The Stronger Stride Podcast: Recent Episodes
Stronger Stride
A fortnightly podcast about how running can be a tool to enhance your life. We speak to 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, are passionate about running and are excited to help you run stronger!
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.hardie
Follow Us on Instagram: @strongerstride | @lydia_mckay | @sophielane
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Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
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- 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 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 sessions
If 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 Training
06:48 Optimizing Training for Performance and Injury Prevention
14:29 Structuring Your Training Week
21:55 Understanding Strength Training for Runners
29:35 Tapering Techniques for Peak Performance
32:49 Strength Training Timing and Bone Health
35:05 Full Body Training vs. Split Training
39:03 Rest Days and Recovery Strategies
43:29 Balancing Strength Training and Running
47:00 The Importance of Strength Training for All Runners
51:48 Understanding Muscle Soreness and Overtraining
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks 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 | @sophielane
Like what we do? Support us - https://buymeacoffee.com/strongerstride
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in!
In this episode, Sophie and Lydia catch up on:
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Sophie’s bone stress injury updates
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Lydia’s return to run post-injury
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The ups and downs of training and recovery
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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 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 instead
Whether 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 YouTube
Find Hanah here: @hanahmills
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks 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 | @sophielane
Like what we do? Support us - https://buymeacoffee.com/strongerstride
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in!
- 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;
- Factors leading to injury
- Strength and plyometric regime
- Walk run plan
- Reflections on time off
- Identity and purpose outside of running
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
Thanks for tuning in!
TSSP x
- 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 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 fuelling
Whether 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 YouTube
Find Mick here: @chapp.o
Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen
Thanks 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 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
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 – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in! TSSP x
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 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 everything
This 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.collaborative
YouTube: Watch on YouTube
Find Luke here: @iknowaphysio
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks 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: kneepain. 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 prevention
If 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 Solutions
02:38 Understanding Quick Fixes for Knee Pain
05:28 Assessing Knee Pain and Injury Management
07:57 Orthotics and Taping Techniques
10:29 Running Modifications for Pain Relief
15:50 Hands-On Techniques and Soft Tissue Release
22:54 Pain Management and Long-Term Strategies
32:37 Final Thoughts and Key Takeaways
Support Us:
https://buymeacoffee.com/strongerstride
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks 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
- 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 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 more
If 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.collaborative
YouTube: Watch on YouTube
Find 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 Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks 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.
Chapters
00:00 Introduction to Greta Trescot
03:01 Greta's Early Running Journey
08:02 Transition to Competitive Running
10:32 Becoming a Coach
14:17 Injury Prevention and Management
19:03 Training Intensity and Group Dynamics
22:09 Long-Term Performance vs. Short-Term Gains
23:56 Highlights of Greta's Racing Career
28:38 Challenges Faced in Racing
32:01 Current Training and Future Goals
40:23 Favorite Running Shoes and Community Engagement
- 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 how to measure it
- The link between cadence, running economy, and injury risk
- How changing cadence affects loading patterns in the body
- Small changes matter; shoes and foot-strike patterns
- Anecdotal evidence from the clinic and on the trails
If 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 Rate
01:58 Understanding Cadence: What It Is and Why It Matters
07:49 The Individual Nature of Cadence and Its Impact on Performance
11:23 Research Insights on Cadence and Running Biomechanics
20:31 Practical Applications: Adjusting Your Cadence Safely
28:11 The Balance of Cadence and Injury Prevention
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
- 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-day nerves and growing through marathon experiences
- Journaling for reflection and aligning with your ‘why’
- Finding balance in training and using cross-training creatively
- Social media’s influence on how we view fitness
- Why it’s okay for not every training block to be about performance
This one’s for anyone figuring out how to train, race, and live with intention and joy.
Follow Us:Instagram: @strongerstride | @sophielane | @lydia_mckay | @becputnaYouTube: Watch on YouTube https://www.youtube.com/@strongerstride
TIMESTAMPS:
00:00 Celebrating Episode 200: Introduction to Bec Putna
01:11 Bec's Athletic Journey: From Lacrosse to Triathlons
06:40 Cultural Differences in Sports: Australia vs. America
12:52 Navigating Life Changes: Returning to Australia
15:58 Finding Balance: The Shift to Running and Triathlons
18:51 The Impact of Competitiveness on Mental Health
22:41 Social Media and Fitness Trends: A Double-Edged Sword
23:44 Finding Balance in Exercise
24:54 Understanding Your 'Why' in Sports
27:17 Daily Reflection and Journaling Practices
29:56 Managing Race Nerves and Expectations
35:09 Contrasting Marathon Experiences
42:11 The Importance of Cross Training
45:54 Advice for New Challenges in Sports
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
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 Many Days Should I Run?
04:07 Increasing Mileage Safely
10:49 Understanding Easy Runs
13:38 Structuring Your Training Week
15:31 Tapering for Races
18:24 Race Day Gear Essentials
20:24 Running Through Pain
24:13 Dealing with Recurring Injuries
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks 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/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 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:
📸 Instagram: @strongerstride | @lydia_mckay | @sophielane
🎥 YouTube: Watch on YouTube @strongerstride
Discount Codes:
🏃♂️ TAILWINDSTRONG – 15% off Tailwind Nutrition for premium hydration & recovery
👟 STRONGERSTRIDE – 15% off Vivobarefoot shoes
☀️ STRONGER15 – 15% off Skorcha Sunscreen
Thanks for listening & supporting the show! Let us know your biggest takeaway from this episode.
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 - https://www.kmwomenshealth.com.au
Book a session - HERE
Connect with us:
📸 Instagram: @strongerstride | @lydia_mckay | @sophielane
🎥 YouTube: Watch on YouTube @strongerstride
Discount Codes:
🏃♂️ TAILWINDSTRONG – 15% off Tailwind Nutrition for premium hydration & recovery
👟 STRONGERSTRIDE – 15% off Vivobarefoot shoes
☀️ STRONGER15 – 15% off Skorcha Sunscreen
Thanks for listening & supporting the show! Let us know your biggest takeaway from this episode.
- 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:
- Bone physiology - what bone stress injuries are, how and why they happen
- Fuelling - energy availability, REDs, hormonal function and it's impact on bones
- Bone Mineral Density testing - DEXA Scans, osteopenia vs. osteoporosis. Management pathways.
-
Effective bone training - exercises you can start right now
-
Whether 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 Injuries
02:32 Understanding Bone Stress and Stress Fractures
05:06 Personal Experience with Bone Stress Injury
07:50 Symptoms and Diagnosis of Bone Stress Injuries
10:49 The Importance of Early Intervention
13:29 The Dynamics of Bone Health
16:11 The Role of Osteoclasts and Osteoblasts
19:00 Adapting Bone Health Through Activity
26:06 Understanding Bone Healing and Density
29:59 The Impact of Energy Deficiency in Sports
34:33 Differentiating Bone Stress Injuries
40:34 Factors Leading to Bone Stress Injuries
46:05 Exploring Osteopenia and Its Implications
51:19 Understanding Osteopenia and Bone Density
53:51 The Role of Exercise in Bone Health
01:01:21 Principles of Bone Adaptation
01:10:59 Managing Bone Stress Injuries
01:14:17 New Chapter
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
Let 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 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 you experience the calming effect of proper breath control firsthand.
We cover:
- James's background and introduction to breath training
- Breathlessness in runners: why it’s not just about fitness
- CO₂ sensitivity and performance anxiety
- Breath hold training and its connection to red blood cell production
- Inspiratory muscle training and how to get started
- Breathing techniques for recovery and in-run focus
- A live breathwork exercise to calm the nervous system
Whether 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 James
Follow Us:Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTube
Discount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha Sunscreen
Thanks 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 Ultra
02:31 Understanding the Backyard Ultra Format
04:10 Sophie’s Motivation for Participating
06:17 Training Strategies and Preparation
12:16 Reflections on Training and Mental Resilience
18:26 Event Day Experience and Support Crew Dynamics
24:36 The Power of Mental Acceptance in Endurance Running
27:30 Navigating Low Points: Strategies for Endurance
33:24 The Role of Music and Motivation in Long Runs
37:24 The Joy of Community and Support in Endurance Events
47:28 Reflections on Training and Future Goals
50:19 Building Aerobic Capacity and Speed
53:28 Blister Management and Nutrition Strategies
55:14 Reflections on Accomplishments and Personal Growth
01:00:27 The Importance of Mental Recovery
01:03:28 Future Plans and New Adventures
In this episode we’re joined by Grace Wearne; community run leader, Nike Running expert, and vibrant voice in the Sydney running scene. Grace shares her journey into running, how it helped her navigate a challenging start in life, and why community is at the heart of everything she does.
We cover:
- Grace’s story - From non-runner to run leader and advocate
- The power of community - How run clubs foster belonging and connection
- Redefining success - Letting go of pace obsession and racing for joy
- Supporting women in running - Challenges, empowerment, and inclusive spaces
- Identity & authenticity - Balancing your ‘why’ and finding joy in the journey
- The little things that matter - Sports bras, safety, and showing up
This episode is a reminder that running is so much more than training plans and finish lines - it’s about people, purpose, and connection.
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
In this episode of the Strongest Stride podcast, hosts Sophie Lane and Lydia reflect on their experiences during the first quarter of the year, discussing their training updates, injuries, and personal growth. They delve into Lydia's recent bone stress injury and the implications for her health, while also exploring new activities and future plans. Sophie shares her progress in training and the importance of consistency, emphasizing the journey of growth in their running endeavors. In this engaging conversation, Lydia and Sophie reflect on their running journeys, discussing past experiences, training challenges, and the mental preparation required for upcoming races. They explore the importance of nutrition and consistency in training, recap previous podcast episodes, and delve into the science of stretching and injury prevention. Insights from elite athletes and personal anecdotes enrich the discussion, making it a valuable resource for runners and fitness enthusiasts alike.
- Personality Traits, Motivation and Running Performance
What does the research say about motivation and exercise consistency? Is there a secret code or personality profile that leads to sustainability and/or high performance? Well today you'll have your answers!
We are covering the science on what promotes consistency, personality traits associated with adherence and things to avoid.
We cover:
-The Influence of Personality Traits on Training Consistency – How traits like conscientiousness and extraversion impact exercise habits.
- The Science of Motivation – What research says about intrinsic vs. extrinsic motivation
-Burnout & Mental Barriers – How stress, anxiety, and pressure influence training
-The research approved recipe for sustainable training
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
- 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 his nutritional changes for optimal performance. The episode concludes with a light-hearted discussion about running gear and future plans for the running community.
Join Top Run on Wednesday's at 6:25pm from the Robertson Gates, Centennial Park!
https://www.instagram.com/toprunrunclub/
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:
- The structure of his weekly training & why threshold workouts are crucial
- How he fuels his body for performance & recovery
- The mental side of racing: managing expectations & race-day mindset
- The importance of a strong coach-athlete relationship
- His shoe lineup for training & competition
- Why embracing discomfort is essential for growth
If you’re looking for insights from one of Australia’s top middle-distance runners, this episode is packed with practical takeaways to help you train and race smarter.
Connect with us:
📸 Instagram: @strongerstride | @lydia_mckay | @sophielane
🎥 YouTube: Watch on YouTube @strongerstride
Discount Codes:
🏃♂️ TAILWINDSTRONG – 15% off Tailwind Nutrition for premium hydration & recovery
👟 STRONGERSTRIDE – 15% off Vivobarefoot shoes
☀️ STRONGER15 – 15% off Skorcha Sunscreen
Thanks for listening & supporting the show! Let us know your biggest takeaway from this episode.
TSSP x
- 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 & performance
-
Whether stretching prevents injuries (or if that’s just a myth)
-
Why elite runners might want to be stiff (yes, really!)
-
The best warm-up strategies backed by science
If you’ve ever wondered "Should I be stretching?", this episode is for you. Expect fun, engaging science, practical takeaways, and some serious aha moments!
Research Mentioned:
- "The Effects of Different Warm-Up Methods on Explosive Strength" (2023, Systematic Review & Meta-Analysis)
- "Effects of Stretching on Strength, Endurance & Power" (2024, Systematic Review & Meta-Analysis)
- "To Stretch or Not to Stretch?" (2009, Systematic Review)
- "The Effectiveness of Exercise Interventions for Injury Prevention" (2016, Systematic Review & Meta-Analysis)
- "Running Economy & Lower Extremity Stiffness" (2022, Systematic Review & Meta-Analysis)
This episode will challenge what you thought you knew about stretching—and give you the tools to train smarter.
Connect with us:
📸 Instagram: @strongerstride | @lydia_mckay | @sophielane
🎥 YouTube: Watch on YouTube @strongerstride
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition for premium hydration & recovery
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for listening & supporting the show! Let us know if this episode changed your approach to stretching!
TSSP x
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
- I've torn my calf...now what?
Last week I tore my calf and so I thought I'd take you through the physio's guide to identifying and rehabbing a calf tear. The to-dos and not-to-dos which you can try out yourself.
This ep covers;
-
calf anatomy and role in running
-
risk factors for calf tears; types of movements and sports
-
isometrics, strengthening and stretching guide
-
plyos and return to run
-
prevention and advice to the non-injured runner
Thankyou for supporting the show
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
- TAILWINDSTRONG: 15% off Tailwind Nutrition for premium hydration and rebuild products
- STRONGERSTRIDE: 15% off Vivobarefoot shoes
- STRONGER15: 15% off Skorcha Sunscreen
Thanks for all the love and support!TSSP x
- Multiple stress fractures to podium finish at UTA100k with Juliette Soule
Juliette Soule is a Sydney based trail runner, born in Christchurch NZ.
Juliette has surged onto the scene debuting her first 100k during COVID times and most recently placing 2nd at Ultra Trail Kosciuszko 100km in November 2024. But her journey to the podium was anything but smooth.
Over the span of 1.5 years, Juliette faced three major bone stress injuries while pushing her ultra-training just that bit too much. Her comeback is a story of both grit and learning. As well as a mindset shift that has forced her to transform her love for running from an obsessive pursuit to a more balanced and sustainable passion. This is something Juliette admits she is still working on achieving.
In this episode, Juliette reflects on the training errors that led to her injuries and shares the hard truths of taking time off and rebuilding. She gives us an exclusive look into her Kosci training strategy, which included running just three days a week, and how she’s working to prevent future injuries. Whether you’re a seasoned runner or just starting out, Juliette’s insights on training smarter and redefining success are invaluable.
It was an absolute pleasure to have Juliette on the show—her story is equal parts inspiring and thought provoking.
Thankyou for listening
Follow Juliette:
Instagram: @juliettesoule
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_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
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
- Freya Brownin: Reframe Sessions
In this episode with friend of the show; Freya, we spoke about the complexities of the mental and emotional side of injury. How do we best support those around us who are injured or unable to do the thing that they love?
Freya works therapeutically with a range of individuals and groups, including teenagers, families, execs & athletes. She is particularly interested in supporting the emotional well-being and mental strength of individuals during and after injury. As a runner and ex competitive rower herself, she has experienced the challenges that injuries can bring, and the possibilities than can unfold with meaningful support.
The approach to Reframe Sessions is shaped by Freya's core training in systemic and narrative therapy. Problems are looked at in the context of the bigger picture of people’s lives. The way a problem affects - and is affected by - our relationships, the social and cultural factors that shape our experiences, and the way each of these influence the stories we tell about ourselves. We'll work together to identify the skills, values, and communities that can help reduce the influence of the problem on a person’s life.
Reframe Sessions use these ideas in combination with coaching techniques and mindset skills that tend to work well with athletes.
Find out more here: https://reframe-sessions.com/
Book a free 15min call with Freya: https://reframe-sessions.com/book
Follow Reframe Sessions on instagram: @reframe.sessions
Thank you for listening! Let us know what you think and don't forget to subscribe!
Soph & Lyds x
- Abandon Your Goals in 2025
What if I told you that abandoning your goals could lead to a more meaningful and fulfilling running experience? What if we already have all that we want? Or what if there was a way to get to where we want faster that meant we actually had to let go of specific and rigid goals?
Today Lydia challenges the conventional ideas around goal setting and popularised hustle culture. We live in a 'do more' world and this episode is going to cover why chasing the next big thing is actually holding you back.
Episode covers:
-
the problem with goals, the pitfalls of "heroic individualism" and comments on our obsession with hard work
-
journey over destination mentality, structures and habits rather than obsession over outcome.
-
mindfulness, ego and presence; how this affects our sense of self improvement and worth
-
defining personal values; what themes emerge in your life, what brings you joy?
Material Mentioned;
-
Brad Stulberg - 'The Practice of Groundedness'
-
James Clear - 'Atomic Habits'
-
Eckhart Tolle - ' A New Earth'
-
Hugh Van Cuylenburg - 'The Resilience Project'
-
Podcast: The Art Of Accomplishment '118. Pleasure' (https://podcasts.apple.com/au/podcast/the-art-of-accomplishment/id1540650504?i=1000670999823 )
We know you are going to love this one!
You can find us here:
@strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA
Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
- Wrapping Up 2024
Wowza how is the end of the year already here!?!
We decided to give y'all a wrap up of our year in running and review of our most memorable podcast episodes.
We chat about;
-
personal running highs and lows of 2024
-
most memorable runs; Europe, New Zealand and Backyard Ultra 100kms
-
injury struggles and comparison
-
Strava wrapped contention
-
goals for 2025; running and fitness
-
most inspiration and educational podcast of the year
-
most impactful podcast of the year
-
2025 Word Of The Year
We know you are going to love this one!
You can find us here:
@strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA
Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
Tia Bool - Ultra Trail Kosci 100km Recap
In this episode we spoke to trail runner Tia Bool about her recent success in trail and ultra events as well as her top 10 finish at Ultra-Trail Kosci 100k recently.
We know you are going to love this one!
You can find us here:
@strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA
You can find Tia on Instagram @tiabool
Discount Codes:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
Time to embrace the hot and sweaty runs!
Could they give us the gains we need?
How can we make sure we stay safe?
All of this and more will be answered in this episode but I'd also suggest checking out Episode 121. The Impact of Running in the Heat; to hear more about the science and physiology of heat training.
- Brian Lichi; skimo athlete + outdoor adventure enthusiast + trail 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 you heard that right). Brian talks on the sacrifices he makes as he builds up his training block with his eyes set on Olympic Qualifier for Italy 2026.
We know you are going to love this one!
You can find us here:
@strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA
You can find Brian here:
instagram: @brian.lichi
https://brianlichi.substack.com/?r=3z999d&utm_campaign=pub-share-checklist
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
- Diversify Your Training for Peak Performance
Lydia talks on the importance of diversifying your training to reduce injury risk, improve performance and improve overall adherence and longevity.
You can find us here:
@strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA
Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
We would like to acknowledge the Gadigal and Cammeraygal people of the Eora Nation, the Traditional Custodians of the land on which this podcast was recorded. We pay our respects to their Elders past, present, and emerging and extend that respect to all First Nations listeners. We recognize the enduring connection of the Gadigal people to this land, its waters, and skies, and honor their ongoing contributions to culture, knowledge, and community.
Nat Heath, a proud Noongar and Martujarra man and founder of TriMob, is on a mission to empower First Nations people through triathlon. After overcoming Guillain-Barré Syndrome in 2010, which left him temporarily paralyzed, Nat defied the odds by completing his first triathlon just eight months later. Since then, he's completed seven IRONMAN races, including the World Championships in Kona, and run 100km in a single day for NAIDOC Week, raising over $26K for charity.
With over 20 years of experience working with First Nations communities in education, health, and social policy, Nat combines his passion for sport with his commitment to improving health and well-being. Join us as we explore his incredible journey and mission to inspire others.
We are so grateful for Nat’s generosity in sharing his story and allowing us to better understand First Nations culture and the role that sport plays in empowering individuals.
How can you support?
- Celebrate the strengths of First Nations peoples
- Learn more about the country and land you are living on or travelling through
- Buy TriMob merch - https://www.trimob.org/shop
https://wynrepublic.com.au/collections/wyn-republic-x-tri-mob
- Join TriMob triathlon club - https://www.trimob.org/join-the-mob (add it as a secondary club if you already have a club)
Follow Nat:
@nativenatsdeadlypics
Follow TriMob:
@tri_mob
You can find us here:
@strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA
Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
- Sydney Running Community + Volunteering w Michael Distefano
It was long over due to get Miccy Dee on the pod to chat about all things Sydney running community and his involvement with volunteering at some of the biggest running events in Australia and the Southern Hemisphere.
We chat about;
-
Michael's background in sports and running
-
Sydneys growing running community + run club culture
-
Volunteering C2S + behind the scenes
-
Making Sydney Marathon an Abbotts World Major
We know you're going to love it. Thankyou for supporting the show!
Like what we do? We would love you support so that we can continue sharing our podcast with you! https://buymeacoffee.com/strongerstride
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
- Should Runners Ice Bath? Recovery Recommendations For Runners
Today Lydia chats about cold water immersion as a recovery strategy for running and strength training. She unpacks some of the research and talks on practical implications from the science.
Research mentioned:
https://pubmed.ncbi.nlm.nih.gov/35157264/
https://pubmed.ncbi.nlm.nih.gov/36744038/
https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12074
Like what we do? We would love you support so that we can continue sharing our podcast with you! https://buymeacoffee.com/strongerstride
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
- Should I focus more on distance or speed during training?
- How do I prevent overtraining or burnout?
- How do I run without getting tired so quickly?
- What’s the best way to recover from a long run?
- What should I do if I feel pain during a run?
- How do I know if I’m injured or just sore?
- When should I take rest days or reduce my mileage?
- Do I need energy gels or sports drinks during my runs?
- What are the best running shoes for my feet?
- How often should I replace my running shoes?
Like what we do? We would love you support so that we can continue sharing our podcast with you! https://buymeacoffee.com/strongerstride
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
Like what we do? We would love you support so that we can continue sharing our podcast with you! https://buymeacoffee.com/strongerstride
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount 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;
-
sugar myths and truths
-
processed vs wholefoods; fibre and training intensity
-
what are electrolytes and how much do we need
-
running specific supplements for performance and general health
-
training fasted; fat adaptation + carb availability
-
carb loading; what it looks like, how much + who for
You can find Sammy here https://www.idealnutrition.com.au/about/samantha-staines/ or on insta at @nourished.by.sammy
Like what we do? We'd love your support! https://buymeacoffee.com/strongerstride
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
00:00 - 25:00 - Lydia almost got bitten by a shark!
25:00 - 33:00 - Lydia's injury update
33:00 - 1:28:00 - Sophie's Backyard Ultra Plan
- Fuelling, pacing, support crew, sleep etc.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount 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
- Chronic Fatigue, Ironman Training + Inner Voice
Today we are joined by World Champs qualified ironman triathlete, triathlon coach, physiotherapist and ex-professional swimmer for Scottland, Sally Wood.
Sally is not only an incredible and well esteemed athlete, she's also a passionate coach and experienced musculoskeletal physiotherapist with a wealth of knowledge around training principals for endurance, performance and injury prevention.
This episode covers Sallys upbringing as a swimmer, transition into college life in the States as she studied and swam full time and her life following, loss of identity and how she re-found purpose through her lead up to her first Ironman Triathlon.
Sally went through a long period of unexplained fatigue following her first ironman which not only impacted her ability to train but also socialise, work and perform her day to day functions. Sally talks in detail about how she managed this and sort the help to eventually get back to normal life. There wasn't any quick fixes or supplements, Sal talks in detail on this. It was fascinating insight into living with an invisible illness and the impact that our inner voice has on our performance and mental wellbeing.
Sally gives some really valuable advice on balancing training discipline with space for recovery and listening to your body. A very challenging thing for anyone who thrives on hard work and athletic achievement.
We know you're going to love it!
Thank you so much for listening and supporting the show.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount 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
- Strength Principles For Runners
Our favourite topic revisited again, this ep is for you if you need a bit of purpose behind your strength work and a simple guide to formulate your ideal strength routine. We also answer YOUR listener questions.
We cover:
-
what is required to run and not get injured
-
muscle, tendons and bones in relation to running demands
-
what is strength training, what does it need to count
-
how hard should it feel, how to hit the right intensity
-
when to structure it in your week, frequency and exercise selection
If you want help with your strength program, send us a message and we would LOVE to write you a program or answer any of your questions.
Thank you so much for listening and supporting the show.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
Felix Oates - Finding Purpose in Sport
You can find Felix here:
Instagram @felix_oates
Youtube @felixoates
Purpose is Power Newsletter
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount 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/gYjrfVTHfyADiscount 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
- Sleep, Nutrition + Gut Health with Rachel Cunard
Rachel Cunard joins us on the show today, as a holistic nutritionist and founder of Life Lab and Co.
Rach has a special interest in helping the everyday athlete perform and feel their best through wholefoods, gut health and optimising sleep.
Rach talks on;
-
gut health, fibre, microbiome
-
glucose, wholefoods and runners priorities
-
sleep cycles + importance
-
sleep hacks, habits + supplements
You can find Rachel on instagram @rachelcunard and check out her sleep supplement here https://lifelabandco.com/products/300g-sleep-pouch
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
- Sauna Therapy, cardiovascular health, athletic performance + depression
Today we chat about the myths and facts of sauna bathing. Lydia reviews the science to get the real data, so we can focus on the things that really matter when it comes to our health and fitness.
Lydia covers;
-
acute affects of sauna therapy on the body; physiology + molecular changes
-
medium to long term affects on heart disease and cardiovascular risk
-
plasma volume enhancement for athletes
-
researched dosages + timeframes
Research referenced:
-
10.1155/2018/1857413
-
https://pubmed.ncbi.nlm.nih.gov/33211153/
-
https://pubmed.ncbi.nlm.nih.gov/25432420/
-
https://www.foundmyfitness.com/topics/sauna
Thankyou so much for listening and supporting the show.
TSSP x
Check out part-one first if you haven't already!
In part-two, we chat about the rest of the trip including an insane 35k race in Austria, kayaking in Norway and an ultra-marathon in knee-deep mud.
Chat to us on Instagram
@strongerstride
@sophielane
@lydiamckay
If you are planning a trip to Europe, interested in trail running or just curious to hear how Sophie’s recent trip went, this episode is for you!
While it might have looked picturesque and care-free on instagram, it certainly wasn't without its challenges... including a scary experience scrambling up (and down) a cliff-face.
In part-one we discuss the general planning and preparation that went into this trip as well as an overview of some of the standout moments of a week in The Dolomites. Sophie also shared some lessons and learnings that you can takeaway if you're planning a similar trip.
If you want to check out any of the routes discussed, check out Sophie's Strava here or see the videos on Instagram here
Check out part 2 for Austria, Norway and Sweden plus a catch up from what Lydia has been up to!
Are you branch out from the road?
Keen to explore the world of trail running?
Or just enjoy listening to us yap?
Then this episode is for you!
Sophie chats all about the gear you need, logistics to consider, safety considerations and why EVERYONE needs to spend more time on the trails.
Instagram - @strongerstride
- Double Threshold Training w Matt Hansen
Today we bring you Matt Hansen, the owner of Infinite Threshold Coaching, collegiate athlete and passionate running science enthusiast.
We chat about:
-
Matt's journey into running from soccer to huge milegae and rapid PB progression
-
Overtraining, stagnating PBs + break throughs
-
Science vs going by feel
-
what is lactate threshold 1 and lactate threshold 2
-
creating an optimal training week; when to do what and why
-
cross training and free fitness
You guys are going to LOVE THIS!
Matt Hansen links:
Insta: @matthanso
Coaching: https://infinitethresholdcoaching.com/
Youtube: https://www.youtube.com/@matthanso
Thankyou as always for listening to TSSP.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
- Plyometrics for Running Performance
What is a plyometric? And where does it fit into your training as a runner?
In this ep Lydia covers;
- understanding the stretch-shortening-cycle
- physiological and neurophysiological adaptations
- benefits on rate of force production, vertical jump height and running economy
- bone density and tendon stiffness
- where to start in the gym; dosage, exercises and
REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
https://www.sportsmith.co/articles/developing-a-plyometric-training-progression-plan/
https://www.sportsmith.co/articles/implementing-the-plyometric-continuum-to-individualise-jump-and-land-training/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9832201/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9653533/
https://pubmed.ncbi.nlm.nih.gov/10862529/
https://www.researchgate.net/publication/329980428_Effects_of_plyometric_training_on_the_performance_of_5-km_road_runners
153. Sammy Schultz - Mental Health & Disordered Eating within Elite Sport
WARNING: eating disorders and disordered eating are discussed in this episode. If you are currently going through recovery or feel that now is not a good time to listen then please skip this episode. If anything in this conversation triggers you or brings up any concerns, contact the Butterfly Foundation Helpline on 1800 ED HOPE
https://butterfly.org.au/?gad_source=1&gclid=Cj0KCQjwwO20BhCJARIsAAnTIVSlv9Wpz4JSc8duV4gYwi2Axz4h41spQnIziJMa-U_4rYw5KAoBff8aAo6GEALw_wcB
Lifeline https://www.lifeline.org.au/
Sammy Sshultz, Olympian and six time US National Champion in the Modern Pentathlon. Sammy is also a pilates and yoga instructor, personal trainer and Arm National Guard.
Sammy shares her journey as an elite athlete; the ups + downs, pressures and her battles with mental health and body image.
Sammy discusses;
-
what actually is a Modern Pentathlon, her journey into the sport
-
training regime, prioritising disciplines, managing recovery + injury
-
body image, extreme pressures and disordered eating
You can find Sammy on insta @samanthausa as well as featured in Joanna Garton’s book 'All In Stride'
Bonus episode this week from a private Q&A we recorded with Blake Withers. Each month our Stronger Stride Performance runners have access to an expert Q&A with the best podiatrists, physio's, nutritionists, coaches etc.
*This conversation was tailored to runners, rather than clinicians so some of the concepts were simplified for the target audience. Check out The Sports Medicine Project Podcast for more detailed discussions.
We decided to share the love and let you in on this Q&A session. If you're keen for more you can join our next session with Lydia on Sunday 28th of July 5pm AEST. Message us on instagram @strongerstride or email strongerstride@gmail.com if you'd like more details!
Check out Blake and Kelly's podcast here
Blake's instagram - @blakewithers.sportspodiatrist
Our instagram - @strongerstride
- Kevin Luu - From Traumatic Brain Injury to Ultra-Marathon
Kevin Luu is no ordinary marathon runner, he's survived a life threatening road cycling accident, fought for his life, learnt to speak again and now trains for his next marathon PB.
12 years ago Kevin was out riding his road bike when he hit a pothole at 40km/hr and acquired a severe brain injury affecting predominately his left frontal lobe. Kev spent 559 days in recovery and had to completely rebuild his life. There were many serious medical setbacks which made his prognosis uncertain, with the support of family and loved ones he made the best recovery possible.
In this ep we here about;
-who Kev was before his accident
-what the recovery process involved
-his journey into marathon running
-what keeps him going despite continuous setback and hardhsip
This was an incredibly powerful episode, sharing a story of complete grit and determination. Kev is an incredibly inspiring man and we hope you take something away from this one.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
- Sleep Science on Running Performance and Injury Risk + Heart Rate Variability followupToday Lydia covers how she went using Heart Rate Variability Data in her training and reviews the reserach on sleep science for athletes. Thank you so much for supporting the show!
Resources:
https://pubmed.ncbi.nlm.nih.gov/25028798/
https://pubmed.ncbi.nlm.nih.gov/23182016/
https://pubmed.ncbi.nlm.nih.gov/37462808/
https://www.blockbluelight.com.au/products/red-night-light?variant=40957030564014¤cy=AUD&utm_source=google&utm_medium=paid&utm_campaign=17576393009&utm_content=141923832630&utm_term=&gadid=605910045352&gad_source=1&gclid=CjwKCAjw4f6zBhBVEiwATEHFVvPjERmF1EfqAGw-6KJr_Hysru7exVay6R0MgmHVHf8ZRDYHtY2qOxoCxGAQAvD_BwE You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
- James Constantine | Sydney Marathon MajorWe 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 thisYou can find James on insta @that.guy.who.runsand register to be a volunteer at Sydney Marathon here https://sydneymarathon.com/volunteers-3/general-volunteers/Thank you so much for supporting the show!You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayDiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
THERE ARE A FEW SPOTS LET FOR OUR RUNNING FUNDAMENTALS WORKSHOP.* 22nd of June at 4pm in Rozelle. Get your ticket here: https://events.humanitix.com/running-fundamentals-workshop
In this episode, Sophie Lane opens up the discussion about finding "balance" within sport. Is it even possible? Or worth striving towards? We'd love to hear your thoughts! Send them through Spotify or Instagram!
Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
- Heart Rate Variability Training Optimisation For Runners
What is heart rate variability and does it matter?? We cover it all in this ep from a science backed lens with some advice on how to get started tracking and implemmenting yourself. Have you every wondered what the stress score actually means on your garmin, whoop band or oura ring? What is a readiness for training and is it all hocus pocus??
Lydia covers;
-
auntommic nervous system 101; parasympathetic and sympathetic responses, vagus modulation, influences on recovery + training absorption
-
what is heart rate variability, how it impacts training adaptations, performance and possibly injury prevention
-
research backed protocols for heart rate variability training, the benefits and limitations
-
how can you get started at home, woops vs oura vs garmin.
RESOURCES MENTIONED AND USED IN SHOW:
https://www.hrv4training.com/
https://www.hrv4training.com/quickstart-guide.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840584/
https://pdf.sciencedirectassets.com/273499/1-s2.0-S1440244021X00102/1-s2.0-S1440244021001080/main.pdf?X-Amz-Security-Token=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&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Date=20240531T034254Z&X-Amz-SignedHeaders=host&X-Amz-Expires=300&X-Amz-Credential=ASIAQ3PHCVTYV4O53CVE/20240531/us-east-1/s3/aws4_request&X-Amz-Signature=70a91282a1d6da29c64c53c379568c4181fffa2c7c8a7f8c35ca75c64ccebf9a&hash=93cb08279281bf9af0729af72e7f9d12ac4f0981b10017e9cea47b4f19045124&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=S1440244021001080&tid=spdf-c7cd11f4-1525-4784-859b-f78df503f98a&sid=a653fa1624acc84209085af0f45eac36155egxrqa&type=client&tsoh=d3d3LnNjaWVuY2VkaXJlY3QuY29t&ua=07175656075301540758&rr=88c3f4e6aa475f25&cc=au
https://www.sciencedirect.com/science/article/abs/pii/S0031938421003413
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432021/
https://pubmed.ncbi.nlm.nih.gov/33143175/
You can find us here:
Instagram: @strongerstride @sophielane @lydia_mckay
Discount Codes:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes
STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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.
- 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 the focus on developing sustainable trainign habits, creating a community, building a sense of belonging and using movement to improve mental health.
In the ep we cover;
- loneliness, community and mental health
- the importance of movement and exercise for mental health
- statistics from the 2023 cohort, making true impact and what this looks like for the future of healthcare
- breaking the boom bust cycle, accountability and sustainability in exercise habits + mental health impact
You can hear more about the program here;
https://www.strengthtostrength.com.au/run-for-resilience-project
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
You can learn more about Elise Falloon here https://www.strengthtostrength.com.au/about-usYou can learn more about Chappo here https://www.chappo-healthnutrition.com/
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.
You can follow Lauren here - @llaurenmarshall
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
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 shear forces
-
common runners mistakes
-
positive and maladaptive tendon adaptations
-
boom bust tendon pain trap for runners
-
running economy and tendon stiffness
-
exercise selection, rep ranges, frequency and load to build tendon capacity
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637912/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6737558/
https://pubmed.ncbi.nlm.nih.gov/35657492/
https://pubmed.ncbi.nlm.nih.gov/25267851/
https://pubmed.ncbi.nlm.nih.gov/12937029/
https://pubmed.ncbi.nlm.nih.gov/27747846/
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
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 in the U.S., bigotry and intolerance, the stresses and joys of global competitions like the Olympics, joining the U.S. Army’s World Class Athlete Program, and discovering the ever-changing landscape of what it means to be an American.
Woven through the narrative is the story of Samantha Schultz, who competed in the sport of modern pentathlon for the U.S. Army. Sammy’s journey involved several obstacles including poor coaching, overtraining, the intense pressure to make the Olympic team and a dive into disordered eating, a condition that plagues so many young female athletes.
In this conversation we discuss: - Johanna's background and early introduction to running- The stories of Shadrack & Elvin- The story-writing process- The challenges of "making it" as a professional runnerAnd so much more.
Find out more about ALL IN STRIDE
Buy ALL IN STRIDE
Buy on Amazon
Johanna's InstagramJoin us at the Sydney Marathon Run Club on the 28/4/24You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayDiscount 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
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
- 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 away, with no possibility of cure.
Dean didn't lose all hope though, he describes this turning point in the ep where he turned to his closest friends for support and decided he was going to put up a fight. We hear the story of seeking exercise intervention and the return to running and eventual completion of Sydney Marathon, a distance he'd never run even before his diagnosis. He since has founded 'The Dean Team' which is dedicated to helping people with Parkinsons live active, fulfilling and independent lives. They raise awareness and funds for Parkinson's research and support services.
Dean is an inspiring man who shares a story of possibility, hope and transformation. A big message from this ep is the importance of seeking help and surrounding yourself with a community that can uplift you. We know you're going to love it.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayCheck out our latest Youtube videoSign up to our newsletter
Dean Laws: https://www.pitchinforparkinsons.org.au/event/dean-team/home#:~:text=The
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 listening to the show!
TSSP x
- 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;
- what happens to the heart, lungs, muscles and bones when we have a prolonged period off training
- Lydia’s injury journey over the last 13 months
- things to consider before returning to running; calf capacity + hop testing
- making a plan, intensity, mileage
- bone strength + deload weeks
- comparison, social running + what not to do
References mentioned in show:
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1334766/full
https://www.healthhp.com.au/post/calf-raise-to-fatigue-test-feel-the-burn
https://www.instagram.com/p/C5BeTYUMBRk/?hl=en&img_index=1
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayCheck out our latest Youtube videoSign up to our newsletter
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 listening to the show!
TSSP x
- Jamie Mittleman - Women In SportJamie 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 athletesYou can find Flame Bearers on Instagram here @flamebearers or on their website https://flamebearers.com/You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayCheck out our latest Youtube videoSign up to our newsletterDiscount 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 SunscreenThankyou so much for listening to the show!TSSP
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 @strongerstride or @sophielane or email strongerstride@gmail.com if you have any questions regarding the topics discussed today!
Research Links:
https://web-p-ebscohost-com.ezproxy.lib.uts.edu.au/ehost/pdfviewer/pdfviewer?vid=1&sid=11072203-387e-4091-b83c-eb24203ec186%40redis
https://journals.lww.com/nsca-jscr/fulltext/2019/12000/Polarized_vs__Threshold_Training_Intensity.34.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8296496/
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
- Lachy Cameron Running 1000km for mental healthLachy 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 passion about mental health advocacy that Lachy brings to this feat.We chat about Lachy's struggle through depression, self love, making positive change and the power of running. Lachy tells us about his first few runs, struggling through just a few kms and how this became a pivatel part of his life and journey of self worth. Lachy talks us through some of his training logistics, fuelling and event strategy.Lachy is on a mission to shine a spot light on mental health and inspire others to keep moving forward. It would be incredible if you could donate to Heart On My Sleeve via the link below or follow along lachys journey on insta, see below;@lachy_cam_runshttps://www.heartonmysleeve.org/stories/lachy You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayCheck out our latest Youtube videoSign up to our newsletterDiscount 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
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 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 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
You can reach out to Tim (and his partner, Michaela) at The Distance Collective if you're looking for some coaching advice.
www.thedistancecollective.com
@thedistancecollective
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 Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
- 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 a marathon so special - what is an Abbots World Major Marathon and why should we get behind Sydney- Sydney Marathon Run Club We know you’re going to love it. Your can find more about Nick on his Insta here @nickyoungquest or sign up to Sydney marathon below;https://sydneymarathon.com Thankyou as always for all your support.TSSP XDiscounts: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE for 15% off Vivobarefoot shoes www.solemechanics.com.au STRONGER15 for 15% of Skorcha Sunscreen https://skorcha.com/
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
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 Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
- 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 stress injuries on the daily. Recently Beau suffered his own injury, an anterior tibial bone stress.We got to hear Beaus personal experience as well as how he’s managed this injury being a physio himself and the hurdles he’s faced. We cover;- Beau’s personal experience getting injured, early signs/symptoms and the diagnostic process- Training leading up to the injury, risk factors and load management - Imaging results, boot vs crutches, off-loading considerations - High risk vs low risk bone stress injuries - Bone stress site, healing times, risk of progression - Rehab, plyometrics and return to runBeau shares some incredibly valuable insights for runners looking to reduce their risk of bone stress injury as well as how to identify them quickly to reduce severity and long term consequences. Get ready to take notes! You can learn more from Beau on his Instagram @beauscience101 or book in with him at The Running Room here https://www.therunningroom.net/beau-tyrrellWe know you’re going to love it.Thankyou as always for all your support.TSSP XDiscounts: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE for 15% off Vivobarefoot shoes www.solemechanics.com.au STRONGER15 for 15% of Skorcha Sunscreen https://skorcha.com/
In today's episode, Sophie chats about ways to measure your intensity so that you can run more comfortably, for longer.
Training Zones explained - https://www.canva.com/design/DAFt8Vzi_Vg/UUsSnQWgAhvUk_f9QV8w4Q/view?utm_content=DAFt8Vzi_Vg&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelink
In todays episode we re-introduce and fill you in on:
-
Who we are
-
Why we run
-
Regrets from our early running years
-
Advice for new runners
-
Things we have changed our minds on
-
Biggest mistakes that we see as a phyio / coach
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Solo Series: Ep. 35 - Managing Running Related Bone Stress and Stress Fractures
Today we dive into one of the BIGGEST and most complex running injuries of all... BONE STRESS.
It's a HUGE topic and today covers all the basics when it comes to pathophysiology, diagnosis, risk factors and early management. This is far from a rehab guide as bone stress is complex and frequently requires a multidisciplinary management approach. What you will learnt however is;
-
what causes bone stress and what it actually is from a pathophysiology perspective
-
who gets them and why
-
both biomechanical and biological risk factors
-
training error you should look out for
-
gold standard diagnosis, who to seek help from and why other input may be requirred
-
grading stress, injury site and bone type
-
early management, prognosis, de-loading and time frames to return to running
In the next bone stress episode we will delve deeper into management and bone loading principals.
Some references for your further reading;
https://www.jospt.org/doi/10.2519/jospt.2014.5334
ncbi.nlm.nih.gov/pmc/articles/PMC7049623/
https://pubmed.ncbi.nlm.nih.gov/33635519/
https://runningmatekc.com/
Thank you for all the ongoing support friends, it means so much! TSSP x
Dan Cavanagh, podiatrist and keen runner chats to us about lower limb injuries and management for runners.
Dan is an expert when it comes to all things below the knee. He practices on the Gold Coast at Pogo Physio, Hinterland Podiatry and Adjust Coomera.
In todays ep we took a deep dive into all things tibialis posterior tendinopathy. Dan shared his knowledge on; - Anatomy, function + importance for runners - Causes of pain + overuse - Biomechanics + footwear - Management + prevention
Make sure you check out Dan on instagram @dancavpodiatrist
Thank you for all the ongoing support friends, it means so much!
TSSP x
Branching out from simply just running might be a good idea!
In today's ep, Soph discusses the pro's and con's of hybrid training and whether or not it's worth all of the hype.
She also gives a quick recap following her attempt at a HYROX competition.
Good luck to the those doing City2Surf today!
Thanks again for listening and supporting our show!
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
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 race day
-
'runners gut' adaptations + carb tolerance
-
fasting + fat adaptation for longer endurance races
-
why 'just winging it' for your carb load is likely to fail
We loved chatting to Aidan and have already taken on some of his advice in our own training. Let us know if you try out any of his tips.
Make sure you check out Aidan's website here https://www.idealnutrition.com.au/about/aidan-muir/ or his instagram @aidan_the_dietitian
Thank you for all the ongoing support friends, it means so much!
TSSP x
Solo Series: Ep. 33 - Why do runners get injured? The ULTIMATE RUNNERS GUIDE to injury prevention
If you’re sick of getting injured and want to take control then this is a must listen. I cover the fundamentals of why runners get injured and how we can train in a specific way to avoid them.
I chat on; -specific causes of running related injuries -most at risk anatomy and populations -how injuries changes as we age -biomechanics, footwear, terrain and training considerations -most common training errors -easily missed rehab mistakes
This is the ultimate guide, take notes folks.
Can’t wait to hear what you think.
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Thanks for all of your support! Don't forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
TSSP X
Ep. 68: Woz & Jordan Williams - Heartbreak Hill 100k Challenge
We were delighted to have father and son coaching due Woz and Jordon Williams join us on the show.
Woz and Jordan are Sydney based coaches with a thriving squad of over 300 athletes. We got to hear about what makes a training environment produce both successful athletes and sustainable relationships in sport. Woz was able to share his health journey over the past few years which was a strong reminder of gratitude, resilience and tenacity. Woz had always centred his life around sports and healthy living, so when he was diagnosed with a cardiac arrhythmia at 49 it was a huge shock. Woz shared some scary details about his heart which make you realise just how lucky you are if you can go for a run a run have to think about it.
Jordan spoke on his journey into coaching and his own personal history in sport at an elite level. In honour of Woz and his health scare on August 5th Jordon will be running 100k up and down Heart Break Hill to raise fund for cardiac research and St Vincent’s Hospital.
You can here more about the charity event through the link below; Donate here: https://svhs.grassrootz.com/heartbreak-10
And links to socials below;
@jordanwilliams.__ @upandrunning.sydney @east.elite @therunsquad_au
We know you’re going to love this one guys
TSSP
X
Hey Team!
Today's episode is all about progress! Or lack of...
As runner's we thrive off progression, improvement, running faster, or longer or getting a PB! But once the beginner gains wear off we can start to plateau and the progress no longer comes so easily.
Sophie breaks down some of the most common reasons for this and provides some practical strategies for overcoming your road blocks!
FREE downloadable Weekly Recovery Audit PDF:
Google Drive - https://drive.google.com/file/d/1gF2f11zDPRUFuKNGHi8CciEEBf8kskDg/view?usp=drive_link
Canva - https://www.canva.com/design/DAFoIclMZqA/H3CM5dT5wIt-C-8hF_iu9Q/view?utm_content=DAFoIclMZqA&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelink
Topics:
-
Poor Recovery
-
Too much time in the "grey zone"
-
Too many goals?
-
Lack of consistency and/or time
-
Mental barriers
Research mentioned:
Esteve/publication/237096628_Does_Polarized_Training_Improve_Performance_in_Recreational_Runners/links/0a85e530cba391399a000000/Does-Polarized-Training-Improve-Performance-in-Recreational-Runners.pdf
https://www.tandfonline.com/doi/full/10.2147/OAJSM.S154816
https://books.google.com.au/books?hl=en&lr=&id=rgAaEAAAQBAJ&oi=fnd&pg=PA118&dq=training+zone+for+marathon+performance&ots=WRk11LOsrF&sig=h-yPFpxP_jeUVcCMOJ2N78YIEIE#v=onepage&q=training%20zone%20for%20marathon%20performance&f=false
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Thanks for all of your support! Don't forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Ep. 67: Christine Yu - UP TO SPEED: The Groundbreaking Science of Women Athlete's
Interview starts at 18:52
Christine is an award-winning journalist and author of the book UP TO SPEED: The Groundbreaking Science of Women Athletes.
In today's episode, we discuss:
-
Reasons for the lack of research on women
-
The effects of the menstrual cycle on performance
-
The dangers of glamorising being thin in sport
-
Intermittent-fasting
-
The narrowing gap between men and women in ultra-endurance events
-
Clothing and footwear considerations
You can find Christine's book here - www.christinemyu.com/book
Follow Christine on instagram - @cyu888
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Thanks for all of your support! Don't forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
TSSP
x
Solo Series: Ep. 31 - Shin Splints (Medial Tibial Stress Syndrome)
What the heck is shin splints?! And how can I fix it?!
Well you've come to the right place.
This week we unpack all things shin splints (MTSS); root cause, risk factors, treatment options and more. I cover some of the important lower limb anatomy involved and cove practical tips to help pain and recovery.
This ep covers; - what shin splints are - lower limb anatomy + risk factors - biomechanical considerations - footwear - strengthening
References mentioned in the show;
https://www.healthhp.com.au/post/4-tips-for-running-with-shin-pain
https://bjsm.bmj.com/content/49/6/362
Can't wait to hear what you think.
TSSP x
Ep. 66: Jenny Valentish - Author + journalist dives deep into why some people like to push their bodies to extremes
Jenny Valentish is an accomplished author and immersion journalist who has focused her work on investigating the science of addiction and the parallels in extreme sports; who is drawn to such intensity and what compels one to grit it out above the rest.
Jenny is well respected writer with an impressive resume previously contributing to Triple J Mag and Time Out Melbourne; with regular contributions to The Age, The Guardian, The Sydney Morning Herald and the ABC. Jenny has become an expert in what it as that draws people into such extreme and outrageous activities and hobbies, including of course ultra running. When writing fro her book 'Everything Harder than Everyone Else' Jenny interviewed multiple people across an array of sports and activites that took things to a whole new level. There were some fascinating similaries across groups and frequently Jenny likens such ultra enthusiasm as similar to drug or alcohol addiction.
In today's ep Jenny discusses;
-
her personal experience with addiction + inspiration for her research-memoir hybrid 'Women of Substances' (2017)
-
reoccurring themes in elite athletes and addicts
-
structure and regiment as a path to peace and safety
-
childhood trauma and its potential power to alter ones relationship to pain
-
self harm and pushing to ones physical limit
-
sustainability, obsession and ultra running
-
social media icons, the glamorisation of grit and possible trauma masking
-
activities and sports with measurable goals compared to ones for fun
We know you're going to love this one and we can't wait to hear your take-aways.
There are some heavy topics discussed in today's episode so please check the links below if this brings anything up for you.
https://www.health.gov.au/our-work/drug-help https://au.reachout.com/mental-health-issues/addiction
You can reach Jenny on her website https://jennyvalentish.com/ or follow her on instragram @jennyvalentish_public
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
TSSP
x
Solo Series: Ep. 30 - Double Threshold Days?
There's a lot of talk lately about the Norwegian Double Threshold Method which has seen a lot of success for elite middle distance runners such as Jakob Ingebrigtsen. How does this relate to the everyday runner's training schedule? Is there any application or is it only reserved for the best of the best? In today's episode Sophie explains what lactate threshold is and the principles of double threshold training.
She explains the practical application for recreational runners with some example sessions as well as addressing some listener questions from Brooke, Tyler and Sota.
Thanks for listening!
Resources:
Nick Jankovskis Youtube video - 'What Blood Lactate ACTUALLY Means': https://www.youtube.com/watch?v=5P6jGZ8N5w4
Ep. 61 w/ Nick Jankovskis: https://spotifyanchor-web.app.link/e/RuQ1O3SpHAb
Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the “Next Step” in the Evolution of Distance Running Training? https://www.mdpi.com/1660-4601/20/5/3782
Crossing the Golden Training Divide: The Science and Practice of Training World-Class 800- and 1500-m Runners https://link.springer.com/article/10.1007/s40279-021-01481-2
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. TSSP x
Jono Ridler joins us on the podcast today to chat about his ultra marathon swim of nearly 100kms, the longest open water swim in New Zealand ever!
Jono is a humble man who tells us his story into swimming, the mindset behind this huge endurance feat and some of the crazy physical experiences he had while in the water for nearly 33 hours. The record breaking swim took place in May 2023, starting in Karaka Bay, Aotea Great Barrier Island and finishing in Campbells Bay, Auckland. Jono's love of the ocean extends beyond challenging his physical limits, he's on a mission the raise awareness for ocean conservation in NZ, partnering with Live Ocean for his epic event. You can learn all about the amazing marine conservation work they do here https://liveocean.com/foundation/swim4thegulf/
In this ep we cover;
-
Jono's journey into ultra swimming
-
training for a 33 hour swim
-
fuelling and support crew
-
logistics, weather, medical support
-
letting the mind wonder vs staying focused
-
marine conservation with Live Ocean
We know you're going to love this one. A truly inspiring story about the potential of human endurance.
You can hear more from Jono on his website: https://www.jonoridler.com/about
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. TSSP x
Solo Series: Ep. 29 - Proximal Hamstring Tendinopathy Guide for Runners
A literal PAIN IN THE BUTT. High hamstring tendinopathy is frequently considered one of the most difficult injuries to manage, and I'm here to help!
Get ready to take some notes on this ep because I cover it ALL! The basics from diagnosis to management, rehab and prevention.
Topics discussed;
-
Hamstring tendon anatomy review + function in running
-
risk factors for injury; capacity vs load
-
how to get out of pain quick
-
tendon loading principals + rehab progressions
-
plyometric exercise examples
Be ready with a pen and paper, we know you’re going to love it.
Thankyou for all of your support! As always family, please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date and spread the good word.
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 TSSP x
Ep. 64: Andrea Doney - The Slow Coach
Interview starts at 24:35
About The Slow Coach:
"She wasn’t interested in metrics like getting faster, but in celebrating time alone, time on feet, personal progress, better mental health and the life affirming process of overcoming a personal obstacle. Over time she clarified these insights into a running community and qualified as a Level 3 Performance Development Coach (Trail & Ultra) through Athletics Australia. She is a wife and mum to two (almost) grown-up boys.
The Slow Coach aims to create a safe, inclusive and welcoming space for runners who might otherwise be intimidated by running programs. No matter your age, experience, fitness levels, size or aspirations we can get you from flat to finish line."
In this episode we speak about:
-
How Andrea went from a self-proclaimed 'coach potato' to an ultra-marathon runner
-
The Slow Coach Philosophy and how Andrea's service differs from others
-
The mindset of going into a race knowing that you're going to finish at the back of the pack
-
Advice for those who want to start running but feel as though they are too “slow/unfit/old”
-
The assumption that a good athlete is automatically a good coach
-
The inclusivity of the running community and what we can do better to help runners of all abilities feel more welcome
You can find Andrea at:
@_the_slow_coach on Instagram or online at https://runwiththeslowcoach.com/
She has some great FREE resources as well as online and in-person running programs.
Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. TSSP x
Ep. 28 - How to run your first 5km
Sophie discusses some things to consider if you're new or getting back into running and wanting to run 5km's!
This is a follow up from episode 14 so check it out if you haven't already - https://spotifyanchor-web.app.link/e/eQSj69uZWzb
Also check out Solo Episodes 12, 23 and 24 for some more tips and tricks around shoe selection, strength training and running with a group.
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
Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Ep. 63: Sota Maehara Sota Maehara is almost a household name amongst Sydney runners. Known not only for his lightning fast times across 5, 10 and ultra distances but also for his down to earth, kind and welcoming nature that he brings to the Sydney running community. Sota has gained popularity on YouTube sharing his running journey and training philosophy, inspiring the masses to dream big, train smart and have fun along the way. Sota doesn’t do things in halves. Sota recently competed at the Wings For Life Charity Run raising funds for spinal cord research and flew through in a whooping 4:03m/kms avg across 52kms, ranking him top 50 in the word. We get to hear his race break down, nutrition, pacing and more.We chat about:-progressing from a 19min 5k to sub 16 without a coach -structuring training to consistently hit 100plus kms weeks for over 4 years-slow running and recovery -the importance of sustainability and enjoyment-favourite shoes for injury prevention and shoe rotation strategy You can find Sota on insta @sotamaehara or on YouTube at Sota Maehara RUNNINGNeed 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 Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. TSSP x
Solo Series: Ep. 26 - Achilles tendinopathy guide for runners Have you ever had pain at the back of your heel and wasn't sure how to get rid of it? Are you sick of pulling up with an aching achilles tendon after your speed sesh? Well get ready to take some notes on this ep because I cover it ALL! The basics from diagnosis to management, rehab and prevention.Topics discussed;- Achilles tendon anatomy + function in running- risk factors for injury; capacity vs load- biomechanic influence - tendon stiffness vs compliance- how to get out of pain quick- common rehab mistakes- tendon loading principals- plyometric essentials - footwear considerationsResources mentioned;Sports Chiro Luke post on tendon stiffness; https://www.healthhp.com.au/post/tendon-stiffness-what-is-it-and-why-is-it-important-for-runners Mechanics of Movement post on achilles spring exercises; https://www.mechanicsofmovement.com.au/post/achilles-spring-progressions Be ready with a pen and paper, we know you’re going to love it.Thankyou for all of your support!As always family, please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date and spread the good word. 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.auTSSP x
Ep. 62: Kev Ground Up Physio
Today we chat to Kevin Vuong, Physiotherapist, runner and owner of Ground Up Physiotherapy Sydney. Kev is passionate about empowing his patients with knowledge to recover faster and live better.
We cover all things acute injury management, including;
-to ice or not to ice
-role of anti inflamatories
-blood flow restriction training
-early mobilisation
-cross training
We know you're going to love this one.
You can find Kev on insta @groundup_physio or via his website grounduphysio.com.au
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
Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
TSSP x
Solo Series: Ep. 26 - Run With Us #2
You better tie up your laces and get ready to run because you are in for a treat today!
A guided running session focussed on upper aerobic and lower anaerobic zones. Working just above, and just below your lactate threshold.
Session details: (detailed description in the episode)
5min warm up
3 x 1min hard / 1min float
4 x 45sec hard / 45sec float
5 x 30sec hard / 30sec float
5min cool down
Let us know how you went! Any feedback is welcome, thank you!
The best endurance nutrition and hydration solution is Tailwind. Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off!
You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Thanks for all of your support! Don't forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Ep. 61: Nick Jankovskis, VO2 max + Blood Lactate Analysis for peak performance It was a privilege to chat to Nick Jankovskis, Sport and Exercise Scientist with a Master of Higher Performance Sport. Nick has an extensive background working with elite athletes across a variety of sports, and currently specialises in performance testing for endurance athletes. Nick shares his expertise on blood lactate and VO2 max analysis for optimal athlete training prescription and output. We chat all about how blood analysis can give us an insight into ones areas of weakness and strength, allowing a more specific approach to training and recovery. Nick simplifies some complex topics such as lactate threshold, ventilatory threshold and fraction of expired oxygen (FE02). There’s so much in the conversation and we know you're going to take so much value.You can find Nick on Instagram @nj_sportscience or through METS Performance https://linktr.ee/metsperformance?fbclid=PAAaYjS_dAim-veHsnrS4f9J_XuvLIjdrl80ugmE2UKOssiLVFs7oGf8V0nyMhttps://instagram.com/nj_sportscience?igshid=YmMyMTA2M2Y=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 Thanks for all of your support!Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. TSSP x
Solo Series: Ep. 25 - Iliotibial Band Syndrome (ITB) SUCKS and this is how to fix it
If you've ever suffered with knee pain as a runner and struggled to get it under control, then this ep is going to transform your running and change your life!
No one likes being injured and today Lydia breaks down Iliotibial Band Syndrome; what it is and what you can do about it.
We cover;
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basic anatomy and definitions
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biomechanical risk factors for developing ITB
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navigating load management
-
training modifications
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at home and gym exercises for relieving pain and fixing your ITB
Be ready with a pen and paper, we know you’re going to love it.
Thankyou for all of your support!
As always family, please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date and spread the good word.
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
TSSP x
Episode 60 with Tyler Eng; Physical Therapist & Running Coach
Tyler is an experienced physical therapist who specialises in helping runners break free of their chronic injuries so they can run for life. He’s the founder of Move Space PT and currently works as both a physical therapist and run coach. We were stoked to get him on.
We chat about;
-why strength is so important
-at home muscle capacity tests
-reps in reserve and dosage
-strength as a prerequisite to power
-gym technique and its translation to running form
-periodisation and programming
-neuromuscular changes
-pairing and structuring strength around running
We know you're going to get alot out of this ep, we can't wait to hear!
You can find Tyler on Instagram @tylereng or @movespaceptBook in for an online consult with Tyler here: https://calendly.com/dr_tylereng/movespace-consultation?month=2023-03Need 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!
Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
TSSP x
In this episode, Soph discusses the pro’s and con’s of training with a group. Thanks for listening!!
Highly esteemed Ian Griffiths joins us on the pod today to chat about running biomechanics from a sports podiatary perspective. Ian is a Sports Podiatrist and researcher, currently lecturing in Sports and Exercise Medicine at Queen Mary University London and adjunct lecturer at Monash University in Melbourne. Ian has spoken at confrences 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. 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 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
Solo Series: Ep 23 - How to select running shoes?! Basic shoe 101 with injury prevention in mind!
If you're on the market for a new pair of running shoes than this ep is FOR YOU! Today I break down the most important considerations to take when buying a new pair of joggers.
I cover;
-shoe structure, stability myths + cushioning
-importance of pitch for foot strike
-toe box width + sizing
-performance vs comfort
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
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
Ep: 58: Discorded Eating in Runners / Dietitian Maddi Parsons
Maddi 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 food
Our 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 Emergency
- Butterfly 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.au
You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Interval training can be confusing and overwhelming. How fast should I run? How far should I run? How much rest between efforts? The list goes on. In this episode Sophie breaks down the differences between beginner / rehab / threshold / vo2max interval sessions and which variables to modify based on your goals. Skip to 7mins if you're not interested in the beginner details. FREE Interval Session PDF: https://www.canva.com/design/DAFbi7cdAg8/QaGuhcULAOTwMiJ87iXi4g/view?utm_content=DAFbi7cdAg8&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelinkNeed 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.auThanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.TSSPx
Ep: 56: Flow State + Goal Setting for runners w/ Scott Goddard PHD
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.au
You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
As a runner tendon pain or tendinopathy can totally detail a race prep, ruin our running progress and leave us watching on the sidelines whilst our injury free friends and competition power on.
In any sport, injury is part and parcel, I believe set back give us opportunity to learn, grow and come back stronger. Whilst we can still approach injury with this curious mindset, knowing the basic principals around tendon pathophysiology, risk reduction and rehab can be totally life changing!
There's quite a few simple things we can implement into our daily and weekly running routine to run smarter, reduce our injury risk and over be a stronger performing runner.
This ep covers all things you need to know about tendons! What they are, why you should care about them as a runner and what to do if you think you have tendon pain. I cover basic rehab principals, run through some gym based exercise examples and things to pay attention to pre, intra and post run to assess your source of pain and potential stage of tendinopathy.
You're going to love this one and we can't wait to hear what you think!
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
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
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Ep 56: Mike James, specialist endurance physiotherapist. Mike has a long list of note worthy achievements, working for nearly 20 years in the Royal Air Force as a Rehab Instructor, personally running over 180 marathons and coaching athletes all the way to the olympics. In this ep we discuss the mindset behind endurance and what it takes to reach peak performance. Mike is a wealth of knowledge and we know you’ll love this one. Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
In this solo episode, Sophie answers some listener questions:
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Talia - Nutrition and tips for upset tum during running
-
Fitzy - Running vest tricks
-
Nick - How to build tendon / muscle resilience for long endurance events
-
The Sports Medicine Project - What considerations should trail runners have with insertional achilles mx?
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
Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Ep. 55 - Dan Chang: The Flexing Physio - What to expect from a physio consult and what is runner's knee?
Dan Chang, otherwise known as The Flexing Physio, joined up this week to discuss when you should see a physio and how they can help with running injuries. Dan's humorous take on things meant that we went down some entertaining tangents and had a light-hearted discussion about his journey as a physiotherapist.
We talk about:
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When you should see a physio
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What questions you should ask
-
What to expect from a consult
-
When to get a scan
-
Overview of patella femoral joint pain (runner's knee)
You can follow Dan on social media where he shares funny and educational content @theflexingphysio or in clinic at Alpha Sports Medicine: www.alphasportsmed.com.au
Dan also has a podcast; https://open.spotify.com/show/0KO2Fb5GndWQhMVievFO6u?si=6d0d5ab14b5f4ad1
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
Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Solo Series: Ep 19 - more shoes = less injuries?
Have you ever wondered why some people consistently rotate through multiple pairs of joggers? Is having more than 3 excessive? Is there a correlation with injury risk and shoes?
All of this and more is answered in Lydia's solo ep around footwear and injury prevention. We unpack the most common reasons runners get injured and what footwear can do to reduced our injury rate.
Need some new joggers? Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Need some nutrition or hydration for your endurance training?
Use the code TAILWINDSTRONG at www.tailwindnutrition.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
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Ep. 54 Physio Mads - The pelvic floor + running Women's health physiotherapist Madison Cutmore joined us to debunk myths around the pelvic floor including; incontinence, hyperactivity and kegels. Mad's runs us through the pelvic anatomy, its normal function and the common things that can go wrong. We disucss pre and post natal considerations for runners aiming to prevent leakage and prepare for a smoother birthing experience. Mads explains that pelvic floor dysfunction can be experienced by anyone at any age, and she discusses some of the common causes, signs to watch out for and when to seek professional treatment. If you've every experienced leakage or pelvic pain then this episode is a must listen. Incontinance is not normal as runner, despite it being more common that we think! There's so much we can do and seeking help from a professional like Mads is a great place to start. You can reach out to Mads on social media where she shares educational content here @physiomads or in clinic at ‘The Physiotherapy Clinic’ https://www.physiotherapyclinic.com.au/ 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 Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Thank you for yet another fantastic year! Whether you’ve been with us since the start or this is your first episode, we’re so glad you’re here. Check out our FREE 2023 Goal Planner: https://www.canva.com/design/DAFV_Aapa9E/xA51YvOIHzGXOUxt7HJILQ/view?utm_content=DAFV_Aapa9E&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton
Ep. 53 Leah FitzgeraldMarathon runner, mother of three and vegan athlete Leah Fitzgerald speaks on her journey into running and what it takes to achieve at 2.46 marathon!It’s no surprise that the level of commitment to run at such a speed takes a huge amount of grit, consistency and determination, and Leah exemplifies all three. Leah got into running after having her first child as a way to get back into some general fitness and set a positive example as a mum. Overtime this snowballed into chasing the sub-3 hour marathon, followed by competing on the world stage at the Marathon Majors. Leah was hooked!Leah talks us through her highly structured training week, what an average session looks like, how she recovers and her nutrition plan. We learn about the difficulties of balancing work and being a mum, how she stays motivated, driving forces and what she thinks about during her training to stay strong.After the covid years Leah came returned to racing with fierce determination, achieving her PB of 2.46 in Berlin 2022. We hear about her prep for this race and how it all unfolded on the day. Leah is not stopping here and has lots on the cards for next year and beyond.Leah’s love for running and desire for progression is infectious, if you’re looking for training motivation than look no further than this ep!You can find Leah on instagram @leah_fitzgerald or on her blog https://runfitzrun.wordpress.com/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.auThanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.TSSPx
As runners it's easy to get caught up on the data and be driven by outcome focused tasks. Today's solo ep provides some tools and tips you can implement today to feel more fullfilled and content as a runner. Lets reduce our injury risk and imporve our performance with some simple and effective strategies that wont get you working up a sweat!This ep discusses the importance of finding time to get clear about your process, determine whats working well and what isnt and overall work towards more satisfaction as a runner.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.auThanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Ep. 52 - Hilary McAllister: For Wild Places
Hilary McAllister; trail runner, sports activist, and CEO of For Wild Places (FWP). In this Ep we learnt all about the not-for-profit For Wild Places and how we as runners can be a part of protecting our favourite trails.
FWP leads the running community into immediate action to protect places of environmental and cultural significance. Earlier this year FWP held the inaugural Pilliga ultra which raised over $100k and this is just the start of some of the incredible work they are doing. Hilary talked us through the projects she’s working on for 2023 and the impact FWP has already achieved. We learnt a lot about the urgency of protecting our wild places, and felt empowered by Hilary's stories.
As runners we have a voice and together we can make real impact.
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
Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Have you always wondered what VO2-max actually means?
In today's ep, Sophie breaks down in a simple analogy how we calculate VO2max and the physiological components that contribute.
She also explains how to structure specific sessions focussed on improving your VO2max.
If you would like to complete a VO2 max (and/or lactate threshold) assessment, send us a message and we can book you in with Sophie at Sydney Performance Lab. Or book online here - https://www.sydneyperformancelab.com.au/testing
The original sushi train analogy video - https://www.youtube.com/watch?v=A3YK_-8PrZw&t=425s
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
Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Soph and Lydia de-brief on the Bondi to Manly Ultra; the prep, the race itself, recovery & the highs and lows of ultra-marathon running.
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
Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Solo Series: Ep 15 - Calf Tear Rehab for Runners
Today Lydia covers all the basics you need to know when it comes to prevention and treatment of a calf tear. Anatomy, biomechanics, prevention, performance, practical at home assessments, gym rehab and more!
If you've ever had pain in the back of your lower leg, tight calves a tear, know someone who has OR want to prevent any future calf injuries, this is your episode!
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
Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Resources:
https://www.instagram.com/p/Ce-z19lP-t5/
https://www.healthhp.com.au/post/4-mistakes-runners-make-with-calf-strains
https://www.mechanicsofmovement.com.au/post/the-most-important-muscle-for-running
https://www.mechanicsofmovement.com.au/post/eight-ways-to-improve-calf-strength
https://pubmed.ncbi.nlm.nih.gov/28886865/
Physio, coach and athlete, Vas Krishnan joined us on the podcast today to talk all things sprinting! Vas has an extensive athletic and coaching background and understands the demands of sport and injuries associated with competition, he has a deep understanding of the patient and athlete experience trying to return to sport and high performance. We dived into the nitty gritty of what it takes to develop speed and power on the track and in the gym. Vas speaks on training drills, physiological demands and key components of a sprinters program. We discuss injury risk for sprinters compared to endurance athletes, exercise selection specificity, tissue tolerance and peak performance. If you’ve ever wanted to run faster than this is the ep for you!! Lots of takeaways even for our endurance folks! We can’t wait to hear what you think. 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 Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Want to start running but not sure how to approach it? Or you’ve been running on and off for a while but can’t seem to stay consistent? If you're feeling confused or overwhelmed by what to do when it comes to running, this episode is for you.
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 Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Ep. 49: Dr JP Gloria - Expert Running Physical Therapist and Performance Coach Dr JP Gloria is on a mission to help runners be stronger and faster without getting hurt. We were incredibly fortunate to have JP chat with us about all things running, performance, biomechanics, exercise selection, resistance training and more. We delved into specialised exercise selection in the gym, tissue load tolerance, individualised injury risk and running forces involved with increasing speed. JP speaks about tendon and bone capacity and the importance of each runner looking for their unique limiting factor to reduce their injury risk.
JP offers online physical therapy and coaching, you can find him here https://www.jpgloria.com/ or on instagram @jpgloria.dpt We cant wait to hear what you think! Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off! You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au TSSP x
Todays ep is a solo with Lydia. I discuss some of the flaws in relying on motivation to achieve our goals. I speak on the importance of setting up your environment for success in a sustainable and intentional way. Todays ep has practical takeaways as well as some food for thought topics. Check out some of the resources below for further reading. Or join the conversation on Instagram @strongerstride . Further reading: Habit building; https://jamesclear.com/three-steps-habit-change Mood follows action quote; https://twitter.com/bstulberg/status/954372742526091264?lang=en Thomas Edison: "Genius is one percent inspiration and 99 percent perspiration” Books mentioned; - Atomic Habits by James Clear - The Practice of Groundedness by Brad Stulberg - Back, After The Break by Osher Gunsberg We cant wait to hear what you think! Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off! You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au TSSP x
Ep w/ Brodie Sharpe the RUN SMARTER PHYSIO
Runner, Physiotherapist, podcast host and now author of the ‘Run Smarter Book’. Brodie is also our first return guest!
We delve into some of big concepts when it comes to running injury principals and go through the key concepts you need to know when it comes to prevention, management and recovery.
We discuss training adaptations, finding the sweet spot, stress response, enhancing recovery and the signs and symptoms of an injury in its early stages. Brodie breaks down the difference between micro and macro tissue damage and explains how we can learn the difference between a niggle and an early injury. We discuss the balance between art and science and the complexities of the human body.
Brodie also speaks on managing and tracking training volume and intensity, some tools you can use and the different personality types that may suit different training approaches.
We also speak about goal setting, creating the perfect taper week, the downward injury spiral, listening to our bodies and training errors.
This episode is your one stop shop to everything when it comes to finding the sweet spot in training, recovery and enhancing performance. We cant wait to hear what you think!
Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off! You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
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What's the deal with this whole strength training thing? If you're feeling confused or overwhelmed by what to do when it comes to getting strong, this episode is for you.
Sophie talks about training phases, the fear of becoming bulky, specific exercise selection and progressions.
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
Thanks for all of your support!
Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.
Claire is a running coach, exercise scientist, strength + conditioning coach and mother of three.
We discuss Claires journey into running and her experience struggling to find a running group where she was supported and kept accountable. Claire tells us about her journey moving into coaching and creating a space for runners to feel supported and empowered.
Claire talks about what it's like running through pregnancy, training considerations, risks as well as her personal experience. Claire then teaches us about returning to running postpartum, things to pay attention to, physio clearances, pelvic floor and expectations. Claire speaks on core training, abdominal separation, balance troubles, hormonal changes, glutes and gym programming for the returning to running mum.
This episiode is for both women thinking about having children or already have, or anyone who has a childbearing women in their life.
Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off!
You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Today Lydia takes us on a deep dive into the good ol classic Runners Knee or technically speaking 'Patellofemoral Pain Syndrome'. We break down the ins and outs of diagnosis, risk factors, treatment strategies and biomechanics. I speak on the most current up to date eveidence, and have linked some helpful resources for you below. If you've ever had knee pain when running, and want to know how to fix it or not have it resurface again, then this ep has you covered! More reading and referenced material: https://patellofemoral.trekeducation.org/runners-with-patellofemoral-pain/ https://bjsm.bmj.com/content/52/18/1170
Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off! You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Ep. 46 Andy Bryant - The Natural Podiatrist 👣
Andy is well known for his movement in the barefoot podiatry and running community. Andy is a podiatrist based in Melbourne, specialising in analysing individual gait patterns, prescribing specific exercises to address the underlying causes of poor function/pain. and educating clients on how to improve their movement & health.
Andy is passionate about promoting and helping people restore their most natural foot movement pattern and function in order to prevent injury and enhance performance. We chat about Andy’s career beginnings and how he shifted away from the more traditional orthotic-prescribing practitioner into a more active, movement-based practitioner.
We cover the details of Andy’s approach to assessing the foot, what he looks for and how his perspective has changed over the years. Andy goes through some case studies and unpacks the importance of having strong feet for general foot health as well as injury prevention. He speaks on foot intrinsics, big toe position, shoe cushioning, lower limb load transfers in running and shoe pitch influences on biomechanics. If you’re interested in upgrading your anatomy and bio-mechanical knowledge of the foot, learning about influences of shoes on foot shape and the barefoot shoe continuum then this is the episode for you!
You can find Andy on instagram @andybryant_podiatrist
Thanks 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
Alright, here we are! Today's episode is a little different to our regular uploads... We will be taking you through a follow-along running session today! So grab your shoes and get ready for a run with us! Today's session is: 10min warm up jog 6 x 3mins @ tempo effort (between 10km & half marathon race pace) w/ 90sec recovery job between efforts 5min cool down jog We would love any feedback on this style of episode please! (There is a questions box below if you're on Spotify) Please leave us a review, subscribe & follow us on insta @strongerstride If you 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
Ep. 45 - Adam Didyk 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 @teamtemporun Interview starts at 19.20 Thanks 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 today's episde, Lydia discussing the current research on knee osteoarthritis (OA) and how it relates to the running population. If you've ever been told that "running will ruin your knees!", then this episode should arm you with plenty of info to dispel these myths. Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! 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
Further reading:
https://pubmed.ncbi.nlm.nih.gov/27519678/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3606891/
https://www.thrivephysioplus.com.au/get-active/why-running-can-actually-help-with-your-osteoarthritis/
Ep 43: Training updates, race re-caps, our thoughts on deloads, favourite shoes and MORE. Thanks again for all of your support! Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! 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
Sophie is back with another solo ep. Taking a leaf out of Lydia's book, Sophie breaks down what an Exercise Physiologist's role is within the Health Care & Fitness Industry. She also answers some hard-hitting WYR's so thank you to Cam, Chris, Sota, Peter, Michael & Max for sending those through. 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 Thanks!
Ep. 42 - Chris Huang. Making his mark as a successful young triathlete, Chris was training more hours each week than most of us work at a regular job. He came to the realisation that pursuing this ambition was no longer worth the investment of time, energy and finances. He decided to take a step back from racing and along the way picked up a camera. Now working as a full-time photographer and spending a lot of time working with runners and athletes, Chris has been able to combine two of his passions. He’s also pretty bloody good at it! Check out his work on instagram @chrishuang95 or www.chrishuangphoto.com to see what the fuss is all about.
Have you ever been confused about what a physiotherapist actually does? Or when the right time is to see one? Well not anymore! Today Lydia covers what it means to be a physiotherapist in Australia, what sort of injuries they treat, techniques used, expectations and outcomes. Thanks again for all of your support! Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! 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
Ep 41 TURBO RUNNERS + UTMR RACE PREVIEW
Will Woollams aka ‘Turbo Legs’ joined us on the pod to chat all things Ultra Trail Mount Randwick 25km (UTMR25). A run that began as a solo challenge to fill the racing void during the peak of Covid cancellations in 2020.
We run through the UTMR course lap, elevation gain and start list. Will also gives us an insight into his top picks to take out the win on the big day.
We discuss the origins of Turbo Runners Run Club, their weekly run program and some of the exciting community events they’ve got in the works. Stay tuned.
Check out Turbo Run Club on Instagram @turbo.runners and @turbo.legs or here: https://turborunners.com.au/pages/about-turbo-runners
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
We can't wait to hear what you think of this one team, don't forget to leave a review and subscribe to the pod! TSSP x
Soph is back again with another solo ep! Lot's of random stuff in this one; would you rathers, training update and plenty more rubbish to keep you company on your run! Thanks again for all of your support! Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! 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
Ep. 40 - Tania Dalton
Health Coach, personal trainer and healthy ageing advocate. Tania Dalton completed her first ironman at age 52 and is passionate about de-stigmatising menopause and helping women age better. We discussed what's it's like training for an Ironman as a post-menopausal woman, the challenges with joint pain, body composition changes, bone density and recovery.
Tania breaks down some misconceptions and speaks about how we can change the narrative for an ageing athlete.
This ep is not just for those who are peri or post menopausal but anyone who takes an interest in optimising training, with sustainability in mind.
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
We can't wait to hear what you think of this one team, don't forget to leave a review and subscribe to the pod! TSSP x
Ep. 39 Peter Hancock - Swimming 3k days in a row! Peter Hancock is a marathon swimmer, ultra runner and environmental ecologist. Everyday, for over 3000 days now, Pete has gone for a swim. Living in Armidale, this means many icy mornings, in the dark with sub zero temperatures regularly over winter. What's even crazier is Pete never wears a wetsuit! We hear in detail about what it takes to endure the cold water, hypothermia considerations, cold water adaptability and marathon swimming logistics. We chat about mental toughness, consistency, endurance and community. Pete teaches us about the marine life he has seen over the years, night swimming and dangerous critters he has to watch out for. Pete talks about his training leading up to some of his longest swims and what's next on the cards. Pete has been an active podcast listener and friend for almost a year now, so it was super special to have him on the show! We hope you enjoy hearing a slightly different perspective on endurance and grit. We feel the mental fortitude it takes to do what Pete does can be transferred across many different areas in life, and expect it may inspires you to take on a new challenge or push into uncharted territory. As always don't forget to like and subscribe to the podcast. We love your support. Tailwind Nutrition Australia have been kind enough to give you a discount on their Hydration and Rebuild products! Head to www.tailwindnutrition.com.au and use the code TAILWINDSTRONG at checkout You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au TSSP x
In this episode, Sophie discusses some key principles when look at Running Biomechanics
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Running economy
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Coordination & Capacity
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Phases of the Gait Cycle
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Over-striding, pronation, hip drop etc.
Tailwind Nutrition Australia have been kind enough to give you a discount on their Hydration and Rebuild products! Head to www.tailwindnutrition.com.au and use the code TAILWINDSTRONG at checkout
You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
Ep. 38 Brad Farley Photography - The Ability to Endure Brad was generous enough to give us an hour of his time to yarn about running and photography. Brad is an ultra runner and endurance sports photographer with a passion for capturing the raw and relatable stories from from our favourite athletes and recreational runners. Brad spoke to us about his journey into running, photography and the process of capturing powerful emotions in just a single frame. Brad recently completed the West Mac Monster 65km and he talked us through the event and how it's inspired him to set more ambitious goals for the coming year and beyond.
Brad was vulnerable and open in sharing about his deeper why and how his mental health journey has built him the resilience it takes to endure. We can’t t wait to hear what you think, as always don't forget to like and subscribe to the pod. TSSP x
The beginners HOW TO GUIDE for trail running!
Short and sweet, nothing technical in this one. Just the bare basics to get you started in the bush!
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Have you ever thought about why you run, and then really dug to the core of it?? Well today's ep is all about encouraging you to look within and get to the essence of why you do what you do.
Cant wait to hear what you think, please leave a review and subscribe to the pod!
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Ep. 37// Tom O'Halloran from Mechanics of Movement
Everything 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!
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In this episode, Sophie discusses her philosophies and principles around programming and training structure.
Spoiler alert! There is no perfect program. But there are a few key things that you need to consider when putting together your own training program.
If you're a little lost with your training or you're not sure where to start, send us a message on instagram or contact us via our NEW website!
Thanks for your support guys, it means so much to us!
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Ep 36// Kate Walton
We were stoked to have Kate Walton, National Saucony Sales Manager join us to yarn about all things SHOES! One of our absolute favourite topics!
In this ep we chat about how to fit your perfect pair of joggers, what to look out for and the importance of selecting shoes specific for the type of run. Kate runs us through the current Saucony range and breaks down the main differences between models. Kate chats about the importance of shoe rotation and durability and lifespan.
Saucony have been working hard to reduce their environmental impact and have recently launched shoes made with recycled and biodegradable materials. Kate talks on the balance of maintaining shoe performance whilst shifting towards a more eco friendly shoe.
Can’t wait to hear what you think.
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Ep2 of our solo series with Lydia talking all things competition. Is it healthy? Is it necessary? When can it be good and detrimental. Would love to hear your thoughts on this one team, send us a message on insta or leave a review! TSSP x
Luke Murfitt from Evolve Human Performance joined us on the podcast this week to chat all about strength training for runners. Luke is an online strength + conditioning coach who specialises in running. In this ep we breakdown the basics of programming in the gym and delve into some practical examples. We talk about the common training myths and some non negotiables for runners. We can’t wait to hear what you think of this one and how you go trying out some of Luke’s advice. As always, don’t forget to subscribe to the pod and leave us a review. TSSP X
Hey team! Here is the first episode in our solo series!
Soph discusses her thoughts after a run that didn’t go to plan, as well as the mental challenges that come with long distance running.
We cant wait to hear what you think of this topic. Please leaves us a review and subscribe, we love the support!
Use our code STRONGERSTRIDE here for 15% off Vivobarefoot.
Use our code TAILWINDSTRONG here for 10% off Tailwind.
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Margaret English-Aurisch is not your average 71 year old. She doesn’t miss a day whether she is running, walking, stand up paddle boarding, doing a weights session or dancing through a Zumba class! Health and fitness had always been a priority for her, although it hasn’t always been smoothing sailing. Margaret has had her fair share of health concerns throughout the years which makes her running feats even more remarkable. Margaret is one of the original Terrigal Trotters (no.17) and a well known and loved member of the Central Coast running community. At the end of 2020 Margaret broke the NSW Masters Age Category 3000m record with a time of 15.51, and has since made plans to lower the record again. Margaret has a passion for movement of all kinds and is looked up to by many as a running role model. We loved getting to know Margaret a bit better, she spoke about her journey into the running world, her sporting background and some of the shifts she’s noticed across running clubs over the past 40 years. We hear about her usual training week, sustainability in sport and of course her favourite pair of running shoes. We cant wait to hear what you think of this conversation. Please leaves us a review and subscribe, we love the support! Use our code STRONGERSTRIDE here for 15% off Vivobarefoot. Use our code TAILWINDSTRONG here for 10% off Tailwind. TSSP x
Ep 33 with Head Environmental Technician and Community Advocate for the Seabin Project, eco-ultra runner and owner of BLAEK Store, Tom Batrouney.
It was a privilege to have Tom on the show to discuss his journey as a runner and passion for protecting our natural world. Tom is just a few days out from commencing Project: Run Forever, where he will be running laps around Many Dam in a plight to raise funds and awareness for eco organisations Seabin Project and For Wild Places. As long as he continues to receive donations, Tom will continue to run laps of the 10km Many Dam course.
DONATE HERE
Tom encourages us to stand with him in solidarity for a future that protects and respects nature, by joining in running or donating to the cause. The funds will be making a real impact, split between two critical land and ocean based environmental groups.
Project Run Forever is taking place at 7am April 8th, Manly Dam. We discuss all the details of the even in the podcast, as well as more about Seabin and the work they do. If you want to get involved you can check out the event details above or reach out to Tom on his instagram @tbphotog Let us know what you think of this ep, and we hope to see you in Manly supporting Tom and Project: Run Forever.
Use our code STRONGERSTRIDE here for 15% off Vivobarefoot.
Use our code TAILWINDSTRONG here for 10% off Tailwind.
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We've got a quick one for you today, discussing the challenges of the mental and emotional aspects of being injured. When you have something that you love taken away from you it can be really difficult to not let that bring you down. Lydia opens up abut her recent experience returning to running following an injury and we have a conversation around identity, ego and comparison culture.
As always, don't forget to like and subscribe to the podcast, leave us a 5 star review or share the pod with a friend.
Tailwind Nutrition Australia have been kind enough to give you a discount on their Hydration and Rebuild products! Head to www.tailwindnutrition.com.au and use the code TAILWINDSTRONG at checkout for 15% off.
You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
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Blake Withers; sports podiatrist, clinical educator, researcher, podcaster and triathlete joined us to chat the science on orthotics, toe yoga and footwear. We couldn’t really have anyone more qualified to chat about feet and footwear so listen closely, we think you’ll learn a lot from this conversation. We defined terms and simplified some often misunderstood concepts. Blake is great at applying the most recent evidence into practical scenarios and is passionate about teasing out every last detail when it comes to running literature. We unpack some of the myths around foot weakness and orthotics, suitable foot types, motion control and weight shift. Blake speaks on ‘Toe Yoga’ and we are reminded again how important it is to view running trends with a skeptical eye. Of course our favourite topic was discussed, footwear! Pitch, stack height, stiffness, toe box shape and more were dissected. You can reach out to Blake on his instagram or podcast at @thesportsmedicine project or at Achieve Podiatry in Newcastle. Use our code STRONGERSTRIDE at https://www.tailwindnutrition.com.au/ for 15% off. Thank you so much for your ongoing support, we cant wait to hear what you learn from this one! TSSP x
Dan Price, Suicide Prevention, Mental Health and Wellness Speaker, Movember Ambassador, father of two and ultra runner, joined us for a conversation. We were privileged to have Dan share his story around mental health and the power that community and human connection hold to change your life. Dan shares his journey through navigating high-school, professional life, relationships and beyond. We discuss people pleasing, setting boundaries and the importance of having a good support network. Dan draws parallels between the challenges we face in ultra running and our day to day and believes many of the lessons learnt on the trails have been valuable much beyond. We unpack the challenges of acting in opposition to the ego and finding the balance of training hard, saying yes and recovery for both the mind and body. If running is your outlet how can you ensure we don't over do it? We really dive deep in this ep and Dan shares some hard-hitting truths around his relationship with dedication and prioritising mental health.
This episode really highlights the capacity of movement as a vehicle to share vulnerability, which Dan is incredibly passionate about developing through the ultra running community. You can find out more about Dan on his instagram @danpricey1985 . The interview starts 10 minutes in. Please note, there is mention of suicide in this conversation. If this topic is sensitive to you, please call Life Line on 13 11 14, or you may decide to skip this one. Thank you as always for all your support, it really means alot. Please don't forget to like and subscribe or reach out to Dan on his socials @danpricey1985 TSSP x
Ep 29 Running to save the rainforest.
We were joined by two incredibly gutsy and determined ultra-runners to chat about their adventures running the Australian Alps Walking Track. Matt and Giles covered over 700kms raising funds for the Bob Brown Foundation, in a plight to protect the endangered Takayna Rainforest in Tasmania. Devastatingly 95% of Takayna is open to mining leases, and 86% is currently threatened by logging. The Bob Brown Foundation is working on the front line to protect and restore this temperate and culturally rich landscape.
Matt and Giles passionately share their journey of reconnection to the wilderness, a message of hope and devotion. We delve into the details of their 16 day feat from nutrition, gear, navigation and recovery, as well as touching on the lows, the highs and lessons learnt.
Through sharing and documenting their expedition they hope to inspire listeners to connect to nature and protect our incredible country.
Check out Matt & Giles on instagram; @ut_mbg @gilespenfold @655fortakayna or hit the link in our bio for the donation link for Takayna.
We cant wait to hear what you think, as always please dont forget to like and review. We love your feedback and your support goes a long way!
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BONUS EP!! Running 57kms around a 20m long backyard, does this interest you?
Sophie Lane, like most other Aussie's, was stuck at home in isolation and wanted something to keep her busy. She tried out a few laps of her backyard and then wondered how far she could get. On January 16 Soph decided to complete her own backyard ultra, inspired partly by our recent chat with @Chrismurphy and egged on by the Stronger Stride community.
She started at midnight with the plan of 30 mins running, 30 mins recovery, continuously for 24 hours around a narrow 20m courtyard. We chat all the details from the idea to execution, hydration, logistics, sleeping, chaffing, potatoes and more! If you're keen to hear what went through Soph's mind over the 24 hours then tune in! Out now on all streaming platforms!
Tailwind Nutrition Australia have been kind enough to give you a discount on their Hydration and Rebuild products! Head to www.tailwindnutrition.com.au and use the code TAILWINDSTRONG at checkout for 15% off.
If you're looking for some new minimal shoes you can also use our code STRONGERSTRIDE for 15% off Vivobarefoot at www.solemechanics.com.au
Thank you as always for your continued support, we are so grateful for you! Please don't forget to like and subscribe, or share the pod with a friend! TSSP x
Luke Nelson, award winning Chiropractor with 17 years experience in establishing a leading practice in Melbourne and current President of Sports Chiro Australia, joined us to discuss everything you need to know about the hip and running! If you've ever complained of tight hip flexors, sore hamstrings or weak glutes then this ep is FOR YOU!
Luke's special interest is in treating sporting injuries and in particular running injuries (knee pain, ITB, Achilles pain, plantar heel pain). His unique approach takes a variety of different assessments and treatment techniques to get to the source of your problems and get you back on track. A keen fitness enthusiast himself, Luke has completed 5 marathons, an ultra-marathon, and 2 Iron Man triathlons.
In this conversation we cover basic hip anatomy, biomechanics, the stretching vs strengthening debate as well as some at home tests you can try out to see how strong your hips are! We delve into some of the risk factors, causes and treatment for hip bursitis and proximal hamstring tendinopathy.
*Interview starts at 19.30
If you want to hear more from Luke you can check him out on insta @sportschiroluke or on his website https://www.healthhp.com.au/ .
Tailwind Nutrition Australia have been kind enough to give you a discount on their Hydration and Rebuild products! Head to www.tailwindnutrition.com.au and use the code TAILWINDSTRONG at checkout for 15% off.
You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
As always don't forget to like and subscribe or leave a review!
Love your support!
TSSP x
In this episode we are joined by Backyard Ultra legend, Chris Murphy.
After some major health issues, Chris decided that he needed to prioritise his health and fitness and was introduced to Park Run by a friend. Within a few years this then turned into a half marathon, a 28km trail run and then UTA100. Chris clearly has a talent for ultra-endurance and has since found his groove in the Backyard Ultra scene. In 2021, after setting the Australian Record, Chris qualified to compete at Big's Backyard Ultra in the USA.
Chris has got some incredible stories to share from this journey and was lucky enough to get to spend some time with "Laz" who you may be familiar with from The Barkley's Marathon. Chris is a great example of someone who is extremely determined, living by his motto, "I can only pull out if I've got a bone sticking out."
This is just the beginning for Chris, with some big things coming up this year and another attempt at Big's Backyard Ultra potentially on the horizon. You can find Chris on Instagram @cmurphyrun
Tailwind Nutrition Australia have been kind enough to give you a discount on their Hydration and Rebuild products! Head to www.tailwindnutrition.com.au and use the code TAILWINDSTRONG at checkout
You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au
We hope you enjoy this conversation, please review, subscribe and follow us on instagram @strongerstride
Thank you so much for your support, we love hearing your feedback so please don't hesitate to send us a message!
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Get your running back on track!
Ep. 025 w/ Greg Pearson
Former professional footballer, founder of My Alter Athlete and online running coach, Greg Pearson came on the pod to discuss coaching and training. We dive into realistic goal setting, tracking progress, periodised training, structuring sessions and the mentalitiy behind reaching your potential.
Greg explains some common running jargon such as fartlek, tempo, threshold and explains the purpose of each of them in your training program. We discuss the importance of deload weeks and explain how to incorporate them into your training. Further Greg delves into his philosophy on pushing the limits, avoiding injury and adhearing to the plan.
Let us know what your take-aways are from our conversation with Greg via our instagram @strongerstride or email strongerstride@gmail.com
You can reach out to Greg on his instagram @gregcpearson or get in touch here https://linktr.ee/myalterathlete
As always please dont forget to share the show with a friend or on social media, subsribe and write a review. We are so grateful for all the support we recieve and are so excited for all that’s to come this year. Thank you for being a part of the Stronger Stride family!
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Cheeky lil bonus ep to round out the year. Join us as we debate Strava politics, slow runs and comparison culture. Jump onto our instagram to join the discussion, we can't wait to hear from you.
As always, don't forget to like and subscribe to the podcast, leave us a review or share the pod with a friend.
Thank you for the continued support over 2021, we can't wait for a bigger and better 2022!
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2021 WRAP UP IS HERE 🎉 Listen as we dive into the highlights, the lowlights and everything in between for 2021. We talk about the key takeaways from all our guests as well as our own personal learnings. We hope you enjoy this one guys. Thank you so much to everyone who has supported us all year, we are genuinely so grateful for everyone of you! We are so excited for next year and have so much in the works to make 2022 even bigger and better! As always don’t forget to like and subscribe or write a review. It really makes a difference in helping us keep growing as a podcast! Also don’t forget if you’re after a discount on your @vivobarefootausnz head to www.solemechanics.com.au and use the code STRONGERSTRIDE to save 15%!
ULTRA COASTATHLON FROM BYRON 2 BONDI Elle Kuhta from 'Byron2Bondi' shares with us her experiences as she runs over 900km along the eastern coastline of Australia from Byron Bay to Bondi Beach. Elle set off on an adventure to challenge herself both physically and mentally, whilst raising awareness about ocean safety and plastic waste. Elle has not only been raising funds for Surf Life Saving Australia but has also made a Pledge For The Planet against using single use plastic for the whole journey. What a feat! In this conversation, Elle shares with us how she came up the idea, training for the event, fueling, logistics, recovery, gear and more. We ask Elle about how she navigates the mental battles as well as discuss what her biggest challenges have been so far. We’d love you to show Elle some support by following along through instagram @byron2bondi or through her fundraising pages here https://linktr.ee/ekuhta Please don’t forget to subscribe to the podcast and leave us a review! We love feedback! Thankyou for your continued support! TSSP x
BAREFOOT RUNNING w/ Suey Cooper
Suey Cooper, director and owner of Sole Distribution and Vivobarefoot Australia. Suey is both an expert and advocate for all things barefoot. Vivobarefoot Australia makes footwear designed to promote and restore natural movement patterns, whilst sourcing many of their fabrics from recycled materials and working towards a more circular shoe economy. We learn about shoe messaging, deceptive marketing and the risks of the conventionally 'supportive' runner.
Suey tells us how she came across Vivobarefoot and why she made the transition to a more functional and flexible shoe. Suey talks on shock absorption, running biomechanics and ground feel. We discuss injury prevention as well as performance and learn about how flexible footwear can restore strength and improve running form. Suey explains how you can transition to more barefoot shoes and the importance of defining your goals and seeking professional advice.
Vivobarefoot have strong environmental policies and are passionate about creating sustainable footwear that empowers people to live their healthiest lives. Wherever possible they source recycled and vegan fabrics as well offer a shoe swap service where you can return old shoes for a discount on a new pair. There were many practical take-aways from this conversation with Suey, it might even inspire you to try out some barefoot running!
We by no means suggest that everyone should transition to barefoot running although we do hope that this episode encourages you to ask more questions about what you put on your feet! We can't wait to hear what you think, please like, comment, share, subscribe, all the usual things!
Head to www.solemechanics.com.au and use the code STRONGERSTRIDE to save 15%!
Thank you for your continued support!
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NASAL BREATHING + OXYGEN EFFICIENCY + RUNNING PERFORMANCE Tom, from Breath Performance Physio is a qualified Physiotherapist who specialises in restoring both health, and performance through the breath. Tom has worked as a physio with a variety of sporting teams and has a keen interest in running and swimming. Tom is also an Advanced Oxygen Instructor, we unpack what this means in our episode. We delve into breathing biomechanics, the Wim Hof Method, Nasal Breathing vs Mouth Breathing, plus break down the anatomy + physiology of the breath. Tom goes through some practical assessments you can try at home as well as explains how you can progress your breath practice to improve your running efficiency and performance. We absolutely loved having Tom on, make sure you check out his Instagram @breathperformancephysio We can’t wait to hear what you think of this one, don’t forget to leave us a review and subscribe to the pod. TSSP x
Ep 19 w/ Bradley J Dryburgh
Brad aka ‘The Captain’ is a 25 year old podcaster, runner and story-teller from Wollongong who was born with a life-threatening illness called Cystic Fibrosis. Brad’s mission is to raise awareness for CF and inspire the CF community to not just maintain hope but aspire to realising their dreams and greatest potential.
In our chat with Brad we learn what exactly CF is and Brad's health story from his childhood up until now. Brad delves into how he got into running and why he started #42forCF. Brad shares many running anecdotes and explains the special considerations he must make as a CF runner. We hear about Brads commitment to following his passions in his professional life and beyond. Brad has a podcast called 'Alot to Talk About' which we discuss as well as Brad gives us a very well thought out response when we ask him about his favourite running shoes.
This one is not to miss! Our conversation with Brad was both inspiring and entertaining. Brad is humble, energetic, determined and above all resilient. We cant wait to hear what you think!
You can find Brad on socials @ brad and check out his podcast @ alottotalkabout . Find the #42forCF fundraising page in our bio link and support Brad this weekend in his marathon!
As always team, please don't forget to like and subscribe to the pod, leave us a review and tag us in your instagram stories!
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Ep 18 w/ Joasia Zakrzewski 2021 Ultra Great Britain women’s winner + record holder, Commonwealth Games competitor, run coach, medical doctor and all round well accomplished and incredibly modest running fiend.
In our conversation we chat all about Joasia’s recent running achievements including her win at Ultra Great Britain, the Australian 24-hour Track Invitational breaking 4 seperate records and another victory in the 240km Coast to Kosciusko.
Joasia shared her experiences in overcoming injury, listening to her body and her choice to no longer follow a rigidly structured training program.
Joasia is passionate about REDS and we get to hear her personal experience working through this and her thoughts around the importance of increasing its awareness. She shares on some of the signs and symptoms, the link with eating disorders, why it’s an issue for endurance athletes and who to seek for help.
Of course we couldn’t finish an episode without asking Joasia on some advice on shoe selection, hang around right til the end to hear this!
Thank you so much for all the love, we feel so grateful to have such an engaged running community diligently supporting the show. Feel free to send us a message, leave a review, send a DM, email or whatever takes your fancy!
Enjoy!
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Ep 17 w/ Tyson The Trainer Tyson Brown is an online personal trainer and nutritionist who simplifies the current evidence on nutrition science to bring practical advice and strategies to his clients. Tyson provides his audience with concise and straight forward content that cuts through the misinformation we commonly see trending on social media. In our chat we discuss goal setting, practical tips, motivation and identity based habits. We hear Tyson's thoughts surrounding the 'listen to your body' mentality and discuss importance of trusting the process and adhering to your plan. Further we delve into sustainable progress tracking progress, fuelling for low HR running and day-to-day eating essentials for runners to improve recovery + prevent injury. Tyson goes through some practical examples for runners meals, including carb and fibre timing, macronutrients to consider, digestion, energy intake, food volume and general health. We also delve into the myths surrounding leanness for performance and the importance of longevity and promoting generally healthy eating and training. Tyson talks on his approach where he considers spiritual, mental, physical and social health as all equal components required for long term health and sustainability in goal setting. You can find Tyson on instagram @tysonthetrainerr or on his podcast called Nutrition Talks With Tysonthetrainer Don't forget to follow us on instagram @strongerstride and subscribe to the podcast! TSSP x
Ep 16 w/ Drew Fryer
Award winning athletics coach and up and coming middle distance runner Drew Fryer came on the show to chat all things coaching and sustainability in sports. Drew is the Head Cross Country and Middle Distance athletics coach at Cranbrook School, as well as coaching his own successful junior squad called Fryers Run Club. Drew is also a shoe expert, working at The Runners Shop in Randwick, sister store to the Coast Runners Shop. Most recently Drew was awarded the 2021 NSW Young Coach of the Year Award.
Drew's coaching style has a heavy focus on strong athlete-coach relationships and positive training environments. Drew is passionate about reducing athlete drop out in sport and he strives to create sustainable training programs. We asked Drew how he got into coaching and how he builds trust with his athletes. We also discuss Drew's current running PBs and his training goals. Of course we couldn’t not ask Drew about his favourite running shoes, make sure you stay tuned ‘til the end to hear his top picks.
You can find Drew Fryer on instagram @drewfryer and Fryers Run Club @fryersrc
As always, please don’t forget to write us a review and subscribe to the podcast. Thank you so much for all your support so far. TSSP X
Ep 15 w/ Sam Hopper We were very lucky to have Hopper join us for a chat about racing, injuries, shoes + a heck of a lot more. If you haven't met Hopper well today's your lucky day! Hopper is an infectiously enthusiastic middle to long distance road runner who boasts some impressive performances over the recent season. We got hear about some of Hoppers favourite races as well as hear him reflect on some possible training errors and how he has overcome setback. Hopper gives us some fantastic insights into what it's like training hard, pushing the limits and the process of learning when to pull back. We also delved into some running shoe chat, our favourite! In between racking up some serious kms on strava, Hopper works at specialty running shoe store Pace Athletic s he knows a thing or two. We got to unpack the difference between training shoes vs performance shoes, learnt about when an appropriate time would be to switch to carbon plates and how to make your shoes last longer. Hopper also gives us some practical tips on determining if your shoes are ready to be replaced. You can find Hopper on instagram or strava https://www.strava.com/athletes/31489759?oq=hopp We cannot wait to hear what you think, please write us a review or tag us on instagram @strongerstride. TSSP x
Ep.014 w/ Patrick O’Connell. Is heel striking bad? Will orthotics make my feet weak? How does shoe stack height affect my injury risk? We cover all of this and MORE in our latest episode with Patrick O'Connell, sports Podiatrist, Run coach and founder of Move Pod Podiatry.
Patrick O'Connell @pat.the.podiatrist was the 2018 Australian Allied Health Award Winner and 2019 National Industry Award Judge. Pat has a passion for movement based rehab and a desire to help athletes gain both the knowledge and skills to prevent future injuries.
In this episode we get to know who Pat the Pod is; his personal journey in school sports, running, what led him to podiatry and his current training goals. We ask Pat to unpack what podiatry encompasses, how they work, what they treat and how they can benefit runners. We unpack running mechanics, common runners injuries and the importance of seeking advice from practitioners who specialises in running.
Pat breaks down how he assesses runners, delving into the key things to look for in running biomechanics. We talk about force production, load absorption, tissue tolerance and strength training. Pat explains that strength training may look quite different for all individuals and the importance of working within flexible parameters.
Pat discusses importance of long term strategies compared to quick fixes, unpacking the potential roles of orthotics and shoe selection. We learn about the myths of pronation and get some practical take homes, as well as an 8-part exercise series on foot strength for performance and injury prevention. You can find this on our instagram page @strongerstride.
We can't wait to hear what you think of our conversation with @pat.the.podiatrist, please reach out with any feedback or questions you have @strongerstride or via email strongerstride@gmail.com
As always please don't forget to leave us a review on the apple podcast app or tag us in your instagram story.
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Ep. 013 w/ Corey Phillpot; World's Strongest Marathon Record Holder and extreme athlete. Corey has an incredibly inspiring story which saw him getting caught up in the wrong crowd and subsequently hitting rock bottom. After reaching out to his Dad, Corey packed up everything he owned and left everything behind to relocate to the Blue Mountains. This is where his physical journey began, diving deep into endurance running and continually pushing the boundaries to see what he could achieve. His biggest accomplishment to date was his World's Strongest Marathon, pulling a 1.2tonne truck in a time of 16 hours and 12 minutes. This feat is mind-blowing and shows an incredible combination of both strength and endurance. For Corey this obviously wasn't enough, he has now decided to take on an even tougher challenge. In November this year, Corey will be attempting The World's Strongest Ironman, completing a full Ironman Triathlon while carrying a 45kg tree... Yep, insane! We are honoured to have such a legend on our podcast. Corey's ability to complete such a huge training volume, while balancing a full-time job and being a parent is inspiring and really shows you that if it is a priority, you will get it done.
Ep. 012 w/ Physiotherapist, Ultra Runner, Podcast Host, sub 3-hour marathoner, all round legend of a human plus much, much more!
Pat's passion for running is incomparable. His 9-5 involves working as a physio specialising in treating runners, when he's not in the clinic he's covering some incredible distances through the trails on his feet or hosting his podcast 'That's Running'. Pat is a talented athlete who has inspired many with his enthusiasm and commitment. We thought we'd catch up with him to chat about our favourite topic – running (of course)!!
We covered lots in our conversation, firstly delving into Pat's UTA100 experience where we got an insight into coping strategies for when things don't go to plan. Pat has a very interesting philosophy on running and its worth taking note. We speak about Pat's upcoming races, injury management, chronic vs acute training load, weekly training scheduling and structure.
Pat speaks on his thoughts around strength training and how he prioritises it around the rest of his running volume.
We also got to ask Pat about his involvement with Pledge for the Planet as well as his new partnership with ASICS since their launch of the recycled shoe.
Below you can find some of the things we chatted about in the episode as well as links to Pats social media.
We cant wait to hear what you guys think!
As always please don’t forget to rate, subscribe or leave us a review!
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https://podcasts.apple.com/au/podcast/thats-running/id1419008833
https://www.therunningroom.net/patrick-mcnamara-physio-clovelly
https://www.instagram.com/patmacyep/
Youtube: THE HUNDRED MILER: Three ultra runners face the 'holy grail' of trail running
*Interview starts at 12:30
At the Stronger Stride Podcast we are big believers that running is all about bringing people together and building community through connecting like minded people. And that’s exactly what today’s guest is all about!
We were stoked to have on Keelan Birch from the Coffs Coast to talk on all things running community, connection to the outdoors, the joys of trail running plus much more. Keelan Birch is a Coffs Harbour local who is the Coffs Park Run Race Director (RD) and also RD for the inaugural End Peak trail run which is a FREE community-run event with distances from a short kids run, 11km, 25km and 50km happening on the 1st of August. Keelan is the guru when it comes to running trails and organises the local trail group Coffs Trail Runners. We were very lucky to chat to someone so passionate about not just running but about bringing people together to explore new places and connect with the great outdoors. Keelan’s interest in running began after discovering orienteering which soon progressed to rogaining and now trail running. In 2016 he got involved with the local trail group and has since become the key organiser of the social run club. If you’re up for a challenge make sure you check out the links below to enter The End Peak ultra trail race which will be held on August 1st 2021. We are very excited and hope to see many of our Strong Stride family there! @endpeaktrailrun https://endpeaktrailrun.com
As always THANKYOU SO MUCH for listening to the Stronger Stride Podcast.
Don’t forget to write us a review and subscribe on iTunes or Spotify. We love feedback.
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Today we'd like to warmly welcome accredited Sports Nutritionist and with his graduate diploma in Performance Nutrition Mac Baker. You might know Mac from his podcast The Macabolic Podcast or from his instagram @mackenziebaker_ . Mac is currently studying his Masters in Sport and Exercise Nutrition while working as a nutrition coach with Fortitude Nutrition Coaching. In this episode, we dive deep into eating for performance and what it means to fuel as an athlete compared to the weekend warrior. Mac goes into detail on the dangers of blindly following advice from the fitness influencers we see on social media and highlights the power of eating well. We touch on mental health and the slippery slope athletes should be aware of when tracking their food. We then take a bit of a deep dive into Low Energy Availability (LEA) and RED-S (Relatively Energy Deficiency in Sport). For anyone with a high training volume it is crucial to be familiar with these terms. Mac breaks down the signs and symptoms to look out for and the population at risk. Mac highlights the importance of fuelling well for not only performance but to prevent long-term health detriments and maintain social health. Further, we unpack plant-based diets for athletes and speak on some of the important considerations surrounding such a nutrition strategy. Mac refers us to his blog post on vegan diets for athletes, you can find this here; https://www.fortitudenutritioncoaching.com.au/blog/what-should-vegan-athletes-eat Mac has a very well-rounded approach to nutrition, he gives us some practical tips and simplifies some very complex topics. We absolutely loved having him on and would encourage you to check out his socials and podcast on Spotify or apple; Macabolic Podcast Further links mentioned in the podcast below: Fortitude Nutrition Coaching; https://www.fortitudenutritioncoaching.com.au/blog/what-should-vegan-athletes-eat https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9 As always please don't forget to write as a review and subscribe to the pod! We love hearing from you. Thank you for all your love and support thus far. TSSP x
Today we break down shin splints with biomedical mechanical engineer and Managing Director of Solushin, Ben Lindsay.
Ben is most well-know for co-developing the wearable medical device; The Solushin, designed to improve management of shin splints in runners. Ben is the current Managing Director and the expert when it comes to shin splints in runners. In this episode we got to pick Ben's brain about what is actually going on when runners get shin pain and how we can better manage it. We talk about the pathophysiology of shin splints, breaking down anatomy of the lower leg and common signs to look out for. Ben talks on running biomechanics and risk factors for developing shin pain. We dispel some common myths as well as discuss the current evidence for best management, including strength training as well as some simple tests you can do at home. We then get to hear all about Solushin and how it can help you manage your symptoms current or future and get you back to running as quickly as possible. If you have ever had shin pain or know someone who has, make sure to tune in. There is lots to learn as well as some really practical advice. If you want to connect with Ben you can find him on instagram https://www.instagram.com/thesolushin/ or email him at ben@solushin.com . As always, please don't forget to write us a review, subscribe, follow us on instagram @strongerstide or email us at strongerstride@gmail.com Thank you so much for all your support thus far. TSSP x solushin
Very excited to share our conversation with Head Elite Strength + Conditioning coach from the University of Melbourne, Tony Sephton. Tony coaches across a variety of sporting disciplines, you might be familiar with one of his runners Australian 800m record holder Catriona Bisset.
In this episode we ask Tony to explain exactly what the role of an S+C coach is and how he helps athletes perform at their best. We unpack the importance of moving BETTER and lifting weights as a runner, both recreational and elite. We ask Tony to explain how strength training can be a way to prevent injury as well as make gains on race day. We learn about exercise selection, training timing, concentric vs eccentric movements, stability work, plyometrics and much more!
This episode is a must listen if you have any interest In being a better runner or if you want to up the standard of your current strength regime. Tony has a lot to share around not only training logistics but also talks on the mindset required for top performance.
You can find Tony on instagram @tonysephton_strengthcoach
As always, please don't forget to write us a review, subscribe, follow us on Instagram @strongerstride or email us at strongerstride@gmail.com
Thank you so much for all your support thus far.
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Today's episode features podcast host, physiotherapist and of course runner; Brodie Sharpe. Brodie hosts the Run Smarter Series Podcast and owns the Breakthrough Running Clinic which focuses on educating runners to train smarter to avoid injuries as well as helping athletes get back to pain-free running.
If you're listening to TSSP we can only imagine you don't like getting injured, so make sure you pay close attention during this conversation. Brodie goes through the common training mistakes and biggest factors when it comes to injury risk. We discuss ways to track your training and learn the difference between over-training and under-recovering. We also speak about shoe selection, running technique, shin splints, knee pain and the 10% rule. Make sure you tune in, Brodie has a wealth of knowledge and will certainly add value to your running knowledge toolkit.
If you want to find out more about preventing and managing running injuries check out Brodie's podcast https://breakthroughrunning.physio/the-run-smarter-podcast/ or instagram here https://www.instagram.com/runsmarterseries/ .
As always, please don't forget to write us a review, subscribe, follow us on instagram @strongerstide or email us at strongerstride@gmail.com
Thank you so much for all your support thus far.
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Champion trail-runner and Tailwind Nutrition guru, Gavin Markey, joins us today to chat on fuelling for ultra endurance. Gavin is not only an accomplished athlete, but is the man behind bringing Tailwind Nutrition to Australia. If you haven't heard of Tailwind yet then it's time you do, the electrolyte + carbohydrate powder is a popular supplement choice amongst many ultra-athletes. In this episode we ask Gavin to breakdown exactly what Tailwind is, why it may benefit you plus how and when to use it. We learn about the differences between consuming electrolytes and carbs in a single supplement compared to consuming them as separate products. Gavin is passionate about running and fuelling for not just optimal performance but optimal ENJOYMENT! He is committed to giving runners the best opportunity to reach their athletic potential and believes correct fuelling is the key that is so often overlooked. If you want to find out more about Tailwind Australia you can check out their website https://www.tailwindnutrition.com.au/ or if you'd like to reach out to Gavin you can find him on instagram https://www.instagram.com/tailwindnutritionaust/ . As always, please don't forget to write us a review, subscribe, follow us on instagram @strongerstide or email us at strongerstride@gmail.com Thank you so much for all your support thus far. TSSP x
Today we were lucky enough to chat with men's mental health advocate and founder of the 2520 Movement, Shay Hare. Shay has pledged to run 2520km in 2021 to raise funds for the non-for-profit Mentoring Men Australia program. The 2520 Movement name originated from the statistic that approx. 2520 men in Australia take their lives every year. Shay aims to breakdown the stigma around mental health and raise awareness about this horrifying static. Mentoring Men, is an Australian non-profit organisation that provides life guidance and support through a free one-on-one mentoring program for men. Mentoring Men is run by volunteers and has a mission to 'support men in their life journey'. You can find out more on their website at https://mentoringmen.org.au/ . Be sure to listen to this one folks, hear about what it takes to run 2520km in a year and why Shay felt so inspired to start this initiative. Please show your support by checking out Shay's Instagram page and website below: https://www.25twozero.org.au/ @25twozero Don't forget to write us a review, subscribe, follow us on instagram @strongerstide or email us at strongerstride@gmail.com (Skip to 22min30sec for start of Shay's interview) TSSP x
Today we interview Nutritionist and ultra-athlete Mick Chapman. Mick is an absolute wealth of knowledge and we had the privilege of picking his picking his brain about all things food, nutrition science and fueling for ultra-endurance. Mick's passion for improving peoples health through food was driven by his personal commitment to optimising his own performance as a competitive athlete. Across a variety of sports, Mick has explored personally and through his studies that all food you consume has the power to enhance or be of detriment to performance and health. This episode is for anyone who wants to know more about what to eat before, during and after a run, how to fuel for recovery and why nutrition matters as a runner, recreational and elite. You can find Mick on his website https://www.chappo-healthnutrition.com/about or instagram @chapp.o Don't forget to write us a review, subscribe, follow us on instagram @strongerstide or email us at strongerstride@gmail.com TSSP x
A very exciting MUST LISTEN episode release today with ultrarunner Melissa Robertson.
Melissa Robertson is arguably one of Australia's most accomplished ultramarathon runners and we were very excited to have her on to discuss her most recent achievement. Over the weekend Melissa ran the Great North Walk (GNW) in the Fastest Known Time (FKT); 270km, 8722m of elevation, an estimated 16,129 calories in an impressive 52 hours 36 mins.
In this episode we discuss what got Melissa into running, her previous running achievements, and some of her future running pursuits. We chat specifics of the GNW race logistics, nutrition, shoes, socks, 'must packs' on a trail run and of course advice for beginners.
We cannot wait for you to listen to this inspiring conversation, please let us know what you think or took away from it.
You can find Melissa on instagram @melissa_trailrunner or on her blog https://crackneck.com/ .
Please don't forget to write us a review, subscribe, follow us on instagram @strongerstide or email us at strongerstride@gmail.com
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In todays episode we chat with ultrarunner Laragh Mccabe, who shares her running journey, highs lows and everything in-between. In this conversation you'll her what made Laragh progress from a 5km park run to the Tarrawarra 100km in NZ. Laragh's story is not only inspiring but relatable; she talks on the struggles of ultrarunning and how such experiences improve her day to day life. We delve a little into the nitty gritty of nutrition and how race plans don’t always go as expected. This episode is certainly not one to miss, if you need some motivation or a reminder of why you enjoying running, be sure to listen! Laragh's story is one of resilience, dedication and humility, can't wait to hear what you think. Don't forget to write us a review, subscribe, follow us on instagram @strongerstide or email us at strongerstride@gmail.com TSSP x
Another sneaky bonus episode for you today! We thought you should know a little bit more about who makes up the Stronger Stride Podcast duo. We discuss what prompted us to start running, a little bit on our training past + present; including the people who have been there since the start, and why we continue to love the sport today. We delve a little into our education after highschool, qualifications and what we do for work. We can't wait for you to get to know us a little more, if you have any further questions or thoughts please reach out to us on our instagram page @strongerstride or email strongerstride@gmail.com TSSP xx
Welcome to our first BONUS EPISODE. Today we discuss what strength training is and why runners should be doing it. We break down the fundamental components of an effective strength program as well as go through some specific examples of how to implement it. We can’t wait to hear what you think. Please subscribe and leave us a review.
If you have any questions feel free to reach out on Instagram @strongerstride
Content referenced in the show: Post Activation Potentiation training (PAP) → Super simple explanation + examples of post action potentiation training https://www.stack.com/a/post-activation-potentiation-combos-explosive
PAP → more detailed article with links to references https://www.scienceforsport.com/post-activation-potentiation/#toggle-id-1
Combining heavy compound training with plyometrics → scientific article https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6487184/
Supercompensation principle → diagram https://upload.wikimedia.org/wikipedia/commons/f/f9/Supercompensation.svg
Supercompensation explained simply → article https://www.bodyfitnt.com.au/train-smarter-not-harder-facts-supercompensation/
Welcome to the first episode of The Stronger Stride Podcast!
In today's episode, we chat about all things GOALS. We discuss our current personal goals as well as some tips and tricks for you to take on board when planning out your next challenge!
Thanks for tuning in! See you next month with our first guest, Laragh McCabe.
Follow us on Instagram @strongerstride