The Stronger Stride Podcast

Alright, here we are!  Today's episode is a little different to our regular uploads... We will be taking you through a follow-along running session today! So grab your shoes and get ready for a run with us!  Today's session is:  10min warm up jog 6 x 3mins @ tempo effort (between 10km & half marathon race pace)  w/ 90sec recovery job between efforts 5min cool down jog  We would love any feedback on this style of episode please! (There is a questions box below if you're on Spotify) Please leave us a review, subscribe & follow us on insta @strongerstride   If you 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

Branching out from simply just running might be a good idea! In today's ep, Soph discusses the pro's and con's of hybrid training and whether or not it's worth all of the hype. She also gives a quick recap following her attempt at a HYROX competition. Good luck to the those doing City2Surf today! Thanks again for listening and supporting our show! 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 

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.

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

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. 

89 - Run With Us #2 You better tie up your laces and get ready to run because you are in for a treat today! A guided running session focussed on upper aerobic and lower anaerobic zones. Working just above, and just below your lactate threshold. Session details: (detailed description in the episode) 5min warm up 3 x 1min hard / 1min float 4 x 45sec hard / 45sec float 5 x 30sec hard / 30sec float 5min cool down Let us know how you went! Any feedback is welcome, thank you! The best endurance nutrition and hydration solution is Tailwind. Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off! You can also 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. 

In this episode, Soph discusses the pro’s and con’s of training with a group. Thanks for listening!!

Interval training can be confusing and overwhelming. How fast should I run? How far should I run? How much rest between efforts? The list goes on.  In this episode Sophie breaks down the differences between beginner / rehab / threshold / vo2max interval sessions and which variables to modify based on your goals.  Skip to 7mins if you're not interested in the beginner details.  FREE Interval Session PDF:  https://www.canva.com/design/DAFbi7cdAg8/QaGuhcULAOTwMiJ87iXi4g/view?utm_content=DAFbi7cdAg8&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelink 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. TSSP x

In this solo episode, Sophie answers some listener questions:  1. Talia - Nutrition and tips for upset tum during running 2. Fitzy - Running vest tricks 3. Nick - How to build tendon / muscle resilience for long endurance events 4. The Sports Medicine Project - What considerations should trail runners have with insertional achilles mx?  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.

Thank you for yet another fantastic year!  Whether you’ve been with us since the start or this is your first episode, we’re so glad you’re here.  Check out our FREE 2023 Goal Planner: https://www.canva.com/design/DAFV_Aapa9E/xA51YvOIHzGXOUxt7HJILQ/view?utm_content=DAFV_Aapa9E&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

Have you always wondered what VO2-max actually means?  In today's ep, Sophie breaks down in a simple analogy how we calculate VO2max and the physiological components that contribute.  She also explains how to structure specific sessions focussed on improving your VO2max.  If you would like to complete a VO2 max (and/or lactate threshold) assessment, send us a message and we can book you in with Sophie at Sydney Performance Lab. Or book online here - https://www.sydneyperformancelab.com.au/testing  The original sushi train analogy video - https://www.youtube.com/watch?v=A3YK_-8PrZw&t=425s  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.

Want to start running but not sure how to approach it? Or you’ve been running on and off for a while but can’t seem to stay consistent? If you're feeling confused or overwhelmed by what to do when it comes to running, this episode is for you.  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.

What's the deal with this whole strength training thing? If you're feeling confused or overwhelmed by what to do when it comes to getting strong, this episode is for you.  Sophie talks about training phases, the fear of becoming bulky, specific exercise selection and progressions.  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. 

Today Lydia takes us on a deep dive into the good ol classic Runners Knee or technically speaking 'Patellofemoral Pain Syndrome'. We break down the ins and outs of diagnosis, risk factors, treatment strategies and biomechanics. I speak on the most current up to date eveidence, and have linked some helpful resources for you below.  If you've ever had knee pain when running, and want to know how to fix it or not have it resurface again, then this ep has you covered! More reading and referenced material: https://patellofemoral.trekeducation.org/runners-with-patellofemoral-pain/  https://bjsm.bmj.com/content/52/18/1170 Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much! Need some nutrition or hydration for your endurance training? Use the code TAILWINDSTRONG at www.tailwindnutrition.com.au for 15% off! You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au

In today's episde, Lydia discussing the current research on knee osteoarthritis (OA) and how it relates to the running population.  If you've ever been told that "running will ruin your knees!", then this episode should arm you with plenty of info to dispel these myths.  Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much!  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 Further reading:  https://pubmed.ncbi.nlm.nih.gov/27519678/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3606891/ https://www.thrivephysioplus.com.au/get-active/why-running-can-actually-help-with-your-osteoarthritis/ 

Sophie is back with another solo ep.  Taking a leaf out of Lydia's book, Sophie breaks down what an Exercise Physiologist's role is within the Health Care & Fitness Industry.  She also answers some hard-hitting WYR's so thank you to Cam, Chris, Sota, Peter, Michael & Max for sending those through.  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!

Soph is back again with another solo ep! Lot's of random stuff in this one; would you rathers, training update and plenty more rubbish to keep you company on your run!  Thanks again for all of your support!  Please leave us a review, subscribe, follow us on insta @strongerstride thank you so much!  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

The beginners HOW TO GUIDE for trail running! Short and sweet, nothing technical in this one. Just the bare basics to get you started in the bush! TSSP x

In this episode, Sophie discusses some key principles when look at Running Biomechanics - Running economy - Coordination & Capacity - Phases of the Gait Cycle - Over-striding, pronation, hip drop etc.  Tailwind Nutrition Australia have been kind enough to give you a discount on their Hydration and Rebuild products! Head to www.tailwindnutrition.com.au and use the code TAILWINDSTRONG at checkout You can also use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at www.solemechanics.com.au

Hey team! Here is the first episode in our solo series! Soph discusses her thoughts after a run that didn’t go to plan, as well as the mental challenges that come with long distance running. We cant wait to hear what you think of this topic. Please leaves us a review and subscribe, we love the support!  Use our code STRONGERSTRIDE here for 15% off Vivobarefoot.  Use our code TAILWINDSTRONG here for 10% off Tailwind.  TSSP x