by Stronger Stride
A weekly conversation with accomplished athletes, health professionals, and weekend warriors on how and why they do what they do. We aspire to share value on topics surrounding training, nutrition, injury prevention, and mental strategies to not only improve your performance but enhance your life. Your hosts, Lydia Mckay; Physiotherapist and Personal Trainer, and Sophie Lane; Accredited Exercise Physiologist and Running Coach, are passionate about running and are excited to help you run stronger!
Language
🇺🇲
Publishing Since
12/28/2020
Email Addresses
1 available
Phone Numbers
0 available
April 26, 2025
<p><strong>194. Breathing Physiology For Runners: Performance, CO₂ Tolerance & Inspiratory Muscle Training with James Fletcher</strong></p><p>Breathing can be a powerful edge in your training yet but it’s often overlooked. In this episode, we’re joined by breathing specialist James Fletcher, who shares his journey from high-stress environments to working with athletes on how to breathe better for performance, recovery, and mental clarity.</p><p>We explore the physiological and psychological side of breathlessness, the science behind CO₂ tolerance and inspiratory muscle strength, and how breathwork can be a game-changer for runners. James also leads a guided relaxation session to help you experience the calming effect of proper breath control firsthand.</p><p><strong>We cover:</strong></p><ul><li><p>James's background and introduction to breath training</p></li><li><p>Breathlessness in runners: why it’s not just about fitness</p></li><li><p>CO₂ sensitivity and performance anxiety</p></li><li><p>Breath hold training and its connection to red blood cell production</p></li><li><p>Inspiratory muscle training and how to get started</p></li><li><p>Breathing techniques for recovery and in-run focus</p></li><li><p>A live breathwork exercise to calm the nervous system</p></li></ul><p>Whether you're looking to perform better, manage anxiety, or recover faster—this episode has plenty of practical takeaways.</p><p><strong>TIMESTAMPS:</strong></p><p>00:00 Introduction02:45 James Fletcher’s background and breath journey06:12 The psychological vs. physiological side of breathlessness10:05 What is CO₂ tolerance and why does it matter?13:28 Training inspiratory muscles—what it means and how it helps17:43 Using breath hold work like altitude training21:11 Tracking progress in breath training25:08 Simple breath practices to start today30:40 Guided relaxation breathwork session35:12 Using breath to shift nervous system states38:06 Final thoughts and how to learn more from James</p><p><strong>Follow Us:</strong>Instagram: <a href="https://www.instagram.com/strongerstride">@strongerstride</a> | <a href="https://www.instagram.com/sophielane">@sophielane</a> | <a href="https://www.instagram.com/lydia_mckay">@lydia_mckay</a>YouTube: <a href="https://www.youtube.com/@strongerstride">Watch on YouTube</a></p><p><strong>Discount Codes:TAILWINDSTRONG</strong>: 15% off <a href="https://www.tailwindnutrition.com.au">Tailwind Nutrition</a><strong>STRONGERSTRIDE</strong>: 15% off <a href="https://www.vivobarefoot.com">Vivobarefoot shoes</a><strong>STRONGER15</strong>: 15% off <a href="https://skorcha.com.au">Skorcha Sunscreen</a></p><p>Thanks for tuning in!<strong>TSSP x</strong></p><p><br></p>
April 19, 2025
<p>In this episode, Lydia and Sophie recap their experiences at the Backyard Ultra, discussing the unique format of the race, Sophie's training strategies, and the emotional and physical challenges faced during the event. They reflect on the importance of pacing, nutrition, and mental resilience, as well as the impact of community support. The conversation also touches on future goals and the lessons learned from their journey in ultra running.</p><p><br></p><p>00:00 Introduction to the Backyard Ultra</p><p>02:31 Understanding the Backyard Ultra Format</p><p>04:10 Sophie’s Motivation for Participating</p><p>06:17 Training Strategies and Preparation</p><p>12:16 Reflections on Training and Mental Resilience</p><p>18:26 Event Day Experience and Support Crew Dynamics</p><p>24:36 The Power of Mental Acceptance in Endurance Running</p><p>27:30 Navigating Low Points: Strategies for Endurance</p><p>33:24 The Role of Music and Motivation in Long Runs</p><p>37:24 The Joy of Community and Support in Endurance Events</p><p>47:28 Reflections on Training and Future Goals</p><p>50:19 Building Aerobic Capacity and Speed</p><p>53:28 Blister Management and Nutrition Strategies</p><p>55:14 Reflections on Accomplishments and Personal Growth</p><p>01:00:27 The Importance of Mental Recovery</p><p>01:03:28 Future Plans and New Adventures</p>
April 12, 2025
<p>In this episode we’re joined by Grace Wearne; community run leader, Nike Running expert, and vibrant voice in the Sydney running scene. Grace shares her journey into running, how it helped her navigate a challenging start in life, and why community is at the heart of everything she does.</p><p>We cover:</p><ul><li>Grace’s story - From non-runner to run leader and advocate</li><li>The power of community - How run clubs foster belonging and connection</li><li>Redefining success - Letting go of pace obsession and racing for joy</li><li>Supporting women in running - Challenges, empowerment, and inclusive spaces</li><li>Identity & authenticity - Balancing your ‘why’ and finding joy in the journey</li><li>The little things that matter - Sports bras, safety, and showing up</li></ul><p><br></p><p>This episode is a reminder that running is so much more than training plans and finish lines - it’s about people, purpose, and connection.</p><p><strong>Follow Us:</strong></p><p>Instagram: @strongerstride | @sophielane | @lydia_mckay</p><p>YouTube: Watch on YouTube</p><p><strong>Discount Codes:</strong></p><p>TAILWINDSTRONG: 15% off Tailwind Nutrition</p><p>STRONGERSTRIDE: 15% off Vivobarefoot shoes</p><p>STRONGER15: 15% off Skorcha Sunscreen</p><p>Thanks for tuning in!</p><p>TSSP x</p><p><br></p>
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