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. 17H AGO

    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
  2. 218. Running Footwear Science - Shoe Tech Rep Brendan Hardie

    17H AGO

    218. Running Footwear Science - Shoe Tech Rep Brendan Hardie

    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%20this%20study,13%2C%2017%2C%2018). Follow Brendan: @brendan.hardie 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 for tuning in!

    54 min

  3. 4D AGO

    256. ICYMI - Dr Izzy Smith , Endocrinologist - Hormones & Injuries

    114. Dr Izzy Smith - Hormonal function in sport, stress fractures & optimising bone health. We were over the moon to get to chat to Dr Izzy Smith today, expert in the field of hormonal health and all things bones. Dr Izzy is the medical expert for female-led womens coaching service Femmi, a Movember ambassador and of course a runner. Izzy is a dedicated and enthusiastic practitioner & educator. If you follow her on instagram you'll likely be familiar with her ability to debunk common myths in the health & wellness space, whilst synthesising complex areas of research producing practical advice for the everyday person. At the time of recording, Dr Izzy was a few short months away from completing her residency, becoming an endocrinologist. In this ep we chat about;- Understanding endocrinology - Relative Energy deficiency in sport (REDS)- Low carb diets and training fasted- Understanding the bone remodelling process- Blood tests + supplements for athletes- Coffee and cortisol in the morning You can find more from Izzy on her instagram here @doctorizzyksmithAs always thankyou so much for listening and supporting the show. We know you’re going to love this one.TSSPX

    56 min

  4. APR 18

    255. The Balanced Runner: Unlocking Optimal Running Technique with Paul McKinnon

    In this episode, expert in running technique Paul McKinnon shares insights on biomechanics, efficient movement patterns, and common running errors. Discover how understanding physics and body awareness can transform your running and prevent injuries. Paul's Links: Instagram - @thebalancedrunner Website including online course - www.tbrunner.com Chapters: 00:00 Introduction to Paul McKinnon and His Expertise 00:59 Paul's Journey into Running Technique 03:18 The Influence of Hockey on Biomechanics 07:17 Running as a Skill: The Physics of Movement 11:16 Understanding Natural Running and Its Challenges 17:14 Common Errors in Running Technique 21:47 The Importance of Arm Movement in Running 29:17 Asymmetry in Running and Its Consequences 34:48 Understanding Movement Patterns 36:49 The Complexity of Walking and Running 39:30 The Cadence Debate 43:39 Movement Patterns and Injury Prevention 51:18 Conceptualizing Ideal Movement 56:48 Red Flags in Running Mechanic

    1h 2m

  5. APR 14

    254. ICYMI - Andrea Doney "The Slow Coach"

    In case you missed it, one of our favourite episodes from the archives! *Interview starts at 24:35* About The Slow Coach: "She wasn’t interested in metrics like getting faster, but in celebrating time alone, time on feet, personal progress, better mental health and the life affirming process of overcoming a personal obstacle. Over time she clarified these insights into a running community and qualified as a Level 3 Performance Development Coach (Trail & Ultra) through Athletics Australia. She is a wife and mum to two (almost) grown-up boys. The Slow Coach aims to create a safe, inclusive and welcoming space for runners who might otherwise be intimidated by running programs. No matter your age, experience, fitness levels, size or aspirations we can get you from flat to finish line." In this episode we speak about: - How Andrea went from a self-proclaimed 'couch potato' to an ultra-marathon runner - The Slow Coach Philosophy and how Andrea's service differs from others - The mindset of going into a race knowing that you're going to finish at the back of the pack - Advice for those who want to start running but feel as though they are too “slow/unfit/old” - The assumption that a good athlete is automatically a good coach - The inclusivity of the running community and what we can do better to help runners of all abilities feel more welcome You can find Andrea at: ⁠@_the_slow_coach⁠ on Instagram or online at ⁠https://runwiththeslowcoach.com/⁠ She has some great FREE resources as well as online and in-person running programs. Use our code TAILWINDSTRONG at ⁠www.tailwindnutrition.com.au⁠ for 15% off Tailwind's premium Hydration and Rebuild products! Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠www.solemechanics.com.au⁠  Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.  TSSP x

    1h 17m

  6. APR 11

    253. Debating Most Common Running Tropes

    253. Debating Most Common Running Tropes Today Soph and Lydia dive into a scientifically backed debate about some of the longest standing tropes, stereotypes and beliefs around running injury prevention and performance. We can't wait to hear who's side you take. We'd love you to contribute to the conversation too, post a comment on this episode or send us an instagram DM! We debate; - running ruining our knees and bodies - avoiding impact to make running more sustainable - hill running for strength training - running technique needs to be learned As always thankyou for tuning in, we are so grateful for your support. 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

    56 min

  7. APR 7

    252. ICYMI - Nick Jankovskis: VO2 max + Blood Lactate Analysis for Peak Performance

    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 and strength, allowing a more specific approach to training and recovery. Nick simplifies some complex topics such as lactate threshold, ventilatory threshold and fraction of expired oxygen (FE02). There’s so much in the conversation and we know you're going to take so much value.You can find Nick on Instagram @nj_sportscience Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au  You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au  T hanks for all of your support!Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. TSSP x

    1h 23m

  8. APR 4

    251. Why we get fit faster than our tendons adapt + worst running trends online

    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

    46 min
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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
    258
  • Rating
    Clean
  • Copyright
    © Stronger Stride
  • Show Website
    The Stronger Stride Podcast

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