The Stronger Stride Podcast

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...

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 Training

Double Threshold

Matt Hansen Threshold Training

...

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%20...

217. Structuring Your Training Week + Your Most Common Questions

In 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...

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.<...

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 Science

In 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 diet...

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.

<...

112. Returning To Running After 6 Months Off: Bone Stress Diaries

Today Lydia discusses her return to run journey coming back from 6 months off with a bone stress injury. She discusses;

We are so grateful for your continued support of the show.

Follow Us: Instagram: ⁠ @strongerstride | @lydia_mckay | @Sophielane⁠

Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen

...

​ Nutrition Insights for Ultra Runners: Research, Misinformation & Balance with Mick Chapman

In 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...

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 YouTube⁠⁠⁠

Find Phil here: ⁠⁠⁠⁠@phil.gore.ultrarunner⁠⁠

Discount Codes:

TAILWINDSTRONG – 15% off Tailwind

STRONGERSTRIDE – 15% off Vivobarefoot shoes

STRONGER15 – 15% off Skorcha Sunscreen

Thanks for tuning in! TSSP x

Duration: 00:37:51

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 YouTube⁠⁠

Find Phil here: ⁠@phil.gore.ultrarunner⁠

Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE –...

Sign up here - https://www.challengeforchange.org.uk

CFC instagram - @challengeforchangeglobal

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 & Overtraining

Today 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 look...

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 expe...

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...

204. Female Athlete Physiology + REDs in Runners with researcher Melissa Lodge

This 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...

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...

201. Should I change my cadence? Performance vs Injury Prevention

Today 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...

200. Bec Putna on Life After Elite Sport: Identity, Balance & Motivation

In our 200th episode (🎉), we’re joined by the thoughtful and multifaceted Bec Putna; a former elite lacrosse player turned triathlete, marathoner, writer and content creator. Bec shares her evolving relationship with sport, mental health, and identity through transitions across countries, disciplines, and stages of life.

We dive into:

Moving from U.S. college lacrosse to life and training in Australia

Identity shifts after leaving elite sport

Navigating mental health and the pressure to constantly achieve

Managing race...

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.

Chapters

00:00 Introduction to Running Q&A

01:09 How...

Watch the YouTube recap - I got an entry to UTA100 one week before the event and this is how it went!

https://youtu.be/TrA3dXukiC0

In 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...

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...

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 @kmwomenshealth

Wesbite...

195. Stress Fractures and Bone Health in Runners
Bone 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:

194. Breathing Physiology For Runners: Performance, CO₂ Tolerance & Inspiratory Muscle Training with James Fletcher

Breathing 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...

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 Ultra

02:31 Understanding the Backyard Ultra Format

04:10 Sophie’s Motivation for Participating

06:17 Training Strategies and Preparation

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:

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...

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
...

189. Mr Top Run - Paddy O'Brien

Summary

In 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...

Thanks for listening!

187. Josh Phillips: The Mindset & Training Behind one of Australia's Best Middle Distance Runner

What does it take to become the Australian Mile Champion? 🏆

In this episode, we sit down with Josh Phillips, a Sydney-based middle-distance runner who recently claimed the national title in the mile. Josh is both and incredibly talented and hard working athlete who takes a meticulous yet sustainable approach to his training. Josh takes us behind the scenes of his training, racing, and mindset—sharing the key lessons he’s learned from competing at an elite level.

We dive into:

186. Should Runners Be Stretching? What The Science Says On Flexibility, Performance & Injury Prevention

Stretching before a run—does it actually help or could it be holding you back? 🤔

In this myth-busting, science-packed episode, we’re diving deep into the research on stretching, injury prevention, and performance. You’ll discover why some stiffness might actually be your secret weapon for better running economy and why strength training—not stretching—could be the key to staying injury-free.

We'll cover:

- What stretching actually does to your muscles...

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_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

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

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...

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...

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...

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<...

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% o

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 runner

This 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 yo...

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...

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

<...

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://buyme...

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 d...

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

​ Performance Nutrition with Sammy Staines 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;

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...

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...

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

...

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<...

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 ta...

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...

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;

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/

...

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

<...

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...

*Trigger Warning - this conversation discusses suicide. Please skip this episode if this brings anything up for you. Or call lifeline on 13 11 14.

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...

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_s...

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...

*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

...

In today’s episode, we discuss your most common questions around training more effectively, cross-training, recovery strategies, transitioning from road to trail, how to get faster and so much more!

Check out Brodie's Podcast

⁠Check out Brodie's Book⁠

In this episode, Sophie chats through a few ideas she has around some key things to consider when training for a marathon.

144. Run 4 Resilience

Today’s ep we were joined by two well respected expert health professionals, Elise Falloon Social Worker, Running Coach and founder of Strength To Strength Mental and Physical Healthcare, and Mick Chappman returning guest, Accredited Nutritionist, masters in Public Health and founder of My Health Pledge. Both have a passion for physical and mental health, and have used their expertise and love for running to create a 12 week program to combat lonliness by bringing people together through running. The program is designed for beginner runners wanting to train for a 10km with th...

Lauren Marshall has recently put herself on the Australian ultra-running map by finishing Sydney's Backyard Ultra as the last female standing, completing 30 yards (over 200 kilometres).

In this episode we discuss:

- Lauren's introduction to running

- The importance of community

- Internal motivation to challenge herself

- Her first backyard ultra experience

- Her recent backyard ultra win, including details on:

Pacing, nutrition, gear, tent set-up, motivation, checklists, the importance of having a good crew and so much more.

<...

Lauren Marshall has recently put herself on the Australian ultra-running map by finishing Sydney's Backyard Ultra as the last female standing, completing 30 yards (over 200 kilometres).

In this episode we discuss:

- Lauren's introduction to running

- The importance of community

- Internal motivation to challenge herself

- Her first backyard ultra experience

- Her recent backyard ultra win, including details on:

Pacing, nutrition, gear, tent set-up, motivation, checklists, the importance of having a good crew and so much more.

<...

Today's solo ep is all about tendons and optimal loading patterns.

Lydia first runs you through her training update and reflections on her recent injury. Lots of reflections about identity, purpose and innate desire for progression. Following this the chat on tendons starts around 30 mins, which covers the essentials when it comes to tendon loading and rehab for runners.

What I cover in this ep;

- understanding lower limb tendons and their role in running

- tendon adaptation to mechanical stimuli, tensile vs compressive vs...

Johanna Garton is a three-time author with her most recent book; All in Stride, released this month.

Her book details the gripping and inspiring stories of elite runners Elvin and Shadrack. Beginning with their upbringing in Kenya, Garton follows the runners through their journeys to the United States, competing for Division One universities, their romance during college, and ultimately their service as U.S. soldiers and professional runners. More than just a running story, All in Stride takes readers behind the scenes to explore the difficulties Elvin and Shadrack faced, including adjusting to an entirely new culture...

Last weekend Soph went down to Canberra to run the Half Marathon. Have a listen to hear how the training block and race went.

Thanks so much for your support!

You can find us here:

Instagram: ⁠⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Check out our latest Youtube video⁠⁠⁠⁠⁠⁠

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

139. Running A Marathon With Parkinsons Disease

Dean Laws is an everyday Aussie bloke who got a heartbreaking diagnosis of Parkinsons disease at 52 years old. Today, 12 years later, he's run 2 marathons and claims to be in the best shape of his life. Dean tells about his sporty upbringing, competing in triathlon and his first Parkinsons symptoms. He delves into the process of diagnosis and the impact this had on his mental health as well as physcial symptoms. As someone who loved living an active life it was devastating to see it all start to slip...

138. Returning to running after nearly a year off!

Today’s solo ep with Lydia is all about the comeback from zero to hero! She takes you through her injury journey the last 12 months and how she’s returning to running.

She covers;

Refe...

137. Jamie Mittleman - Women In Sport Jamie is the founder of Flamer Bearers, a global storytelling platform, shining a light on the untold stories of Women Olympians and Paralympians. Jamie has a strong belief that everyone deserves to have role modes in sport and is determined to create a space where women and para-Olympian’s feel valued and empowered. We covered; - earning a living in elite sport - equal representation and opportunities across disadvantaged athletes - differences between Para Olympics vs Special Olympics - the importance of sharing stories and the power of building communities around athletes You ca...

Check out these episodes for more info:

- ⁠Interval Training Fundamentals⁠

- ⁠VO2max & Lactate Threshold w/ Nick Jankovskis⁠

- ⁠Measuring Training Intensity⁠

Topics:

- Quick catch-up

- Basic overview of zone 2 / polarized training

- Why running fast is important

- Lactate threshold

- Running mechanics

- Race preparation

- How to safely introduce speedwork

- How to implement strides & tempo work

Send me a DM on instagram ⁠...

Trigger Warning: The contents of this episode involve discussions of mental health & suicidal ideation. If this raises any concerns for you please call Lifeline on 13 11 14

135. Lachy Cameron Running 1000km for mental health Lachy Cameron is a mental health advocate about to attempt a record breaking run from Brisbane to Sydney in May 2024, covering aprox 100kms/day for 10 days straight. Lachy's only been running a few short years, making his ambitious ultra running attempt nothing short of inspiring and mind boggling. What's makes this run even more special is the story behind it and the...

Get your Stronger Stride hat now! - https://forms.gle/FsD5qf7naREYzqE9A

In this episode, Sophie goes through a detailed summary of her experience at Ultra Trail Tarawera. Talking all about the highs, lows and everything in between.

Did it go to plan?

Did she reach her goal?

Whats next?

You can find us here:

Instagram: ⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠@sophielane⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Check out our latest Youtube video⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Sign up to our newsletter⁠⁠⁠⁠

Discount Codes:

TAILWINDSTRONG ⁠⁠⁠⁠⁠⁠⁠⁠www.tailwindnutrition.com.au⁠⁠⁠⁠⁠⁠⁠⁠ for 15% off Tailwind's premium H...

In this weeks episode, Sophie sits down with Tim Locke from The Distance Collective to dive deep on his coaching philosophy's, how to approach training for a 50k a detailed debrief on Sophie's Tarawera 50k program.

We discuss:

- How Tim's coaching philosophy has evolved

- The importance of being adaptable and fluid with your training

- Prioritising long term development rather than instant gratification

- Things to consider when training for a 50k ultra

- Overview of Sophie's Tarawera program

<...

Should you hire a coach?

131. Nick Youngquest - Make Sydney a Major It was an honour to be joined by Nick Youngquest, Sydney Marathon Ambassador and former professional Rugby League Footballer. Nick has a passion for the marathon event and is determined to help make it part of the Abbots World Major. We hear all about why Nick find the marathon so inspiring, his purpose behind running and why he wants you to get involved. We discuss: - who is Nick Youngquest, professional sports background + journey into the marathon event - Running in the footsteps of the elites - Inclusivity, community + purpose - What makes...

In today's ep, Sophie discusses some strategies to think about during race week! What should you do 24-72hrs prior to the event and what to do on the morning of, to make sure you have the best day. She dives into carb loading, hydration, logistics, products etc.

If you'd like some more information on any of the topics mentioned, check out these episodes:

- Nutrition

- GI issues

- Tapering

- Shoes

- How to train for your first 5k

<...

129. Diagnosis and Management of Tibial Stress fractures with physiotherapist Beau Tyrrell Beau is a physiotherapist with a special interest in sports rehab and bone stress injuries. Beau has worked as head physio for a number of rugby teams across Sydney, is qualified as a strength and conditioning coach, lover of active gym based rehab and physio nerd amongst other things. Beau has next level passion when it comes to diving into the research and ensuring his patients have the most successful return to sport possible. Beau works alongside Lydia at the Running Room, regularly treating and rehabbing runners following bone...

*Interview starts at 22:30

Aidan Muir is an Accredited Sports Dietitian who has a passion for synthesising the most up to date evidence on nutrition to optimise performance for the everyday athlete. He has an absolute wealth of knowledge and we got to pick his brain on everything that a runner needs to know when it comes to food and diet around performance and overall health.

We chat on;

- wholefood carbs v simples sugars > performance + long term metabolic health

- beetroot juice + caffeine dosage for...

If you've tried to get into running but just feel like every run is too hard and you can't get very far, maybe you just need to slow down! Understanding what easy, moderate and hard intensities should feel like is a fantastic way to take your training to the next level.

In this episode, Sophie discusses what intensity is, why it matters and SIX different methods of measuring and prescribing it. Including:

- The talk test

- RPE

- Heart rate

- Lactate threshold

- Pace

REGISTRATIONS OPEN 9am 16th January:

www.coastalascent.com.au

The Coastal Ascent is back on the 9th of June, 2024 with some super exciting updates. Recently announced as part of the Golden Trail Series, The Coastal Ascent will showcase Australia's best trail runners while also catering for those looking to complete their first event.

There is going to be a HUGE 'party zone' halfway through the course which will allow runners to be supported by their run clubs, friends & family while also amping them up and lifting the energy massively. As Tom said; there...

In Today's episode we chat to Hugh Mason; Exercise Physiologist and Strength & Conditioning Coach about his philosophy's on returning to running post-injury and rehabilitation more broadly.

Specifically, we speak about how sleep and stress can delay the recovery process and why we need to look beyond the physical indications of injury.

We also chat about how to schedule and structure your running and rehab sessions as well as some frameworks around returning to sport following an injury.

It was a great conversation and we...

In this episode, Soph and Lyds chat about the highs and lows of 2023, including some of our most popular podcasts episodes, training and racing highlights and of course some reflections from Lydia.

We'd love to hear how your year has been and what your plans are for 2024! Leave a comment on Spotify or send us a DM on Instagram.

Instagram: @strongerstride @sophielane @lydia_mckay

Check out our latest Youtube video

Sign up to our newsletter here

Discount Codes:

...

Harry is a passionate running focused Physio and Strength & Conditioning coach who is dedicated to getting runners back to what they love doing! His experience ranges from treating runners with crippling injuries right up to preventative strength and conditioning as well as running performance, biomechanics and hands on treatment.

Harry’s approach to running injuries involves a dive into the individuals ecosystem considering everything from sleep, stress, biomechanics, physiology and more. Personally, Harry loves running and has competed in various events over the world, including many marathons and ultramarathons. Harry states that although he will never be co...