Hey Team!

Today's episode is all about progress! Or lack of...

As runner's we thrive off progression, improvement, running faster, or longer or getting a PB! But once the beginner gains wear off we can start to plateau and the progress no longer comes so easily.

Sophie breaks down some of the most common reasons for this and provides some practical strategies for overcoming your road blocks!

FREE downloadable Weekly Recovery Audit PDF:

Google Drive - https://drive.google.com/file/d/1gF2f11zDPRUFuKNGHi8CciEEBf8kskDg/view?usp=drive_link

Canva - https://www.canva.com/design/DAFoIclMZqA/H3CM5dT5wIt-C-8hF_iu9Q/view?utm_content=DAFoIclMZqA&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelink

Topics:

1. Poor Recovery

2. Too much time in the "grey zone"

3. Too many goals?

4. Lack of consistency and/or time

5. Mental barriers

Research mentioned:

Esteve/publication/237096628_Does_Polarized_Training_Improve_Performance_in_Recreational_Runners/links/0a85e530cba391399a000000/Does-Polarized-Training-Improve-Performance-in-Recreational-Runners.pdf

https://www.tandfonline.com/doi/full/10.2147/OAJSM.S154816

https://books.google.com.au/books?hl=en&lr=&id=rgAaEAAAQBAJ&oi=fnd&pg=PA118&dq=training+zone+for+marathon+performance&ots=WRk11LOsrF&sig=h-yPFpxP_jeUVcCMOJ2N78YIEIE#v=onepage&q=training%20zone%20for%20marathon%20performance&f=false

Use our code TAILWINDSTRONG at ⁠www.tailwindnutrition.com.au⁠ for 15% off Tailwind's premium Hydration and Rebuild products!

Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠www.solemechanics.com.au⁠ 

Thanks for all of your support! Don't forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.

Ep. 100: Christine Yu - UP TO SPEED: The Groundbreaking Science of Women Athlete's

*Interview starts at 18:52*

Christine is an award-winning journalist and author of the book UP TO SPEED: The Groundbreaking Science of Women Athletes.

In today's episode, we discuss:

- Reasons for the lack of research on women

- The effects of the menstrual cycle on performance

- The dangers of glamorising being thin in sport

- Intermittent-fasting

- The narrowing gap between men and women in ultra-endurance events

- Clothing and footwear considerations

You can find Christine's book here - www.christinemyu.com/book

Follow Christine on instagram - @cyu888

Use our code TAILWINDSTRONG at ⁠www.tailwindnutrition.com.au⁠ for 15% off Tailwind's premium Hydration and Rebuild products!

Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠www.solemechanics.com.au⁠ 

Thanks for all of your support! Don't forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.

TSSP

x

99 - Shin Splints (Medial Tibial Stress Syndrome)

Jenny Valentish is an accomplished author and immersion journalist who has focused her work on investigating the science of addiction and the parallels in extreme sports; who is drawn to such intensity and what compels one to grit it out above the rest.

Jenny is well respected writer with an impressive resume previously contributing to Triple J Mag and Time Out Melbourne; with regular contributions to The Age, The Guardian, The Sydney Morning Herald and the ABC. Jenny has become an expert in what it as that draws people into such extreme and outrageous activities and hobbies, including of course ultra running. When writing fro her book 'Everything Harder than Everyone Else' Jenny interviewed multiple people across an array of sports and activites that took things to a whole new level. There were some fascinating similaries across groups and frequently Jenny likens such ultra enthusiasm as similar to drug or alcohol addiction.

In today's ep Jenny discusses;

- her personal experience with addiction + inspiration for her research-memoir hybrid 'Women of Substances' (2017)

- reoccurring themes in elite athletes and addicts

- structure and regiment as a path to peace and safety

- childhood trauma and its potential power to alter ones relationship to pain

- self harm and pushing to ones physical limit

- sustainability, obsession and ultra running

- social media icons, the glamorisation of grit and possible trauma masking

- activities and sports with measurable goals compared to ones for fun

We know you're going to love this one and we can't wait to hear your take-aways.

There are some heavy topics discussed in today's episode so please check the links below if this brings anything up for you.

https://www.health.gov.au/our-work/drug-help https://au.reachout.com/mental-health-issues/addiction

You can reach Jenny on her website https://jennyvalentish.com/ or follow her on instragram @jennyvalentish_public

Use our code TAILWINDSTRONG at ⁠www.tailwindnutrition.com.au⁠ for 15% off Tailwind's premium Hydration and Rebuild products!

Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠www.solemechanics.com.au⁠ 

Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.

TSSP

x

There's a lot of talk lately about the Norwegian Double Threshold Method which has seen a lot of success for elite middle distance runners such as Jakob Ingebrigtsen. How does this relate to the everyday runner's training schedule? Is there any application or is it only reserved for the best of the best? In today's episode Sophie explains what lactate threshold is and the principles of double threshold training.

She explains the practical application for recreational runners with some example sessions as well as addressing some listener questions from Brooke, Tyler and Sota.

Thanks for listening!

Resources:

Nick Jankovskis Youtube video - 'What Blood Lactate ACTUALLY Means': https://www.youtube.com/watch?v=5P6jGZ8N5w4

Ep. 61 w/ Nick Jankovskis: https://spotifyanchor-web.app.link/e/RuQ1O3SpHAb

Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the “Next Step” in the Evolution of Distance Running Training? https://www.mdpi.com/1660-4601/20/5/3782

Crossing the Golden Training Divide: The Science and Practice of Training World-Class 800- and 1500-m Runners https://link.springer.com/article/10.1007/s40279-021-01481-2

Use our code TAILWINDSTRONG at ⁠⁠www.tailwindnutrition.com.au⁠⁠ for 15% off Tailwind's premium Hydration and Rebuild products!

Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠⁠www.solemechanics.com.au⁠⁠ 

Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.  TSSP x

Jono Ridler joins us on the podcast today to chat about his ultra marathon swim of nearly 100kms, the longest open water swim in New Zealand ever!

*Interview starts at 20:58*

Jono is a humble man who tells us his story into swimming, the mindset behind this huge endurance feat and some of the crazy physical experiences he had while in the water for nearly 33 hours. The record breaking swim took place in May 2023, starting in Karaka Bay, Aotea Great Barrier Island and finishing in Campbells Bay, Auckland. Jono's love of the ocean extends beyond challenging his physical limits, he's on a mission the raise awareness for ocean conservation in NZ, partnering with Live Ocean for his epic event. You can learn all about the amazing marine conservation work they do here https://liveocean.com/foundation/swim4thegulf/

In this ep we cover;

- Jono's journey into ultra swimming

- training for a 33 hour swim

- fuelling and support crew

- logistics, weather, medical support

- letting the mind wonder vs staying focused

- marine conservation with Live Ocean

We know you're going to love this one. A truly inspiring story about the potential of human endurance.

You can hear more from Jono on his website: https://www.jonoridler.com/about

Use our code TAILWINDSTRONG at ⁠www.tailwindnutrition.com.au⁠ for 15% off Tailwind's premium Hydration and Rebuild products!

Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠www.solemechanics.com.au⁠ 

Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.  TSSP x

95 - Proximal Hamstring Tendinopathy Guide for Runners

A literal PAIN IN THE BUTT. High hamstring tendinopathy is frequently considered one of the most difficult injuries to manage, and I'm here to help!

Get ready to take some notes on this ep because I cover it ALL! The basics from diagnosis to management, rehab and prevention.

Topics discussed;

- Hamstring tendon anatomy review + function in running

- risk factors for injury; capacity vs load

- how to get out of pain quick

- tendon loading principals + rehab progressions

- plyometric exercise examples

Be ready with a pen and paper, we know you’re going to love it.

Thankyou for all of your support! As always family, please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date and spread the good word. 

Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au TSSP x

Ep. 94: Andrea Doney - The Slow Coach

*Interview starts at 24:35*

About The Slow Coach:

"She wasn’t interested in metrics like getting faster, but in celebrating time alone, time on feet, personal progress, better mental health and the life affirming process of overcoming a personal obstacle. Over time she clarified these insights into a running community and qualified as a Level 3 Performance Development Coach (Trail & Ultra) through Athletics Australia. She is a wife and mum to two (almost) grown-up boys.

The Slow Coach aims to create a safe, inclusive and welcoming space for runners who might otherwise be intimidated by running programs. No matter your age, experience, fitness levels, size or aspirations we can get you from flat to finish line."

In this episode we speak about:

- How Andrea went from a self-proclaimed 'coach potato' to an ultra-marathon runner

- The Slow Coach Philosophy and how Andrea's service differs from others

- The mindset of going into a race knowing that you're going to finish at the back of the pack

- Advice for those who want to start running but feel as though they are too “slow/unfit/old”

- The assumption that a good athlete is automatically a good coach

- The inclusivity of the running community and what we can do better to help runners of all abilities feel more welcome

You can find Andrea at:

@_the_slow_coach on Instagram or online at https://runwiththeslowcoach.com/

She has some great FREE resources as well as online and in-person running programs.

Use our code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!

Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au 

Thanks for all of your support! Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date.  TSSP x

Ep. 93 - How to run your first 5km

Sophie discusses some things to consider if you're new or getting back into running and wanting to run 5km's!

This is a follow up from episode 14 so check it out if you haven't already - https://spotifyanchor-web.app.link/e/eQSj69uZWzb

Also check out Solo Episodes 12, 23 and 24 for some more tips and tricks around shoe selection, strength training and running with a group.

Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au

You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au 

Thanks for all of your support! Please rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. 

Ep. 92: Sota Maehara