The Stronger Stride Podcast

In case you missed it: a re-upload of one of our favourite episodes from the past, dropping every Wednesday.

Ep. 42// Tom O'Halloran from Mechanics of Movement
Everything you've ever wanted to know about your Achilles and MORE!
Tom is a Physiotherapist with a special interest in lower limb biomechanics and strength & conditioning. He is passionate about improving people's movement, whilst developing sustainable rehabilitation to maximise health and performance. In this ep we delved into all things achilles; what is it? anatomy breakdown, how it functions, it's role in running and more.
Tom explained how we can optimise our training to improve the function of our achilles to reduce injury risk and improve performance. We talk about some of the common misconceptions, what often goes wrong for runners and the most important things to include in a lower limb rehab program.
Make sure you've got your pen and paper handy for this one as there's lots of practical tips, Tom gives some great examples of things you can try at home to test your achilles function and build it's capacity. 
We loved having Tom on, not only is he an absolute wealth of knowledge but he is fantastic at breaking down complex topics into easy to understand language.
Let us know what you think and don't forgot to leave us a review!
TSSP 

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232. Fuelling Performance: Nutrition Insights for Runners | Beck Haslam (Sports Dietitian, PhD)
Today on the Strongest Time podcast, we’re joined by Beck Haslam — sports dietitian, PhD in human physiology, and founder of Nutrient Nation — to unpack one of the most misunderstood (and under-fuelled) areas of endurance sport: nutrition.
Beck shares her journey into dietetics and sports nutrition, and explains why what you eat every day matters just as much — if not more — than what you do on race day. From pre-training fuel and carbohydrates to hydration, immune function, and fad diets, this episode is packed with practical, evidence-based advice for runners of all levels.
We discuss:
• Why nutrition is the second most important factor for race-day performance (after training)
• How to start fuelling before training — even if you “can’t eat before runs”
• Common mistakes runners make with carbs, hydration, and meal timing
• The risks of eliminating food groups and restrictive diet trends
• Under-fuelling, illness, and the link between nutrition and immune function
• Hydration and electrolyte balance for endurance athletes
Whether you’re training for your first event or deep into endurance performance, this episode will help you rethink how you fuel — not just for racing, but for long-term health and consistency.
Sound bites:
“Start small with pre-training nutrition.”
“Nutrition is the second most important factor for race day.”
“Under-fuelling increases the risk of getting sick.”
Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠
YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA
Find Bec here:
⁠@nutrientnation⁠
Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x

Thanks for listening!
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230. Running Economy: Why Strength & Plyometrics Matter More Than You Think
In this solo episode of The Strongest Stride Podcast, Lydia McKay breaks down one of the most powerful, and often under-utilised, performance tools for runners: strength training and plyometrics.
Running economy is one of the biggest determinants of endurance performance, yet many runners still treat strength work as optional or purely for injury prevention. In this episode, Lydia explains what running economy actually is, why even small improvements matter, and how targeted strength and plyometric training can translate into real-world speed gains.
Drawing on current research and her own training experience as a physio, runner, and coach, Lydia shares practical, evidence-based strategies you can apply immediately; without adding endless exercises or gym time.
We discuss:
• What running economy really means (and why it’s so important)
• Why a ~2% improvement can significantly impact performance
• The role of high-load strength training (>80% 1RM) for runners
• How plyometrics and strength training influence speed differently
• Why quality, intensity, and rest matter more than volume
• How quickly runners can improve economy (hint: weeks, not years)
• How to assess whether your current training is actually helping
If you’re a runner looking to get faster, more efficient, and more resilient, or a clinician/coach wanting clearer guidance on programming; this episode will challenge how you think about strength training.

References:
https://pubmed.ncbi.nlm.nih.gov/38165636/
https://www.researchgate.net/publication/389430543_Strength_Training_Improves_Running_Economy_Durability_and_Fatigued_High-Intensity_Performance_in_Well-Trained_Male_Runners_A_Randomized_Control_Trial
https://open.spotify.com/episode/2D53R0CGKnyF2WcK5aaeyd?si=A42pmi-ORQGGf7SnJZQw7Q
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 of The Stronger Stride Podcast, Sophie discusses how YOU can create your own personalised training program using evidence-based training principles.

The conversation briefly covers personal updates, including Sophie's journey back from injury and the importance of cycling as cross-training.

The main focus is on the principles of training, including progressive overload, recovery, and specificity, along with practical examples of how to structure a training week and month. The episode concludes with a reminder of the importance of individualised training plans and setting clear goals for success.
Follow Us:
Instagram: ⁠@strongerstride⁠ @sophielane @lydia_mckay⁠
YouTube: ⁠⁠Watch on YouTube⁠⁠
Discount Codes: TAILWINDSTRONG – 15% off Tailwind Nutrition
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Thanks for tuning in! TSSP x