The Stronger Stride Podcast

Stronger Stride
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  • Every two weeks

A podcast about running and more! A weekly conversation with accomplished athletes, health professionals, and weekend warriors on how and why they do what they do. We aspire to share value on topics surrounding training, nutrition, injury prevention, and mental strategies to not only improve your performance but enhance your life. Your hosts, Lydia Mckay; Physiotherapist and Personal Trainer, and Sophie Lane; Accredited Exercise Physiologist and Running Coach, are passionate about running and are excited to help you run stronger!

  1. 4 days ago

    278.Should You Listen To Music When You Run? What does the research say!?

    278.Should You Listen To Music When You Run? What does the research say!? We’re back talking about music! This is part 2 of the music science series, scroll back to 275 for part 1. In this episode, Lydia dives into a recent systematic review exploring how listening to music during exercise affects perceived exertion, performance, and physiological responses. We often use music to motivate us, distract us from discomfort, or get us through a tough session — but what does the research actually tell us? And does music change what’s happening physiologically, or does it simply change how exercise feels? We cover: How music affects perceived exertion during running What the systematic review found about exercise performance The difference between subjective and physiological responses to music Why music can make exercise feel easier without changing heart rate or lactate How music may influence pacing, motivation, and effort Whether music has any implications for injury risk How runners can use music strategically during training and racing Interestingly, the research suggests that music can significantly reduce perceived exertion and may provide a small improvement in performance, without necessarily changing physiological measures such as heart rate or lactate. So, if music makes your run feel easier, is that actually useful? And could you use it as a tool to help with pacing and motivation? If you’re a runner who loves a good playlist, this episode breaks down what’s happening beneath the surface — and how you can use music more intentionally in your training. TIMESTAMPS:00:00 Introduction to the episode and recent research02:09 Overview of the systematic review and its significance04:03 Research methodology and participant demographics07:44 Main findings: perceived exertion and performance effects11:04 Physiological vs subjective effects of music during exercise14:24 Practical implications for runners and injury risk17:44 Using music as a tool for pacing and motivation19:58 Summary of key takeaways and practical advice22:44 Final thoughts on mindful use of music in running 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

  2. 22 Aug

    277. Megan Chapple - Triathlon World Champ | 2.49 Marathoner | Balancing life as an elite athlete

    In this episode, Meg Chapple shares her journey into elite endurance sport. Her accolades include: 1st - 2022 World Triathlon Age-Group Championships Abu Dhabi1st - 2023 Europe Triathlon Championships Madrid 2nd - 2025 World Triathlon Age-Group Championships Wollongong Guernsy National Marathon Record - 2:49 Countless podiums and very impressive times across triathlon, running, cycling and more recently; HYROX. We discussed her training strategies, balancing multiple disciplines, and insights into her race preparations for Sydney Marathon. Listeners will gain practical advice on training, recovery, and maintaining enjoyment in endurance sports. There's a lot that we can all learn from Meg's approach! Find her on instagram @meganchapple Follow Us: Instagram: ⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠⁠Watch on YouTube⁠⁠⁠⁠ Our website: ⁠⁠www.strongerstride.com.au⁠⁠ Run coaching: https://strongerstridecoaching.carrd.co/ Thanks for tuning in!

  3. 15 Aug

    276. Lactate Gels - innovation ahead of science?

    This episode explores the emerging science behind lactate gels in endurance sports, debunking myths and examining recent research to understand their potential impact on performance. Sophie covers: - The science of lactate and its role in energy production - Recent high-profile use of lactate gels by elite athletes - Comparison of different lactate gel products and their ingredients - Research findings on lactate supplementation and performance - Physiological mechanisms of lactate as a fuel source Relevant episodes: - Training Zones - VO2max & Lactate Threshold w/ Nick Jankovskis - Dr Bill Evans - The Physiology of Running Follow Us: Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠ Our website: ⁠www.strongerstride.com.au⁠ Thanks for tuning in!

  4. 8 Aug

    275. Can Music Make You Run Better? The Science of Pre-Task Music

    275. Can Music Make You Run Better? The Science of Pre-Task Music Can the right song actually improve your running performance? 🎧 In this episode, we dive into the science behind pre-task music and its impact on exercise performance, breaking down a systematic review of 30 controlled studies. We explore how listening to music before exercise can influence motivation, arousal, mood, perceived effort, and ultimately performance. We also look at what makes an effective pre-run playlist; from tempo and volume to one of the most important factors: choosing music you actually enjoy. We cover: What the research says about music and exercise performance How pre-task music can influence motivation, arousal, and perceived exertion Whether music can actually help you produce more power and effort How to use music strategically before training or racing So, should you be building a pre-run playlist? If you’re looking for another tool to help you get the most out of your training, this episode is worth a listen. REFERENCES:Primary source: Delleli, S., Ouergui, I., Ballmann, C.G., Messaoudi, H., Trabelsi, K., Ardigò, L.P., & Chtourou, H. (2023). The effects of pre-task music on exercise performance and associated psycho-physiological responses: a systematic review with multilevel meta-analysis of controlled studies. Frontiers in Psychology, 14:1293783. 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

  5. 1 Aug

    274. Nutrition Strategies for Endurance Athletes - Matty Hart

    In this episode, sports dietitian Matty Hart shares insights on nutrition strategies for athletes, the importance of personalised plans, and how to navigate the vast and often confusing world of nutrition information. We explore practical tips for fueling, hydration, and understanding when to seek professional advice. In this episode, Matty shares expert insights on nutrition strategies for endurance athletes, including fueling during long runs, gut adaptation, and body composition considerations. Perfect for runners and coaches looking to optimize performance and health. Get in contact with Matt Hart: Instagram - @hart.nutrition Book in a telehealth appointment with Matt - here Email - matt@hartnutrition.com

  6. 25 Jul

    273. Double bone stress injury: one year later, what did I learn?

    Thank you to ASICS for supporting this episode. It's been one year since I found out I had a grade 3 (right leg) and grade 2 (left leg) bone stress injury. Here's an update of what I've learnt since then. In this episode, I share my personal journey through injury, the importance of nutrition timing, training load management, and mental shifts in my running practice. This episode offers valuable insights for athletes looking to optimise performance and recovery. Chapters 00:00 Introduction to Sophie’s Injury Journey 01:58 The Role of Training Load and Recovery 03:52 The Importance of Nutrition Timing 06:08 Practical Nutrition Strategies for Runners 08:04 Mental and Emotional Impact of Injury 09:31 Shifts in Running Philosophy and Community 10:30 Lessons Learned and Moving Forward Interested in Stronger Stride Coaching? Enquire ⁠here Follow Us: Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠ Our website: ⁠www.strongerstride.com.au⁠ Thanks for tuning in! TSSP x

  7. 18 Jul

    272. Overcoming Addiction Through Running: Georgia Weir

    *DISCLAIMER: this episode discusses addiction and mental health concerns. Please skip this episode if these topics are an issue for you. Lifeline: 13 11 14 National Alcohol and Drug Hotline: 1800 250 015 Thank you to ASICS for supporting this episode. The Kayano 33 it out now! In this episode, Georgia Weir shares her inspiring journey from battling mental health and addiction to becoming a First Nations leader in the running community. She discusses the healing power of running, overcoming trauma, and how sport can be a tool for empowerment and cultural connection. We discuss: ​Georgia's personal journey from addiction to recovery​The role of running in mental health and healing​Cultural significance of running for First Nations communities​Challenges faced by Indigenous athletes in mainstream sports​Strategies for overcoming trauma and building resilience​The importance of representation and community support in sports Links: ​Find Georgia here - @georgiaweir83​Deadly Runners​We Run Foundation​Sydney Marathon​Jenny Valentich, Everything Harder Than Everyone Else - book Chapters 00:00 Introduction to Georgia Weir and her background 00:42 Georgia's journey into running and its impact on her mental health 03:39 The mental challenges of starting running and overcoming self-doubt 05:09 Georgia's childhood, upbringing, and the roots of her trauma 08:08 The link between addiction, trauma, and the healing power of running 12:12 Georgia's recovery from ice addiction and the role of community support 13:04 How running initiated her inward journey and self-awareness 16:18 The importance of love, support, and unconditional acceptance in recovery 19:40 The parallels between addiction and endurance sports 22:24 Managing obsessive tendencies in running and maintaining balance 34:36 The origins and mission of Deadly Runners 37:01 Deadly Runners' programs, community impact, and leadership development 41:10 Barriers faced by First Nations athletes and cultural safety in sports 44:00 Addressing racism and stereotypes in mainstream sporting events 45:02 How non-Indigenous allies can support and learn from First Nations communities 48:52 Navigating conversations about race, trauma, and cultural understanding 50:17 Building trust, respect, and authentic allyship in community engagement Interested in Stronger Stride Coaching? Enquire here Follow Us: Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠ Our website: ⁠www.strongerstride.com.au⁠ Thanks for tuning in! TSSP x

  8. 11 Jul

    271. Is HYROX over-hyped?

    In this episode, Sophie Lane and Lydia Mackay discuss Sophie’s recent experience at Hyrox 2026, comparing solo and doubles performances, and explore the sport's growth, accessibility, and future trends. They also delve into training strategies, the sport's appeal, and its place in the broader fitness industry. Chapters 00:00 Introduction 01:51 Sophie Lane's HYROX Journey 05:35 Understanding HYROX: The Competition Explained 11:08 Comparing Past and Present HYROX Experiences 16:37 The Growth of HYROX and Its Popularity 22:31 Accessibility and Longevity of HYROX vs. CrossFit 28:04 The Future of HYROX and Fitness Trends 31:18 Prestige in Sports and Fitness 33:52 The Hybrid Training Trend 37:03 The Future of HYROX and Athletic Performance 46:54 Training Strategies for HYROX Competitor

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About

A podcast about running and more! A weekly conversation with accomplished athletes, health professionals, and weekend warriors on how and why they do what they do. We aspire to share value on topics surrounding training, nutrition, injury prevention, and mental strategies to not only improve your performance but enhance your life. Your hosts, Lydia Mckay; Physiotherapist and Personal Trainer, and Sophie Lane; Accredited Exercise Physiologist and Running Coach, are passionate about running and are excited to help you run stronger!

Information

  • Creator
    Stronger Stride
  • Years Active
    2020 - 2026
  • Episodes
    276
  • Rating
    Explicit
  • Copyright
    © Stronger Stride
  • Show Website
    The Stronger Stride Podcast

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