Afleveringen
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Lauren Marshall has recently put herself on the Australian ultra-running map by finishing Sydney's Backyard Ultra as the last female standing, completing 30 yards (over 200 kilometres).
In this episode we discuss:
- Lauren's introduction to running
- The importance of community
- Internal motivation to challenge herself
- Her first backyard ultra experience
- Her recent backyard ultra win, including details on:
Pacing, nutrition, gear, tent set-up, motivation, checklists, the importance of having a good crew and so much more.
You can follow Lauren here - @llaurenmarshall
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayDiscount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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Today's solo ep is all about tendons and optimal loading patterns.
Lydia first runs you through her training update and reflections on her recent injury. Lots of reflections about identity, purpose and innate desire for progression. Following this the chat on tendons starts around 30 mins, which covers the essentials when it comes to tendon loading and rehab for runners.
What I cover in this ep;
- understanding lower limb tendons and their role in running
- tendon adaptation to mechanical stimuli, tensile vs compressive vs shear forces
- common runners mistakes
- positive and maladaptive tendon adaptations
- boom bust tendon pain trap for runners
- running economy and tendon stiffness
- exercise selection, rep ranges, frequency and load to build tendon capacity
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637912/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6737558/
https://pubmed.ncbi.nlm.nih.gov/35657492/
https://pubmed.ncbi.nlm.nih.gov/25267851/
https://pubmed.ncbi.nlm.nih.gov/12937029/
https://pubmed.ncbi.nlm.nih.gov/27747846/
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayDiscount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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Zijn er afleveringen die ontbreken?
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Johanna Garton is a three-time author with her most recent book; All in Stride, released this month.
Her book details the gripping and inspiring stories of elite runners Elvin and Shadrack. Beginning with their upbringing in Kenya, Garton follows the runners through their journeys to the United States, competing for Division One universities, their romance during college, and ultimately their service as U.S. soldiers and professional runners.More than just a running story, All in Stride takes readers behind the scenes to explore the difficulties Elvin and Shadrack faced, including adjusting to an entirely new culture in the U.S., bigotry and intolerance, the stresses and joys of global competitions like the Olympics, joining the U.S. Army’s World Class Athlete Program, and discovering the ever-changing landscape of what it means to be an American.
Woven through the narrative is the story of Samantha Schultz, who competed in the sport of modern pentathlon for the U.S. Army. Sammy’s journey involved several obstacles including poor coaching, overtraining, the intense pressure to make the Olympic team and a dive into disordered eating, a condition that plagues so many young female athletes.
In this conversation we discuss: - Johanna's background and early introduction to running- The stories of Shadrack & Elvin- The story-writing process- The challenges of "making it" as a professional runnerAnd so much more.
Find out more about ALL IN STRIDE
Buy ALL IN STRIDE
Buy on Amazon
Johanna's InstagramJoin us at the Sydney Marathon Run Club on the 28/4/24You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayDiscount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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Last weekend Soph went down to Canberra to run the Half Marathon. Have a listen to hear how the training block and race went.
Thanks so much for your support!
You can find us here:
Instagram: @strongerstride @sophielane @lydia_mckay
Check out our latest Youtube video
Discount Codes:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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139. Running A Marathon With Parkinsons Disease
Dean Laws is an everyday Aussie bloke who got a heartbreaking diagnosis of Parkinsons disease at 52 years old. Today, 12 years later, he's run 2 marathons and claims to be in the best shape of his life. Dean tells about his sporty upbringing, competing in triathlon and his first Parkinsons symptoms. He delves into the process of diagnosis and the impact this had on his mental health as well as physcial symptoms. As someone who loved living an active life it was devastating to see it all start to slip away, with no possibility of cure.
Dean didn't lose all hope though, he describes this turning point in the ep where he turned to his closest friends for support and decided he was going to put up a fight. We hear the story of seeking exercise intervention and the return to running and eventual completion of Sydney Marathon, a distance he'd never run even before his diagnosis. He since has founded 'The Dean Team' which is dedicated to helping people with Parkinsons live active, fulfilling and independent lives. They raise awareness and funds for Parkinson's research and support services.
Dean is an inspiring man who shares a story of possibility, hope and transformation. A big message from this ep is the importance of seeking help and surrounding yourself with a community that can uplift you. We know you're going to love it.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayCheck out our latest Youtube videoSign up to our newsletter
Dean Laws: https://www.pitchinforparkinsons.org.au/event/dean-team/home#:~:text=The
Discount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for listening to the show!
TSSP x
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138. Returning to running after nearly a year off!
Today’s solo ep with Lydia is all about the comeback from zero to hero! She takes you through her injury journey the last 12 months and how she’s returning to running.
She covers;
what happens to the heart, lungs, muscles and bones when we have a prolonged period off training Lydia’s injury journey over the last 13 months things to consider before returning to running; calf capacity + hop testing making a plan, intensity, mileage bone strength + deload weeks comparison, social running + what not to doReferences mentioned in show:
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1334766/full
https://www.healthhp.com.au/post/calf-raise-to-fatigue-test-feel-the-burn
https://www.instagram.com/p/C5BeTYUMBRk/?hl=en&img_index=1
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayCheck out our latest Youtube videoSign up to our newsletter
Discount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for listening to the show!
TSSP x
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137. Jamie Mittleman - Women In SportJamie is the founder of Flamer Bearers, a global storytelling platform, shining a light on the untold stories of Women Olympians and Paralympians. Jamie has a strong belief that everyone deserves to have role modes in sport and is determined to create a space where women and para-Olympian’s feel valued and empowered.We covered;- earning a living in elite sport- equal representation and opportunities across disadvantaged athletes - differences between Para Olympics vs Special Olympics- the importance of sharing stories and the power of building communities around athletesYou can find Flame Bearers on Instagram here @flamebearers or on their website https://flamebearers.com/You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayCheck out our latest Youtube videoSign up to our newsletterDiscount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha SunscreenThankyou so much for listening to the show!TSSP
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Check out these episodes for more info:
- Interval Training Fundamentals
- VO2max & Lactate Threshold w/ Nick Jankovskis
- Measuring Training Intensity
Topics:
- Quick catch-up
- Basic overview of zone 2 / polarized training
- Why running fast is important
- Lactate threshold
- Running mechanics
- Race preparation
- How to safely introduce speedwork
- How to implement strides & tempo work
Send me a DM on instagram @strongerstride or @sophielane or email [email protected] if you have any questions regarding the topics discussed today!
Research Links:
https://web-p-ebscohost-com.ezproxy.lib.uts.edu.au/ehost/pdfviewer/pdfviewer?vid=1&sid=11072203-387e-4091-b83c-eb24203ec186%40redis
https://journals.lww.com/nsca-jscr/fulltext/2019/12000/Polarized_vs__Threshold_Training_Intensity.34.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8296496/
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Trigger Warning: The contents of this episode involve discussions of mental health & suicidal ideation. If this raises any concerns for you please call Lifeline on 13 11 14
135. Lachy Cameron Running 1000km for mental healthLachy Cameron is a mental health advocate about to attempt a record breaking run from Brisbane to Sydney in May 2024, covering aprox 100kms/day for 10 days straight.Lachy's only been running a few short years, making his ambitious ultra running attempt nothing short of inspiring and mind boggling. What's makes this run even more special is the story behind it and the passion about mental health advocacy that Lachy brings to this feat.We chat about Lachy's struggle through depression, self love, making positive change and the power of running. Lachy tells us about his first few runs, struggling through just a few kms and how this became a pivatel part of his life and journey of self worth. Lachy talks us through some of his training logistics, fuelling and event strategy.Lachy is on a mission to shine a spot light on mental health and inspire others to keep moving forward. It would be incredible if you could donate to Heart On My Sleeve via the link below or follow along lachys journey on insta, see below;@lachy_cam_runshttps://www.heartonmysleeve.org/stories/lachy You can find us here: Instagram: @strongerstride @sophielane @lydia_mckayCheck out our latest Youtube videoSign up to our newsletterDiscount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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Get your Stronger Stride hat now! - https://forms.gle/FsD5qf7naREYzqE9A
In this episode, Sophie goes through a detailed summary of her experience at Ultra Trail Tarawera. Talking all about the highs, lows and everything in between.
Did it go to plan?
Did she reach her goal?
Whats next?
You can find us here:
Instagram: @strongerstride @sophielane @lydia_mckay
Check out our latest Youtube video
Sign up to our newsletter
Discount Codes:
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In this weeks episode, Sophie sits down with Tim Locke from The Distance Collective to dive deep on his coaching philosophy's, how to approach training for a 50k a detailed debrief on Sophie's Tarawera 50k program.
We discuss:
- How Tim's coaching philosophy has evolved
- The importance of being adaptable and fluid with your training
- Prioritising long term development rather than instant gratification
- Things to consider when training for a 50k ultra
- Overview of Sophie's Tarawera program
You can reach out to Tim (and his partner, Michaela) at The Distance Collective if you're looking for some coaching advice.
www.thedistancecollective.com
@thedistancecollective
You can find us here:
Instagram: @strongerstride @sophielane @lydia_mckay
Check out our latest Youtube video
Sign up to our newsletter
Discount Codes:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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Should you hire a coach?
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131. Nick Youngquest - Make Sydney a Major It was an honour to be joined by Nick Youngquest, Sydney Marathon Ambassador and former professional Rugby League Footballer.
Nick has a passion for the marathon event and is determined to help make it part of the Abbots World Major. We hear all about why Nick find the marathon so inspiring, his purpose behind running and why he wants you to get involved.
We discuss:
- who is Nick Youngquest, professional sports background + journey into the marathon event
- Running in the footsteps of the elites
- Inclusivity, community + purpose
- What makes a marathon so special
- what is an Abbots World Major Marathon and why should we get behind Sydney
- Sydney Marathon Run Club
We know you’re going to love it.
Your can find more about Nick on his Insta here @nickyoungquest or sign up to Sydney marathon below;
https://sydneymarathon.com
Thankyou as always for all your support.
TSSP X
Discounts:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
STRONGERSTRIDE for 15% off Vivobarefoot shoes www.solemechanics.com.au
STRONGER15 for 15% of Skorcha Sunscreen https://skorcha.com/ -
In today's ep, Sophie discusses some strategies to think about during race week! What should you do 24-72hrs prior to the event and what to do on the morning of, to make sure you have the best day. She dives into carb loading, hydration, logistics, products etc.
If you'd like some more information on any of the topics mentioned, check out these episodes:
- Nutrition
- GI issues
- Tapering
- Shoes
- How to train for your first 5k
You can find us here:
Instagram: @strongerstride @sophielane @lydia_mckay
Check out our latest Youtube video
Sign up to our newsletter
Discount Codes:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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129. Diagnosis and Management of Tibial Stress fractures with physiotherapist Beau Tyrrell
Beau is a physiotherapist with a special interest in sports rehab and bone stress injuries.
Beau has worked as head physio for a number of rugby teams across Sydney, is qualified as a strength and conditioning coach, lover of active gym based rehab and physio nerd amongst other things. Beau has next level passion when it comes to diving into the research and ensuring his patients have the most successful return to sport possible.
Beau works alongside Lydia at the Running Room, regularly treating and rehabbing runners following bone stress injuries on the daily. Recently Beau suffered his own injury, an anterior tibial bone stress.
We got to hear Beaus personal experience as well as how he’s managed this injury being a physio himself and the hurdles he’s faced. We cover;
- Beau’s personal experience getting injured, early signs/symptoms and the diagnostic process
- Training leading up to the injury, risk factors and load management
- Imaging results, boot vs crutches, off-loading considerations
- High risk vs low risk bone stress injuries
- Bone stress site, healing times, risk of progression
- Rehab, plyometrics and return to run
Beau shares some incredibly valuable insights for runners looking to reduce their risk of bone stress injury as well as how to identify them quickly to reduce severity and long term consequences. Get ready to take notes!
You can learn more from Beau on his Instagram @beauscience101 or book in with him at The Running Room here https://www.therunningroom.net/beau-tyrrell
We know you’re going to love it.
Thankyou as always for all your support.
TSSP X
Discounts:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!
STRONGERSTRIDE for 15% off Vivobarefoot shoes www.solemechanics.com.au
STRONGER15 for 15% of Skorcha Sunscreen https://skorcha.com/ -
*Interview starts at 22:30
Aidan Muir is an Accredited Sports Dietitian who has a passion for synthesising the most up to date evidence on nutrition to optimise performance for the everyday athlete. He has an absolute wealth of knowledge and we got to pick his brain on everything that a runner needs to know when it comes to food and diet around performance and overall health.
We chat on;
- wholefood carbs v simples sugars > performance + long term metabolic health
- beetroot juice + caffeine dosage for race day
- 'runners gut' adaptations + carb tolerance
- fasting + fat adaptation for longer endurance races
- why 'just winging it' for your carb load is likely to fail
We loved chatting to Aidan and have already taken on some of his advice in our own training. Let us know if you try out any of his tips.
Make sure you check out Aidan's website here https://www.idealnutrition.com.au/about/aidan-muir/ or his instagram @aidan_the_dietitian
Thank you for all the ongoing support friends, it means so much!
TSSP x
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If you've tried to get into running but just feel like every run is too hard and you can't get very far, maybe you just need to slow down! Understanding what easy, moderate and hard intensities should feel like is a fantastic way to take your training to the next level.
In this episode, Sophie discusses what intensity is, why it matters and SIX different methods of measuring and prescribing it. Including:
- The talk test
- RPE
- Heart rate
- Lactate threshold
- Pace
- Power
Links to referenced episodes:
- Lactate threshold: https://open.spotify.com/episode/44y6Itxhu3p934rtufGYW2?si=necbJl3zQ3-MjIlr0WSzJg
- Heat: https://open.spotify.com/episode/6YRhlc96fMmvgtbiM8mdaw?si=8vxExvndSxa10erXCFNZ8g
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REGISTRATIONS OPEN 9am 16th January:
www.coastalascent.com.au
The Coastal Ascent is back on the 9th of June, 2024 with some super exciting updates. Recently announced as part of the Golden Trail Series, The Coastal Ascent will showcase Australia's best trail runners while also catering for those looking to complete their first event.
There is going to be a HUGE 'party zone' halfway through the course which will allow runners to be supported by their run clubs, friends & family while also amping them up and lifting the energy massively. As Tom said; there are no rules! Music, cowbells, runners filled with adrenaline and a 400m loop that is sure to be the highlight of the day.
There is a 50km, 25km, 11km, 5km & kids bolt race which means there is something for everyone! Plus, as an added bonus, the 50km runners get to go through the party zone TWICE!
If that's not enough, the run also happens to land on a public holiday! Meaning it's an even better excuse for an epic weekend away in beautiful Newcastle.
With the amount of thought, enthusiasm and knowledge that is going into this event we absolutely guarantee you can't miss this.
Keep up to date:
@thecoastalascent
@goldentrailseries
@salomonausnz
@tombatrouney
@vlad_protrailrunner
Listen to Tom's first episode here:
https://open.spotify.com/episode/7ppG5KVL8ZwI3ryrjYLkuE?si=wW-mUlkkRGaQJeojpGaF5g
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In Today's episode we chat to Hugh Mason; Exercise Physiologist and Strength & Conditioning Coach about his philosophy's on returning to running post-injury and rehabilitation more broadly.
Specifically, we speak about how sleep and stress can delay the recovery process and why we need to look beyond the physical indications of injury.
We also chat about how to schedule and structure your running and rehab sessions as well as some frameworks around returning to sport following an injury.
It was a great conversation and we know you're going to take a lot away from what Hugh had to say.
You can find Hugh here:
@hughmason.exphys
@absolutehealthperformance
@nmfcwomens
You can find us here:
Instagram: @strongerstride @sophielane @lydia_mckay
Check out our latest Youtube video
Sign up to our newsletter
Discount Codes:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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In this episode, Soph and Lyds chat about the highs and lows of 2023, including some of our most popular podcasts episodes, training and racing highlights and of course some reflections from Lydia.
We'd love to hear how your year has been and what your plans are for 2024! Leave a comment on Spotify or send us a DM on Instagram.
Instagram: @strongerstride @sophielane @lydia_mckay
Check out our latest Youtube video
Sign up to our newsletter here
Discount Codes:
TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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