230. Running Economy: Why Strength & Plyometrics Matter More Than You Think

In this solo episode of The Strongest Stride Podcast, Lydia McKay breaks down one of the most powerful, and often under-utilised, performance tools for runners: strength training and plyometrics.

Running economy is one of the biggest determinants of endurance performance, yet many runners still treat strength work as optional or purely for injury prevention. In this episode, Lydia explains what running economy actually is, why even small improvements matter, and how targeted strength and plyometric training can translate into real-world speed gains.

Drawing on current research and her own training experience as a physio, runner, and coach, Lydia shares practical, evidence-based strategies you can apply immediately; without adding endless exercises or gym time.

We discuss:
• What running economy really means (and why it’s so important)
• Why a ~2% improvement can significantly impact performance
• The role of high-load strength training (>80% 1RM) for runners
• How plyometrics and strength training influence speed differently
• Why quality, intensity, and rest matter more than volume
• How quickly runners can improve economy (hint: weeks, not years)
• How to assess whether your current training is actually helping

If you’re a runner looking to get faster, more efficient, and more resilient, or a clinician/coach wanting clearer guidance on programming; this episode will challenge how you think about strength training.

References:

https://pubmed.ncbi.nlm.nih.gov/38165636/

https://www.researchgate.net/publication/389430543_Strength_Training_Improves_Running_Economy_Durability_and_Fatigued_High-Intensity_Performance_in_Well-Trained_Male_Runners_A_Randomized_Control_Trial

https://open.spotify.com/episode/2D53R0CGKnyF2WcK5aaeyd?si=A42pmi-ORQGGf7SnJZQw7Q

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

In this episode of The Stronger Stride Podcast, Sophie discusses how YOU can create your own personalised training program using evidence-based training principles.

The conversation briefly covers personal updates, including Sophie's journey back from injury and the importance of cycling as cross-training.

The main focus is on the principles of training, including progressive overload, recovery, and specificity, along with practical examples of how to structure a training week and month. The episode concludes with a reminder of the importance of individualised training plans and setting clear goals for success.

Follow Us:

Instagram: ⁠@strongerstride⁠ @sophielane @lydia_mckay⁠

YouTube: ⁠⁠Watch on YouTube⁠⁠

Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition

SUPPORT US - Buy me a Coffee

Thanks for tuning in! TSSP x

In this episode of the Stronger Stride podcast, hosts Lydia and Sophie reflect on the year 2025, discussing their personal highlights, lowlights, and lessons learned. They share their chosen words for 2025, achievements in training, and the challenges they faced, including injuries and health diagnoses. Looking ahead, they set goals for 2026, emphasising the importance of balance and intentionality in their training and lives.

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

227. Will Running Ruin My Knees or Make Them Healthier? (send this to anyone who told you that running is bad for you)

Today we dive into one of the most persistent myths in the running world: “Running destroys your knees.”
In this episode, Lydia breaks down the latest research on running, joint health, and long-term wellbeing, and the findings might surprise you.

Drawing from recent systematic reviews and large population studies, Lydia explains why running does not cause knee or hip osteoarthritis, why recreational runners actually have lower rates of OA, and how even small amounts of running can dramatically improve overall health. From cardiovascular and cancer mortality to mental health and weight management, the evidence is clear: running is one of the most powerful health tools we have.

We discuss:

• Why running doesn’t “wear out” your joints
• The real evidence based reasons why people get osteoarthritis
• How little running you actually need for major health benefits
• The link between running, body composition, and metabolic health
• Mental health impacts: mood, confidence, resilience
• Why challenging the “running is bad for your knees” narrative matters
• The surprising longevity benefits seen in recreational runners

If you’ve ever been told to avoid running to “save your knees,” or if you work with runners who fear arthritis, this episode will change the conversation. Clear, practical, and grounded in evidence, this is your guide to understanding running as a true health enhancer.

References:Luke Nelson Podcast: ⁠https://www.healthhp.com.au/the-rehab-runway/episode-1-running-arthritis⁠

Papers discussed:

⁠https://www.jospt.org/doi/10.2519/jospt.2017.7137?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub⁠ 0pubmed

⁠https://www.fitasaphysio.com/uploads/4/3/3/4/43345381/1-s2.0-s106345842500860x-main.pdf?utm_source=chatgpt.com⁠

⁠https://link.springer.com/article/10.1186/s40798-024-00692-x?utm_source=chatgpt.com⁠

Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@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, Sophie Lane discusses the importance of the need for planning recovery and training during the holiday period and strategies for maintaining fitness during the off-season. The conversation also emphasizes setting realistic goals and planning for the new year, as well as the importance of a gradual return to training after a break to prevent injuries.

- How to create a holiday training structure that actually works

- Setting realistic goals and expectations

- Trying something new

- Sensibly returning after time off

Find us here:

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

This episode outlines Sophie's personal concerns about misinformation online - in this case, a particular podcast with a very large platform.

She critiques various training programs and emphasises the need for consistency and proper intensity prescription. She addresses common misconceptions about gym equipment and injury risk, the balance between strength and endurance training, and the significance of progressive overload in achieving optimal performance. The conversation aims to educate listeners on effective training strategies while debunking myths surrounding strength training.

Find us here:

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, Freya, a psychotherapist, discusses the emotional challenges runners face during injuries and the importance of reflection in recovery. The conversation explores mental fitness, community support, and the value of embracing new activities while navigating the uncertainty of injury. Freya shares insights on identity shifts and the lessons learned from the experience, encouraging listeners to reflect on their own journeys and the importance of connection during difficult times.

Find Freya here:

Instagram - @reframe.sessions

Book a FREE 15min call HERE

Reframe Club Group Session 25th November

FREE Emotional First Aid Kit

Freya's website HERE

Find us here:

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

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.

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

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!

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!

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!

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!

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:

Zone 2 Training

Double Threshold

Matt Hansen Threshold Training

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!

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

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 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.

Follow Us: 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!

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

1. ​ Fuelling Performance: Sports Dietitian Hanah Mills on Carbs, Electrolytes & Nutrition Science

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

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 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

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!

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;

• ​Factors leading to injury
• ​Strength and plyometric regime
• ​Walk run plan
• ​Reflections on time off
• ​Identity and purpose outside of running

We are so grateful for your continued support of the show.

Follow Us: Instagram: ⁠ @strongerstride | @lydia_mckay | @Sophielane⁠

Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen

Thanks for tuning in!

TSSP x

1. ​ Nutrition Insights for Ultra Runners: Research, Misinformation & Balance with Mick Chapman

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

Discount Codes:TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen

Thanks for tuning in!TSSP x

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