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285. Running Nutrition: Fueling, Recovery & Cutting Through the Misinformation with Dominique Holland Today 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 dietitian Whether 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_dom Discount Codes:TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠STRONGER15: ⁠15% off Skorcha Sunscreen⁠ Thanks 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 planning Find Ash here: Instagram - @journey2ultracoaching Wesbite - https://journey2ultra.com.au/ Find us here: Stronger Stride Coaching - ⁠⁠⁠https://strongerstridecoaching.com⁠⁠ Instagram -⁠⁠ @strongerstride⁠ YouTube - ⁠Stronger Stride⁠

There's a bit going on in this weeks episode! Highlights being our interviews with Sinead Diver and Issie Hume which you might have seen a sneak peak of on Instagram. We were lucky enough to have some time with both of these incredible women at the Nike ADT finish line last weekend. Both incredible athletes in their own right and lovely people. It was so special to hear a little about their running experiences as they start the final preparations for Melbourne Marathon. We also chat about our own training updates, Soph realises she's accidently signed up for another race and Lyds shares some tough health challenges she has been battling recently. Thank you for the love recently! And thank you to the team at Nike & One Green Bean for inviting us to run the event and be apart of the media team. Find us here: Stronger Stride Coaching - ⁠⁠https://strongerstridecoaching.com⁠ Instagram -⁠ @strongerstride YouTube - Stronger Stride

Coach Bennett: Nike Running Global Head Coach is an incredible human who lives and breathes running, but as is suggested in the title of his book, it's not just about running. In this interview we discuss: - The transferable skills that running provides the rest of our lives- How to move our focus away from objective data & metrics- Coach B's concept of "Running isn't complicated, runners are."- The biggest changes in womens running and the importance of diversity on the start-line- Words of wisdom for when a race starts to get toughCoach Bennett's Book: It's About Running. It's Not About Running. https://lnkfi.re/yfzwUn?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAcGRvZgJzcnRjBmFwcF9pZA85MzY2MTk3NDMzOTI0NTkAAadmiPpYcDBWtnJ-w5f4PF7BSxzvGxv6o3lAY0nHMJx9QBAKEaq9I_iTTF2HPQ_aem_pBBvTY3NXUNuZkWjj827KwFollow Coach B here - https://www.instagram.com/coachbennett/?hl=enI feel so grateful to have had this opportunity, thanks to Nike Running Australia & One Green Bean. Stronger Stride Coaching - ⁠⁠https://strongerstridecoaching.com⁠ Instagram -⁠ @strongerstride

This episode is a recent group education call that Sophie presented to her coaching clients. Find out about coaching here: https://strongerstridecoaching.com Key Topics The concept of periodisation in training and annual planningUnderstanding training zones and their physiological effectsThe supercompensation model and optimal training loadImportance of recovery and tapering before racesPhysiological changes: mitochondria, stroke volume, capillarisationAdapting training for different levels: beginner, intermediate, advanced Chapters 00:00 Introduction to Physiology and Training Structure 01:54 Annual Planning and Macro Cycles in Training 03:47 Key Phases: Build, Peak, Recovery 06:04 Training Zones and Physiological Changes 08:51 Supercompensation and Training Load Management 11:57 Practical Application of Training Zones 15:11 Physiological Benefits of Aerobic Training 19:48 Training Adaptations: Mitochondria, Heart, Capillaries 29:49 Training for Different Levels and Goals 36:00 Building a Sustainable Running Program 39:08 Q&A and Practical Tips

280. Women in Sport: Making Running Safer with Kerry Turner Today we’re joined by Kerry Turner, an Olympian, sports leader, and advocate for increasing women’s participation, safety, and sense of belonging in sport. Kerry shares her journey from representing Australia in water polo to leading initiatives focused on creating more inclusive and empowering sporting environments for women and girls. We hear about her Olympic experience, the pioneering role her mother played in women’s water polo, and the changes she has witnessed across women’s sport over the years. We also dive into the important issue of safety in running. Kerry discusses the research behind women’s experiences of safety while running, the barriers this can create to participation, and initiatives such as Run My Way and Play Her Way that are working to create more welcoming and accessible spaces for women and girls. We discuss: Kerry’s journey from water polo to the Olympic Games Her mother’s pioneering role in women’s water polo The fight for women’s water polo to become an Olympic sport What we can do to increase participation among women and girls Why safety, visibility, and belonging matter in women’s sport The research around women’s safety and running habits The Run My Way and Play Her Way initiatives The role of media and representation in shaping women’s sport Mental health, body image, and the pressures facing young women How men can become better allies in creating safer sporting environments This is a really important conversation about more than just getting women to participate in sport. It’s about creating environments where women and girls feel safe, welcome, represented, and worthy of being there. Kerry’s perspective is both inspiring and practical, and this episode is a great reminder that creating change in sport isn’t just about participation numbers — it’s about building communities where people genuinely feel like they belong. Stronger Stride Coaching: ⁠https://strongerstridecoaching.com Find out more about Kerry's work: https://www.sport.nsw.gov.au/play-her-way https://www.sport.nsw.gov.au/grants/play-her-way-innovation-program https://www.instagram.com/officeofsportnsw/ Follow Us: Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠ TIMESTAMPS:00:00 Introduction to Kerry Turner's journey and work02:42 Kerry's early sporting career and Olympic experience08:49 Her mother's pioneering role in women's water polo12:43 The fight for inclusion in the Olympics17:43 The rise of women's sport in Australia22:57 Strategies to support women and girls in sport25:31 The Run My Way initiative and safety in running11:04 Research findings on women's safety and running habits27:45 The importance of male allyship and community support22:12 Innovative programs and pilot projects for safer spaces11:05 The future vision for women's participation in sport32:54 Closing thoughts and call to action Thanks for tuning in!TSSP x

We have a few coaching spots available: ⁠⁠www.strongerstridecoaching.com⁠ In this episode, Dan Stern, founder of Comfy Selections, Pace Athletic Crows Nest manager & training lead AND self-proclaimed "shoe guy" joins the show. We discuss: - The 3F's for finding the right pair of shoes - Why you're probably wearing the wrong size shoe - Understanding different shoe categories - Should everyone race in carbon-plated shoes? And so much more. Follow Dan: Instagram: @comfyselections YouTube: Comfy Selections Follow Us: Instagram: ⁠⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠@lydia_mckay⁠⁠⁠⁠ | ⁠⁠⁠⁠@sophielane⁠⁠ YouTube: ⁠⁠⁠⁠⁠Watch on YouTube⁠⁠⁠⁠⁠ Our website: ⁠⁠⁠www.strongerstride.com.au⁠⁠⁠ Coaching: www.strongerstridecoaching.com⁠⁠ Thanks for tuning in!

278.Should You Listen To Music When You Run? What does the research say!? We’re back talking about music! This is part 2 of the music science series, scroll back to 275 for part 1. In this episode, Lydia dives into a recent systematic review exploring how listening to music during exercise affects perceived exertion, performance, and physiological responses. We often use music to motivate us, distract us from discomfort, or get us through a tough session — but what does the research actually tell us? And does music change what’s happening physiologically, or does it simply change how exercise feels? We cover: How music affects perceived exertion during running What the systematic review found about exercise performance The difference between subjective and physiological responses to music Why music can make exercise feel easier without changing heart rate or lactate How music may influence pacing, motivation, and effort Whether music has any implications for injury risk How runners can use music strategically during training and racing Interestingly, the research suggests that music can significantly reduce perceived exertion and may provide a small improvement in performance, without necessarily changing physiological measures such as heart rate or lactate. So, if music makes your run feel easier, is that actually useful? And could you use it as a tool to help with pacing and motivation? If you’re a runner who loves a good playlist, this episode breaks down what’s happening beneath the surface — and how you can use music more intentionally in your training. TIMESTAMPS:00:00 Introduction to the episode and recent research02:09 Overview of the systematic review and its significance04:03 Research methodology and participant demographics07:44 Main findings: perceived exertion and performance effects11:04 Physiological vs subjective effects of music during exercise14:24 Practical implications for runners and injury risk17:44 Using music as a tool for pacing and motivation19:58 Summary of key takeaways and practical advice22:44 Final thoughts on mindful use of music in running 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, Meg Chapple shares her journey into elite endurance sport. Her accolades include: 1st - 2022 World Triathlon Age-Group Championships Abu Dhabi1st - 2023 Europe Triathlon Championships Madrid 2nd - 2025 World Triathlon Age-Group Championships Wollongong Guernsy National Marathon Record - 2:49 Countless podiums and very impressive times across triathlon, running, cycling and more recently; HYROX. We discussed her training strategies, balancing multiple disciplines, and insights into her race preparations for Sydney Marathon. Listeners will gain practical advice on training, recovery, and maintaining enjoyment in endurance sports. There's a lot that we can all learn from Meg's approach! Find her on instagram @meganchapple Follow Us: Instagram: ⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠⁠Watch on YouTube⁠⁠⁠⁠ Our website: ⁠⁠www.strongerstride.com.au⁠⁠ Run coaching: https://strongerstridecoaching.carrd.co/ Thanks for tuning in!

This episode explores the emerging science behind lactate gels in endurance sports, debunking myths and examining recent research to understand their potential impact on performance. Sophie covers: - The science of lactate and its role in energy production - Recent high-profile use of lactate gels by elite athletes - Comparison of different lactate gel products and their ingredients - Research findings on lactate supplementation and performance - Physiological mechanisms of lactate as a fuel source Relevant episodes: - Training Zones - VO2max & Lactate Threshold w/ Nick Jankovskis - Dr Bill Evans - The Physiology of Running Follow Us: Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠ Our website: ⁠www.strongerstride.com.au⁠ Thanks for tuning in!

275. Can Music Make You Run Better? The Science of Pre-Task Music Can the right song actually improve your running performance? 🎧 In this episode, we dive into the science behind pre-task music and its impact on exercise performance, breaking down a systematic review of 30 controlled studies. We explore how listening to music before exercise can influence motivation, arousal, mood, perceived effort, and ultimately performance. We also look at what makes an effective pre-run playlist; from tempo and volume to one of the most important factors: choosing music you actually enjoy. We cover: What the research says about music and exercise performance How pre-task music can influence motivation, arousal, and perceived exertion Whether music can actually help you produce more power and effort How to use music strategically before training or racing So, should you be building a pre-run playlist? If you’re looking for another tool to help you get the most out of your training, this episode is worth a listen. REFERENCES:Primary source: Delleli, S., Ouergui, I., Ballmann, C.G., Messaoudi, H., Trabelsi, K., Ardigò, L.P., & Chtourou, H. (2023). The effects of pre-task music on exercise performance and associated psycho-physiological responses: a systematic review with multilevel meta-analysis of controlled studies. Frontiers in Psychology, 14:1293783. 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, sports dietitian Matty Hart shares insights on nutrition strategies for athletes, the importance of personalised plans, and how to navigate the vast and often confusing world of nutrition information. We explore practical tips for fueling, hydration, and understanding when to seek professional advice. In this episode, Matty shares expert insights on nutrition strategies for endurance athletes, including fueling during long runs, gut adaptation, and body composition considerations. Perfect for runners and coaches looking to optimize performance and health. Get in contact with Matt Hart: Instagram - @hart.nutrition Book in a telehealth appointment with Matt - here Email - [email protected]

Thank you to ASICS for supporting this episode. It's been one year since I found out I had a grade 3 (right leg) and grade 2 (left leg) bone stress injury. Here's an update of what I've learnt since then. In this episode, I share my personal journey through injury, the importance of nutrition timing, training load management, and mental shifts in my running practice. This episode offers valuable insights for athletes looking to optimise performance and recovery. Chapters 00:00 Introduction to Sophie’s Injury Journey 01:58 The Role of Training Load and Recovery 03:52 The Importance of Nutrition Timing 06:08 Practical Nutrition Strategies for Runners 08:04 Mental and Emotional Impact of Injury 09:31 Shifts in Running Philosophy and Community 10:30 Lessons Learned and Moving Forward Interested in Stronger Stride Coaching? Enquire ⁠here Follow Us: Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠ Our website: ⁠www.strongerstride.com.au⁠ Thanks for tuning in! TSSP x

*DISCLAIMER: this episode discusses addiction and mental health concerns. Please skip this episode if these topics are an issue for you. Lifeline: 13 11 14 National Alcohol and Drug Hotline: 1800 250 015 Thank you to ASICS for supporting this episode. The Kayano 33 it out now! In this episode, Georgia Weir shares her inspiring journey from battling mental health and addiction to becoming a First Nations leader in the running community. She discusses the healing power of running, overcoming trauma, and how sport can be a tool for empowerment and cultural connection. We discuss: ​Georgia's personal journey from addiction to recovery​The role of running in mental health and healing​Cultural significance of running for First Nations communities​Challenges faced by Indigenous athletes in mainstream sports​Strategies for overcoming trauma and building resilience​The importance of representation and community support in sports Links: ​Find Georgia here - @georgiaweir83​Deadly Runners​We Run Foundation​Sydney Marathon​Jenny Valentich, Everything Harder Than Everyone Else - book Chapters 00:00 Introduction to Georgia Weir and her background 00:42 Georgia's journey into running and its impact on her mental health 03:39 The mental challenges of starting running and overcoming self-doubt 05:09 Georgia's childhood, upbringing, and the roots of her trauma 08:08 The link between addiction, trauma, and the healing power of running 12:12 Georgia's recovery from ice addiction and the role of community support 13:04 How running initiated her inward journey and self-awareness 16:18 The importance of love, support, and unconditional acceptance in recovery 19:40 The parallels between addiction and endurance sports 22:24 Managing obsessive tendencies in running and maintaining balance 34:36 The origins and mission of Deadly Runners 37:01 Deadly Runners' programs, community impact, and leadership development 41:10 Barriers faced by First Nations athletes and cultural safety in sports 44:00 Addressing racism and stereotypes in mainstream sporting events 45:02 How non-Indigenous allies can support and learn from First Nations communities 48:52 Navigating conversations about race, trauma, and cultural understanding 50:17 Building trust, respect, and authentic allyship in community engagement Interested in Stronger Stride Coaching? Enquire here Follow Us: Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠ YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠ Our website: ⁠www.strongerstride.com.au⁠ Thanks for tuning in! TSSP x

In this episode, Sophie Lane and Lydia Mackay discuss Sophie’s recent experience at Hyrox 2026, comparing solo and doubles performances, and explore the sport's growth, accessibility, and future trends. They also delve into training strategies, the sport's appeal, and its place in the broader fitness industry. Chapters 00:00 Introduction 01:51 Sophie Lane's HYROX Journey 05:35 Understanding HYROX: The Competition Explained 11:08 Comparing Past and Present HYROX Experiences 16:37 The Growth of HYROX and Its Popularity 22:31 Accessibility and Longevity of HYROX vs. CrossFit 28:04 The Future of HYROX and Fitness Trends 31:18 Prestige in Sports and Fitness 33:52 The Hybrid Training Trend 37:03 The Future of HYROX and Athletic Performance 46:54 Training Strategies for HYROX Competitor