The Stronger Stride Podcast

259. Implementing Best Practice Plyometric Protocols
Plyometrics are one of the most powerful (and misunderstood) tools in running performance. In this episode, Lydia breaks down how to use them effectively; improving power, efficiency, and tendon capacity, without tipping into overload or injury.
Grounded in current research and clinical experience, this is a practical guide to implementing plyometrics safely. From understanding the “why” to knowing exactly what to do (and when), you’ll walk away with a clear framework you can actually apply to your training.
We cover:
• What plyometrics are and how they load tendons, bones, and muscle
• The role of rate of force development in running performance
• How plyos improve running economy, speed, and stiffness
• Evidence-based programming: frequency, volume, and progression
• Key exercises (pogos, squat jumps, bounds, depth jumps) with sets and reps
• When not to do plyometrics: yellow flags and injury risk
• Building a pre-plyometric strength base before progressing
• How to individualise based on injury history, goals, and training phase
• Avoiding common mistakes that lead to overload and breakdown
If you’ve been told to “just add plyos” but never shown how, this episode gives you the structure, context, and caution to do it properly.
TIMESTAMPS:
00:00 Introduction: Why plyometrics are essential yet risky for runners
00:48 Research overview on plyometric protocols and performance
03:12 What are plyometrics? Understanding the stretch-shortening cycle
06:00 Tendon stiffness, energy storage, and running economy
09:00 Performance benefits: speed, VO2 max, and economy
13:30 Exercise selection and progression principles
17:00 Programming from high-quality research
22:10 Frequency, volume, and progression strategies
26:30 Safety considerations and injury risk
35:00 Pre-plyometric strength phase
43:00 Practical session design: sets, reps, intensity
50:00 Individualising for sport and athlete needs
54:00 When to modify or pull back
55:45 Getting personalised support

Research mentioned:
https://pubmed.ncbi.nlm.nih.gov/12627298/
https://pubmed.ncbi.nlm.nih.gov/23838975/
https://www.researchgate.net/publication/375775137_EFFECTS_OF_PLYOMETRIC_JUMP_TRAINING_ON_RUNNING_ECONOMY_IN_ENDURANCE_RUNNERS_A_SYSTEMATIC_REVIEW_AND_META-ANALYSIS


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Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@sophielane
YouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WA
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TAILWINDSTRONG: 15% off Tailwind Nutrition
STRONGERSTRIDE: 15% off Vivobarefoot shoes
STRONGER15: 15% off Skorcha Sunscreen
Thanks for tuning in!
TSSP x

In this ep, we chat all things carbon plates vs nylon plates, types of foam compositions, rockers and everything you could need to know about shoe tech!

Brendan shares practical advice for selecting the right shoes based on individual biomechanics and running goals, as well as tips for maintaining and cleaning running shoes. The conversation highlights the rapid advancements in shoe technology and the importance of understanding the various components that contribute to running efficiency and comfort.
The article mentioned:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01164.2000#:~:text=The%20goal%20of%20this%20study,13%2C%2017%2C%2018).

Follow Brendan: @brendan.hardie

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

Like what we do? Support us - https://buymeacoffee.com/strongerstride

Discount Codes:
TAILWINDSTRONG – 15% off Tailwind Nutrition
STRONGERSTRIDE – 15% off Vivobarefoot shoes
STRONGER15 – 15% off Skorcha Sunscreen

Thanks for tuning in!

114. Dr Izzy Smith - Hormonal function in sport, stress fractures & optimising bone health.
We were over the moon to get to chat to Dr Izzy Smith today, expert in the field of hormonal health and all things bones.

Dr Izzy is the medical expert for female-led womens coaching service Femmi, a Movember ambassador and of course a runner.
Izzy is a dedicated and enthusiastic practitioner & educator. If you follow her on instagram you'll likely be familiar with her ability to debunk common myths in the health & wellness space, whilst synthesising complex areas of research producing practical advice for the everyday person. At the time of recording, Dr Izzy was a few short months away from completing her residency, becoming an endocrinologist. In this ep we chat about;- Understanding endocrinology - Relative Energy deficiency in sport (REDS)- Low carb diets and training fasted- Understanding the bone remodelling process- Blood tests + supplements for athletes- Coffee and cortisol in the morning You can find more from Izzy on her instagram here @doctorizzyksmithAs always thankyou so much for listening and supporting the show. We know you’re going to love this one.TSSPX

In this episode, expert in running technique Paul McKinnon shares insights on biomechanics, efficient movement patterns, and common running errors. Discover how understanding physics and body awareness can transform your running and prevent injuries.

Paul's Links:
Instagram - @thebalancedrunner
Website including online course - www.tbrunner.com

Chapters:

00:00 Introduction to Paul McKinnon and His Expertise
00:59 Paul's Journey into Running Technique
03:18 The Influence of Hockey on Biomechanics
07:17 Running as a Skill: The Physics of Movement
11:16 Understanding Natural Running and Its Challenges
17:14 Common Errors in Running Technique
21:47 The Importance of Arm Movement in Running
29:17 Asymmetry in Running and Its Consequences
34:48 Understanding Movement Patterns
36:49 The Complexity of Walking and Running
39:30 The Cadence Debate
43:39 Movement Patterns and Injury Prevention
51:18 Conceptualizing Ideal Movement
56:48 Red Flags in Running Mechanic

In case you missed it, one of our favourite episodes from the archives!
*Interview starts at 24:35*
About The Slow Coach:
"She wasn’t interested in metrics like getting faster, but in celebrating time alone, time on feet, personal progress, better mental health and the life affirming process of overcoming a personal obstacle. Over time she clarified these insights into a running community and qualified as a Level 3 Performance Development Coach (Trail & Ultra) through Athletics Australia. She is a wife and mum to two (almost) grown-up boys.

The Slow Coach aims to create a safe, inclusive and welcoming space for runners who might otherwise be intimidated by running programs. No matter your age, experience, fitness levels, size or aspirations we can get you from flat to finish line."

In this episode we speak about:
- How Andrea went from a self-proclaimed 'couch potato' to an ultra-marathon runner
- The Slow Coach Philosophy and how Andrea's service differs from others
- The mindset of going into a race knowing that you're going to finish at the back of the pack
- Advice for those who want to start running but feel as though they are too “slow/unfit/old”
- The assumption that a good athlete is automatically a good coach
- The inclusivity of the running community and what we can do better to help runners of all abilities feel more welcome

You can find Andrea at:
⁠@_the_slow_coach⁠ on Instagram or online at ⁠https://runwiththeslowcoach.com/⁠
She has some great FREE resources as well as online and in-person running programs.

Use our code TAILWINDSTRONG at ⁠www.tailwindnutrition.com.au⁠ for 15% off Tailwind's premium Hydration and Rebuild products!
Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠www.solemechanics.com.au⁠ 

Thanks for all of your support!
Dont forget to rate the podcast, leave a review and follow us on instagram @strongerstride to stay up to date. 
TSSP x