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169. Should Runners Ice Bath? Recovery Recommendations For Runners
Today Lydia chats about cold water immersion as a recovery strategy for running and strength training. She unpacks some of the research and talks on practical implications from the science.
Research mentioned:
https://pubmed.ncbi.nlm.nih.gov/35157264/
https://pubmed.ncbi.nlm.nih.gov/36744038/
https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12074
Like what we do? We would love you support so that we can continue sharing our podcast with you! https://buymeacoffee.com/strongerstride
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
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Should I focus more on distance or speed during training? How do I prevent overtraining or burnout? How do I run without getting tired so quickly? What’s the best way to recover from a long run? What should I do if I feel pain during a run? How do I know if I’m injured or just sore? When should I take rest days or reduce my mileage? Do I need energy gels or sports drinks during my runs? What are the best running shoes for my feet? How often should I replace my running shoes?
Like what we do? We would love you support so that we can continue sharing our podcast with you! https://buymeacoffee.com/strongerstride
You can find us here: Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyA Discount Codes: TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products! STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
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Like what we do? We would love you support so that we can continue sharing our podcast with you! https://buymeacoffee.com/strongerstrideYou can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thank you so much for all the love and support!
TSSP x
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Performance Nutrition with Sammy Staines APD
Sammy is an Accredited Practicing Dietitian who specialising in performance for recreational and high performance athletes. Sammy has a particular interest in runners and triathletes as well as being a keen runner herself. This ep is jam-packed FULL of useful nutritional tips and information, it's your one stop as a runner who wants to improve their running experience through food. Food is such a valuable tool and Sammy makes it simple and fun. We know you're going to get alot out of this.
We cover;
- sugar myths and truths
- processed vs wholefoods; fibre and training intensity
- what are electrolytes and how much do we need
- running specific supplements for performance and general health
- training fasted; fat adaptation + carb availability
- carb loading; what it looks like, how much + who for
You can find Sammy here https://www.idealnutrition.com.au/about/samantha-staines/ or on insta at @nourished.by.sammy
Like what we do? We'd love your support! https://buymeacoffee.com/strongerstride
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
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00:00 - 25:00 - Lydia almost got bitten by a shark!
25:00 - 33:00 - Lydia's injury update
33:00 - 1:28:00 - Sophie's Backyard Ultra Plan
- Fuelling, pacing, support crew, sleep etc.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
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164. Chronic Fatigue, Ironman Training + Inner Voice
Today we are joined by World Champs qualified ironman triathlete, triathlon coach, physiotherapist and ex-professional swimmer for Scottland, Sally Wood.
Sally is not only an incredible and well esteemed athlete, she's also a passionate coach and experienced musculoskeletal physiotherapist with a wealth of knowledge around training principals for endurance, performance and injury prevention.
This episode covers Sallys upbringing as a swimmer, transition into college life in the States as she studied and swam full time and her life following, loss of identity and how she re-found purpose through her lead up to her first Ironman Triathlon.
Sally went through a long period of unexplained fatigue following her first ironman which not only impacted her ability to train but also socialise, work and perform her day to day functions. Sally talks in detail about how she managed this and sort the help to eventually get back to normal life. There wasn't any quick fixes or supplements, Sal talks in detail on this. It was fascinating insight into living with an invisible illness and the impact that our inner voice has on our performance and mental wellbeing.
Sally gives some really valuable advice on balancing training discipline with space for recovery and listening to your body. A very challenging thing for anyone who thrives on hard work and athletic achievement.
We know you're going to love it!
Thank you so much for listening and supporting the show.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
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163. Strength Principles For Runners
Our favourite topic revisited again, this ep is for you if you need a bit of purpose behind your strength work and a simple guide to formulate your ideal strength routine. We also answer YOUR listener questions.
We cover:
- what is required to run and not get injured
- muscle, tendons and bones in relation to running demands
- what is strength training, what does it need to count
- how hard should it feel, how to hit the right intensity
- when to structure it in your week, frequency and exercise selection
If you want help with your strength program, send us a message and we would LOVE to write you a program or answer any of your questions.
Thank you so much for listening and supporting the show.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
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Felix Oates - Finding Purpose in Sport
You can find Felix here:
Instagram @felix_oates
Youtube @felixoates
Purpose is Power Newsletter
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
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*We will be at The TCS Sydney Marathon Running Show at the ICC on Saturday 14th of September at 10am chatting all about running! We would love to see you there!
Good luck if you're running Sydney Marathon! Let us know how you go!
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
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160. Sleep, Nutrition + Gut Health with Rachel Cunard
Rachel Cunard joins us on the show today, as a holistic nutritionist and founder of Life Lab and Co.
Rach has a special interest in helping the everyday athlete perform and feel their best through wholefoods, gut health and optimising sleep.
Rach talks on;
- gut health, fibre, microbiome
- glucose, wholefoods and runners priorities
- sleep cycles + importance
- sleep hacks, habits + supplements
You can find Rachel on instagram @rachelcunard and check out her sleep supplement here https://lifelabandco.com/products/300g-sleep-pouch
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckay
Youtube: https://youtu.be/gYjrfVTHfyADiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
Thankyou so much for all the love and support!
TSSP x
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159. Sauna Therapy, cardiovascular health, athletic performance + depression
Today we chat about the myths and facts of sauna bathing. Lydia reviews the science to get the real data, so we can focus on the things that really matter when it comes to our health and fitness.
Lydia covers;
- acute affects of sauna therapy on the body; physiology + molecular changes
- medium to long term affects on heart disease and cardiovascular risk
- plasma volume enhancement for athletes
- researched dosages + timeframes
Research referenced:
- 10.1155/2018/1857413
- https://pubmed.ncbi.nlm.nih.gov/33211153/
- https://pubmed.ncbi.nlm.nih.gov/25432420/
- https://www.foundmyfitness.com/topics/sauna
Thankyou so much for listening and supporting the show.
TSSP x
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If you are planning a trip to Europe, interested in trail running or just curious to hear how Sophie’s recent trip went, this episode is for you!
While it might have looked picturesque and care-free on instagram, it certainly wasn't without its challenges... including a scary experience scrambling up (and down) a cliff-face.
In part-one we discuss the general planning and preparation that went into this trip as well as an overview of some of the standout moments of a week in The Dolomites. Sophie also shared some lessons and learnings that you can takeaway if you're planning a similar trip.
If you want to check out any of the routes discussed, check out Sophie's Strava here or see the videos on Instagram here
Check out part 2 for Austria, Norway and Sweden plus a catch up from what Lydia has been up to!
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Are you branch out from the road?
Keen to explore the world of trail running?
Or just enjoy listening to us yap?
Then this episode is for you!
Sophie chats all about the gear you need, logistics to consider, safety considerations and why EVERYONE needs to spend more time on the trails.
Instagram - @strongerstride
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155. Double Threshold Training w Matt Hansen
Today we bring you Matt Hansen, the owner of Infinite Threshold Coaching, collegiate athlete and passionate running science enthusiast.
We chat about:
- Matt's journey into running from soccer to huge milegae and rapid PB progression
- Overtraining, stagnating PBs + break throughs
- Science vs going by feel
- what is lactate threshold 1 and lactate threshold 2
- creating an optimal training week; when to do what and why
- cross training and free fitness
You guys are going to LOVE THIS!
Matt Hansen links:
Insta: @matthanso
Coaching: https://infinitethresholdcoaching.com/
Youtube: https://www.youtube.com/@matthanso
Thankyou as always for listening to TSSP.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayDiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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154. Plyometrics for Running Performance
What is a plyometric? And where does it fit into your training as a runner?
In this ep Lydia covers;
understanding the stretch-shortening-cycle physiological and neurophysiological adaptations benefits on rate of force production, vertical jump height and running economy bone density and tendon stiffness where to start in the gym; dosage, exercises andREFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
https://www.sportsmith.co/articles/developing-a-plyometric-training-progression-plan/
https://www.sportsmith.co/articles/implementing-the-plyometric-continuum-to-individualise-jump-and-land-training/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9832201/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9653533/
https://pubmed.ncbi.nlm.nih.gov/10862529/
https://www.researchgate.net/publication/329980428_Effects_of_plyometric_training_on_the_performance_of_5-km_road_runners
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153. Sammy Schultz - Mental Health & Disordered Eating within Elite Sport
WARNING: eating disorders and disordered eating are discussed in this episode. If you are currently going through recovery or feel that now is not a good time to listen then please skip this episode. If anything in this conversation triggers you or brings up any concerns, contact the Butterfly Foundation Helpline on 1800 ED HOPE
https://butterfly.org.au/?gad_source=1&gclid=Cj0KCQjwwO20BhCJARIsAAnTIVSlv9Wpz4JSc8duV4gYwi2Axz4h41spQnIziJMa-U_4rYw5KAoBff8aAo6GEALw_wcB
Lifeline https://www.lifeline.org.au/
Sammy Sshultz, Olympian and six time US National Champion in the Modern Pentathlon. Sammy is also a pilates and yoga instructor, personal trainer and Arm National Guard.
Sammy shares her journey as an elite athlete; the ups + downs, pressures and her battles with mental health and body image.
Sammy discusses;
- what actually is a Modern Pentathlon, her journey into the sport
- training regime, prioritising disciplines, managing recovery + injury
- body image, extreme pressures and disordered eating
You can find Sammy on insta @samanthausa as well as featured in Joanna Garton’s book 'All In Stride'
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Bonus episode this week from a private Q&A we recorded with Blake Withers. Each month our Stronger Stride Performance runners have access to an expert Q&A with the best podiatrists, physio's, nutritionists, coaches etc.
*This conversation was tailored to runners, rather than clinicians so some of the concepts were simplified for the target audience. Check out The Sports Medicine Project Podcast for more detailed discussions.
We decided to share the love and let you in on this Q&A session. If you're keen for more you can join our next session with Lydia on Sunday 28th of July 5pm AEST. Message us on instagram @strongerstride or email [email protected] if you'd like more details!
Check out Blake and Kelly's podcast here
Blake's instagram - @blakewithers.sportspodiatrist
Our instagram - @strongerstride
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*Trigger Warning - this conversation discusses suicide. Please skip this episode if this brings anything up for you. Or call lifeline on 13 11 14.
151. Kevin Luu - From Traumatic Brain Injury to Ultra-Marathon
Kevin Luu is no ordinary marathon runner, he's survived a life threatening road cycling accident, fought for his life, learnt to speak again and now trains for his next marathon PB.
12 years ago Kevin was out riding his road bike when he hit a pothole at 40km/hr and acquired a severe brain injury affecting predominately his left frontal lobe. Kev spent 559 days in recovery and had to completely rebuild his life. There were many serious medical setbacks which made his prognosis uncertain, with the support of family and loved ones he made the best recovery possible.
In this ep we here about;
-who Kev was before his accident
-what the recovery process involved
-his journey into marathon running
-what keeps him going despite continuous setback and hardhsip
This was an incredibly powerful episode, sharing a story of complete grit and determination. Kev is an incredibly inspiring man and we hope you take something away from this one.
You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayDiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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151. Sleep Science on Running Performance and Injury Risk + Heart Rate Variability followupToday Lydia covers how she went using Heart Rate Variability Data in her training and reviews the reserach on sleep science for athletes. Thank you so much for supporting the show!
Resources:
https://pubmed.ncbi.nlm.nih.gov/25028798/
https://pubmed.ncbi.nlm.nih.gov/23182016/
https://pubmed.ncbi.nlm.nih.gov/37462808/
https://www.blockbluelight.com.au/products/red-night-light?variant=40957030564014¤cy=AUD&utm_source=google&utm_medium=paid&utm_campaign=17576393009&utm_content=141923832630&utm_term=&gadid=605910045352&gad_source=1&gclid=CjwKCAjw4f6zBhBVEiwATEHFVvPjERmF1EfqAGw-6KJr_Hysru7exVay6R0MgmHVHf8ZRDYHtY2qOxoCxGAQAvD_BwE You can find us here:Instagram: @strongerstride @sophielane @lydia_mckayDiscount Codes:TAILWINDSTRONG www.tailwindnutrition.com.au for 15% off Tailwind's premium Hydration and Rebuild products!STRONGERSTRIDE www.solemechanics.com.au for 15% off Vivobarefoot shoes STRONGER15 https://skorcha.com for 15% of Skorcha Sunscreen
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