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. 6d ago

    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

  2. Jul 11

    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

  3. Jul 4

    270. Knee Pain? Here's exactly how to manage it in the gym.

    270. Navigating Knee Pain In The Gym Runner's knee is one of the most common injuries affecting runners, but it's also one of the most misunderstood. In this episode, Lydia breaks down exactly how to manage patellofemoral pain syndrome (PFPS), sharing the assessment process, rehabilitation principles, and evidence-based gym exercises that help runners return to pain-free running. Rather than simply resting or avoiding painful movements, Lydia explains how to progressively rebuild strength, increase tissue capacity, and safely reload the knee. Whether you're currently dealing with runner's knee or want to understand how to prevent it, this episode provides practical advice you can start applying straight away. We cover: • What patellofemoral pain syndrome (runner's knee) actually is • Why knee pain often develops from chronic overload rather than a single injury • How different pain patterns can help guide your rehabilitation • When to modify training versus when to keep running • The most effective strengthening exercises for the quads, hips, and glutes • How to progressively reload the knee through gym-based rehab • Reintroducing knee conditioning and painful movements safely • When and how to progress into plyometric exercises • Managing pain during rehab and building long-term load tolerance If you've ever been frustrated by persistent knee pain or wondered how to get back to running without constantly flaring it up, this episode will give you a clear, practical framework to guide your rehabilitation. TIMESTAMPS: 00:00 Introduction to Knee Pain in Runners 00:59 Understanding Patellofemoral Pain Syndrome (PFPS) 03:57 The Importance of Gym Work for Runners 09:25 Navigating Pain and Exercise Modifications 18:59 Building a Strong Foundation in the Gym 25:12 Reintroducing Knee Conditioning Exercises 30:19 Building Capacity in the Knee and Quad 35:09 Re-exposing the Knee to Painful Movements 39:51 Full Lower Body Program and Plyometrics 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

  4. Jun 27

    269. Everyone is missing the point about injury risk!

    In this episode, Sophie Lane dives into one of the biggest concerns for runners: injury risk. While most runners are worried about getting injured, very few are paying attention to the factor that consistently has the strongest relationship with injury risk - training load. From the popular 10% rule to the Acute:Chronic Workload Ratio (ACWR), Sophie breaks down what the research actually says about increasing training safely, managing recovery, and building resilience for long-term consistency. This episode is packed with practical advice to help you understand how much training your body can tolerate, why sudden spikes in volume or intensity can be problematic, and how to make smarter decisions when progressing your running. We discuss:• Why training load is one of the biggest risk factors for running-related injuries• The difference between acute and chronic training load• The research behind the Acute:Chronic Workload Ratio (ACWR)• Whether the 10% rule is actually evidence-based• Why intensity matters just as much as weekly kilometres• The role of deload weeks and recovery in staying healthy• How terrain, elevation and footwear can influence training stress• The importance of monitoring sleep, stress and subjective recovery• Why injury risk is multifactorial and highly individual Whether you're training for your first 10km, building towards an ultramarathon, or simply trying to stay healthy and consistent, this episode will help you better understand the principles of load management and how to reduce your risk of ending up on the sidelines. Resources Mentioned: https://stronger-stride.myklpages.com/l/TYmXJe Work with Sophie:https://form.typeform.com/to/nEXlwUBY Follow Us:Instagram: ⁠⁠@strongerstride⁠⁠ | ⁠⁠@lydia_mckay⁠⁠ | ⁠⁠@sophielaneYouTube: ⁠⁠Watch on YouTube⁠⁠ Our website: www.strongerstride.com.au Thanks for tuning in! TSSP x

  5. Jun 20

    268. We Changed Our Minds About Running. Here's Why.

    268. We Changed Our Minds About Running. Here's Why. Today Lydia and Sophie reflect on the biggest mistakes they've made throughout their running, coaching, and clinical careers; and how those experiences have completely changed the way they think about training, injury, and performance. From blindly following conventional advice to overcomplicating rehab, this episode explores the lessons that only come with experience. We discuss why questioning common beliefs is so important, how adaptable the human body really is, and why understanding training load often matters more than chasing the latest trend. We discuss: • The biggest training mistakes we've made as runners and clinicians• Why injury is often the biggest barrier to long-term performance• Common misconceptions around cardiovascular fitness and running conditioning• Why strength training should complement, not replace, running• Footwear, orthotics, and why our bodies are more adaptable than we often think• The importance of gradual progression and smart load management• Learning to ask for help with both physical and mental health challenges• Why questioning conventional wisdom can make you a better runner Whether you're new to running or have been training for years, this episode challenges some of the most common beliefs in the running world and shares practical lessons that could help you train smarter, stay healthier, and perform better. TIMESTAMPS:00:00 Introduction and Merging Perspectives01:04 Weekly Training Updates and Challenges08:18 Health Updates and Misconceptions14:47 Asking for Help: A Personal Journey21:21 Rethinking Running: Beyond Just Running28:23 Training Mistakes and Cardiovascular Fitness Misconceptions29:16 Understanding Running Conditioning and Injury Prevention33:48 The Importance of Gradual Return to Running38:17 Shifting Load and Footwear Adaptability45:57 The Value of Strength Training for Runners51:20 Questioning Shoe Choices and Orthotics Interested in Coaching? Work with us Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/@strongerstride Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

  6. Jun 13

    267. Chronic Fatigue, Mara Training + The Data Obsession Era

    267. Chronic Fatigue, Mara Training + The Data Obsession Era Today Sophie and Lydia sit down for a casual catch-up episode, reflecting on recent training, adventures, injury niggles, and the lessons they've been learning both on and off the run. From marathon preparation and balancing training load, to gratitude, health, and the influence of social media, this conversation explores the challenges many runners face when trying to improve performance without losing sight of what really matters. The discussion highlights the importance of perspective, individualization, and finding a sustainable approach to health and fitness. We discuss: • Why good health is often something we only appreciate when it's threatened• Injury setbacks, recovery, and managing expectations as runners• Marathon training updates and recent adventures on the trails • Chronic fatigue; figuring out how much I can and can't do• The balance between optimizing performance and enjoying the process• How social media can shape our perceptions of health and fitness• Why there is rarely a one-size-fits-all approach to training, nutrition, and recovery• Gratitude, perspective, and maintaining balance in a performance-focused world Whether you're training for your next big race, navigating an injury, or simply trying to find a healthier relationship with running and performance, this episode offers an honest and relatable conversation that many runners will connect with. TIMESTAMPS:00:00 Welcome to Stronger Stride Podcast06:09 The Importance of Health Appreciation24:25 Marathon Training Updates40:47 The Balance of Optimization and Enjoyment57:14 Navigating Social Media and Health Claims Interested in Coaching? ⁠Work with us⁠ 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

  7. Jun 6

    266. 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 Journey 01:09 Early Years and Introduction to Running 03:59 Transition to Competitive Running 05:06 Debut Marathon Experience 06:29 Learning from Challenges and DNF 09:11 Struggles and Identity in Running 11:45 Advice on Diversifying Identity 14:48 Balancing Running with Life 18:05 Current Training and Marathon Preparation 21:28 Strength Training and Plyometrics 24:01 Volume vs. Intensity in Training 25:30 Balancing Mileage and Recovery 28:47 Listening to Your Body: The Importance of Recovery 31:46 Nutrition Strategies for Runners 36:26 Preparing for Your First Marathon 38:43 Common Mistakes in Marathon Training 40:03 Pacing Strategies for Race Day 43:58 Mental Strategies for the Final Push 47:12 Post-Marathon Recovery and Reflection 49:29 The Impact of Running on Personal Growth Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@fed.collaborative⁠ YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Find Grace here: @gracelynchrunning Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition STRONGERSTRIDE – 15% off Vivobarefoot shoes STRONGER15 – 15% off Skorcha Sunscreen Thanks for tuning in! TSSP x

  8. May 30

    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

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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
    270
  • Rating
    Explicit
  • Copyright
    © Stronger Stride
  • Show Website
    The Stronger Stride Podcast

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