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

This episode delves into the serious condition of rhabdomyolysis, commonly referred to as rhabdo, particularly in the context of endurance sports. The host explains the basics of rhabdo, its causes, and the specific risks associated with ultra-running.

Key risk factors such as prolonged exertion, dehydration, and heat stress are discussed, along with the symptoms to watch for, including muscle pain, weakness, and dark urine. The conversation emphasizes the importance of proper training, hydration strategies, and listening to one's body to prevent rhabdo.

Treatment options are also briefly covered, highlighting the need for medical intervention in severe cases. The episode concludes with a reminder of the extreme nature of ultra-running and the importance of awareness and preparation.

Connect with us:

📸 Instagram: @strongerstride | @lydia_mckay | @sophielane

🎥 YouTube: Watch on YouTube @strongerstride

Discount Codes:

🏃‍♂️ TAILWINDSTRONG – 15% off Tailwind Nutrition for premium hydration & recovery

👟 STRONGERSTRIDE – 15% off Vivobarefoot shoes

☀️ STRONGER15 – 15% off Skorcha Sunscreen

Thanks for listening & supporting the show! Let us know your biggest takeaway from this episode.

In this episode, we explore the journey of women's health physiotherapy with Katey Molenaar, discussing her path into the field, the evolving research surrounding women's health, and the common conditions she encounters in her practice. We delve into exercise guidelines for pregnant women, the importance of individualized approaches to training, and the significance of postpartum recovery. The conversation also touches on the role of social media in raising awareness about women's health issues and the importance of seeking professional guidance for long-term symptoms.

Find Katey here:

Instagram @kmwomenshealth

Wesbite - https://www.kmwomenshealth.com.au

Book a session - HERE

Connect with us:

📸 Instagram: @strongerstride | @lydia_mckay | @sophielane

🎥 YouTube: Watch on YouTube @strongerstride

Discount Codes:

🏃‍♂️ TAILWINDSTRONG – 15% off Tailwind Nutrition for premium hydration & recovery

👟 STRONGERSTRIDE – 15% off Vivobarefoot shoes

☀️ STRONGER15 – 15% off Skorcha Sunscreen

Thanks for listening & supporting the show! Let us know your biggest takeaway from this episode.

195. Stress Fractures and Bone Health in Runners
Bone health isn’t just a concern for older adults, it’s a critical part of performance and injury prevention for every runner. In this episode, Lydia shares her personal experience with a current tibial bone stress injury and speak on the science of boney injuries, risk factors, management, prevention and bone health.

We cover:

• Bone physiology - what bone stress injuries are, how and why they happen

• Fuelling - energy availability, REDs, hormonal function and it's impact on bones

• Bone Mineral Density testing - DEXA Scans, osteopenia vs. osteoporosis. Management pathways.
• Effective bone training - exercises you can start right now

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

Let me know if you want a shorter version too for platforms like Spotify or Apple Podcasts.

194. Breathing Physiology For Runners: Performance, CO₂ Tolerance & Inspiratory Muscle Training with James Fletcher

Breathing can be a powerful edge in your training yet but it’s often overlooked. In this episode, we’re joined by breathing specialist James Fletcher, who shares his journey from high-stress environments to working with athletes on how to breathe better for performance, recovery, and mental clarity.

We explore the physiological and psychological side of breathlessness, the science behind CO₂ tolerance and inspiratory muscle strength, and how breathwork can be a game-changer for runners. James also leads a guided relaxation session to help you experience the calming effect of proper breath control firsthand.

We cover:

• James's background and introduction to breath training

• Breathlessness in runners: why it’s not just about fitness

• CO₂ sensitivity and performance anxiety

• Breath hold training and its connection to red blood cell production

• Inspiratory muscle training and how to get started

• Breathing techniques for recovery and in-run focus

• A live breathwork exercise to calm the nervous system

Whether you're looking to perform better, manage anxiety, or recover faster—this episode has plenty of practical takeaways.

Find more of James's work on Instagram @allaboutbreathing or at his website

TIMESTAMPS:

00:00 Introduction02:45 James Fletcher’s background and breath journey06:12 The psychological vs. physiological side of breathlessness10:05 What is CO₂ tolerance and why does it matter?13:28 Training inspiratory muscles—what it means and how it helps17:43 Using breath hold work like altitude training21:11 Tracking progress in breath training25:08 Simple breath practices to start today30:40 Guided relaxation breathwork session35:12 Using breath to shift nervous system states38:06 Final thoughts and how to learn more from James

Follow Us:Instagram: ⁠⁠@strongerstride⁠⁠ | ⁠⁠@sophielane⁠⁠ | ⁠⁠@lydia_mckay⁠⁠YouTube: ⁠⁠Watch on YouTube⁠⁠

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

Thanks for tuning in!TSSP x

In this episode, Lydia and Sophie recap their experiences at the Backyard Ultra, discussing the unique format of the race, Sophie's training strategies, and the emotional and physical challenges faced during the event. They reflect on the importance of pacing, nutrition, and mental resilience, as well as the impact of community support. The conversation also touches on future goals and the lessons learned from their journey in ultra running.

00:00 Introduction to the Backyard Ultra

02:31 Understanding the Backyard Ultra Format

04:10 Sophie’s Motivation for Participating

06:17 Training Strategies and Preparation

12:16 Reflections on Training and Mental Resilience

18:26 Event Day Experience and Support Crew Dynamics

24:36 The Power of Mental Acceptance in Endurance Running

27:30 Navigating Low Points: Strategies for Endurance

33:24 The Role of Music and Motivation in Long Runs

37:24 The Joy of Community and Support in Endurance Events

47:28 Reflections on Training and Future Goals

50:19 Building Aerobic Capacity and Speed

53:28 Blister Management and Nutrition Strategies

55:14 Reflections on Accomplishments and Personal Growth

01:00:27 The Importance of Mental Recovery

01:03:28 Future Plans and New Adventures

In this episode we’re joined by Grace Wearne; community run leader, Nike Running expert, and vibrant voice in the Sydney running scene. Grace shares her journey into running, how it helped her navigate a challenging start in life, and why community is at the heart of everything she does.

We cover:

• Grace’s story - From non-runner to run leader and advocate
• The power of community - How run clubs foster belonging and connection
• Redefining success - Letting go of pace obsession and racing for joy
• Supporting women in running - Challenges, empowerment, and inclusive spaces
• Identity & authenticity - Balancing your ‘why’ and finding joy in the journey
• The little things that matter - Sports bras, safety, and showing up

This episode is a reminder that running is so much more than training plans and finish lines - it’s about people, purpose, and connection.

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 reflect on their experiences during the first quarter of the year, discussing their training updates, injuries, and personal growth. They delve into Lydia's recent bone stress injury and the implications for her health, while also exploring new activities and future plans. Sophie shares her progress in training and the importance of consistency, emphasizing the journey of growth in their running endeavors. In this engaging conversation, Lydia and Sophie reflect on their running journeys, discussing past experiences, training challenges, and the mental preparation required for upcoming races. They explore the importance of nutrition and consistency in training, recap previous podcast episodes, and delve into the science of stretching and injury prevention. Insights from elite athletes and personal anecdotes enrich the discussion, making it a valuable resource for runners and fitness enthusiasts alike.

190. Personality Traits, Motivation and Running Performance

What does the research say about motivation and exercise consistency? Is there a secret code or personality profile that leads to sustainability and/or high performance? Well today you'll have your answers!

We are covering the science on what promotes consistency, personality traits associated with adherence and things to avoid.

We cover:
-The Influence of Personality Traits on Training Consistency – How traits like conscientiousness and extraversion impact exercise habits.
- The Science of Motivation – What research says about intrinsic vs. extrinsic motivation
-Burnout & Mental Barriers – How stress, anxiety, and pressure influence training
-The research approved recipe for sustainable training

Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube

Discount Codes:

• TAILWINDSTRONG: 15% off Tailwind Nutrition for premium hydration and rebuild products

• STRONGERSTRIDE: 15% off Vivobarefoot shoes

• STRONGER15: 15% off Skorcha Sunscreen

Thanks for all the love and support!
TSSP x

189. Mr Top Run - Paddy O'Brien

Summary

In this episode of the Stronger Stride Podcast, hosts Lydia and Sophie welcome Paddy O'Brien, a passionate runner and the founder of Top Run. The conversation explores Paddy's journey from a challenging lifestyle to embracing running, the importance of community in sports, and his unique training and nutrition strategies. They discuss the significance of icebreaker questions in fostering connections among runners, the balance of training with family life, and his higher-intenisty training approach. Paddy shares his goals for the upcoming Canberra Marathon and insights into his nutritional changes for optimal performance. The episode concludes with a light-hearted discussion about running gear and future plans for the running community.

Join Top Run on Wednesday's at 6:25pm from the Robertson Gates, Centennial Park!

https://www.instagram.com/toprunrunclub/