In this episode, Sophie Lane reflects on her recent experience with a bone stress injury, discussing the factors that contributed to it, the emotional impact of the diagnosis, and her plans for recovery. She shares insights on training load, nutrition, and the importance of support from friends during this challenging time.
Follow Us: Instagram: @strongerstride
YouTube: Watch on YouTube
Find Phil here: @phil.gore.ultrarunner
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in! TSSP x
In this episode, Phil Gore, the Backyard Ultra world record holder, shares his BYU journey and we explore the reasons behind his success.
Phil also addresses handling pressure and expectations, the balance of suffering and enjoyment in running, and his future aspirations, including the upcoming World Championships. His insights reflect a deep passion for running and a desire to push personal and human limits.
Follow Us: Instagram: @strongerstride
YouTube: Watch on YouTube
Find Phil here: @phil.gore.ultrarunner
Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in! TSSP x
Sign up here - https://www.challengeforchange.org.uk
CFC instagram -
In this episode of the Stronger Stride podcast, host Sophie interviews her uncle David Fenton about his initiative, Challenge for Change, which aims to raise funds for local children's charities through a global fitness challenge. David shares his personal journey and the inspiration behind the challenge, emphasizing the importance of movement, community, and inclusivity. The conversation covers the logistics of participation, the impact on local charities, and the excitement surrounding the upcoming event.
207. REDs in Men: Luke Vanderfeen’s Story of Recovery, Identity & Overtraining
Today we hear from Luke Vanderfeen, an Aussie physio and runner now based in London at The Running Room, where he works exclusively with runners. Luke recently went through a personal and professional turning point: being diagnosed with REDs (Relative Energy Deficiency in Sport).
In this honest and powerful conversation, Luke shares his experience of REDs from both sides of the treatment room — as a physio and as a patient. He talks about the warning signs he missed, what his training looked like at the time, and the physical and emotional toll of underfueling. Most importantly, he walks us through his recovery process, how he’s reframed his relationship with running, and the importance of identity beyond sport.
We discuss:
• What REDs actually is (and why it’s not just for elite women)
• Luke’s signs, symptoms, and training load at the time
• The treatment process and key turning points
• The impact of comparison, identity, and social pressure
• Why asking “why do I run?” can change everything
This episode is a must-listen for anyone navigating performance, energy availability, or just trying to find balance in their training. Candid, insightful, and grounded in experience, Luke’s story is one so many runners will connect with.
Follow Us:
Instagram: @strongerstride | @lydia_mckay | @fed.collaborative
YouTube: Watch on YouTube
Find Luke here: @iknowaphysio
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
206. Quick Fixes for Knee Pain That Aren’t a Waste of Time (a running physios perspective)
Today we dive into one of the most common running complaints: knee pain. In particular patellofemoral pain and ITB syndrome, we explore the world of quick fixes and whether they are worth your time.
Lydia breaks down common tools and strategies used to manage knee pain like a physio, she covers taping, orthotics, soft tissue release, stretching, gait changes and terrain modifications. She explains when they work, when they don’t, and why. Backed by physio knowledge and practical experience, this episode offers a clear take on how runners can get out of trouble quickly without missing the bigger picture.
We cover:
• Why quick fixes might not be so bad after all bad
• Orthotics, taping, and the place for both
• How cadence changes reduce load at the knee
• Foam rolling, massage guns, and soft tissue hacks
• Why load management still matters most
• Key strategies for long-term prevention
If you’ve ever Googled “how to fix knee pain fast” or reached for the tape pre-race, this episode will help you separate the fads from the fundamentals.
TIMESTAMPS:
00:00 Introduction to Knee Pain Solutions
02:38 Understanding Quick Fixes for Knee Pain
05:28 Assessing Knee Pain and Injury Management
07:57 Orthotics and Taping Techniques
10:29 Running Modifications for Pain Relief
15:50 Hands-On Techniques and Soft Tissue Release
22:54 Pain Management and Long-Term Strategies
32:37 Final Thoughts and Key Takeaways
Support Us:
https://buymeacoffee.com/strongerstride
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
In this episode of the Strongest Stride podcast, hosts Sophie Lane and Lydia McKay discuss various topics related to running, including upcoming community events, the importance of understanding DVT and blood clots, insights from running coaches, and personal training updates.
They delve into the concept of DNF (Did Not Finish) and the balance between hard work and enjoyment in running. The conversation also touches on mental resilience, the joy of competition, and exploring new hobbies like cycling and cross-training.
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay YouTube: https://www.youtube.com/@strongerstride
Support Us:
https://buymeacoffee.com/strongerstride
204. Female Athlete Physiology + REDs in Runners with researcher Melissa Lodge
This episode explores one of the most important but often misunderstood topics in endurance sport: Relative Energy Deficiency in Sport (RED-S).
Lydia is joined by Mel Lodge, PhD candidate and founder of the popular Instagram page Fed Collaborative, to break down the science, the signs, and the real-life implications of under-fuelling, especially in female athletes.
Together, they explore the research gaps in female physiology, how the menstrual cycle fits into the performance puzzle, and why carbohydrates are essential, not optional. Whether you’re an athlete, clinician, or coach, this episode is a must-listen for understanding how to fuel smarter, not just harder.
We cover:
- What RED-S is and why it’s so common in endurance sports
- The warning signs of under-fueling
- Why research often overlooks female athletes
- How the menstrual cycle impacts training
- Why carbs are non-negotiable
- Building a multidisciplinary team around the athlete
- Listener Q&A: hormone health, fuelling strategies, and more
If you’ve ever wondered whether you’re fuelling enough, or how your cycle might be affecting your training, this episode will give you clarity and confidence.
Follow Us:
Instagram: @strongerstride | @lydia_mckay | @fed.collaborative
YouTube: Watch on YouTube
Find Melissa her: @fed_collaborative https://www.instagram.com/fed_collaborative?utm_source=ig_web_button_share_sheet&igsh=ZWkwMDY2OTh1ZzF3
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
This episode was inspired by this article by the wonderful Tara from Coogee Run Club - https://www.bodyandsoul.com.au/health/health-news/marathon-running-deep-vein-thrombosis-risk-blood-clot/news-story/7b1358593ed07953ec08b7f5d9c0f105
Thanks for listening!!
@strongerstride
Find Greta here:
Rejoov - https://www.instagram.com/rejoovrunners/
Greta - https://www.instagram.com/greta_truscott/
Rejoov - https://rejoovrunners.com.au/
If you're interested to join any of Rejoov's sessions, or discuss individual online coaching, check out the Rejoov website or message Greta on instagram!
In this episode of the Strongest Ride podcast, Greta Truscott, a renowned running coach and accomplished athlete, shares her inspiring journey in the world of running.
From overcoming numerous injuries in her youth to becoming a competitive ultra runner, Greta discusses her coaching philosophy, emphasizing sustainable training and injury prevention. She reflects on her experiences in various races, the challenges she has faced, and her current training regimen as she prepares for future events. Greta also highlights the importance of community in running and her commitment to helping others achieve their goals.
We are even bigger fans of Greta now after this conversation, so much value, wisdom and expertise while also being so humble and selfless.
Chapters
00:00 Introduction to Greta Trescot
03:01 Greta's Early Running Journey
08:02 Transition to Competitive Running
10:32 Becoming a Coach
14:17 Injury Prevention and Management
19:03 Training Intensity and Group Dynamics
22:09 Long-Term Performance vs. Short-Term Gains
23:56 Highlights of Greta's Racing Career
28:38 Challenges Faced in Racing
32:01 Current Training and Future Goals
40:23 Favorite Running Shoes and Community Engagement
201. Should I change my cadence? Performance vs Injury Prevention
Today we dive into the world of running cadence; a commonly discussed but often not well practiced element of running performance and injury prevention.
Lydia breaks down what cadence actually is, why it may or may not matter, and how small changes in step rate can influence biomechanics, injury risk, and efficiency. Backed by evidence and real-world clinical experience, this episode offers a clear and practical take on whether (and how) you should adjust your cadence.
We cover:
What cadence is and how to measure it
The link between cadence, running economy, and injury risk
How changing cadence affects loading patterns in the body
Small changes matter; shoes and foot-strike patterns
Anecdotal evidence from the clinic and on the trails
If you’ve ever wondered whether you should increase your cadence, or how to do it without causing new issues, this episode will give you the clarity (and caution) you need.
TIMESTAMPS:
00:00 Introduction to Cadence and Step Rate
01:58 Understanding Cadence: What It Is and Why It Matters
07:49 The Individual Nature of Cadence and Its Impact on Performance
11:23 Research Insights on Cadence and Running Biomechanics
20:31 Practical Applications: Adjusting Your Cadence Safely
28:11 The Balance of Cadence and Injury Prevention
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
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
200. Bec Putna on Life After Elite Sport: Identity, Balance & Motivation
In our 200th episode (🎉), we’re joined by the thoughtful and multifaceted Bec Putna; a former elite lacrosse player turned triathlete, marathoner, writer and content creator. Bec shares her evolving relationship with sport, mental health, and identity through transitions across countries, disciplines, and stages of life.
We dive into:
Moving from U.S. college lacrosse to life and training in Australia
Identity shifts after leaving elite sport
Navigating mental health and the pressure to constantly achieve
Managing race-day nerves and growing through marathon experiences
Journaling for reflection and aligning with your ‘why’
Finding balance in training and using cross-training creatively
Social media’s influence on how we view fitness
Why it’s okay for not every training block to be about performance
This one’s for anyone figuring out how to train, race, and live with intention and joy.
Follow Us:Instagram: @strongerstride | @sophielane | @lydia_mckay | @becputnaYouTube: Watch on YouTube https://www.youtube.com/@strongerstride
TIMESTAMPS:
00:00 Celebrating Episode 200: Introduction to Bec Putna
01:11 Bec's Athletic Journey: From Lacrosse to Triathlons
06:40 Cultural Differences in Sports: Australia vs. America
12:52 Navigating Life Changes: Returning to Australia
15:58 Finding Balance: The Shift to Running and Triathlons
18:51 The Impact of Competitiveness on Mental Health
22:41 Social Media and Fitness Trends: A Double-Edged Sword
23:44 Finding Balance in Exercise
24:54 Understanding Your 'Why' in Sports
27:17 Daily Reflection and Journaling Practices
29:56 Managing Race Nerves and Expectations
35:09 Contrasting Marathon Experiences
42:11 The Importance of Cross Training
45:54 Advice for New Challenges in Sports
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
In this episode of the Stronger Stride podcast, Sophie discusses various running-related questions, focusing on the importance of cross training, safe mileage increase, heart rate training, and the significance of tapering before races. The conversation also covers how to get back into running after a break, what gear to bring on race day, and how to manage pain and injuries effectively. The insights provided aim to help runners of all levels improve their training and performance while minimizing injury risk.
Chapters
00:00 Introduction to Running Q&A
01:09 How Many Days Should I Run?
04:07 Increasing Mileage Safely
10:49 Understanding Easy Runs
13:38 Structuring Your Training Week
15:31 Tapering for Races
18:24 Race Day Gear Essentials
20:24 Running Through Pain
24:13 Dealing with Recurring Injuries
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
In this episode of the Strongest Stride podcast, hosts Lydia McKay and Sophie Lane catch up for their quarterly catch-up-isode, briefly reflecting on recent episodes, diving into Sophie's UTA experience and recapping Lydia's bone stress injury progress.
The conversation highlights the emotional journey of runners and the challenges faced on the trails, especially at night. The episode emphasizes the significance of consistency, preparation, and support in the running community.
In this conversation, Lyds & Soph delve into the emotional and psychological aspects of endurance running, particularly focusing on the decision-making process during challenging moments. They explore the motivations behind running, the importance of understanding one's values, and the balance between pushing limits and recognizing when to stop.
This episode delves into the serious condition of rhabdomyolysis, commonly referred to as rhabdo, particularly in the context of endurance sports. The host explains the basics of rhabdo, its causes, and the specific risks associated with ultra-running.
Key risk factors such as prolonged exertion, dehydration, and heat stress are discussed, along with the symptoms to watch for, including muscle pain, weakness, and dark urine. The conversation emphasizes the importance of proper training, hydration strategies, and listening to one's body to prevent rhabdo.
Treatment options are also briefly covered, highlighting the need for medical intervention in severe cases. The episode concludes with a reminder of the extreme nature of ultra-running and the importance of awareness and preparation.
Connect with us:
📸 Instagram: @strongerstride | @lydia_mckay | @sophielane
🎥 YouTube: Watch on YouTube @strongerstride
Discount Codes:
🏃♂️ TAILWINDSTRONG – 15% off Tailwind Nutrition for premium hydration & recovery
👟 STRONGERSTRIDE – 15% off Vivobarefoot shoes
☀️ STRONGER15 – 15% off Skorcha Sunscreen
Thanks for listening & supporting the show! Let us know your biggest takeaway from this episode.
In this episode, we explore the journey of women's health physiotherapy with Katey Molenaar, discussing her path into the field, the evolving research surrounding women's health, and the common conditions she encounters in her practice. We delve into exercise guidelines for pregnant women, the importance of individualized approaches to training, and the significance of postpartum recovery. The conversation also touches on the role of social media in raising awareness about women's health issues and the importance of seeking professional guidance for long-term symptoms.
Find Katey here:
Instagram @kmwomenshealth
Wesbite - https://www.kmwomenshealth.com.au
Book a session - HERE
Connect with us:
📸 Instagram: @strongerstride | @lydia_mckay | @sophielane
🎥 YouTube: Watch on YouTube @strongerstride
Discount Codes:
🏃♂️ TAILWINDSTRONG – 15% off Tailwind Nutrition for premium hydration & recovery
👟 STRONGERSTRIDE – 15% off Vivobarefoot shoes
☀️ STRONGER15 – 15% off Skorcha Sunscreen
Thanks for listening & supporting the show! Let us know your biggest takeaway from this episode.
195. Stress Fractures and Bone Health in Runners
Bone health isn’t just a concern for older adults, it’s a critical part of performance and injury prevention for every runner. In this episode, Lydia shares her personal experience with a current tibial bone stress injury and speak on the science of boney injuries, risk factors, management, prevention and bone health.
We cover:
Whether you're dealing with a bone injury, working with athletes, or just curious about keeping your skeleton strong—this one's packed with insights.
TIMESTAMPS:
00:00 Introduction to Bone Stress Injuries
02:32 Understanding Bone Stress and Stress Fractures
05:06 Personal Experience with Bone Stress Injury
07:50 Symptoms and Diagnosis of Bone Stress Injuries
10:49 The Importance of Early Intervention
13:29 The Dynamics of Bone Health
16:11 The Role of Osteoclasts and Osteoblasts
19:00 Adapting Bone Health Through Activity
26:06 Understanding Bone Healing and Density
29:59 The Impact of Energy Deficiency in Sports
34:33 Differentiating Bone Stress Injuries
40:34 Factors Leading to Bone Stress Injuries
46:05 Exploring Osteopenia and Its Implications
51:19 Understanding Osteopenia and Bone Density
53:51 The Role of Exercise in Bone Health
01:01:21 Principles of Bone Adaptation
01:10:59 Managing Bone Stress Injuries
01:14:17 New Chapter
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
Let me know if you want a shorter version too for platforms like Spotify or Apple Podcasts.
194. Breathing Physiology For Runners: Performance, CO₂ Tolerance & Inspiratory Muscle Training with James Fletcher
Breathing can be a powerful edge in your training yet but it’s often overlooked. In this episode, we’re joined by breathing specialist James Fletcher, who shares his journey from high-stress environments to working with athletes on how to breathe better for performance, recovery, and mental clarity.
We explore the physiological and psychological side of breathlessness, the science behind CO₂ tolerance and inspiratory muscle strength, and how breathwork can be a game-changer for runners. James also leads a guided relaxation session to help you experience the calming effect of proper breath control firsthand.
We cover:
James's background and introduction to breath training
Breathlessness in runners: why it’s not just about fitness
CO₂ sensitivity and performance anxiety
Breath hold training and its connection to red blood cell production
Inspiratory muscle training and how to get started
Breathing techniques for recovery and in-run focus
A live breathwork exercise to calm the nervous system
Whether you're looking to perform better, manage anxiety, or recover faster—this episode has plenty of practical takeaways.
TIMESTAMPS:
00:00 Introduction02:45 James Fletcher’s background and breath journey06:12 The psychological vs. physiological side of breathlessness10:05 What is CO₂ tolerance and why does it matter?13:28 Training inspiratory muscles—what it means and how it helps17:43 Using breath hold work like altitude training21:11 Tracking progress in breath training25:08 Simple breath practices to start today30:40 Guided relaxation breathwork session35:12 Using breath to shift nervous system states38:06 Final thoughts and how to learn more from James
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
In this episode, Lydia and Sophie recap their experiences at the Backyard Ultra, discussing the unique format of the race, Sophie's training strategies, and the emotional and physical challenges faced during the event. They reflect on the importance of pacing, nutrition, and mental resilience, as well as the impact of community support. The conversation also touches on future goals and the lessons learned from their journey in ultra running.
00:00 Introduction to the Backyard Ultra
02:31 Understanding the Backyard Ultra Format
04:10 Sophie’s Motivation for Participating
06:17 Training Strategies and Preparation
12:16 Reflections on Training and Mental Resilience
18:26 Event Day Experience and Support Crew Dynamics
24:36 The Power of Mental Acceptance in Endurance Running
27:30 Navigating Low Points: Strategies for Endurance
33:24 The Role of Music and Motivation in Long Runs
37:24 The Joy of Community and Support in Endurance Events
47:28 Reflections on Training and Future Goals
50:19 Building Aerobic Capacity and Speed
53:28 Blister Management and Nutrition Strategies
55:14 Reflections on Accomplishments and Personal Growth
01:00:27 The Importance of Mental Recovery
01:03:28 Future Plans and New Adventures
In this episode we’re joined by Grace Wearne; community run leader, Nike Running expert, and vibrant voice in the Sydney running scene. Grace shares her journey into running, how it helped her navigate a challenging start in life, and why community is at the heart of everything she does.
We cover:
This episode is a reminder that running is so much more than training plans and finish lines - it’s about people, purpose, and connection.
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x
In this episode of the Strongest Stride podcast, hosts Sophie Lane and Lydia reflect on their experiences during the first quarter of the year, discussing their training updates, injuries, and personal growth. They delve into Lydia's recent bone stress injury and the implications for her health, while also exploring new activities and future plans. Sophie shares her progress in training and the importance of consistency, emphasizing the journey of growth in their running endeavors. In this engaging conversation, Lydia and Sophie reflect on their running journeys, discussing past experiences, training challenges, and the mental preparation required for upcoming races. They explore the importance of nutrition and consistency in training, recap previous podcast episodes, and delve into the science of stretching and injury prevention. Insights from elite athletes and personal anecdotes enrich the discussion, making it a valuable resource for runners and fitness enthusiasts alike.
