The Stronger Stride Podcast

288. Running Nutrition, Bone Stress Injuries, RED-S, Load Distribution, Running Psychology + More: Sydney Shoes and Brews RecapThe inaugural Sydney Shoes and Brews event brought together health professionals, runners, and industry experts for a day of education and all things running. In this episode, Lydia recaps the key lessons from each presenter and shares the practical takeaways for runners and clinicians.A big theme of the day was that context matters. Whether it’s nutrition, injury risk, footwear, or training, there is rarely a single answer that applies to everyone. We need to understand the individual, the evidence, and the trade-offs. We also explore a bigger question: what does running give us, and what happens when injury takes it away?We discuss:Nutritionist + Researcher: Mick Chapman’s research on ultra-runner nutrition, including fruit and vegetable intake, protein, and gastrointestinal challengesWhy context matters when interpreting research and health claims, and how to use the PICO frameworkPhysiotherapist: Beau Tyrrell’s advice on recognising bone stress injuries and why pain that warms up doesn’t rule one outHigh-risk bone stress injury sites and when to seek further assessmentSports Dietitian: Hannah Mills’ discussion of RED-S, low energy availability, and fuelling around trainingPodiatrist: Dan Cav’s explanation of how footwear and orthoses redistribute load rather than eliminate itExercise Physiologist: Sophie Lane’s breakdown of the three contributors to running fitness: VO2 max, lactate threshold, and running economyPsychotherapist: Freya Bronwin’s discussion of running identity and the psychological needs running can fulfil. How to maintain belonging, purpose, structure, and progression when you can’t runThe inaugural Sydney Shoes and Brews event and its $2,000 fundraiser for PanKindA huge thank you to everyone who presented, attended, and supported the first Sydney Shoes and Brews. We’re proud to have raised $2,000 for PanKind, supporting pancreatic cancer research.TIMESTAMPS:00:00 Why Lydia Is Recapping Sydney Shoes and Brews05:11 Mick Chapman on Ultra-Running Nutrition and Context10:30 Fruit and Vegetable Targets and the PICO Framework14:54 Beau Tyrrell on Bone Stress Warning Signs and High-Risk Sites21:42 Hannah Mills on RED-S and Fuelling Around Training28:31 Dan Cav on Footwear, Orthoses, and Load Redistribution34:17 Sophie Lane on the Three Contributors to Running Fitness36:01 Freya Bronwin on Running Identity and the Needs It Meets41:42 Finding Belonging and Progression Beyond Running45:11 Event Wrap-Up and the PanKind FundraiserPREVIOUS EPISODES MENTIONED:Mick Chapman (Chapo), Ep 211: Nutrition Insights for Ultra RunnersListen on Apple PodcastsBeau Tyrrell (@thestressfracturephysio), Diagnosis and Management of Tibial Stress FracturesListen on Apple PodcastsListen via The Run Club (Ep 260)Hannah Mills, Ep 214: Fueling PerformanceListen on Apple PodcastsDan Cav, Ep 106Listen on Apple PodcastsSophie Lane, Ep 281: Periodisation, Training Zones & PhysiologyListen on Apple PodcastsFreya Bronwin, Ep 224: Reflecting on an Injury ChapterListen on Apple PodcastsFreya Bronwin, Ep 179: Navigating the Non-Physical Challenges of InjuryListen on Apple PodcastsFollow Us:Instagram: @strongerstride | @sophielane | @lydia_mckayYouTube: Watch on YouTubeDiscount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha SunscreenThanks for tuning in!TSSP x

Max Hopes is currently completing his PhD in tendon injuries at UTS. He is a researcher, lecturer, osteopath, strength & conditioning coach and keen runner. Topics covered: What is proximal hamstring tendinopathy?Risk factors and why compression mattersFactors outside of running e.g. sitting, driving etcWhy it often takes so long to healThe rehab process with exercise examplesHow to adjust your running load to improve symptomsMax' recent research articleYou can find Max here: Instagram - @maxhopesrehabWebsite - maxhopesrehab.comLinked In - Max HopesRecent research - Lived Experiences of People With Lower Limb Tendinopathy—A Systematic Review With Qualitative Evidence SynthesisYou can find us here: Stronger Stride Coaching - ⁠⁠⁠⁠https://strongerstridecoaching.com⁠⁠⁠Instagram -⁠⁠⁠ @strongerstride⁠⁠YouTube - ⁠⁠Stronger Stride⁠

286. Running Injuries: The Most Googled Questions AnsweredWhat are shin splints? Is running bad for your knees? Can you keep running with an injury? And do running shoes actually prevent injuries?In this episode, Lydia tackles some of the most Googled questions about running injuries, breaking down the evidence and sharing practical insights from her experience as a physiotherapist and runner.We cover common complaints like shin splints, stress fractures, knee pain, ITB syndrome, and lateral hip pain, exploring what might be causing them, how to manage symptoms, and when it's important to seek professional advice. We also discuss the role of footwear, training load, and individual risk factors in running-related injuries.Beyond the usual injury advice, this episode reflects on the bigger picture of running, including how we think about pain, manage setbacks, and balance the benefits of running with the realities of injury.We discuss:How common running injuries actually are and who is most at riskWhat shin splints are and how they differ from bone stress injuriesWhether running is bad for your knees and its relationship with osteoarthritisWhen you can keep running with an injury and how to modify trainingCommon causes of knee pain, runner's knee, and ITB syndromeUnderstanding lateral hip pain in runnersHow long common running injuries take to healPain management strategies and when to seek professional helpWhether running shoes can prevent injuriesThe relationship between training load, tissue capacity, and injury riskIf you've ever Googled a your symptoms after a run, this episode is for you. We unpack some of the most common questions runners have, challenge a few misconceptions, and discuss why injury management is rarely as simple as finding the right shoe or stopping running altogether.The goal isn't just to get you back running, but to help you understand your body, make informed decisions, and build a more sustainable relationship with the sport.Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Discount Codes:TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠STRONGER15: ⁠15% off Skorcha Sunscreen⁠Thanks for tuning in!TSSP x

285. Running Nutrition: Fueling, Recovery & Cutting Through the Misinformation with Dominique HollandToday we’re joined by Dominique Holland, a dietitian and marathon runner, to talk all things running nutrition and how to fuel effectively for both performance and recovery.Dominique shares her insights into the common nutrition mistakes recreational runners make, particularly when preparing for their first marathon. We discuss the importance of getting the basics right, how to approach fuelling before, during, and after running, and why underfueling can have consequences beyond just your race-day performance.We also dive into the often confusing world of sports nutrition products, including carbohydrate-to-fructose ratios in gels, the role of marketing in shaping our choices, and how to navigate the overwhelming amount of nutrition advice available to runners.We discuss:Common nutrition mistakes made by recreational runners and first-time marathonersThe importance of fuelling properly throughout training and on race dayCarbohydrate and protein timing for performance and recoveryThe risks of underfueling and how it can affect training adaptationsUnderstanding carbohydrate-to-fructose ratios in running gelsHow to approach pre-run, intra-run, and post-run nutritionWhole foods vs. processed carbohydrates in endurance trainingHow marketing and misinformation influence sports nutrition choicesWhy individualised nutrition strategies matterWhen to seek guidance from a sports dietitianWhether you're training for your first marathon or looking to get more out of your running, this episode is a great reminder that nutrition doesn't need to be complicated. Understanding the fundamentals, fuelling consistently, and finding a strategy that works for you can make a meaningful difference to your training and recovery.Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA Follow Dom on Instagram: @nutritionwith_domDiscount Codes:TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠STRONGER15: ⁠15% off Skorcha Sunscreen⁠Thanks for tuning in!TSSP x

In this episode, Ash Daniels shares his first ultra-marathon at age 19 to becoming a trail & ultra-marathon coach. He emphasises the importance of proper preparation, pacing, and mindset for 100K races. He discusses common mistakes, training strategies, and how to approach ultra running sustainably and confidently.This episode is perfect if you've just signed up for UTA, or you have UTK or anyother 100k race coming up, or you're thinking about it. Key topics: Ash's journey from military ultra training to coachingImportance of intrinsic motivation for 100K racesKey training components for ultra endurancePacing strategies and race day mindsetCommon mistakes and how to avoid themThe evolution of ultra running and its marketingBuilding confidence and realistic expectationsTraining progression and long run planningFind Ash here: Instagram - @journey2ultracoachingWesbite - https://journey2ultra.com.au/Find us here: Stronger Stride Coaching - ⁠⁠⁠https://strongerstridecoaching.com⁠⁠Instagram -⁠⁠ @strongerstride⁠YouTube - ⁠Stronger Stride⁠