The Stronger Stride Podcast

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

Interested in coaching? Fill out this quick form - ⁠⁠https://forms.gle/XKgPwhPkVXLJsiWn6⁠⁠

This episode covers marathon pacing strategies, training essentials, shoe choices, nutrition, and race day preparation, providing practical tips for runners of all levels.

Key Topics
- How to plan out a training week, block and full 16 week program
- Marathon pacing strategies
- Training essentials for marathon
- Shoe selection and nutrition
- Race day preparation and tapering

Related Episodes:
Strength Training -
https://open.spotify.com/episode/0hCwcQZ9pT1FGpWRhg328P?si=FmKcQSUWQ5KEVVcL0q7Svg
Sydney Marathon 2025 Tips -
https://open.spotify.com/episode/67FA1lRboXHuywnzrnsHY9?si=vNsC1rfCSUe4DgxnY7u50w
Nutrition -
https://open.spotify.com/episode/5aIV3FFeRPzjxOky581Pmc?si=jgDBa2_PQKSr3Cb3qIe4HA

Chapters
00:00 Welcome to Marathon Season
00:29 Preparing for Your First Marathon
01:00 The Importance of Long Runs in Marathon Training
01:34 The Importance of the Long Run
04:25 Strength Training Essentials
07:25 Weekly Training Structure
10:47 Training Blocks and Progression
13:37 Nutrition and Race Preparation
16:31 Tapering and Race Week Strategies
16:54 Building a Strong Marathon Foundation
17:55 Determining Long Run Distances
19:50 Managing Training Load and Injury Risk
21:13 The Importance of Race Day Experience
22:41 The Importance of Long Runs in Marathon Training
23:55 Recovery and Training Duration for Beginners
24:19 Pacing Strategies for Marathon Runners
31:01 Nutrition and Fueling During Races
34:40 Choosing the Right Marathon Shoes
39:55 Training Insights and Future Episodes

Follow Us:
Instagram: @strongerstride | @lydia_mckay | @sophielane

YouTube: Watch on YouTube ⁠⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠⁠

Sophie is now working for herself full time! And a full recap of the UTA weekend.
Interested in coaching? Fill out this quick form - https://forms.gle/XKgPwhPkVXLJsiWn6

Follow Us:
Instagram: @strongerstride | @lydia_mckay | @sophielane YouTube: Watch on YouTube ⁠https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA⁠

Discount Codes:
TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in!TSSP xv

263. Plyometrics, Longevity & Athleticism with Angus Bradley
Today we sit down with strength & conditioning coach Angus Bradley to unpack the principles behind effective training, athletic development, and why fitness doesn’t need to be as complicated as the internet makes it seem.
Angus shares his approach to simplifying training while still getting great results; focusing on consistency, individuality, and understanding the “why” behind programming decisions. We dive deep into plyometrics, resilience, longevity, and what it actually means to train like an athlete across the lifespan.
From runners trying to stay injury-free, to gym-goers wanting to move better and perform better, this episode is packed with practical insights grounded in sports science and real-world coaching experience.
We discuss:
Why simplicity often beats over-optimization

The key physical qualities that make someone “athletic”

Plyometric training: benefits, risks, and common misconceptions

How to safely program jumps, hops, and explosive work

Dose, intensity, and progression for different experience levels

Why plyometrics matter for longevity, resilience, and injury prevention

The balance between strength and endurance training

The interference effect explained simply

Common weak links seen in runners

Angus also breaks down concepts like ground contact time, limb velocity, and his intensity tier system for plyometrics; making complex sports science practical and easy to apply.
Whether you’re a runner, strength athlete, clinician, or just someone wanting to train smarter for the long term, this episode offers a fresh perspective on performance, movement, and health.
TIMESTAMPS:
00:00 Introduction to Angus Bradley and His Journey
09:40 Simplifying Fitness: The Need for Guiding Principles
21:39 Defining Athleticism: Key Physical Qualities
23:42 Navigating Training Myths
26:23 The Importance of Session Structure
29:10 Consistency Over Optimization
31:14 Understanding Athletic Attributes
34:21 Plyometrics: The Key to Resilience
45:11 The Longevity of Plyometric Training
46:05 Strength Training for Longevity
47:55 Strength Training as Healthcare
49:55 Training Older Adults Effectively
51:16 Weak Links in Runners’ Training
55:22 Zone Training & Running Performance
59:16 Balancing Strength and Endurance
01:03:22 The Interference Effect Explained
01:07:41 Conclusion: Finding the Right Balance
Follow Us:
Instagram: @strongerstride | @lydia_mckay @sophielane
YouTube: Watch on YouTube https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA
Find Angus here: @angusbradley92 @generalphysicalpreparation https://www.youtube.com/@angusbradley92
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, we speak to the Managing Director of Australian outdoor publication ‘We Are Explorers' - Tim Ashelford.

We discuss his appreciation for outdoor adventure and trail running, as well as his preparation for his first ever 100km trail run - UTA100.

We dive deep into the purpose behind his running, how he’s approached this training block with coaching from Matty Abel, and the ups and downs of injury setbacks.

You can find Tim @tim_ashelford on Instagram

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