The Stronger Stride Podcast

289. REDs in Endurance Athletes: PhD Penny Slater on Bone Health, Fuelling & Recovery
Today we’re joined by Penny Slater, professional triathlete and exercise scientist, to discuss her personal experience with Relative Energy Deficiency in Sport (REDs) and the impact it can have on an athlete’s health, performance, and relationship with training.
Penny shares her journey through endurance sport, her experience of being diagnosed with REDs, and the lessons she’s learned about the importance of adequate fuelling. We explore how low energy availability can affect multiple body systems, why the warning signs can be easy to overlook, and how the pressure to be leaner or lighter can influence athletes’ decisions around food, training, and body image.
We also discuss the broader sporting culture surrounding nutrition and performance, and what coaches, health professionals, and athletes can do to improve education, recognise the early signs of REDs, and prevent longer-term health consequences.
We discuss:
What REDs is and how low energy availability affects the body

Penny’s personal experience with REDs as a professional triathlete

The impact of underfuelling on bone health and bone stress injuries

Signs and symptoms of REDs that athletes and clinicians can easily miss

Why eating less to improve performance can have significant long-term consequences

The cultural and societal pressures that influence body image and athlete health

The importance of adequate energy availability for training, recovery, and performance

How education can help prevent REDs and support earlier intervention

The role of coaches and healthcare professionals in protecting athlete wellbeing

Recovery from bone stress injuries and the challenges of exercise restriction

How we can change the conversation around weight, fitness, and athletic performance

This is an important conversation for anyone involved in endurance sport, whether you're an athlete, coach, or health professional. REDs is about much more than performance, and the consequences of prolonged underfuelling can extend well beyond a period of poor training or an injury.
Penny’s story highlights why we need to challenge the idea that lighter always means faster, recognise that health and performance are closely connected, and create sporting environments where athletes feel supported to fuel adequately. Because, as Penny reminds us, fitness isn't a number on the scales — it's about how you feel.
TIMESTAMPS:
00:00 Introduction to Penny Slater and Her Background
02:14 Penny’s Journey into Endurance Sports and Research
05:57 The Diagnosis of REDs and Its Personal Impact
08:53 Societal and Cultural Influences on Athlete Health
12:48 Defining REDs and Its Physiological Basis
15:17 Signs, Symptoms, and Overlooked Indicators of REDs
22:42 The Importance of Education and Proactive Health Management
32:58 Changing the Culture Around Athlete Health and Nutrition
39:12 Recovery Strategies and Long-Term Health Considerations
45:33 Personal Experience with Exercise Restrictions and Recovery
48:57 Final Thoughts on Performance, Health, and Education
Further Support:
If you or someone you know is struggling with body image, eating concerns, or disordered eating, the Butterfly Foundation provides information, resources, and support.
Website: https://butterfly.org.au/
Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠
YouTube: ⁠Watch on YouTube⁠
Discount Codes:
TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠
STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠
STRONGER15: ⁠15% off Skorcha Sunscreen⁠
Thanks for tuning in!
TSSP x

288. Running Nutrition, Bone Stress Injuries, RED-S, Load Distribution, Running Psychology + More: Sydney Shoes and Brews Recap
The 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 challenges
Why context matters when interpreting research and health claims, and how to use the PICO framework
Physiotherapist: Beau Tyrrell’s advice on recognising bone stress injuries and why pain that warms up doesn’t rule one out
High-risk bone stress injury sites and when to seek further assessment
Sports Dietitian: Hannah Mills’ discussion of RED-S, low energy availability, and fuelling around training
Podiatrist: Dan Cav’s explanation of how footwear and orthoses redistribute load rather than eliminate it
Exercise Physiologist: Sophie Lane’s breakdown of the three contributors to running fitness: VO2 max, lactate threshold, and running economy
Psychotherapist: 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 run

The inaugural Sydney Shoes and Brews event and its $2,000 fundraiser for PanKind
A 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 Brews
05:11 Mick Chapman on Ultra-Running Nutrition and Context
10:30 Fruit and Vegetable Targets and the PICO Framework
14:54 Beau Tyrrell on Bone Stress Warning Signs and High-Risk Sites
21:42 Hannah Mills on RED-S and Fuelling Around Training
28:31 Dan Cav on Footwear, Orthoses, and Load Redistribution
34:17 Sophie Lane on the Three Contributors to Running Fitness
36:01 Freya Bronwin on Running Identity and the Needs It Meets
41:42 Finding Belonging and Progression Beyond Running
45:11 Event Wrap-Up and the PanKind Fundraiser
PREVIOUS EPISODES MENTIONED:
Mick Chapman (Chapo), Ep 211: Nutrition Insights for Ultra Runners
Listen on Apple Podcasts
Beau Tyrrell (@thestressfracturephysio), Diagnosis and Management of Tibial Stress Fractures
Listen on Apple Podcasts
Listen via The Run Club (Ep 260)
Hannah Mills, Ep 214: Fueling Performance
Listen on Apple Podcasts
Dan Cav, Ep 106
Listen on Apple Podcasts
Sophie Lane, Ep 281: Periodisation, Training Zones & Physiology
Listen on Apple Podcasts
Freya Bronwin, Ep 224: Reflecting on an Injury Chapter
Listen on Apple Podcasts
Freya Bronwin, Ep 179: Navigating the Non-Physical Challenges of Injury
Listen on Apple Podcasts
Follow Us:
Instagram: @strongerstride | @sophielane | @lydia_mckay
YouTube: Watch on YouTube
Discount Codes:
TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks 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 matters
Factors outside of running e.g. sitting, driving etc
Why it often takes so long to heal
The rehab process with exercise examples
How to adjust your running load to improve symptoms
Max' recent research article

You can find Max here:
Instagram - @maxhopesrehab
Website - maxhopesrehab.com
Linked In - Max Hopes
Recent research - Lived Experiences of People With Lower Limb Tendinopathy—A Systematic Review With Qualitative Evidence Synthesis

You can find us here:
Stronger Stride Coaching - ⁠⁠⁠⁠https://strongerstridecoaching.com⁠⁠⁠
Instagram -⁠⁠⁠ @strongerstride⁠⁠
YouTube - ⁠⁠Stronger Stride⁠

286. Running Injuries: The Most Googled Questions Answered
What 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 risk

What shin splints are and how they differ from bone stress injuries

Whether running is bad for your knees and its relationship with osteoarthritis

When you can keep running with an injury and how to modify training

Common causes of knee pain, runner's knee, and ITB syndrome

Understanding lateral hip pain in runners

How long common running injuries take to heal

Pain management strategies and when to seek professional help

Whether running shoes can prevent injuries

The relationship between training load, tissue capacity, and injury risk

If 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_mckay⁠
YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA
Discount Codes:
TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠
STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠
STRONGER15: ⁠15% off Skorcha Sunscreen⁠
Thanks for tuning in!
TSSP x

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 marathoners
The importance of fuelling properly throughout training and on race day
Carbohydrate and protein timing for performance and recovery
The risks of underfueling and how it can affect training adaptations
Understanding carbohydrate-to-fructose ratios in running gels
How to approach pre-run, intra-run, and post-run nutrition
Whole foods vs. processed carbohydrates in endurance training
How marketing and misinformation influence sports nutrition choices
Why individualised nutrition strategies matter
When 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_mckay⁠
YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA
Follow Dom on Instagram: @nutritionwith_dom
Discount Codes:
TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠
STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠
STRONGER15: ⁠15% off Skorcha Sunscreen⁠
Thanks for tuning in!
TSSP x