In this episode of the Stronger Stride podcast, Dr. Katie Slattery, a senior lecturer in sport and exercose science, shares her extensive knowledge on endurance physiology, focusing on altitude and heat training.
She discusses the physiological adaptations that occur at altitude, the best practices for living high and training low and potential risk factors.
Dr. Slattery also delves into the benefits of heat training, how to monitor athlete performance, and the role of supplements in enhancing performance. This conversation provides valuable insights for both elite athletes and recreational runners looking to optimize their training strategies.
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In this episode, Sophie and Lydia catch up on:
- Sophie’s bone stress injury updates
- Lydia’s return to run post-injury
- The ups and downs of training and recovery
- The importance of connection and community
In this episode, Lydia sits down with sports dietitian Hanah Mills to unpack the crucial role nutrition plays in performance, recovery, and overall health for athletes, especially runners.
Hanah shares her personal journey into dietetics, highlighting how psychology and nutrition are deeply connected, and why no two athletes should fuel the same way. From the role of carbohydrates in endurance performance to managing body composition without compromising energy, Hannah brings both expertise and practicality to the conversation.
We discuss:
• What a sports dietitian actually does (and why most runners could benefit from seeing one)
• The importance of carbohydrates for endurance athletes• How to approach weight loss without sacrificing performance
• Whole foods vs processed foods; when each matters
• Electrolytes, sodium, and strategies to prevent cramping• Practical nutrition tips for busy athletes
• Why “perfect nutrition” is a myth, and what to focus on instead
Whether you’re training for your first half marathon or chasing ultra-distance goals, this episode will give you clarity, confidence, and simple strategies to fuel smarter.
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTube
Find Hanah here: @hanahmills
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TSSP x
In this episode of the Stronger Stride podcast, Sophie shares her incredible experience of meeting running legends Eliud Kipchoge and Sifan Hassan at a Nike panel event.
She discusses the pressure athletes face, the profound impact of running on people's lives, and her personal reflections on the event. The conversation highlights the joy of spectating a major marathon, the excitement of interviewing elite athletes, and the valuable insights shared by Kipchoge and Hassan about their experiences and motivations in running.
Thank you Nike for the oppurtunity.
Follow Us: Instagram: @strongerstride | @lydia_mckay | @sophielane
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112. Returning To Running After 6 Months Off: Bone Stress Diaries
Today Lydia discusses her return to run journey coming back from 6 months off with a bone stress injury. She discusses;
We are so grateful for your continued support of the show.
Follow Us: Instagram: @strongerstride | @lydia_mckay | @Sophielane
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In this episode of the Strongest Stride Podcast, Lydia and Sophie Lane welcome back Mick Chapman - our first ever triple return guest! Mick is a familiar face in the Sydney fitness community and a researcher whose work focuses on nutrition for ultra runners.
We dive into Mick’s journey into research, his perspective on the role of nutrition in endurance performance, and how athletes can better navigate the maze of information (and misinformation) out there. From study design to social media myths, this conversation is all about cutting through the noise and finding a balanced, evidence-informed approach to fuelling.
We discuss:• Mick’s background, education, and research focus• Why nutrition knowledge varies so much among athletes• The CRAAP test for spotting credible vs. unreliable sources• Study design: why it matters and how to interpret findings• The impact of social media on nutrition beliefs• Why building rapport is more important than “being right” in health communication• How ultra runners can take a more balanced approach to fuelling
Whether you’re an ultra runner curious about dialing in your nutrition, or simply someone trying to make sense of health information online, this episode will give you both clarity and practical tools.
Follow Us:Instagram: @strongerstride | @lydia_mckay | @SophielaneYouTube: Watch on YouTube
Find Mick here: @chapp.o
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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
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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
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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
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STRONGER15 – 15% off Skorcha Sunscreen
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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
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Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
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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.
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Instagram: @strongerstride | @sophielane | @lydia_mckay YouTube: https://www.youtube.com/@strongerstride
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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
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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
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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
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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:
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STRONGER15: 15% off Skorcha Sunscreen
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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
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Thanks for listening & supporting the show! Let us know your biggest takeaway from this episode.
