The Stronger Stride Podcast

In case you missed it - one of our favourite episodes from the archives.

*Interview starts at 21:45*It was a privilege to chat to Nick Jankovskis, Sport and Exercise Scientist with a Master of High 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 areas of weakness...

This episode explores the science behind cardiovascular and tendon adaptations during return to running post-injury, discusses social media running trends, and offers practical advice on combining walking and running in races.

Follow Us:

Instagram: ⁠

@strongerstride⁠ | ⁠@lydia_mckay⁠ | @sophielane⁠

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

*In case you missed it - one of our favourites from the archives - Flow State + Goal Setting for runners w/ Scott Goddard PhD

*Interview starts at 15:40*

It was an honour to be joined by sports and exercise psychologist, researcher and PhD Scott Goddard, who devotes his time into the studies of human performance, goal setting and flow state. Scott has contributed to research focusing on developing and evaluating intervention strategies to induce optimal psychological states in athletes.

We got to dive deep into the science of setting goals, why i...

249. Why Do I Keep Getting Running Injuries? (And How to Break the Cycle)

If you feel like you’re constantly dealing with niggles, setbacks, or full-blown injuries… this episode is for you.

Lydia dives into one of the most common (and frustrating) questions runners ask: “Why do I keep getting injured?” Drawing on her experience as a physiotherapist, strength coach, and runner, she breaks down the key reasons injuries keep happening and what you can actually do about it.

This episode goes beyond surface-level advice. It explores the evidence behind injury risk and gives yo...

248. Understanding Plantar Fasciopathy: Causes, Treatment & Prevention with Joe Keain

Today we’re joined by podiatrist Joe Keain to break down one of the most common (and frustrating) running injuries: plantar fasciopathy.

In this episode, Joe shares a clear and practical approach to understanding heel pain - from what’s actually going on in the tissue, to why the term “fasciitis” might not always be accurate. We dive into the key risk factors, common mistakes runners make, and how to effectively manage and progress this injury without getting stuck in the boom...

In case you missed it - this is one of our favourite episodes from 2023.

*Interview starts at 9:25*

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 discuss 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 s...

Explore the fascinating history of running from ancient Greece to modern innovations, highlighting key milestones, technological advances, and inspiring stories of perseverance. In this episode, Sophie takes you through a brief history lesson - when the first marathon was run, Kathrine Switzer's nearly getting kicked out of Boston Marathon, the 4-minute mile and 2-hour marathon barriers, as well as her own personal running journey.

This episode is sponsored by ASICS - celebrating the release of the brand new Superblast 3. Check them out here

Chapters

00:00...

Josh Kwan is a Sydney-based cyclist who share's his adventures on YouTube with an incredible knack for story-telling.

In this episode, Josh shares his journey with cycling, insights on how to get started as a beginner , and how and why runners can implement cycling into their training.

We also discuss what gear is important, safety precautions and why he loves it so much.

Follow Josh:

Instagram: @josh.kwan

YouTube: Josh Kwan

Cycling Club: Pastries CC

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In this episode of the Stronger Stride podcast, we discuss our recent training experiences, including challenges with illness and the importance of maintaining fitness.

We explore various gym techniques, particularly focusing on the effectiveness of partial range exercises. The conversation also delves into the mindset required for sports and the empowering nature of physical activity. We finish by discussing some listemer questions.

Follow Us:

Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@sophielane

YouTube: ⁠⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠⁠

Discount Codes:

TAILWINDSTRONG...

In Case You Missed It - this is a catch-up episode of one of our favourites from 2023!

*Interview starts at 17:10*

Highly esteemed Ian Griffiths joins us on the pod today to chat about running biomechanics from a sports podiatry perspective. Ian is a Sports Podiatrist and researcher, currently lecturing in Sports and Exercise Medicine at Queen Mary University London and lecturer at Monash University in Melbourne. Ian has spoken at conferences worldwide, provided sports podiatry services on a world-class scale for multiple professional sporting teams and continues to publish research on lower limb biomechanics.

In this episode, Sports Chiropractor Luke discusses his extensive background in running and injury management. He emphasises the complexity of running injuries, the importance of a holistic approach to treatment, and the need for runners to understand their stressors and capacity.

Luke shares insights on managing occupational stress, analysing running loads, and the significance of deload weeks in training.

He also addresses the common discomforts runners experience and the importance of communication with health professionals to navigate recovery effectively.

Check out Luke here:

In case you missed it! Here is a throwback to one of our favourite early episodes.

*Interview starts at 18:00*

Ep: 82: Disordered Eating in Runners / Dietitian Maddi 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 h...

240. Can We Visualise Our Way To Improved Running Performance?

Today we dive into one of the most underused but powerful tools in performance; visualisation. Can we visualise our way to better performance? Today we unpack the affect of mental rehearsal on sporting performance.

Lydia explores the science behind visualisation, breaking down how the brain processes mental imagery and why rehearsing performance in your mind can translate to real-world improvements. Drawing on research and practical sport psychology frameworks, this episode explains how visualisation can influence pacing, fatigue tolerance, skill development, and overall race execution.

...

In case you missed it, one of our favourite episodes from 2023!

Ep: 80: Flow State + Goal Setting for runners w/ Scott Goddard PHD

*Interview starts at 15:40*

It was an honour to be joined by sports and exercise psychologist, researcher and PhD Scott Goddard, who devotes his time into the studies of human performance, goal setting and flow state. Scott has contributed to research focusing on developing and evaluating intervention strategies to induce optimal psychological states in athletes.

We got to dive deep into the science of s...

238. Triathlon Training, Volume & Longevity with Coach Jack Saunders

Today we sit down with triathlon coach Jack Saunders to explore the world of triathlon training, endurance performance, and what it really takes to succeed across three demanding disciplines.

Jack shares his journey into triathlon during the pandemic, how his swimming background shaped his progression in the sport, and the key lessons he’s learned as both an athlete and coach. We unpack the realities of triathlon training volume, the complexity of balancing swimming, cycling, and running and scheduling intensity into the training week.

This co...

This is a catch-up episode from one of our favourites from 2022!

Andy Bryant - The Barefoot 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...

In this episode of the Stronger Stride podcast, Dr. Bill Evans, a professor of Exercise Science with a PhD in Exercise Physiology, discusses the complexities of muscle fatigue, the importance of stress management in performance, and the physiological adaptations that occur through training.

He emphasises the significance of periodization in training to prevent overtraining and injuries, and provides insights into how athletes can effectively manage their training and recovery to optimize performance. He discussed the differences between easy runs, lactate threshold and vo2max training. The conversation also touches on the impact of detraining...

In case you missed it: a re-upload of one of our favourite episodes from the past, dropping every Wednesday.

*Interview starts at 19.20*

Adam Didyk is the Athletics Australia Pathways Transition Lead, Australian Olympic Team Coach (Athletics - Endurance) Tokyo 2021, SA Performance Advisor, a husband and a father among many other things. 

In this conversation, Adam gave us a deep insight into his journey as a coach and the things that he has learnt along the way. He shares his beliefs around ensuring his athletes are well-rounded on and off the track through a h...

In this conversation, Sophie discusses various personality traits of runners, focusing on the data-obsessed, highly motivated to the anxious runner who seeks reassurance and the social runner who thrives in group settings.

The conversation explores the challenges these runners face, such as fear of injury and fluctuating motivation, and emphasises the importance of understanding these traits for effective coaching.

Sophie also highlights the need for balance between personal limits and social influences in running, and the significance of tailoring coaching approaches to individual personality types.

In case you missed it: a re-upload of one of our favourite episodes from the past, dropping every Wednesday.

Ep. 42// Tom O'Halloran from Mechanics of 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...

232. Fuelling Performance: Nutrition Insights for Runners | Bec Haslam (Sports Dietitian, PhD)

Today on the Stronger Stride podcast, we’re joined by Bec Haslam — sports dietitian, PhD in human physiology, and founder of Nutrient Nation — to unpack one of the most misunderstood (and under-fuelled) areas of endurance sport: nutrition.

Beck shares her journey into dietetics and sports nutrition, and explains why what you eat every day matters just as much — if not more — than what you do on race day. From pre-training fuel and carbohydrates to hydration, immune function, and fad diets, this episode is packed with pract...

Thanks for listening!

Follow us on Instragram @strongerstride

230. Running Economy: Why Strength & Plyometrics Matter More Than You Think

In this solo episode of The Strongest Stride Podcast, Lydia McKay breaks down one of the most powerful, and often under-utilised, performance tools for runners: strength training and plyometrics.

Running economy is one of the biggest determinants of endurance performance, yet many runners still treat strength work as optional or purely for injury prevention. In this episode, Lydia explains what running economy actually is, why even small improvements matter, and how targeted strength and plyometric training can translate into real-world speed gains.

Drawing...

In this episode of The Stronger Stride Podcast, Sophie discusses how YOU can create your own personalised training program using evidence-based training principles.

The conversation briefly covers personal updates, including Sophie's journey back from injury and the importance of cycling as cross-training.

The main focus is on the principles of training, including progressive overload, recovery, and specificity, along with practical examples of how to structure a training week and month. The episode concludes with a reminder of the importance of individualised training plans and setting clear goals for success.<...

In this episode of the Stronger Stride podcast, hosts Lydia and Sophie reflect on the year 2025, discussing their personal highlights, lowlights, and lessons learned. They share their chosen words for 2025, achievements in training, and the challenges they faced, including injuries and health diagnoses. Looking ahead, they set goals for 2026, emphasising the importance of balance and intentionality in their training and lives.

Follow Us:

Instagram: ⁠@strongerstride⁠ @sophielane @lydia_mckay⁠

YouTube: ⁠Watch on YouTube⁠

Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition

STRONGERSTRIDE – 15% off Vivobarefoot shoes

STRONGER15 – 15% off Skorcha Sunscree...

227. Will Running Ruin My Knees or Make Them Healthier? (send this to anyone who told you that running is bad for you)

Today we dive into one of the most persistent myths in the running world: “Running destroys your knees.”
In this episode, Lydia breaks down the latest research on running, joint health, and long-term wellbeing, and the findings might surprise you.

Drawing from recent systematic reviews and large population studies, Lydia explains why running does not cause knee or hip osteoarthritis, why recreational runners actually have lower rates of OA, and how even smal...

In this episode, Sophie Lane discusses the importance of the need for planning recovery and training during the holiday period and strategies for maintaining fitness during the off-season. The conversation also emphasizes setting realistic goals and planning for the new year, as well as the importance of a gradual return to training after a break to prevent injuries.

- How to create a holiday training structure that actually works

- Setting realistic goals and expectations

- Trying something new

- Sensibly returning after time off

Find...

This episode outlines Sophie's personal concerns about misinformation online - in this case, a particular podcast with a very large platform.

She critiques various training programs and emphasises the need for consistency and proper intensity prescription. She addresses common misconceptions about gym equipment and injury risk, the balance between strength and endurance training, and the significance of progressive overload in achieving optimal performance. The conversation aims to educate listeners on effective training strategies while debunking myths surrounding strength training.

Find us here:

Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@sophielane⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠

YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠

Discount Codes:<...

In this episode, Freya, a psychotherapist, discusses the emotional challenges runners face during injuries and the importance of reflection in recovery. The conversation explores mental fitness, community support, and the value of embracing new activities while navigating the uncertainty of injury. Freya shares insights on identity shifts and the lessons learned from the experience, encouraging listeners to reflect on their own journeys and the importance of connection during difficult times.

Find Freya here:

Instagram - @reframe.sessions

Book a FREE 15min call HERE

Reframe Club Group Session 25th...

223. Running Biomechanics, Gait Re-training, Training Load & Injury Risk in Runners

Does how you run impact your risk of injury? How much can you safely increase your training before your risk of injury starts to climb?

In this episode, we dive into the research on running biomechanics, training volume and practical implications on risk of injury; exploring what the evidence actually says (and what social media often gets wrong).

We discuss the evidence we have for running biomechanics and explain how clinicians and runners alike can interpret data to reduce injury risk without falling...

How to ACTUALLY improve your running performance through strength and power training. For ALL runners - 100m to 100km.

This conversation delves into the intricacies of creating individualised rehab and strength training programs for runners, emphasising the importance of understanding injury history, training age, and the specific demands of different running disciplines. It highlights the role of strength training in improving running economy and performance, the significance of neuromuscular adaptations, tendon stiffness and rate of force development. Practical applications and strategies for linking rehab to performance goals are also discussed, providing valuable insights for...

221. Glorified Suffering & Misinformation in the digital running world (PART 2)

Welcome to PART 2 of our catch-up-a-sode where we chat about performative and glorified suffering and misinformation online.

Thankyou so much for listening, we know you're going to love it!

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

220. PART 1; Bone Stress Recovery, 5km Time Trial + Injury Reflections

Today Lyds + Soph catch up with each other on their training, rehab and future goals. We dissucss;

- Soph's bone stress rehab updates

- Returning to running after nearly 12 weeks off

- Benchmark testing with a 5km time trial

- Pacing strategy when you haven't run hard in nearly 3 years

Thankyou so much for listening, we know you're going to love it!

Follow Us on Instagram: ⁠ @⁠⁠strongerstride⁠⁠ | @⁠⁠lydia_mckay⁠⁠...

In this episode of the Stronger Stride podcast, Sophie Lane, an exercise physiologist and running coach, delves into the intricacies of training zones. She explains the physiology behind different zones, how to calculate them, and the importance of metrics like heart rate, lactate, RPE, power, and pace. Sophie also discusses the benefits and limitations of zone 2 training, polarized training, and the double threshold model, while sharing personal insights from her own training journey.

Related Episodes:

Zone 2 Training

Double Threshold

Matt Hansen Threshold Training

...

In this ep, we chat all things carbon plates vs nylon plates, types of foam compositions, rockers and everything you could need to know about shoe tech!

Brendan shares practical advice for selecting the right shoes based on individual biomechanics and running goals, as well as tips for maintaining and cleaning running shoes. The conversation highlights the rapid advancements in shoe technology and the importance of understanding the various components that contribute to running efficiency and comfort.

The article mentioned:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01164.2000#:~:text=The%20goal%20of%20...

217. Structuring Your Training Week + Your Most Common Questions

In this episode of the Stronger Stride Podcast, Lydia McKay dives into one of the biggest challenges runners face: how to structure strength training alongside running. Whether your goal is performance, injury prevention, or simply enjoying training without burning out, getting the balance right is key.

Lydia shares her clinical and coaching insights on how to plan your training week, why freshness matters for strength sessions, and the common mistakes runners make when juggling both disciplines. From managing recovery to knowing when you might...

In this episode of the Stronger Stride podcast, Dr. Katie Slattery, a senior lecturer in sport and exercose science, shares her extensive knowledge on endurance physiology, focusing on altitude and heat training.

She discusses the physiological adaptations that occur at altitude, the best practices for living high and training low and potential risk factors.

Dr. Slattery also delves into the benefits of heat training, how to monitor athlete performance, and the role of supplements in enhancing performance. This conversation provides valuable insights for both elite athletes and recreational runners looking to optimize their training strategies.<...

In this episode, Sophie and Lydia catch up on:

- Sophie’s bone stress injury updates

- Lydia’s return to run post-injury

- The ups and downs of training and recovery

- The importance of connection and community

​ Fuelling Performance: Sports Dietitian Hanah Mills on Carbs, Electrolytes & Nutrition Science

In this episode, Lydia sits down with sports dietitian Hanah Mills to unpack the crucial role nutrition plays in performance, recovery, and overall health for athletes, especially runners.

Hanah shares her personal journey into dietetics, highlighting how psychology and nutrition are deeply connected, and why no two athletes should fuel the same way. From the role of carbohydrates in endurance performance to managing body composition without compromising energy, Hannah brings both expertise and practicality to the conversation.

We discuss:

• What a sports diet...

In this episode of the Stronger Stride podcast, Sophie shares her incredible experience of meeting running legends Eliud Kipchoge and Sifan Hassan at a Nike panel event.

She discusses the pressure athletes face, the profound impact of running on people's lives, and her personal reflections on the event. The conversation highlights the joy of spectating a major marathon, the excitement of interviewing elite athletes, and the valuable insights shared by Kipchoge and Hassan about their experiences and motivations in running.

Thank you Nike for the oppurtunity.

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