Interested in coaching? Fill out this quick form - ⁠⁠https://forms.gle/XKgPwhPkVXLJsiWn6⁠⁠

This episode covers marathon pacing strategies, training essentials, shoe choices, nutrition, and race day preparation, providing practical tips for runners of all levels.

Key Topics

- How to plan out a training week, block and full 16 week program

- Marathon pacing strategies

- Training essentials for marathon

- Shoe selection and nutrition

- Race day preparation and tapering

Related Episodes:

Strength Training -

https://open.spotify.com/episode/0hCwcQZ9pT1FGpWRhg328P?si=FmKcQSUWQ5KEVVcL0q7Svg

Sydney Marathon 2025 Tips -

https://open.spotify.com/episode/67FA1lRboXHuywnzrnsHY9?si=vNsC1rfCSUe4DgxnY7u50w

Nutrition -

https://open.spotify.com/episode/5aIV3FFeRPzjxOky581Pmc?si=jgDBa2_PQKSr3Cb3qIe4HA

Chapters

00:00 Welcome to Marathon Season

00:29 Preparing for Your First Marathon

01:00 The Importance of Long Runs in Marathon Training

01:34 The Importance of the Long Run

04:25 Strength Training Essentials

07:25 Weekly Training Structure

10:47 Training Blocks and Progression

13:37 Nutrition and Race Preparation

16:31 Tapering and Race Week Strategies

16:54 Building a Strong Marathon Foundation

17:55 Determining Long Run Distances

19:50 Managing Training Load and Injury Risk

21:13 The Importance of Race Day Experience

22:41 The Importance of Long Runs in Marathon Training

23:55 Recovery and Training Duration for Beginners

24:19 Pacing Strategies for Marathon Runners

31:01 Nutrition and Fueling During Races

34:40 Choosing the Right Marathon Shoes

39:55 Training Insights and Future Episodes

Follow Us:

Instagram: @strongerstride | @lydia_mckay | @sophielane

YouTube: Watch on YouTube ⁠⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠⁠

Sophie is now working for herself full time! And a full recap of the UTA weekend.

Interested in coaching? Fill out this quick form - https://forms.gle/XKgPwhPkVXLJsiWn6

Follow Us:

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

Discount Codes:

TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen

Thanks for tuning in!TSSP xv

263. Plyometrics, Longevity & Athleticism with Angus Bradley

Today we sit down with strength & conditioning coach Angus Bradley to unpack the principles behind effective training, athletic development, and why fitness doesn’t need to be as complicated as the internet makes it seem.

Angus shares his approach to simplifying training while still getting great results; focusing on consistency, individuality, and understanding the “why” behind programming decisions. We dive deep into plyometrics, resilience, longevity, and what it actually means to train like an athlete across the lifespan.

From runners trying to stay injury-free, to gym-goers wanting to move better and perform better, this episode is packed with practical insights grounded in sports science and real-world coaching experience.

We discuss:

• Why simplicity often beats over-optimization

• The key physical qualities that make someone “athletic”

• Plyometric training: benefits, risks, and common misconceptions

• How to safely program jumps, hops, and explosive work

• Dose, intensity, and progression for different experience levels

• Why plyometrics matter for longevity, resilience, and injury prevention

• The balance between strength and endurance training

• The interference effect explained simply

• Common weak links seen in runners

Angus also breaks down concepts like ground contact time, limb velocity, and his intensity tier system for plyometrics; making complex sports science practical and easy to apply.

Whether you’re a runner, strength athlete, clinician, or just someone wanting to train smarter for the long term, this episode offers a fresh perspective on performance, movement, and health.

TIMESTAMPS:
00:00 Introduction to Angus Bradley and His Journey
09:40 Simplifying Fitness: The Need for Guiding Principles
21:39 Defining Athleticism: Key Physical Qualities
23:42 Navigating Training Myths
26:23 The Importance of Session Structure
29:10 Consistency Over Optimization
31:14 Understanding Athletic Attributes
34:21 Plyometrics: The Key to Resilience
45:11 The Longevity of Plyometric Training
46:05 Strength Training for Longevity
47:55 Strength Training as Healthcare
49:55 Training Older Adults Effectively
51:16 Weak Links in Runners’ Training
55:22 Zone Training & Running Performance
59:16 Balancing Strength and Endurance
01:03:22 The Interference Effect Explained
01:07:41 Conclusion: Finding the Right Balance

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

Find Angus here: @angusbradley92 @generalphysicalpreparation https://www.youtube.com/@angusbradley92

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, we speak to the Managing Director of Australian outdoor publication ‘We Are Explorers' - Tim Ashelford.

We discuss his appreciation for outdoor adventure and trail running, as well as his preparation for his first ever 100km trail run - UTA100.

We dive deep into the purpose behind his running, how he’s approached this training block with coaching from Matty Abel, and the ups and downs of injury setbacks.

You can find Tim @tim_ashelford on Instagram

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 we speak to the Managing Director of Australian outdoor publication ‘We Are Explorer’s - Tim Ashelford.

We discuss his appreciate for outdoor adventure and trail running, as well as his preparation for UTA100.

We dive deep into the purpose behind his running, how he’s approached this training block with coaching from Matty Abel, and the ups and downs of injury setbacks.

You can find Tim @tim_ashelford on Instagram

In this episode, Sophie discusses recent running news, race results, barriers in marathon times, and social issues in running culture. She shares insights on goal setting, the significance of breaking barriers like the sub-two-hour marathon, and the impact of marketing and social perceptions.

Chapters

00:00 Welcome to Stronger Stride Podcast

01:28 Breaking the Sub Two Hour Marathon Barrier

06:06 Women's Marathon Records and Prize Money

09:09 The Evolution of Running Shoe Technology

10:24 Nike's Controversial Marketing Strategy

14:04 Community Insights from the Ballarat Marathon

14:12 Disappointment in Race Results

19:27 The Power of Words in Podcasting

26:16 Controversies in Backyard Ultras

34:04 Upcoming Events and Personal Training Updates

In case you missed it - this ep was one of our most popular ever! Recorded in 2024 before Beau became known as 'The Stress Fracture Physio'! Since then, he has posted SO much great content related to this topic so be sure to check out his instagram.

Diagnosis and Management of Tibial Stress Fractures with physiotherapist Beau Tyrrell AKA The Stress Fracture PhysioBeau is a physiotherapist with a special interest in bone stress injuries.

Beau has worked as head physio for a number of rugby teams across Sydney, is qualified as a strength and conditioning coach, lover of active gym based rehab and physio nerd amongst other things. Beau has next level passion when it comes to diving into the research and ensuring his patients have the most successful return to sport possible.We got to hear Beaus personal experience as well as how he’s managed this injury being a physio himself and the hurdles he’s faced. We cover: - Beau’s personal experience getting injured, early signs/symptoms and the diagnostic process- Training leading up to the injury, risk factors and load management - Imaging results, boot vs crutches, off-loading considerations - High risk vs low risk bone stress injuries - Bone stress site, healing times, risk of progression - Rehab, plyometrics and return to runBeau shares some incredibly valuable insights for runners looking to reduce their risk of bone stress injury as well as how to identify them quickly to reduce severity and long term consequences. Get ready to take notes! You can learn more from Beau on his Instagram @thestressfracturephysio or book in with him at The Running Room here https://www.therunningroom.net/beau-tyrrellWe know you’re going to love it.Thankyou as always for all your support.TSSP X

259. Implementing Best Practice Plyometric Protocols

Plyometrics are one of the most powerful (and misunderstood) tools in running performance. In this episode, Lydia breaks down how to use them effectively; improving power, efficiency, and tendon capacity, without tipping into overload or injury.

Grounded in current research and clinical experience, this is a practical guide to implementing plyometrics safely. From understanding the “why” to knowing exactly what to do (and when), you’ll walk away with a clear framework you can actually apply to your training.

We cover:
• What plyometrics are and how they load tendons, bones, and muscle
• The role of rate of force development in running performance
• How plyos improve running economy, speed, and stiffness
• Evidence-based programming: frequency, volume, and progression
• Key exercises (pogos, squat jumps, bounds, depth jumps) with sets and reps
• When not to do plyometrics: yellow flags and injury risk
• Building a pre-plyometric strength base before progressing
• How to individualise based on injury history, goals, and training phase
• Avoiding common mistakes that lead to overload and breakdown

If you’ve been told to “just add plyos” but never shown how, this episode gives you the structure, context, and caution to do it properly.

TIMESTAMPS:
00:00 Introduction: Why plyometrics are essential yet risky for runners
00:48 Research overview on plyometric protocols and performance
03:12 What are plyometrics? Understanding the stretch-shortening cycle
06:00 Tendon stiffness, energy storage, and running economy
09:00 Performance benefits: speed, VO2 max, and economy
13:30 Exercise selection and progression principles
17:00 Programming from high-quality research
22:10 Frequency, volume, and progression strategies
26:30 Safety considerations and injury risk
35:00 Pre-plyometric strength phase
43:00 Practical session design: sets, reps, intensity
50:00 Individualising for sport and athlete needs
54:00 When to modify or pull back
55:45 Getting personalised support

Research mentioned:

1. https://pubmed.ncbi.nlm.nih.gov/12627298/
2. https://pubmed.ncbi.nlm.nih.gov/23838975/
3. https://www.researchgate.net/publication/375775137_EFFECTS_OF_PLYOMETRIC_JUMP_TRAINING_ON_RUNNING_ECONOMY_IN_ENDURANCE_RUNNERS_A_SYSTEMATIC_REVIEW_AND_META-ANALYSIS

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 ep, we chat all things carbon plates vs nylon plates, types of foam compositions, rockers and everything you could need to know about shoe tech!

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.

The article mentioned:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01164.2000#:~:text=The%20goal%20of%20this%20study,13%2C%2017%2C%2018).

Follow Brendan: @brendan.hardie

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!

114. Dr Izzy Smith - Hormonal function in sport, stress fractures & optimising bone health.

We were over the moon to get to chat to Dr Izzy Smith today, expert in the field of hormonal health and all things bones.

Dr Izzy is the medical expert for female-led womens coaching service Femmi, a Movember ambassador and of course a runner.

Izzy is a dedicated and enthusiastic practitioner & educator. If you follow her on instagram you'll likely be familiar with her ability to debunk common myths in the health & wellness space, whilst synthesising complex areas of research producing practical advice for the everyday person. At the time of recording, Dr Izzy was a few short months away from completing her residency, becoming an endocrinologist. In this ep we chat about;- Understanding endocrinology - Relative Energy deficiency in sport (REDS)- Low carb diets and training fasted- Understanding the bone remodelling process- Blood tests + supplements for athletes- Coffee and cortisol in the morning You can find more from Izzy on her instagram here @doctorizzyksmithAs always thankyou so much for listening and supporting the show. We know you’re going to love this one.TSSPX