The Stronger Stride Podcast

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

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 coaching
Importance of intrinsic motivation for 100K races
Key training components for ultra endurance
Pacing strategies and race day mindset
Common mistakes and how to avoid them
The evolution of ultra running and its marketing
Building confidence and realistic expectations
Training 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 planning
Understanding training zones and their physiological effects
The supercompensation model and optimal training load
Importance of recovery and tapering before races
Physiological changes: mitochondria, stroke volume, capillarisation
Adapting 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