The Stronger Stride Podcast

288. Running Nutrition, Bone Stress Injuries, RED-S, Load Distribution, Running Psychology + More: Sydney Shoes and Brews RecapThe inaugural Sydney Shoes and Brews event brought together health professionals, runners, and industry experts for a day of education and all things running. In this episode, Lydia recaps the key lessons from each presenter and shares the practical takeaways for runners and clinicians.A big theme of the day was that context matters. Whether it’s nutrition, injury risk, footwear, or training, there is rarely a single answer that applies to everyone. We need to understand the individual, the evidence, and the trade-offs. We also explore a bigger question: what does running give us, and what happens when injury takes it away?We discuss:Nutritionist + Researcher: Mick Chapman’s research on ultra-runner nutrition, including fruit and vegetable intake, protein, and gastrointestinal challengesWhy context matters when interpreting research and health claims, and how to use the PICO frameworkPhysiotherapist: Beau Tyrrell’s advice on recognising bone stress injuries and why pain that warms up doesn’t rule one outHigh-risk bone stress injury sites and when to seek further assessmentSports Dietitian: Hannah Mills’ discussion of RED-S, low energy availability, and fuelling around trainingPodiatrist: Dan Cav’s explanation of how footwear and orthoses redistribute load rather than eliminate itExercise Physiologist: Sophie Lane’s breakdown of the three contributors to running fitness: VO2 max, lactate threshold, and running economyPsychotherapist: Freya Bronwin’s discussion of running identity and the psychological needs running can fulfil. How to maintain belonging, purpose, structure, and progression when you can’t runThe inaugural Sydney Shoes and Brews event and its $2,000 fundraiser for PanKindA huge thank you to everyone who presented, attended, and supported the first Sydney Shoes and Brews. We’re proud to have raised $2,000 for PanKind, supporting pancreatic cancer research.TIMESTAMPS:00:00 Why Lydia Is Recapping Sydney Shoes and Brews05:11 Mick Chapman on Ultra-Running Nutrition and Context10:30 Fruit and Vegetable Targets and the PICO Framework14:54 Beau Tyrrell on Bone Stress Warning Signs and High-Risk Sites21:42 Hannah Mills on RED-S and Fuelling Around Training28:31 Dan Cav on Footwear, Orthoses, and Load Redistribution34:17 Sophie Lane on the Three Contributors to Running Fitness36:01 Freya Bronwin on Running Identity and the Needs It Meets41:42 Finding Belonging and Progression Beyond Running45:11 Event Wrap-Up and the PanKind FundraiserPREVIOUS EPISODES MENTIONED:Mick Chapman (Chapo), Ep 211: Nutrition Insights for Ultra RunnersListen on Apple PodcastsBeau Tyrrell (@thestressfracturephysio), Diagnosis and Management of Tibial Stress FracturesListen on Apple PodcastsListen via The Run Club (Ep 260)Hannah Mills, Ep 214: Fueling PerformanceListen on Apple PodcastsDan Cav, Ep 106Listen on Apple PodcastsSophie Lane, Ep 281: Periodisation, Training Zones & PhysiologyListen on Apple PodcastsFreya Bronwin, Ep 224: Reflecting on an Injury ChapterListen on Apple PodcastsFreya Bronwin, Ep 179: Navigating the Non-Physical Challenges of InjuryListen on Apple PodcastsFollow Us:Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTubeDiscount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha SunscreenThanks for tuning in!TSSP x

Max Hopes is currently completing his PhD in tendon injuries at UTS. He is a researcher, lecturer, osteopath, strength & conditioning coach and keen runner. Topics covered: What is proximal hamstring tendinopathy?Risk factors and why compression mattersFactors outside of running e.g. sitting, driving etcWhy it often takes so long to healThe rehab process with exercise examplesHow to adjust your running load to improve symptomsMax' recent research articleYou can find Max here: Instagram - @maxhopesrehabWebsite - maxhopesrehab.comLinked In - Max HopesRecent research - Lived Experiences of People With Lower Limb Tendinopathy—A Systematic Review With Qualitative Evidence SynthesisYou can find us here: Stronger Stride Coaching - ⁠⁠⁠⁠https://strongerstridecoaching.com⁠⁠⁠Instagram -⁠⁠⁠ @strongerstride⁠⁠YouTube - ⁠⁠Stronger Stride⁠

286. Running Injuries: The Most Googled Questions AnsweredWhat are shin splints? Is running bad for your knees? Can you keep running with an injury? And do running shoes actually prevent injuries?In this episode, Lydia tackles some of the most Googled questions about running injuries, breaking down the evidence and sharing practical insights from her experience as a physiotherapist and runner.We cover common complaints like shin splints, stress fractures, knee pain, ITB syndrome, and lateral hip pain, exploring what might be causing them, how to manage symptoms, and when it's important to seek professional advice. We also discuss the role of footwear, training load, and individual risk factors in running-related injuries.Beyond the usual injury advice, this episode reflects on the bigger picture of running, including how we think about pain, manage setbacks, and balance the benefits of running with the realities of injury.We discuss:How common running injuries actually are and who is most at riskWhat shin splints are and how they differ from bone stress injuriesWhether running is bad for your knees and its relationship with osteoarthritisWhen you can keep running with an injury and how to modify trainingCommon causes of knee pain, runner's knee, and ITB syndromeUnderstanding lateral hip pain in runnersHow long common running injuries take to healPain management strategies and when to seek professional helpWhether running shoes can prevent injuriesThe relationship between training load, tissue capacity, and injury riskIf you've ever Googled a your symptoms after a run, this episode is for you. We unpack some of the most common questions runners have, challenge a few misconceptions, and discuss why injury management is rarely as simple as finding the right shoe or stopping running altogether.The goal isn't just to get you back running, but to help you understand your body, make informed decisions, and build a more sustainable relationship with the sport.Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Discount Codes:TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠STRONGER15: ⁠15% off Skorcha Sunscreen⁠Thanks for tuning in!TSSP x

285. Running Nutrition: Fueling, Recovery & Cutting Through the Misinformation with Dominique HollandToday we’re joined by Dominique Holland, a dietitian and marathon runner, to talk all things running nutrition and how to fuel effectively for both performance and recovery.Dominique shares her insights into the common nutrition mistakes recreational runners make, particularly when preparing for their first marathon. We discuss the importance of getting the basics right, how to approach fuelling before, during, and after running, and why underfueling can have consequences beyond just your race-day performance.We also dive into the often confusing world of sports nutrition products, including carbohydrate-to-fructose ratios in gels, the role of marketing in shaping our choices, and how to navigate the overwhelming amount of nutrition advice available to runners.We discuss:Common nutrition mistakes made by recreational runners and first-time marathonersThe importance of fuelling properly throughout training and on race dayCarbohydrate and protein timing for performance and recoveryThe risks of underfueling and how it can affect training adaptationsUnderstanding carbohydrate-to-fructose ratios in running gelsHow to approach pre-run, intra-run, and post-run nutritionWhole foods vs. processed carbohydrates in endurance trainingHow marketing and misinformation influence sports nutrition choicesWhy individualised nutrition strategies matterWhen to seek guidance from a sports dietitianWhether you're training for your first marathon or looking to get more out of your running, this episode is a great reminder that nutrition doesn't need to be complicated. Understanding the fundamentals, fuelling consistently, and finding a strategy that works for you can make a meaningful difference to your training and recovery.Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Follow Dom on Instagram: @nutritionwith_domDiscount Codes:TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠STRONGER15: ⁠15% off Skorcha Sunscreen⁠Thanks for tuning in!TSSP x

In this episode, Ash Daniels shares his first ultra-marathon at age 19 to becoming a trail & ultra-marathon coach. He emphasises the importance of proper preparation, pacing, and mindset for 100K races. He discusses common mistakes, training strategies, and how to approach ultra running sustainably and confidently.This episode is perfect if you've just signed up for UTA, or you have UTK or anyother 100k race coming up, or you're thinking about it. Key topics: Ash's journey from military ultra training to coachingImportance of intrinsic motivation for 100K racesKey training components for ultra endurancePacing strategies and race day mindsetCommon mistakes and how to avoid themThe evolution of ultra running and its marketingBuilding confidence and realistic expectationsTraining progression and long run planningFind Ash here: Instagram - @journey2ultracoachingWesbite - https://journey2ultra.com.au/Find us here: Stronger Stride Coaching - ⁠⁠⁠https://strongerstridecoaching.com⁠⁠Instagram -⁠⁠ @strongerstride⁠YouTube - ⁠Stronger Stride⁠

There's a bit going on in this weeks episode!Highlights being our interviews with Sinead Diver and Issie Hume which you might have seen a sneak peak of on Instagram. We were lucky enough to have some time with both of these incredible women at the Nike ADT finish line last weekend. Both incredible athletes in their own right and lovely people. It was so special to hear a little about their running experiences as they start the final preparations for Melbourne Marathon. We also chat about our own training updates, Soph realises she's accidently signed up for another race and Lyds shares some tough health challenges she has been battling recently. Thank you for the love recently! And thank you to the team at Nike & One Green Bean for inviting us to run the event and be apart of the media team. Find us here: Stronger Stride Coaching - ⁠⁠https://strongerstridecoaching.com⁠Instagram -⁠ @strongerstrideYouTube - Stronger Stride

Coach Bennett: Nike Running Global Head Coach is an incredible human who lives and breathes running, but as is suggested in the title of his book, it's not just about running. In this interview we discuss: - The transferable skills that running provides the rest of our lives- How to move our focus away from objective data & metrics- Coach B's concept of "Running isn't complicated, runners are."- The biggest changes in womens running and the importance of diversity on the start-line- Words of wisdom for when a race starts to get toughCoach Bennett's Book: It's About Running. It's Not About Running. https://lnkfi.re/yfzwUn?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAcGRvZgJzcnRjBmFwcF9pZA85MzY2MTk3NDMzOTI0NTkAAadmiPpYcDBWtnJ-w5f4PF7BSxzvGxv6o3lAY0nHMJx9QBAKEaq9I_iTTF2HPQ_aem_pBBvTY3NXUNuZkWjj827KwFollow Coach B here - https://www.instagram.com/coachbennett/?hl=enI feel so grateful to have had this opportunity, thanks to Nike Running Australia & One Green Bean. Stronger Stride Coaching - ⁠⁠https://strongerstridecoaching.com⁠Instagram -⁠ @strongerstride

This episode is a recent group education call that Sophie presented to her coaching clients. Find out about coaching here: https://strongerstridecoaching.comKey TopicsThe concept of periodisation in training and annual planningUnderstanding training zones and their physiological effectsThe supercompensation model and optimal training loadImportance of recovery and tapering before racesPhysiological changes: mitochondria, stroke volume, capillarisationAdapting training for different levels: beginner, intermediate, advanced Chapters00:00 Introduction to Physiology and Training Structure01:54 Annual Planning and Macro Cycles in Training03:47 Key Phases: Build, Peak, Recovery06:04 Training Zones and Physiological Changes08:51 Supercompensation and Training Load Management11:57 Practical Application of Training Zones15:11 Physiological Benefits of Aerobic Training19:48 Training Adaptations: Mitochondria, Heart, Capillaries29:49 Training for Different Levels and Goals36:00 Building a Sustainable Running Program39:08 Q&A and Practical Tips

280. Women in Sport: Making Running Safer with Kerry TurnerToday we’re joined by Kerry Turner, an Olympian, sports leader, and advocate for increasing women’s participation, safety, and sense of belonging in sport.Kerry shares her journey from representing Australia in water polo to leading initiatives focused on creating more inclusive and empowering sporting environments for women and girls. We hear about her Olympic experience, the pioneering role her mother played in women’s water polo, and the changes she has witnessed across women’s sport over the years.We also dive into the important issue of safety in running. Kerry discusses the research behind women’s experiences of safety while running, the barriers this can create to participation, and initiatives such as Run My Way and Play Her Way that are working to create more welcoming and accessible spaces for women and girls.We discuss:Kerry’s journey from water polo to the Olympic GamesHer mother’s pioneering role in women’s water poloThe fight for women’s water polo to become an Olympic sportWhat we can do to increase participation among women and girlsWhy safety, visibility, and belonging matter in women’s sportThe research around women’s safety and running habitsThe Run My Way and Play Her Way initiativesThe role of media and representation in shaping women’s sportMental health, body image, and the pressures facing young womenHow men can become better allies in creating safer sporting environmentsThis is a really important conversation about more than just getting women to participate in sport. It’s about creating environments where women and girls feel safe, welcome, represented, and worthy of being there.Kerry’s perspective is both inspiring and practical, and this episode is a great reminder that creating change in sport isn’t just about participation numbers — it’s about building communities where people genuinely feel like they belong.Stronger Stride Coaching: ⁠https://strongerstridecoaching.comFind out more about Kerry's work: https://www.sport.nsw.gov.au/play-her-wayhttps://www.sport.nsw.gov.au/grants/play-her-way-innovation-programhttps://www.instagram.com/officeofsportnsw/Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠TIMESTAMPS:00:00 Introduction to Kerry Turner's journey and work02:42 Kerry's early sporting career and Olympic experience08:49 Her mother's pioneering role in women's water polo12:43 The fight for inclusion in the Olympics17:43 The rise of women's sport in Australia22:57 Strategies to support women and girls in sport25:31 The Run My Way initiative and safety in running11:04 Research findings on women's safety and running habits27:45 The importance of male allyship and community support22:12 Innovative programs and pilot projects for safer spaces11:05 The future vision for women's participation in sport32:54 Closing thoughts and call to actionThanks for tuning in!TSSP x

We have a few coaching spots available: ⁠⁠www.strongerstridecoaching.com⁠ In this episode, Dan Stern, founder of Comfy Selections, Pace Athletic Crows Nest manager & training lead AND self-proclaimed "shoe guy" joins the show. We discuss: - The 3F's for finding the right pair of shoes- Why you're probably wearing the wrong size shoe- Understanding different shoe categories- Should everyone race in carbon-plated shoes?And so much more. Follow Dan: Instagram: @comfyselectionsYouTube: Comfy SelectionsFollow Us:Instagram: ⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠ | ⁠⁠⁠⁠@sophielane⁠⁠YouTube: ⁠⁠⁠⁠⁠Watch on YouTube⁠⁠⁠⁠⁠Our website: ⁠⁠⁠www.strongerstride.com.au⁠⁠⁠Coaching: www.strongerstridecoaching.com⁠⁠Thanks for tuning in!