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Learn to Run with Dr. Matt Minard

Learn to Run with Dr. Matt Minard

By Matt Minard
Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries.

In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2 Max.

His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness.
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Why are my calves so tight and how is it affecting my runs?

Learn to Run with Dr. Matt Minard

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Interview with Coach Claire Bartholic from The Planted Runner
Host: Dr. Matt Minard Guest: Coach Claire Bartholic from The Planted Runner Full transcripts coming soon
51:17
September 30, 2022
Strength Training for Runners: Cross-Training + Resistance Training
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In today's episode, Dr. Minard concludes the 3-Part strength training series with the third aspect describing how to combine cross-training with resistance training using specific tools, as well as when exactly to incorporate both resistance training and body weight training. If you prefer to watch this episode, you can! Top Takeaways "If we know that we're going to be breaking down muscle tissue, we want to be specific about when we chose to do that in relationship to our running" - [Dr. Matt Minard] "Stairmaster is a great way to double dip both cardio and cross training" - [Dr. Matt Minard] "Our body always adapts to the demands placed on it" - [Dr. Matt Minard] "If we're only doing a couple of reps and we're not challenging the muscles how and more than they're challenged when we run, we're not going to see much benefit from strength training"" - [Dr. Matt Minard] Episode Highlights [[02:15] Today's topic; When do we start strength training exercises? [03:20] What happens when we strength train a muscle? [05:10] In-season vs off-season training. [10:13] Incorporating in-season and off-season training into your weekly routine. [14:22] The double dipping cross training and strength training. [19:30] The elliptical vs stationary bike vs Stairmaster. [23:38] Key points from the strength training series.
31:21
September 16, 2022
Strength Training for Runners: Knees & Ankles
Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In today's episode, Dr. Minard continues on Strength Training, with the spotlight on the knee and ankle joints, the "Kankle." He's not only explaining ways to strengthen the muscles around these joints but also when, and what muscles should be strengthened. If you prefer to watch this episode, you can! Top Takeaways "The muscles are responsible for all things movement." - [Dr. Matt Minard] "Team 'Kankle' is always on to cushion for the tush pushing but they will work overtime for hills." - [Dr. Matt Minard] "Don't bonk your shins on the cart." - [Dr. Matt Minard] "If a muscle is weak, why is it weak?" - [Dr. Matt Minard] "We've got to stop wasting people's time strengthening things that hurt." - [Dr. Matt Minard] "Are we strengthening for rehabilitation or are we strength training for performance?" - [Dr. Matt Minard] Episode Highlights [01:32] Today's topic is Strength Training; the knees and ankles. [02:54] Identifying the muscles of the lower leg. [06:07] Wrong uses of lower leg muscles in running. [07:10] The correct use of knee and ankle muscles. [12:36] Challenging the muscles more than they are used in running:  3Rs and S. [25:18] Addressing muscle weakness; strengthening for rehabilitation or performance? [31:53] A recipe to run faster, safer, and smarter. See full show notes
35:51
September 02, 2022
Strength Training for Runners: Glutes
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Minard discusses the first aspect of strength training, explaining the role of the hip muscles and pelvis in running, and how training can be tailored to increase the efficiency of these structures to increase speed. Top Takeaways "A strength training routine for a runner should look very different from a soccer player...we want to be specific in our approach" - [Dr. Matt Minard] "The muscles lift your body; they hold your body and they lower your body" - [Dr. Matt Minard] "We always have to think back; is this how we use that muscle and are we challenging it more?" - [Dr. Matt Minard] "Ideally you want to sit with your hips higher than your knees, that puts a lot less stress on your low back and on your hips" - [Dr. Matt Minard] "Don't strengthen your hip flexors" - [Dr. Matt Minard] Episode Highlights [00:56] Introducing Strength Training; the hips. [03:44] 3 functions of muscles. [07:07] Basic anatomy of the hip. [09:04] The stabilizing action of hip abductors in running. [13:32] How to strengthen the "Queen Glutes". [18:06] The Hip Extensors. [22:17] Ways to challenge the glutes. [26:47] The Hip Flexors.
34:37
August 19, 2022
Run faster with these 3 speed-based training strategies
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Minard continues sharing how to increase speed. Following up on the last episode, he describes in detail, specific speed-based training strategies aimed at increasing muscle efficiency and overall running capacity. Top Takeaways "The harder that you work, the less duration or less time you can spend there." - [Dr. Matt Minard] "There's a big difference between rest and recovery." - [Dr. Matt Minard] "For strength training to be beneficial, you have to challenge the muscles more than running." - [Dr. Matt Minard] "The only time you should use your quads and your calves when running forward is if you're increasing your elevation." - [Dr. Matt Minard] "Your shoulder blades are precious, keep them in your back pocket." - [Dr. Matt Minard] "The lower back is not meant to lift, it's not a good lever for that." - [Dr. Matt Minard] "If it doesn't challenge you, it won't change you." - [Fred DeVito] Episode Highlights [01:18] Today's episode is on training to run faster. [01:26] 3 training strategies to run faster. [02:51] What is Interval Training? [03:42] How to measure effort. [05:54] Speed training strategies; intervals where you want to walk. [09:15] Intervals with recovery where you need to walk. [15:10] More tips on interval training. [18:11] Strength training; increasing the push in the tush. [23:13] Key concepts in strength training; the Stable Stack, the Tush Push Drill. [30:48] Incorporating these strategies into a training plan. See full show notes
36:37
August 05, 2022
3 Reasons You Are Running Slow
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Minard explains strategies to increase running pace. He puts an emphasis on improving movement techniques to maximize the use of energy in forward motion. Top Takeaways "You can instantly be faster by not wasting energy" - [Dr. Matt Minard] "If you are not leaning forward, it's slowing you down" - [Dr. Matt Minard] "If your arms aren't moving, that's slowing you down" - [Dr. Matt Minard] "If you're jumping, it is slowing down your speed" - [Dr. Matt Minard] "Running is about going forward; not up, not side to side" - [Dr. Matt Minard] Episode Highlights [01:31] Today's topic is centered on how to run faster; the mechanics of movement. [02:59] 3 movement strategies that slow down your speed. [14:00] What you can do to run faster; listen and learn. [15:05] Working on the arm swing to run faster. [16:56] Increasing speed by reducing jumping [19:55] Dr. Minard's programs for runners, non-runners, and physical therapists.
24:20
July 22, 2022
Stop foam rolling your IT band
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Minard discusses IT Band Friction Syndrome. He identifies the negative effects of foam rolling, running form mistakes associated with it, and key principles for recovery or prevention of further injury. Top Takeaways "You have to push the ground back to propel your forward." - [Dr. Matt Minard] "Sometimes things are weak because they're inhibited and it hurts." - [Dr. Matt Minard] "We capture, classify, and correct." - [Dr. Matt Minard] "You can learn anything. You can learn to run without picking your feet up." - [Dr. Matt Minard] "Please spare your IT band of compressive forces." - [Dr. Matt Minard] Episode Highlights [00:38] Today's topic is the IT Band Friction Syndrome. [01:25] An introduction to the TFL and IT Band. [03:57] The role of Friction in IT band pain. [08:05] Running form faults that cause IT band friction; the Pose Method. [12:30] Using good running posture to reduce IT band friction. [13:50] The second form fault; Weaving. [17:01] Why you should not foam roll your IT bands. [20:35] Addressing IT Band Friction Syndrome. See full show notes.
30:35
July 08, 2022
Cadence speeds up your runs and reduces injury
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Minard explains how cadence (aka step rate) can be used as a tool to run effectively. He'll help you avoid injury and systematically implement it into your runs to achieve better results. Top Takeaways "It's widely accepted that increasing your step rate can decrease or lower impact." - [Dr. Matt Minard] "A step doesn't count until your foot makes contact with the ground." - [Dr. Matt Minard] "For most people, 165 to 175 is that sweet spot." - [Dr. Matt Minard] Episode Highlights [00:22] Intro [01:47] Today's topic: How to use cadence to reduce injury risk and increase speed. [02:08] What is cadence or step rate? [04:27] Why do new runners have a low step rate? [06:51] Reasons why increasing your step rate reduces impact. [10:43] How do you calculate step rate? [14:06] How to implement increasing your step rate into running. [22:43] FAQs on cadence. See full show notes
30:20
June 24, 2022
Overstriding is slowing down your runs and hurting you
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Matt discusses overstriding, with emphasis on understanding and identifying it. The aim is to offer runners application strategies for executing efficient mechanics for a better run. Top Takeaways "Did you know the time you are least likely to overstride is at 12:30?" - [Dr. Matt Minard] "The problem with shortening up your stride is it becomes extremely inefficient" - [Dr. Matt Minard] "It's okay to land on your heel, but I don't want you to load through your heel" - [Dr. Matt Minard] Episode Highlights [00:22] Intro [01:36] This week's topic is overstriding. [02:45] What is overstriding? [05:06] What is a stride? [10:23] How to identify when a runner is overstriding. [19:04] What do we do about overstriding See full show notes.
28:05
June 10, 2022
What are shin splints & what causes them?
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Minard discusses shin splints, highlighting the causes and major considerations for effective management tailored towards self-dependence. Top Takeaways "There is a limitation in the amount of stress or force that you can take before breakdown, aka injury" - [Dr. Matt Minard] "Your body has an amazing capacity to heal; it just has to be in the right environment" - [Dr. Matt Minard] "All injuries are temporary, it's a matter of when not if" - [Dr. Matt Minard] Episode Highlights [01:31] What are "shin splints"? [12:23] Describing shin splints with sunburns. [17:05] How can we create an optimal environment for tissues to heal? [18:27] Identifying and addressing the causes of shin splints [32:48] Considerations for clinicians in managing shin splints. [37:31] What should you look out for with shin splints? See full show notes
43:19
May 27, 2022
Warm up before, stretch after running
Host: Dr. Matt Minard Episode Summary Dr. Matt Minard is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely. In this episode, Dr. Matte expounds on the role of stretching and warm-up in exercise. In detail, he explains how to employ both activities separately in relation to running and general workouts. Top Takeaways "When we stretch, it's everything; it's both bone and muscle" - [Dr. Matt Minard] Can we just say Lengthening instead of Stretching? - [Dr. Matt Minard] "Muscles need to be off in order to lengthen them" - [Dr. Matt Minard] "That's the key with everything in life, slow and gradual" - [Dr. Matt Minard] "Warm up before; lengthen after" - [Dr. Matt Minard] Episode Highlights [01:29] Today's question is "What is the skinny on stretching"? [02:10] Define stretching [04:36] Should we stretch before or after running? [08:38] What should we do before running? [10:40] Does stretching prevent injuries? [12:48] The aim of stretching [15:20] Specificity of training [17:30] How to warm up before running See full show notes
23:29
May 13, 2022
Learn how to run more efficiently using gravity
Episode Summary Dr. Matt Minard is the host of the Learn to Run podcast. He's a Physical Therapist who enjoys both the physical and mental benefits of running but is also passionate about helping others run safely. In today's episode, Dr. Minard describes how to maximize the use of gravity to run more efficiently through proper body alignment called "leaning." He explains how to use "controlled falling" to improve the safety of running. Top Takeaways "Gravity can give us 'Frenergy'; free energy." - [Dr. Matt Minard] "Everything in life is about balance; it's about control." - [Dr. Matt Minard] "Learn to lean." - [Dr. Matt Minard] "Tuck your Tush under your shoulders to maintain that 'hankle' and not hinge at the hips." - [Dr. Matt Minard] "Before learning to run, we've got to learn to walk." - [Dr. Matt Minard] "Safety first, performance second." - [Dr. Matt Minard] Episode Highlights [01:30] Question of the week; Should you fall while running? [01:41] What is a fall? [06:05] The Controlled Fall. [10:35] Incorporating 'Leaning' into running. [13:05] How to learn more about Leaning and Controlled Fall. See full show notes.
17:17
April 29, 2022
Why are my calves so tight and how is it affecting my runs?
Episode Summary In this episode, Dr. Minard discusses the major causes of calf muscle tightness, highlighting the functions of the calf muscle in movement, how to identify calf tightness, as well as techniques to prevent and treat these causes to avoid recurrence. Top Takeaways "If running is a passion of yours, then helping you is a passion of mine." - [Dr. Matt Minard] "Muscles are our movers." - [Dr. Matt Minard] "Jumping up, I want you to use your calf; running forward I want you to use your Gluts." - [Dr. Matt Minard] "You can have efficient mechanics and still get hurt; Most of our injuries are just 'too much too soon.'" - [Dr. Matt Minard] Episode Highlights [00:01] Meet our host, Dr. Matt Minard. [01:27] This week's question; "Why are my calf muscles so tight?" [04:30] How to know you have tight calf muscles. [07:07] What causes tight calf muscles? [09:12] Discussing Bounding, its causes, and solutions. [17:10] Push with the Tush (PWT) [20:00] What could tight calf muscles potentially lead to? See full show notes.
26:43
April 15, 2022