The Stronger Stride Podcast

Stronger Stride
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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. vor 1 Tag

    267. From Rural Ireland to 2:36 Marathon Elite: The Grace Lynch Story

    267. From Rural Ireland to Marathon Elite: The Grace Lynch Story Today we're joined by Irish marathon runner Grace Lynch, whose rise through the distance running ranks has been nothing short of impressive. From growing up in rural Ireland to competing at an elite level over the marathon, Grace shares the lessons she's learned along the way; from training and racing to setbacks, identity, and personal growth. In this open and insightful conversation, Grace takes us behind the scenes of her marathon journey. We discuss her debut marathon experience, the challenges of injury and setbacks, how she approaches training and recovery, and the mental strategies that help her perform when it matters most. Whether you're training for your first marathon or chasing a personal best, there's something in this episode for every runner. We discuss:• Grace's journey from recreational runner to elite marathoner• What she learned from early setbacks, injuries, and a marathon DNF• The importance of maintaining an identity outside of running• How she balances training, work, and life commitments• Weekly training structure, mileage, strength training, and plyometrics• Nutrition strategies for marathon preparation and performance• Common mistakes runners make when preparing for a marathon• Race-day pacing strategies and avoiding early mistakes• Mental approaches for handling discomfort and setbacks during races• Recovery, reflection, and personal growth through running Grace shares practical advice throughout the episode, including why runners shouldn't put too much pressure on time goals, how to navigate difficult emotions after setbacks, and the value of developing personal mantras for race day. This episode is packed with wisdom for runners of all levels and offers a refreshing perspective on performance, resilience, and enjoying the process. TIMESTAMPS:00:00 Introduction to Grace Lynch and Her Journey01:09 Early Years and Introduction to Running03:59 Transition to Competitive Running05:06 Debut Marathon Experience06:29 Learning from Challenges and DNF09:11 Struggles and Identity in Running11:45 Advice on Diversifying Identity14:48 Balancing Running with Life18:05 Current Training and Marathon Preparation21:28 Strength Training and Plyometrics24:01 Volume vs. Intensity in Training25:30 Balancing Mileage and Recovery28:47 Listening to Your Body: The Importance of Recovery31:46 Nutrition Strategies for Runners36:26 Preparing for Your First Marathon38:43 Common Mistakes in Marathon Training40:03 Pacing Strategies for Race Day43:58 Mental Strategies for the Final Push47:12 Post-Marathon Recovery and Reflection49:29 The Impact of Running on Personal Growth Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@fed.collaborative⁠YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Find Grace here: @gracelynchrunning Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

    53 Min.

  2. 30. Mai

    265. Marathon Training Guide - Periodidation, Long Runs, Shoes, Pacing & Gels

    Interested in coaching? Fill out this quick form - ⁠⁠https://forms.gle/XKgPwhPkVXLJsiWn6⁠⁠ This episode covers marathon pacing strategies, training essentials, shoe choices, nutrition, and race day preparation, providing practical tips for runners of all levels. Key Topics - How to plan out a training week, block and full 16 week program - Marathon pacing strategies - Training essentials for marathon - Shoe selection and nutrition - Race day preparation and tapering Related Episodes: Strength Training - https://open.spotify.com/episode/0hCwcQZ9pT1FGpWRhg328P?si=FmKcQSUWQ5KEVVcL0q7Svg Sydney Marathon 2025 Tips - https://open.spotify.com/episode/67FA1lRboXHuywnzrnsHY9?si=vNsC1rfCSUe4DgxnY7u50w Nutrition - https://open.spotify.com/episode/5aIV3FFeRPzjxOky581Pmc?si=jgDBa2_PQKSr3Cb3qIe4HA Chapters 00:00 Welcome to Marathon Season 00:29 Preparing for Your First Marathon 01:00 The Importance of Long Runs in Marathon Training 01:34 The Importance of the Long Run 04:25 Strength Training Essentials 07:25 Weekly Training Structure 10:47 Training Blocks and Progression 13:37 Nutrition and Race Preparation 16:31 Tapering and Race Week Strategies 16:54 Building a Strong Marathon Foundation 17:55 Determining Long Run Distances 19:50 Managing Training Load and Injury Risk 21:13 The Importance of Race Day Experience 22:41 The Importance of Long Runs in Marathon Training 23:55 Recovery and Training Duration for Beginners 24:19 Pacing Strategies for Marathon Runners 31:01 Nutrition and Fueling During Races 34:40 Choosing the Right Marathon Shoes 39:55 Training Insights and Future Episodes Follow Us: Instagram: @strongerstride | @lydia_mckay | @sophielane YouTube: Watch on YouTube ⁠⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠⁠

    38 Min.

  3. 23. Mai

    264. Sophie is Unemployed?! And UTA 2026 Recap

    Sophie is now working for herself full time! And a full recap of the UTA weekend. Interested in coaching? Fill out this quick form - https://forms.gle/XKgPwhPkVXLJsiWn6 Follow Us: Instagram: @strongerstride | @lydia_mckay | @sophielane YouTube: Watch on YouTube ⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠ Discount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in!TSSP xv

    47 Min.

  4. 16. Mai

    263. Plyometrics, Longevity & Athleticism with Angus Bradley

    263. Plyometrics, Longevity & Athleticism with Angus Bradley Today we sit down with strength & conditioning coach Angus Bradley to unpack the principles behind effective training, athletic development, and why fitness doesn’t need to be as complicated as the internet makes it seem. Angus shares his approach to simplifying training while still getting great results; focusing on consistency, individuality, and understanding the “why” behind programming decisions. We dive deep into plyometrics, resilience, longevity, and what it actually means to train like an athlete across the lifespan. From runners trying to stay injury-free, to gym-goers wanting to move better and perform better, this episode is packed with practical insights grounded in sports science and real-world coaching experience. We discuss: Why simplicity often beats over-optimization The key physical qualities that make someone “athletic” Plyometric training: benefits, risks, and common misconceptions How to safely program jumps, hops, and explosive work Dose, intensity, and progression for different experience levels Why plyometrics matter for longevity, resilience, and injury prevention The balance between strength and endurance training The interference effect explained simply Common weak links seen in runners Angus also breaks down concepts like ground contact time, limb velocity, and his intensity tier system for plyometrics; making complex sports science practical and easy to apply. Whether you’re a runner, strength athlete, clinician, or just someone wanting to train smarter for the long term, this episode offers a fresh perspective on performance, movement, and health. TIMESTAMPS:00:00 Introduction to Angus Bradley and His Journey09:40 Simplifying Fitness: The Need for Guiding Principles21:39 Defining Athleticism: Key Physical Qualities23:42 Navigating Training Myths26:23 The Importance of Session Structure29:10 Consistency Over Optimization31:14 Understanding Athletic Attributes34:21 Plyometrics: The Key to Resilience45:11 The Longevity of Plyometric Training46:05 Strength Training for Longevity47:55 Strength Training as Healthcare49:55 Training Older Adults Effectively51:16 Weak Links in Runners’ Training55:22 Zone Training & Running Performance59:16 Balancing Strength and Endurance01:03:22 The Interference Effect Explained01:07:41 Conclusion: Finding the Right Balance Follow Us:Instagram: @strongerstride | @lydia_mckay @sophielane YouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Find Angus here: @angusbradley92 @generalphysicalpreparation https://www.youtube.com/@angusbradley92 Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in!TSSP x

    1 Std. 9 Min.

  5. 10. Mai

    262. Tim Ashelford - UTA100 Prep & Trail Running with Purpose

    In this episode, we speak to the Managing Director of Australian outdoor publication ‘We Are Explorers' - Tim Ashelford. We discuss his appreciation for outdoor adventure and trail running, as well as his preparation for his first ever 100km trail run - UTA100. We dive deep into the purpose behind his running, how he’s approached this training block with coaching from Matty Abel, and the ups and downs of injury setbacks. You can find Tim @tim_ashelford on Instagram 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

    58 Min.

  6. 2. Mai

    261. Sub-2hr marathon, walkers tolerated & getting "chicked" - Running News

    In this episode, Sophie discusses recent running news, race results, barriers in marathon times, and social issues in running culture. She shares insights on goal setting, the significance of breaking barriers like the sub-two-hour marathon, and the impact of marketing and social perceptions. Chapters 00:00 Welcome to Stronger Stride Podcast 01:28 Breaking the Sub Two Hour Marathon Barrier 06:06 Women's Marathon Records and Prize Money 09:09 The Evolution of Running Shoe Technology 10:24 Nike's Controversial Marketing Strategy 14:04 Community Insights from the Ballarat Marathon 14:12 Disappointment in Race Results 19:27 The Power of Words in Podcasting 26:16 Controversies in Backyard Ultras 34:04 Upcoming Events and Personal Training Updates

    41 Min.

  7. 30. Apr.

    260. ICYMI - Diagnosis and Management of Tibial Stress fractures with Physiotherapist Beau Tyrrell

    In case you missed it - this ep was one of our most popular ever! Recorded in 2024 before Beau became known as 'The Stress Fracture Physio'! Since then, he has posted SO much great content related to this topic so be sure to check out his instagram. Diagnosis and Management of Tibial Stress Fractures with physiotherapist Beau Tyrrell AKA The Stress Fracture PhysioBeau is a physiotherapist with a special interest in 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.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 @thestressfracturephysio 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 X

    1 Std. 10 Min.

  8. 25. Apr.

    259. Implementing Best Practice Plyometric Protocols

    259. Implementing Best Practice Plyometric Protocols Plyometrics are one of the most powerful (and misunderstood) tools in running performance. In this episode, Lydia breaks down how to use them effectively; improving power, efficiency, and tendon capacity, without tipping into overload or injury. Grounded in current research and clinical experience, this is a practical guide to implementing plyometrics safely. From understanding the “why” to knowing exactly what to do (and when), you’ll walk away with a clear framework you can actually apply to your training. We cover:• What plyometrics are and how they load tendons, bones, and muscle• The role of rate of force development in running performance• How plyos improve running economy, speed, and stiffness• Evidence-based programming: frequency, volume, and progression• Key exercises (pogos, squat jumps, bounds, depth jumps) with sets and reps• When not to do plyometrics: yellow flags and injury risk• Building a pre-plyometric strength base before progressing• How to individualise based on injury history, goals, and training phase• Avoiding common mistakes that lead to overload and breakdown If you’ve been told to “just add plyos” but never shown how, this episode gives you the structure, context, and caution to do it properly. TIMESTAMPS:00:00 Introduction: Why plyometrics are essential yet risky for runners00:48 Research overview on plyometric protocols and performance03:12 What are plyometrics? Understanding the stretch-shortening cycle06:00 Tendon stiffness, energy storage, and running economy09:00 Performance benefits: speed, VO2 max, and economy13:30 Exercise selection and progression principles17:00 Programming from high-quality research22:10 Frequency, volume, and progression strategies26:30 Safety considerations and injury risk35:00 Pre-plyometric strength phase43:00 Practical session design: sets, reps, intensity50:00 Individualising for sport and athlete needs54:00 When to modify or pull back55:45 Getting personalised support Research mentioned: https://pubmed.ncbi.nlm.nih.gov/12627298/https://pubmed.ncbi.nlm.nih.gov/23838975/https://www.researchgate.net/publication/375775137_EFFECTS_OF_PLYOMETRIC_JUMP_TRAINING_ON_RUNNING_ECONOMY_IN_ENDURANCE_RUNNERS_A_SYSTEMATIC_REVIEW_AND_META-ANALYSIS Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@sophielaneYouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Discount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha Sunscreen Thanks for tuning in!TSSP x

    53 Min.
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Info

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!

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  • Erstellt von
    Stronger Stride
  • Jahre aktiv
    2020 - 2026
  • Folgen
    264
  • Bewertung
    Anstößig
  • Copyright
    © Stronger Stride
  • Sendungswebsite
    The Stronger Stride Podcast

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