The Stronger Stride Podcast

288. Running Nutrition, Bone Stress Injuries, RED-S, Load Distribution, Running Psychology + More: Sydney Shoes and Brews Recap

The inaugural Sydney Shoes and Brews event brought together health professionals, runners, and industry experts for a day of education and all things running. In this episode, Lydia recaps the key lessons from each presenter and shares the practical takeaways for runners and clinicians.

A big theme of the day was that context matters. Whether it’s nutrition, injury risk, footwear, or training, there is rarely a single answer that applies to everyone. We need to understand the individual, the evidence, and the trade-offs. We also explore a bigger question: what does running give us, and what happens when injury takes it away?

We discuss:

• Nutritionist + Researcher: Mick Chapman’s research on ultra-runner nutrition, including fruit and vegetable intake, protein, and gastrointestinal challenges
• Why context matters when interpreting research and health claims, and how to use the PICO framework
• Physiotherapist: Beau Tyrrell’s advice on recognising bone stress injuries and why pain that warms up doesn’t rule one out
• High-risk bone stress injury sites and when to seek further assessment
• Sports Dietitian: Hannah Mills’ discussion of RED-S, low energy availability, and fuelling around training
• Podiatrist: Dan Cav’s explanation of how footwear and orthoses redistribute load rather than eliminate it
• Exercise Physiologist: Sophie Lane’s breakdown of the three contributors to running fitness: VO2 max, lactate threshold, and running economy
• Psychotherapist: Freya Bronwin’s discussion of running identity and the psychological needs running can fulfil. How to maintain belonging, purpose, structure, and progression when you can’t run

The inaugural Sydney Shoes and Brews event and its $2,000 fundraiser for PanKind

A huge thank you to everyone who presented, attended, and supported the first Sydney Shoes and Brews. We’re proud to have raised $2,000 for PanKind, supporting pancreatic cancer research.

TIMESTAMPS:
00:00 Why Lydia Is Recapping Sydney Shoes and Brews
05:11 Mick Chapman on Ultra-Running Nutrition and Context
10:30 Fruit and Vegetable Targets and the PICO Framework
14:54 Beau Tyrrell on Bone Stress Warning Signs and High-Risk Sites
21:42 Hannah Mills on RED-S and Fuelling Around Training
28:31 Dan Cav on Footwear, Orthoses, and Load Redistribution
34:17 Sophie Lane on the Three Contributors to Running Fitness
36:01 Freya Bronwin on Running Identity and the Needs It Meets
41:42 Finding Belonging and Progression Beyond Running
45:11 Event Wrap-Up and the PanKind Fundraiser

PREVIOUS EPISODES MENTIONED:
Mick Chapman (Chapo), Ep 211: Nutrition Insights for Ultra Runners
Listen on Apple Podcasts
Beau Tyrrell (@thestressfracturephysio), Diagnosis and Management of Tibial Stress Fractures
Listen on Apple Podcasts
Listen via The Run Club (Ep 260)
Hannah Mills, Ep 214: Fueling Performance
Listen on Apple Podcasts
Dan Cav, Ep 106
Listen on Apple Podcasts
Sophie Lane, Ep 281: Periodisation, Training Zones & Physiology
Listen on Apple Podcasts
Freya Bronwin, Ep 224: Reflecting on an Injury Chapter
Listen on Apple Podcasts
Freya Bronwin, Ep 179: Navigating the Non-Physical Challenges of Injury
Listen on Apple Podcasts

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

Max Hopes is currently completing his PhD in tendon injuries at UTS. He is a researcher, lecturer, osteopath, strength & conditioning coach and keen runner.

Topics covered:

• What is proximal hamstring tendinopathy?

• Risk factors and why compression matters

• Factors outside of running e.g. sitting, driving etc
• Why it often takes so long to heal
• The rehab process with exercise examples
• How to adjust your running load to improve symptoms
• Max' recent research article

You can find Max here:

Instagram - @maxhopesrehab

Website - maxhopesrehab.com

Linked In - Max Hopes

Recent research - Lived Experiences of People With Lower Limb Tendinopathy—A Systematic Review With Qualitative Evidence Synthesis

You can find us here:

Stronger Stride Coaching - ⁠⁠⁠⁠https://strongerstridecoaching.com⁠⁠⁠

Instagram -⁠⁠⁠ @strongerstride⁠⁠

YouTube - ⁠⁠Stronger Stride⁠

286. Running Injuries: The Most Googled Questions Answered

What are shin splints? Is running bad for your knees? Can you keep running with an injury? And do running shoes actually prevent injuries?

In this episode, Lydia tackles some of the most Googled questions about running injuries, breaking down the evidence and sharing practical insights from her experience as a physiotherapist and runner.

We cover common complaints like shin splints, stress fractures, knee pain, ITB syndrome, and lateral hip pain, exploring what might be causing them, how to manage symptoms, and when it's important to seek professional advice. We also discuss the role of footwear, training load, and individual risk factors in running-related injuries.

Beyond the usual injury advice, this episode reflects on the bigger picture of running, including how we think about pain, manage setbacks, and balance the benefits of running with the realities of injury.

We discuss:

• How common running injuries actually are and who is most at risk

• What shin splints are and how they differ from bone stress injuries

• Whether running is bad for your knees and its relationship with osteoarthritis

• When you can keep running with an injury and how to modify training

• Common causes of knee pain, runner's knee, and ITB syndrome

• Understanding lateral hip pain in runners

• How long common running injuries take to heal

• Pain management strategies and when to seek professional help

• Whether running shoes can prevent injuries

• The relationship between training load, tissue capacity, and injury risk

If you've ever Googled a your symptoms after a run, this episode is for you. We unpack some of the most common questions runners have, challenge a few misconceptions, and discuss why injury management is rarely as simple as finding the right shoe or stopping running altogether.

The goal isn't just to get you back running, but to help you understand your body, make informed decisions, and build a more sustainable relationship with the sport.

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

285. Running Nutrition: Fueling, Recovery & Cutting Through the Misinformation with Dominique Holland

Today we’re joined by Dominique Holland, a dietitian and marathon runner, to talk all things running nutrition and how to fuel effectively for both performance and recovery.

Dominique shares her insights into the common nutrition mistakes recreational runners make, particularly when preparing for their first marathon. We discuss the importance of getting the basics right, how to approach fuelling before, during, and after running, and why underfueling can have consequences beyond just your race-day performance.

We also dive into the often confusing world of sports nutrition products, including carbohydrate-to-fructose ratios in gels, the role of marketing in shaping our choices, and how to navigate the overwhelming amount of nutrition advice available to runners.

We discuss:

• Common nutrition mistakes made by recreational runners and first-time marathoners
• The importance of fuelling properly throughout training and on race day
• Carbohydrate and protein timing for performance and recovery
• The risks of underfueling and how it can affect training adaptations
• Understanding carbohydrate-to-fructose ratios in running gels
• How to approach pre-run, intra-run, and post-run nutrition
• Whole foods vs. processed carbohydrates in endurance training
• How marketing and misinformation influence sports nutrition choices
• Why individualised nutrition strategies matter
• When to seek guidance from a sports dietitian

Whether you're training for your first marathon or looking to get more out of your running, this episode is a great reminder that nutrition doesn't need to be complicated. Understanding the fundamentals, fuelling consistently, and finding a strategy that works for you can make a meaningful difference to your training and recovery.

Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠
YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA

Follow Dom on Instagram: @nutritionwith_dom

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, Ash Daniels shares his first ultra-marathon at age 19 to becoming a trail & ultra-marathon coach. He emphasises the importance of proper preparation, pacing, and mindset for 100K races. He discusses common mistakes, training strategies, and how to approach ultra running sustainably and confidently.

This episode is perfect if you've just signed up for UTA, or you have UTK or anyother 100k race coming up, or you're thinking about it.

Key topics:

• Ash's journey from military ultra training to coaching
• Importance of intrinsic motivation for 100K races
• Key training components for ultra endurance
• Pacing strategies and race day mindset
• Common mistakes and how to avoid them
• The evolution of ultra running and its marketing
• Building confidence and realistic expectations
• Training progression and long run planning

Find Ash here:

Instagram - @journey2ultracoaching

Wesbite - https://journey2ultra.com.au/

Find us here:

Stronger Stride Coaching - ⁠⁠⁠https://strongerstridecoaching.com⁠⁠

Instagram -⁠⁠ @strongerstride⁠

YouTube - ⁠Stronger Stride⁠

There's a bit going on in this weeks episode!

Highlights being our interviews with Sinead Diver and Issie Hume which you might have seen a sneak peak of on Instagram. We were lucky enough to have some time with both of these incredible women at the Nike ADT finish line last weekend.

Both incredible athletes in their own right and lovely people. It was so special to hear a little about their running experiences as they start the final preparations for Melbourne Marathon.

We also chat about our own training updates, Soph realises she's accidently signed up for another race and Lyds shares some tough health challenges she has been battling recently.

Thank you for the love recently!

And thank you to the team at Nike & One Green Bean for inviting us to run the event and be apart of the media team.

Find us here:

Stronger Stride Coaching - ⁠⁠https://strongerstridecoaching.com⁠

Instagram -⁠ @strongerstride

YouTube - Stronger Stride

Coach Bennett: Nike Running Global Head Coach is an incredible human who lives and breathes running, but as is suggested in the title of his book, it's not just about running. In this interview we discuss: - The transferable skills that running provides the rest of our lives- How to move our focus away from objective data & metrics- Coach B's concept of "Running isn't complicated, runners are."- The biggest changes in womens running and the importance of diversity on the start-line- Words of wisdom for when a race starts to get toughCoach Bennett's Book: It's About Running. It's Not About Running. https://lnkfi.re/yfzwUn?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAcGRvZgJzcnRjBmFwcF9pZA85MzY2MTk3NDMzOTI0NTkAAadmiPpYcDBWtnJ-w5f4PF7BSxzvGxv6o3lAY0nHMJx9QBAKEaq9I_iTTF2HPQ_aem_pBBvTY3NXUNuZkWjj827KwFollow Coach B here - https://www.instagram.com/coachbennett/?hl=enI feel so grateful to have had this opportunity, thanks to Nike Running Australia & One Green Bean.

Stronger Stride Coaching - ⁠⁠https://strongerstridecoaching.com⁠

Instagram -⁠ @strongerstride

This episode is a recent group education call that Sophie presented to her coaching clients. Find out about coaching here: https://strongerstridecoaching.com

Key Topics

• The concept of periodisation in training and annual planning

• Understanding training zones and their physiological effects
• The supercompensation model and optimal training load
• Importance of recovery and tapering before races
• Physiological changes: mitochondria, stroke volume, capillarisation
• Adapting training for different levels: beginner, intermediate, advanced

Chapters

00:00 Introduction to Physiology and Training Structure

01:54 Annual Planning and Macro Cycles in Training

03:47 Key Phases: Build, Peak, Recovery

06:04 Training Zones and Physiological Changes

08:51 Supercompensation and Training Load Management

11:57 Practical Application of Training Zones

15:11 Physiological Benefits of Aerobic Training

19:48 Training Adaptations: Mitochondria, Heart, Capillaries

29:49 Training for Different Levels and Goals

36:00 Building a Sustainable Running Program

39:08 Q&A and Practical Tips

280. Women in Sport: Making Running Safer with Kerry Turner

Today we’re joined by Kerry Turner, an Olympian, sports leader, and advocate for increasing women’s participation, safety, and sense of belonging in sport.

Kerry shares her journey from representing Australia in water polo to leading initiatives focused on creating more inclusive and empowering sporting environments for women and girls. We hear about her Olympic experience, the pioneering role her mother played in women’s water polo, and the changes she has witnessed across women’s sport over the years.

We also dive into the important issue of safety in running. Kerry discusses the research behind women’s experiences of safety while running, the barriers this can create to participation, and initiatives such as Run My Way and Play Her Way that are working to create more welcoming and accessible spaces for women and girls.

We discuss:

• Kerry’s journey from water polo to the Olympic Games

• Her mother’s pioneering role in women’s water polo

• The fight for women’s water polo to become an Olympic sport

• What we can do to increase participation among women and girls

• Why safety, visibility, and belonging matter in women’s sport

• The research around women’s safety and running habits

• The Run My Way and Play Her Way initiatives

• The role of media and representation in shaping women’s sport

• Mental health, body image, and the pressures facing young women

• How men can become better allies in creating safer sporting environments

  
  

This is a really important conversation about more than just getting women to participate in sport. It’s about creating environments where women and girls feel safe, welcome, represented, and worthy of being there.

Kerry’s perspective is both inspiring and practical, and this episode is a great reminder that creating change in sport isn’t just about participation numbers — it’s about building communities where people genuinely feel like they belong.

Stronger Stride Coaching: ⁠https://strongerstridecoaching.com

Find out more about Kerry's work:

https://www.sport.nsw.gov.au/play-her-way

https://www.sport.nsw.gov.au/grants/play-her-way-innovation-program

https://www.instagram.com/officeofsportnsw/

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

TIMESTAMPS:
00:00 Introduction to Kerry Turner's journey and work
02:42 Kerry's early sporting career and Olympic experience
08:49 Her mother's pioneering role in women's water polo
12:43 The fight for inclusion in the Olympics
17:43 The rise of women's sport in Australia
22:57 Strategies to support women and girls in sport
25:31 The Run My Way initiative and safety in running
11:04 Research findings on women's safety and running habits
27:45 The importance of male allyship and community support
22:12 Innovative programs and pilot projects for safer spaces
11:05 The future vision for women's participation in sport
32:54 Closing thoughts and call to action

Thanks for tuning in!
TSSP x

We have a few coaching spots available: ⁠⁠www.strongerstridecoaching.com⁠

In this episode, Dan Stern, founder of Comfy Selections, Pace Athletic Crows Nest manager & training lead AND self-proclaimed "shoe guy" joins the show. We discuss:

- The 3F's for finding the right pair of shoes

- Why you're probably wearing the wrong size shoe

- Understanding different shoe categories

- Should everyone race in carbon-plated shoes?

And so much more.

Follow Dan:

Instagram: @comfyselections

YouTube: Comfy Selections

Follow Us:

Instagram: ⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠ | ⁠⁠⁠⁠@sophielane⁠⁠

YouTube: ⁠⁠⁠⁠⁠Watch on YouTube⁠⁠⁠⁠⁠

Our website: ⁠⁠⁠www.strongerstride.com.au⁠⁠⁠

Coaching: www.strongerstridecoaching.com⁠⁠

Thanks for tuning in!