223. Running Biomechanics, Gait Re-training, Training Load & Injury Risk in Runners
Does how you run impact your risk of injury? How much can you safely increase your training before your risk of injury starts to climb?
In this episode, we dive into the research on running biomechanics, training volume and practical implications on risk of injury; exploring what the evidence actually says (and what social media often gets wrong).
We discuss the evidence we have for running biomechanics and explain how clinicians and runners alike can interpret data to reduce injury risk without falling into oversimplified conclusions.
We discuss:• How running injury risk changes with increases in training volume• What the research says about 10%, 20%, and 30% load increases• Running biomechanics and how they influence running injury risk; hip drop, pronation, cadence and footstrike• The evidence for gait-retraining, cadence, running cues and knee pain
If you’ve ever wondered how you running form influences your injury risk, then this is the episode for you.
We are dispelling myths and getting to the core of what the research says. This episode will help you see the science more clearly and apply it more practically.
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How to ACTUALLY improve your running performance through strength and power training. For ALL runners - 100m to 100km.
This conversation delves into the intricacies of creating individualised rehab and strength training programs for runners, emphasising the importance of understanding injury history, training age, and the specific demands of different running disciplines. It highlights the role of strength training in improving running economy and performance, the significance of neuromuscular adaptations, tendon stiffness and rate of force development. Practical applications and strategies for linking rehab to performance goals are also discussed, providing valuable insights for athletes and coaches alike.
221. Glorified Suffering & Misinformation in the digital running world (PART 2)
Welcome to PART 2 of our catch-up-a-sode where we chat about performative and glorified suffering and misinformation online.
Thankyou so much for listening, we know you're going to love it!
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220. PART 1; Bone Stress Recovery, 5km Time Trial + Injury Reflections
Today Lyds + Soph catch up with each other on their training, rehab and future goals. We dissucss;
- Soph's bone stress rehab updates
- Returning to running after nearly 12 weeks off
- Benchmark testing with a 5km time trial
- Pacing strategy when you haven't run hard in nearly 3 years
Thankyou so much for listening, we know you're going to love it!
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In this episode of the Stronger Stride podcast, Sophie Lane, an exercise physiologist and running coach, delves into the intricacies of training zones. She explains the physiology behind different zones, how to calculate them, and the importance of metrics like heart rate, lactate, RPE, power, and pace. Sophie also discusses the benefits and limitations of zone 2 training, polarized training, and the double threshold model, while sharing personal insights from her own training journey.
Related Episodes:
Matt Hansen Threshold Training
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This episode is a discussion of the intricate world of running shoe technology with Brendan Hardie. They explore the evolution of running shoes, the significance of midsole materials, the impact of carbon plates on performance, and the role of rockers in shoe design.
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.
Follor Brendan:
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217. Structuring Your Training Week + Your Most Common Questions
In this episode of the Stronger Stride Podcast, Lydia McKay dives into one of the biggest challenges runners face: how to structure strength training alongside running. Whether your goal is performance, injury prevention, or simply enjoying training without burning out, getting the balance right is key.
Lydia shares her clinical and coaching insights on how to plan your training week, why freshness matters for strength sessions, and the common mistakes runners make when juggling both disciplines. From managing recovery to knowing when you might be tipping into overtraining, this episode provides practical strategies for recreational athletes and seasoned runners alike.
We discuss:
• Why structuring your week matters for both performance and injury risk
• How strength training supports bone, muscle, and long-term resilience
• The role of freshness and recovery in getting the most out of training
• Myths around “getting bulky” as a runner who lifts
• The signs of overtraining and how to spot them
• Practical tips for balancing hard and easy sessions
If you’ve ever wondered how to fit strength work around your running without losing consistency, this episode will give you the clarity you need to train smarter, stay healthier, and enjoy the process.
Chapters:
00:00 Introduction to Strength and Running Training
06:48 Optimizing Training for Performance and Injury Prevention
14:29 Structuring Your Training Week
21:55 Understanding Strength Training for Runners
29:35 Tapering Techniques for Peak Performance
32:49 Strength Training Timing and Bone Health
35:05 Full Body Training vs. Split Training
39:03 Rest Days and Recovery Strategies
43:29 Balancing Strength Training and Running
47:00 The Importance of Strength Training for All Runners
51:48 Understanding Muscle Soreness and Overtraining
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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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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.
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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.
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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.
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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.
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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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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:
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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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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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