The Stronger Stride Podcast

270. Navigating Knee Pain In The Gym
Runner's knee is one of the most common injuries affecting runners, but it's also one of the most misunderstood. In this episode, Lydia breaks down exactly how to manage patellofemoral pain syndrome (PFPS), sharing the assessment process, rehabilitation principles, and evidence-based gym exercises that help runners return to pain-free running.
Rather than simply resting or avoiding painful movements, Lydia explains how to progressively rebuild strength, increase tissue capacity, and safely reload the knee. Whether you're currently dealing with runner's knee or want to understand how to prevent it, this episode provides practical advice you can start applying straight away.
We cover:
• What patellofemoral pain syndrome (runner's knee) actually is
• Why knee pain often develops from chronic overload rather than a single injury
• How different pain patterns can help guide your rehabilitation
• When to modify training versus when to keep running
• The most effective strengthening exercises for the quads, hips, and glutes
• How to progressively reload the knee through gym-based rehab
• Reintroducing knee conditioning and painful movements safely
• When and how to progress into plyometric exercises
• Managing pain during rehab and building long-term load tolerance
If you've ever been frustrated by persistent knee pain or wondered how to get back to running without constantly flaring it up, this episode will give you a clear, practical framework to guide your rehabilitation.
TIMESTAMPS:
00:00 Introduction to Knee Pain in Runners
00:59 Understanding Patellofemoral Pain Syndrome (PFPS)
03:57 The Importance of Gym Work for Runners
09:25 Navigating Pain and Exercise Modifications
18:59 Building a Strong Foundation in the Gym
25:12 Reintroducing Knee Conditioning Exercises
30:19 Building Capacity in the Knee and Quad
35:09 Re-exposing the Knee to Painful Movements
39:51 Full Lower Body Program and Plyometrics
Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@sophielane⁠
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

In this episode, Sophie Lane dives into one of the biggest concerns for runners: injury risk. While most runners are worried about getting injured, very few are paying attention to the factor that consistently has the strongest relationship with injury risk - training load.

From the popular 10% rule to the Acute:Chronic Workload Ratio (ACWR), Sophie breaks down what the research actually says about increasing training safely, managing recovery, and building resilience for long-term consistency.

This episode is packed with practical advice to help you understand how much training your body can tolerate, why sudden spikes in volume or intensity can be problematic, and how to make smarter decisions when progressing your running.

We discuss:
• Why training load is one of the biggest risk factors for running-related injuries
• The difference between acute and chronic training load
• The research behind the Acute:Chronic Workload Ratio (ACWR)
• Whether the 10% rule is actually evidence-based
• Why intensity matters just as much as weekly kilometres
• The role of deload weeks and recovery in staying healthy
• How terrain, elevation and footwear can influence training stress
• The importance of monitoring sleep, stress and subjective recovery
• Why injury risk is multifactorial and highly individual

Whether you're training for your first 10km, building towards an ultramarathon, or simply trying to stay healthy and consistent, this episode will help you better understand the principles of load management and how to reduce your risk of ending up on the sidelines.

Resources Mentioned:
https://stronger-stride.myklpages.com/l/TYmXJe

Work with Sophie:
https://form.typeform.com/to/nEXlwUBY

Follow Us:
Instagram: ⁠⁠@strongerstride⁠⁠ | ⁠⁠@lydia_mckay⁠⁠ | ⁠⁠@sophielane
YouTube: ⁠⁠Watch on YouTube⁠⁠
Our website: www.strongerstride.com.au

Thanks for tuning in!
TSSP x

268. We Changed Our Minds About Running. Here's Why.
Today Lydia and Sophie reflect on the biggest mistakes they've made throughout their running, coaching, and clinical careers; and how those experiences have completely changed the way they think about training, injury, and performance.
From blindly following conventional advice to overcomplicating rehab, this episode explores the lessons that only come with experience. We discuss why questioning common beliefs is so important, how adaptable the human body really is, and why understanding training load often matters more than chasing the latest trend.
We discuss:
• The biggest training mistakes we've made as runners and clinicians
• Why injury is often the biggest barrier to long-term performance
• Common misconceptions around cardiovascular fitness and running conditioning
• Why strength training should complement, not replace, running
• Footwear, orthotics, and why our bodies are more adaptable than we often think
• The importance of gradual progression and smart load management
• Learning to ask for help with both physical and mental health challenges
• Why questioning conventional wisdom can make you a better runner
Whether you're new to running or have been training for years, this episode challenges some of the most common beliefs in the running world and shares practical lessons that could help you train smarter, stay healthier, and perform better.
TIMESTAMPS:
00:00 Introduction and Merging Perspectives
01:04 Weekly Training Updates and Challenges
08:18 Health Updates and Misconceptions
14:47 Asking for Help: A Personal Journey
21:21 Rethinking Running: Beyond Just Running
28:23 Training Mistakes and Cardiovascular Fitness Misconceptions
29:16 Understanding Running Conditioning and Injury Prevention
33:48 The Importance of Gradual Return to Running
38:17 Shifting Load and Footwear Adaptability
45:57 The Value of Strength Training for Runners
51:20 Questioning Shoe Choices and Orthotics

Interested in Coaching? Work with us

Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠
YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/@strongerstride

Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x

267. Chronic Fatigue, Mara Training + The Data Obsession Era
Today Sophie and Lydia sit down for a casual catch-up episode, reflecting on recent training, adventures, injury niggles, and the lessons they've been learning both on and off the run.
From marathon preparation and balancing training load, to gratitude, health, and the influence of social media, this conversation explores the challenges many runners face when trying to improve performance without losing sight of what really matters. The discussion highlights the importance of perspective, individualization, and finding a sustainable approach to health and fitness.
We discuss:
• Why good health is often something we only appreciate when it's threatened
• Injury setbacks, recovery, and managing expectations as runners
• Marathon training updates and recent adventures on the trails
• Chronic fatigue; figuring out how much I can and can't do
• The balance between optimizing performance and enjoying the process
• How social media can shape our perceptions of health and fitness
• Why there is rarely a one-size-fits-all approach to training, nutrition, and recovery
• Gratitude, perspective, and maintaining balance in a performance-focused world
Whether you're training for your next big race, navigating an injury, or simply trying to find a healthier relationship with running and performance, this episode offers an honest and relatable conversation that many runners will connect with.
TIMESTAMPS:
00:00 Welcome to Stronger Stride Podcast
06:09 The Importance of Health Appreciation
24:25 Marathon Training Updates
40:47 The Balance of Optimization and Enjoyment
57:14 Navigating Social Media and Health Claims

Interested in Coaching? ⁠Work with us⁠

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

267. From Rural Ireland to Marathon Elite: The Grace Lynch Story
Today we're joined by Irish marathon runner Grace Lynch, whose rise through the distance running ranks has been nothing short of impressive. From growing up in rural Ireland to competing at an elite level over the marathon, Grace shares the lessons she's learned along the way; from training and racing to setbacks, identity, and personal growth.
In this open and insightful conversation, Grace takes us behind the scenes of her marathon journey. We discuss her debut marathon experience, the challenges of injury and setbacks, how she approaches training and recovery, and the mental strategies that help her perform when it matters most. Whether you're training for your first marathon or chasing a personal best, there's something in this episode for every runner.
We discuss:
• Grace's journey from recreational runner to elite marathoner
• What she learned from early setbacks, injuries, and a marathon DNF
• The importance of maintaining an identity outside of running
• How she balances training, work, and life commitments
• Weekly training structure, mileage, strength training, and plyometrics
• Nutrition strategies for marathon preparation and performance
• Common mistakes runners make when preparing for a marathon
• Race-day pacing strategies and avoiding early mistakes
• Mental approaches for handling discomfort and setbacks during races
• Recovery, reflection, and personal growth through running
Grace shares practical advice throughout the episode, including why runners shouldn't put too much pressure on time goals, how to navigate difficult emotions after setbacks, and the value of developing personal mantras for race day.
This episode is packed with wisdom for runners of all levels and offers a refreshing perspective on performance, resilience, and enjoying the process.
TIMESTAMPS:
00:00 Introduction to Grace Lynch and Her Journey
01:09 Early Years and Introduction to Running
03:59 Transition to Competitive Running
05:06 Debut Marathon Experience
06:29 Learning from Challenges and DNF
09:11 Struggles and Identity in Running
11:45 Advice on Diversifying Identity
14:48 Balancing Running with Life
18:05 Current Training and Marathon Preparation
21:28 Strength Training and Plyometrics
24:01 Volume vs. Intensity in Training
25:30 Balancing Mileage and Recovery
28:47 Listening to Your Body: The Importance of Recovery
31:46 Nutrition Strategies for Runners
36:26 Preparing for Your First Marathon
38:43 Common Mistakes in Marathon Training
40:03 Pacing Strategies for Race Day
43:58 Mental Strategies for the Final Push
47:12 Post-Marathon Recovery and Reflection
49:29 The Impact of Running on Personal Growth
Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@fed.collaborative⁠
YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA
Find Grace here: @gracelynchrunning
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x