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

Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen

Thanks for tuning in!
TSSP x

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

Support Us:

https://buymeacoffee.com/strongerstride

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 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.

Follow Us:

Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠ YouTube: https://www.youtube.com/@strongerstride

Support Us:

https://buymeacoffee.com/strongerstride

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

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 was inspired by this article by the wonderful Tara from Coogee Run Club - ⁠https://www.bodyandsoul.com.au/health/health-news/marathon-running-deep-vein-thrombosis-risk-blood-clot/news-story/7b1358593ed07953ec08b7f5d9c0f105 ⁠

Thanks for listening!!

@strongerstride

Find Greta here:

Rejoov - https://www.instagram.com/rejoovrunners/

Greta - https://www.instagram.com/greta_truscott/

Rejoov - https://rejoovrunners.com.au/

If you're interested to join any of Rejoov's sessions, or discuss individual online coaching, check out the Rejoov website or message Greta on instagram!

In this episode of the Strongest Ride podcast, Greta Truscott, a renowned running coach and accomplished athlete, shares her inspiring journey in the world of running.

From overcoming numerous injuries in her youth to becoming a competitive ultra runner, Greta discusses her coaching philosophy, emphasizing sustainable training and injury prevention. She reflects on her experiences in various races, the challenges she has faced, and her current training regimen as she prepares for future events. Greta also highlights the importance of community in running and her commitment to helping others achieve their goals.

We are even bigger fans of Greta now after this conversation, so much value, wisdom and expertise while also being so humble and selfless.

Chapters

00:00 Introduction to Greta Trescot

03:01 Greta's Early Running Journey

08:02 Transition to Competitive Running

10:32 Becoming a Coach

14:17 Injury Prevention and Management

19:03 Training Intensity and Group Dynamics

22:09 Long-Term Performance vs. Short-Term Gains

23:56 Highlights of Greta's Racing Career

28:38 Challenges Faced in Racing

32:01 Current Training and Future Goals

40:23 Favorite Running Shoes and Community Engagement

201. Should I change my cadence? Performance vs Injury Prevention

Today we dive into the world of running cadence; a commonly discussed but often not well practiced element of running performance and injury prevention.

Lydia breaks down what cadence actually is, why it may or may not matter, and how small changes in step rate can influence biomechanics, injury risk, and efficiency. Backed by evidence and real-world clinical experience, this episode offers a clear and practical take on whether (and how) you should adjust your cadence.

We cover:

• What cadence is and how to measure it

• The link between cadence, running economy, and injury risk

• How changing cadence affects loading patterns in the body

• Small changes matter; shoes and foot-strike patterns

• Anecdotal evidence from the clinic and on the trails

  
  

If you’ve ever wondered whether you should increase your cadence, or how to do it without causing new issues, this episode will give you the clarity (and caution) you need.

TIMESTAMPS:
00:00 Introduction to Cadence and Step Rate
01:58 Understanding Cadence: What It Is and Why It Matters
07:49 The Individual Nature of Cadence and Its Impact on Performance
11:23 Research Insights on Cadence and Running Biomechanics
20:31 Practical Applications: Adjusting Your Cadence Safely
28:11 The Balance of Cadence and Injury Prevention

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

200. Bec Putna on Life After Elite Sport: Identity, Balance & Motivation

In our 200th episode (🎉), we’re joined by the thoughtful and multifaceted Bec Putna; a former elite lacrosse player turned triathlete, marathoner, writer and content creator. Bec shares her evolving relationship with sport, mental health, and identity through transitions across countries, disciplines, and stages of life.

We dive into:

• Moving from U.S. college lacrosse to life and training in Australia

• Identity shifts after leaving elite sport

• Navigating mental health and the pressure to constantly achieve

• Managing race-day nerves and growing through marathon experiences

• Journaling for reflection and aligning with your ‘why’

• Finding balance in training and using cross-training creatively

• Social media’s influence on how we view fitness

• Why it’s okay for not every training block to be about performance

This one’s for anyone figuring out how to train, race, and live with intention and joy.

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

TIMESTAMPS:
00:00 Celebrating Episode 200: Introduction to Bec Putna
01:11 Bec's Athletic Journey: From Lacrosse to Triathlons
06:40 Cultural Differences in Sports: Australia vs. America
12:52 Navigating Life Changes: Returning to Australia
15:58 Finding Balance: The Shift to Running and Triathlons
18:51 The Impact of Competitiveness on Mental Health
22:41 Social Media and Fitness Trends: A Double-Edged Sword
23:44 Finding Balance in Exercise
24:54 Understanding Your 'Why' in Sports
27:17 Daily Reflection and Journaling Practices
29:56 Managing Race Nerves and Expectations
35:09 Contrasting Marathon Experiences
42:11 The Importance of Cross Training
45:54 Advice for New Challenges in Sports

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 various running-related questions, focusing on the importance of cross training, safe mileage increase, heart rate training, and the significance of tapering before races. The conversation also covers how to get back into running after a break, what gear to bring on race day, and how to manage pain and injuries effectively. The insights provided aim to help runners of all levels improve their training and performance while minimizing injury risk.

Chapters

00:00 Introduction to Running Q&A

01:09 How Many Days Should I Run?

04:07 Increasing Mileage Safely

10:49 Understanding Easy Runs

13:38 Structuring Your Training Week

15:31 Tapering for Races

18:24 Race Day Gear Essentials

20:24 Running Through Pain

24:13 Dealing with Recurring Injuries

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

Watch the YouTube recap - I got an entry to UTA100 one week before the event and this is how it went!

https://youtu.be/TrA3dXukiC0

In this episode of the Strongest Stride podcast, hosts Lydia McKay and Sophie Lane catch up for their quarterly catch-up-isode, briefly reflecting on recent episodes, diving into Sophie's UTA experience and recapping Lydia's bone stress injury progress.

The conversation highlights the emotional journey of runners and the challenges faced on the trails, especially at night. The episode emphasizes the significance of consistency, preparation, and support in the running community.

In this conversation, Lyds & Soph delve into the emotional and psychological aspects of endurance running, particularly focusing on the decision-making process during challenging moments. They explore the motivations behind running, the importance of understanding one's values, and the balance between pushing limits and recognizing when to stop.

Follow us on Instagram @strongerstride