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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

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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

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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

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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

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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

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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!

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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.