plyometric regimeWalk run planReflections on time offIdentity and purpose outside of running We are so grateful for your continued support of the show.Follow Us: Instagram: @strongerstride | @lydia_mckay | @SophielaneDiscount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
Nutrition Insights for Ultra Runners: Research, Misinformation & Balance with Mick ChapmanIn this episode of the Strongest Stride Podcast, Lydia and Sophie Lane welcome back Mick Chapman - our first ever triple return guest! Mick is a familiar face in the Sydney fitness community and a researcher whose work focuses on nutrition for ultra runners.We dive into Mick's journey into research, his perspective on the role of nutrition in endurance performance, and how athletes can better navigate the maze of information (and misinformation) out there. From study design to social media myths, this conversation is all about cutting through the noise and finding a balanced, evidence-informed approach to fuelling.We discuss:• Mick's background, education, and research focus• Why nutrition knowledge varies so much among athletes• The CRAAP test for spotting credible vs. unreliable sources• Study design: why it matters and how to interpret findings• The impact of social media on nutrition beliefs• Why building rapport is more important than “being right” in health communication• How ultra runners can take a more balanced approach to fuellingWhether you're an ultra runner curious about dialing in your nutrition, or simply someone trying to make sense of health information online, this episode will give you both clarity and practical tools.Follow Us:Instagram: @strongerstride | @lydia_mckay | @SophielaneYouTube: Watch on YouTubeFind Mick here: @chapp.oDiscount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
In this episode, Sophie Lane reflects on her recent experience with a bone stress injury, discussing the factors that contributed to it, the emotional impact of the diagnosis, and her plans for recovery. She shares insights on training load, nutrition, and the importance of support from friends during this challenging time.Follow Us: Instagram: @strongerstride YouTube: Watch on YouTubeFind Phil here: @phil.gore.ultrarunnerDiscount Codes: TAILWINDSTRONG – 15% off Tailwind STRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in! TSSP x
In this episode, Phil Gore, the Backyard Ultra world record holder, shares his BYU journey and we explore the reasons behind his success.Phil also addresses handling pressure and expectations, the balance of suffering and enjoyment in running, and his future aspirations, including the upcoming World Championships. His insights reflect a deep passion for running and a desire to push personal and human limits. Follow Us: Instagram: @strongerstride YouTube: Watch on YouTubeFind Phil here: @phil.gore.ultrarunnerDiscount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in! TSSP x
Sign up here - https://www.challengeforchange.org.ukCFC instagram - In this episode of the Stronger Stride podcast, host Sophie interviews her uncle David Fenton about his initiative, Challenge for Change, which aims to raise funds for local children's charities through a global fitness challenge. David shares his personal journey and the inspiration behind the challenge, emphasizing the importance of movement, community, and inclusivity. The conversation covers the logistics of participation, the impact on local charities, and the excitement surrounding the upcoming event.
207. REDs in Men: Luke Vanderfeen's Story of Recovery, Identity & OvertrainingToday we hear from Luke Vanderfeen, an Aussie physio and runner now based in London at The Running Room, where he works exclusively with runners. Luke recently went through a personal and professional turning point: being diagnosed with REDs (Relative Energy Deficiency in Sport).In this honest and powerful conversation, Luke shares his experience of REDs from both sides of the treatment room — as a physio and as a patient. He talks about the warning signs he missed, what his training looked like at the time, and the physical and emotional toll of underfueling. Most importantly, he walks us through his recovery process, how he's reframed his relationship with running, and the importance of identity beyond sport.We discuss:• What REDs actually is (and why it's not just for elite women)• Luke's signs, symptoms, and training load at the time• The treatment process and key turning points• The impact of comparison, identity, and social pressure• Why asking “why do I run?” can change everythingThis episode is a must-listen for anyone navigating performance, energy availability, or just trying to find balance in their training. Candid, insightful, and grounded in experience, Luke's story is one so many runners will connect with.Follow Us:Instagram: @strongerstride | @lydia_mckay | @fed.collaborativeYouTube: Watch on YouTubeFind Luke here: @iknowaphysioDiscount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
206. Quick Fixes for Knee Pain That Aren't a Waste of Time (a running physios perspective)Today we dive into one of the most common running complaints: knee pain. In particular patellofemoral pain and ITB syndrome, we explore the world of quick fixes and whether they are worth your time.Lydia breaks down common tools and strategies used to manage knee pain like a physio, she covers taping, orthotics, soft tissue release, stretching, gait changes and terrain modifications. She explains when they work, when they don't, and why. Backed by physio knowledge and practical experience, this episode offers a clear take on how runners can get out of trouble quickly without missing the bigger picture.We cover:• Why quick fixes might not be so bad after all bad• Orthotics, taping, and the place for both• How cadence changes reduce load at the knee• Foam rolling, massage guns, and soft tissue hacks• Why load management still matters most• Key strategies for long-term preventionIf you've ever Googled “how to fix knee pain fast” or reached for the tape pre-race, this episode will help you separate the fads from the fundamentals.TIMESTAMPS:00:00 Introduction to Knee Pain Solutions02:38 Understanding Quick Fixes for Knee Pain05:28 Assessing Knee Pain and Injury Management07:57 Orthotics and Taping Techniques10:29 Running Modifications for Pain Relief15:50 Hands-On Techniques and Soft Tissue Release22:54 Pain Management and Long-Term Strategies32:37 Final Thoughts and Key TakeawaysSupport Us:https://buymeacoffee.com/strongerstrideFollow 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 McKay discuss various topics related to running, including upcoming community events, the importance of understanding DVT and blood clots, insights from running coaches, and personal training updates. They delve into the concept of DNF (Did Not Finish) and the balance between hard work and enjoyment in running. The conversation also touches on mental resilience, the joy of competition, and exploring new hobbies like cycling and cross-training.Follow Us:Instagram: @strongerstride | @sophielane | @lydia_mckay YouTube: https://www.youtube.com/@strongerstride Support Us: https://buymeacoffee.com/strongerstride
204. Female Athlete Physiology + REDs in Runners with researcher Melissa LodgeThis episode explores one of the most important but often misunderstood topics in endurance sport: Relative Energy Deficiency in Sport (RED-S).Lydia is joined by Mel Lodge, PhD candidate and founder of the popular Instagram page Fed Collaborative, to break down the science, the signs, and the real-life implications of under-fuelling, especially in female athletes.Together, they explore the research gaps in female physiology, how the menstrual cycle fits into the performance puzzle, and why carbohydrates are essential, not optional. Whether you're an athlete, clinician, or coach, this episode is a must-listen for understanding how to fuel smarter, not just harder.We cover:- What RED-S is and why it's so common in endurance sports- The warning signs of under-fueling- Why research often overlooks female athletes- How the menstrual cycle impacts training- Why carbs are non-negotiable- Building a multidisciplinary team around the athlete- Listener Q&A: hormone health, fuelling strategies, and moreIf you've ever wondered whether you're fuelling enough, or how your cycle might be affecting your training, this episode will give you clarity and confidence.Follow Us:Instagram: @strongerstride | @lydia_mckay | @fed.collaborativeYouTube: Watch on YouTubeFind Melissa her: @fed_collaborative https://www.instagram.com/fed_collaborative?utm_source=ig_web_button_share_sheet&igsh=ZWkwMDY2OTh1ZzF3 Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!TSSP x
This episode was inspired by this article by the wonderful Tara from Coogee Run Club - https://www.bodyandsoul.com.au/health/health-news/marathon-running-deep-vein-thrombosis-risk-blood-clot/news-story/7b1358593ed07953ec08b7f5d9c0f105 Thanks for listening!!@strongerstride
Find Greta here: Rejoov - https://www.instagram.com/rejoovrunners/Greta - https://www.instagram.com/greta_truscott/Rejoov - https://rejoovrunners.com.au/If you're interested to join any of Rejoov's sessions, or discuss individual online coaching, check out the Rejoov website or message Greta on instagram! In this episode of the Strongest Ride podcast, Greta Truscott, a renowned running coach and accomplished athlete, shares her inspiring journey in the world of running. From overcoming numerous injuries in her youth to becoming a competitive ultra runner, Greta discusses her coaching philosophy, emphasizing sustainable training and injury prevention. She reflects on her experiences in various races, the challenges she has faced, and her current training regimen as she prepares for future events. Greta also highlights the importance of community in running and her commitment to helping others achieve their goals.We are even bigger fans of Greta now after this conversation, so much value, wisdom and expertise while also being so humble and selfless. Chapters00:00 Introduction to Greta Trescot03:01 Greta's Early Running Journey08:02 Transition to Competitive Running10:32 Becoming a Coach14:17 Injury Prevention and Management19:03 Training Intensity and Group Dynamics22:09 Long-Term Performance vs. Short-Term Gains23:56 Highlights of Greta's Racing Career28:38 Challenges Faced in Racing32:01 Current Training and Future Goals40:23 Favorite Running Shoes and Community Engagement
201. Should I change my cadence? Performance vs Injury PreventionToday we dive into the world of running cadence; a commonly discussed but often not well practiced element of running performance and injury prevention.Lydia breaks down what cadence actually is, why it may or may not matter, and how small changes in step rate can influence biomechanics, injury risk, and efficiency. Backed by evidence and real-world clinical experience, this episode offers a clear and practical take on whether (and how) you should adjust your cadence.We cover:What cadence is and how to measure itThe link between cadence, running economy, and injury riskHow changing cadence affects loading patterns in the bodySmall changes matter; shoes and foot-strike patternsAnecdotal evidence from the clinic and on the trailsIf you've ever wondered whether you should increase your cadence, or how to do it without causing new issues, this episode will give you the clarity (and caution) you need.TIMESTAMPS:00:00 Introduction to Cadence and Step Rate01:58 Understanding Cadence: What It Is and Why It Matters07:49 The Individual Nature of Cadence and Its Impact on Performance11:23 Research Insights on Cadence and Running Biomechanics20:31 Practical Applications: Adjusting Your Cadence Safely28:11 The Balance of Cadence and Injury PreventionFollow Us:Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WADiscount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha SunscreenThanks for tuning in!TSSP x
200. Bec Putna on Life After Elite Sport: Identity, Balance & MotivationIn our 200th episode (
In this episode of the Stronger Stride podcast, Sophie discusses various running-related questions, focusing on the importance of cross training, safe mileage increase, heart rate training, and the significance of tapering before races. The conversation also covers how to get back into running after a break, what gear to bring on race day, and how to manage pain and injuries effectively. The insights provided aim to help runners of all levels improve their training and performance while minimizing injury risk.Chapters00:00 Introduction to Running Q&A01:09 How Many Days Should I Run?04:07 Increasing Mileage Safely10:49 Understanding Easy Runs13:38 Structuring Your Training Week15:31 Tapering for Races18:24 Race Day Gear Essentials20:24 Running Through Pain24:13 Dealing with Recurring InjuriesFollow 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
Watch the YouTube recap - I got an entry to UTA100 one week before the event and this is how it went!https://youtu.be/TrA3dXukiC0In this episode of the Strongest Stride podcast, hosts Lydia McKay and Sophie Lane catch up for their quarterly catch-up-isode, briefly reflecting on recent episodes, diving into Sophie's UTA experience and recapping Lydia's bone stress injury progress. The conversation highlights the emotional journey of runners and the challenges faced on the trails, especially at night. The episode emphasizes the significance of consistency, preparation, and support in the running community. In this conversation, Lyds & Soph delve into the emotional and psychological aspects of endurance running, particularly focusing on the decision-making process during challenging moments. They explore the motivations behind running, the importance of understanding one's values, and the balance between pushing limits and recognizing when to stop. Follow us on Instagram @strongerstride
This episode delves into the serious condition of rhabdomyolysis, commonly referred to as rhabdo, particularly in the context of endurance sports. The host explains the basics of rhabdo, its causes, and the specific risks associated with ultra-running. Key risk factors such as prolonged exertion, dehydration, and heat stress are discussed, along with the symptoms to watch for, including muscle pain, weakness, and dark urine. The conversation emphasizes the importance of proper training, hydration strategies, and listening to one's body to prevent rhabdo. Treatment options are also briefly covered, highlighting the need for medical intervention in severe cases. The episode concludes with a reminder of the extreme nature of ultra-running and the importance of awareness and preparation.Connect with us:
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
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