The Adaptive Zone

Likely to Sustain a Running-Related Injury as Runners With No History of Injury A 1-Year Prospective Cohort StudyIf you’re an injured runner we can help you get back to running pain-free.Click the link to book a free call with ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the prevalence of running injuries among recreational runners, emphasizing the importance of understanding the factors that contribute to these injuries. He highlights a study that reveals a significant correlation between previous injuries and the likelihood of future injuries. Boyd shares personal experiences and insights on how to adapt training to prevent injuries, including the use of a pain traffic light system to interpret and manage pain. He concludes by outlining the critical components of resilience, strength, and biomechanics necessary for becoming an adaptive runner.TakeawaysRunning injuries are common among recreational runners.Previous injuries significantly increase the risk of future injuries.Training methods must be adjusted to prevent recurring injuries.Understanding pain levels is crucial for injury management.Tracking pain after workouts helps in identifying patterns.Building resilience is the foundation of injury prevention.Strength training supports injury prevention in runners.Biomechanics play a role but are less critical than resilience and strength.Adaptive training allows runners to continue without significant injuries.Injury management involves interpreting pain and adjusting training accordingly.

If you’re an injured runner we can help you get back to running pain-free.Click the link to book a free call with ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the intricacies of managing pace during running, particularly when encountering hills. He emphasizes the importance of understanding intensity zones and how they affect training and racing strategies. The episode is divided into three main chapters: understanding pace management, training strategies for uphill and downhill running, and race day strategies for managing pace. Boyd provides practical advice on how to adjust pace based on terrain and workout type, highlighting the significance of heart rate and effort in training.TakeawaysYou should not hold the same pace when running uphill.The goal is to expose your body to a specific intensity stimulus.Use heart rate as a target for endurance runs.For interval sessions, use pace as your target metric.Effort should be the prescribed metric for hill workouts.Adjust your pace based on the terrain during races.Maintain a consistent effort level throughout the race.Monitor your splits to gauge performance during races.Choose the flattest location possible for interval workouts.Understanding intensity zones is crucial for effective training.

If you’re an injured runner we can help you get back to running pain-free.Click the link to book a free call with ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the concept of running capacity, particularly in the context of recovery from injury. He shares a case study of a runner named Paul, who faced challenges due to arthritis and how they worked together to gradually increase his running capacity through structured training. The episode covers the dynamics of training load, the importance of maintaining and expanding running capacity, the impact of age on adaptability, and the necessity of a structured plan for improvement. Matthew emphasizes the balance between pushing limits and avoiding injury, ultimately aiming for a sustainable running practice.TakeawaysRunning capacity is a mix of volume and intensity.Training load must be within your running capacity to avoid injury.Maintaining running capacity requires consistency in training.Detraining occurs when training volume is insufficient.The injury zone expands as running capacity shrinks.Younger individuals adapt to training changes more quickly.Older runners need to be cautious about training loads.Training in the adaptive zone is essential for improvement.A structured plan can help systematically increase running capacity.Understanding personal goals is crucial for training decisions.

If you’re an injured runner we can help you get back to running pain-free.Click the link to book a free call with ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the importance of listening to our bodies, particularly in the context of running and injury recovery. He emphasizes that pain is not always a straightforward signal to stop but rather a complex response that can indicate sensitivity in the nervous system. The episode introduces the concept of graded exposure as a method to help individuals manage pain and recover from injuries by gradually increasing exposure to the activity that causes discomfort, allowing the nervous system to adjust and reduce sensitivity over time.TakeawaysListening to your body is crucial for recovery.Pain is a complex response, not just a signal to stop.Fear and pain share similarities in their responses.The nervous system's sensitivity can be adjusted.Graded exposure helps in managing pain effectively.Control over exposure is essential for recovery.Gradual exposure can reduce fear and anxiety.Pain management requires understanding the body's signals.Recovery from injuries can be self-directed with proper methods.Professional guidance can enhance recovery strategies.

Running Strength Blender pdf: https://matthew-boyd-physio.kit.com/0adb6d5829If you’re an injured runner we can help you get back to running pain-free.Click the link to book a free call with ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses how to build a running-specific strength workout, emphasizing the importance of strength training for runners to improve performance and reduce injury risk. He introduces a blender analogy to explain the key ingredients needed in a strength workout, including squat patterns, calf raises, and plyometric exercises. Boyd also highlights the significance of intensity in workouts and suggests incorporating upper body, core, and running technique drills as bonus ingredients. The episode concludes with a guide on creating a comprehensive strength program for runners.TakeawaysStrength training is essential for improving running performance.A well-structured strength workout can reduce injury risk.Key ingredients include squat patterns, calf raises, and plyometrics.Intensity is crucial; workouts must be challenging.Incorporate upper body and core exercises for overall strength.One strength session per week is the minimum for runners.Plyometric exercises enhance running performance.Variety in exercises prevents boredom and promotes adaptation.Running technique drills can improve efficiency and performance.A comprehensive strength program should mix key and bonus ingredients.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the merits of using duration over distance in running training, particularly for injury recovery. He explains how duration allows for better quantification of mechanical stress on the body, which is crucial for rehabilitation. Boyd emphasizes the importance of tailoring training programs to individual needs and balancing recovery with performance optimization. He also highlights the significance of understanding mechanical stress and its impact on recovery, advocating for a systematic approach to running training that prioritizes resilience and injury prevention. Takeaways Using duration can be more beneficial for injury recovery. Mechanical stress must be carefully monitored during training. Tailoring training to individual runners is essential. Duration allows for easier quantification of stress. Injury is a primary constraint for many runners. Running is a form of rehabilitation for injuries. Progression of training should be based on individual response. Distance is more appropriate for performance-focused training. Understanding the adaptive zone is crucial for recovery. Consistent training leads to improved performance and fewer injuries.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the importance of integrating strength training with running to overcome knee pain, using the case study of a client named Christina. Christina struggled with knee pain while training for half marathons despite trying various treatments. Matthew explains how a comprehensive approach that includes proper training integration, strength building, and recovery can lead to successful outcomes for runners facing similar challenges. Takeaways Integrating strength and running training is essential for overcoming knee pain. Christina's journey highlights the importance of proper training structure. Knee pain can persist despite following conventional treatments. A comprehensive approach includes technique, strength, and resilience. Training integration can lead to significant improvements in performance. Recovery time is crucial for muscle adaptation and injury prevention. Runners should not avoid high-intensity workouts but structure them wisely. Monitoring training loads and adjusting based on pain is vital. Gradual exposure to higher intensities helps build resilience. Professional guidance can help in effectively integrating training components.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the complexities of recovering from running injuries, using the case study of a client named Eric. The episode covers the importance of understanding individual recovery rates, known as ramp rates, and how they can be adjusted based on the runner's progress and the nature of their injury. The episode emphasizes the need for patience and trust in the recovery process, as well as the importance of seeking professional guidance when necessary. Takeaways Recovery from running injuries is not a simple process. Individual experiences, like Eric's, illustrate the variability in recovery. The ramp rate is crucial for determining recovery speed. Staying within the adaptive zone is essential for progress. Different injuries require different recovery approaches. Age and health significantly impact recovery rates. Lifestyle factors can affect a runner's adaptive capacity. Dynamic adjustments to the ramp rate are often necessary. Trusting the process is vital for injured runners. Professional guidance can help optimize recovery strategies.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the critical role of setting accurate expectations in the rehabilitation of running injuries. He shares personal anecdotes and professional insights to illustrate how misaligned expectations can hinder recovery and performance. The episode emphasizes the importance of understanding the timeline for recovery, the need for realistic goal-setting, and the value of having a coach or therapist to guide the process. Boyd provides practical takeaways for runners dealing with injuries, encouraging them to think in terms of months rather than weeks and to focus on long-term trends in their recovery journey. Takeaways Accurate expectations are crucial for successful rehabilitation. Many runners fail to return to their desired level due to unrealistic expectations. Recovery from injuries often takes longer than anticipated, especially for tendons and bones. Setting realistic goals can help align expectations and improve outcomes. It's important to focus on long-term trends rather than day-to-day fluctuations in recovery. Coaches and therapists play a vital role in managing expectations and guiding recovery. Runners should think in terms of months, not weeks, for rehabilitation timelines. Understanding the severity of an injury can influence recovery expectations. Maintaining a consistent rehabilitation routine is key to recovery success. Having a support system can significantly enhance the rehabilitation process.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of recurring injuries among runners, particularly as they prepare for races. He emphasizes that many runners experience injuries due to a mismatch between their training load and their training capacity. Boyd explains that simply treating the symptoms of pain is not enough; instead, runners must focus on increasing their training capacity over time to prevent injuries. He offers strategies for doing so, including extending training plans and maintaining higher training loads. Ultimately, he stresses the importance of a long-term approach to running to ensure longevity and health in the sport. Takeaways Injuries often occur when training load exceeds training capacity. Many runners treat symptoms rather than addressing root causes. Increasing training capacity is essential for injury prevention. Long-term planning is crucial for successful race preparation. Runners should start building capacity well before race training begins. Reducing training load can lead to decreased capacity over time. The cycle of injury can be broken with proper training strategies. Older runners often have better health due to consistent training. The 'danger of safety' can lead to reduced performance and injuries. Runners need to prioritize their health to maintain longevity in the sport.

K-Taping Technique for Runner's Knee If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of runner's knee, specifically focusing on patellofemoral pain. He explains the nature of this pain, the role of taping as a potential relief method, and the mixed evidence surrounding its effectiveness. Boyd emphasizes that while taping can provide temporary relief, it should be part of a broader rehabilitation strategy that includes strengthening and technique refinement. He also addresses common misconceptions about the necessity of taping and encourages runners to focus on long-term solutions rather than relying solely on taping. Takeaways Runner's knee is often referred to as patellofemoral pain. Taping can help reduce pain for runners with knee issues. Evidence on taping effectiveness is mixed and should be taken with caution. Taping should be used as an adjunct to a comprehensive rehab strategy. The downsides of taping are minimal, making it a low-risk option. Runners should not feel dependent on taping for knee stability. Taping can provide temporary relief but is not a long-term solution. Strengthening muscles and refining technique are critical for recovery. Different taping techniques may not significantly differ in effectiveness. Consulting a professional for a comprehensive rehab strategy is advisable.

Connect with Francis: Research Gate: Francis Del Duchetto Review Paper: Can Foot Orthoses Beneft Symptomatic Runners? Mechanistic and Clinical Insights Through a Scoping Review Summary In this episode of the Adaptive Zone podcast, Matthew Boyd interviews Francis Del Duchetto, a podiatrist, about the role of foot orthoses in treating running injuries. They discuss the different types of orthoses, the importance of research in understanding their effects, and how they can help redistribute loads in injured runners. The episode also covers the clinical applications of orthoses, their preventative use, and the differences between custom and prefabricated options. Francis shares insights on the long-term use of orthoses and the importance of a comprehensive treatment approach for runners. Takeaways Foot orthoses are medical devices used to treat lower limb injuries. There are different types of foot orthoses: simple, prefabricated, and custom-made. Research on foot orthoses for injured runners is limited but growing. Foot orthoses can help redistribute loads from injured to non-injured structures. They are most effective when used as part of a multimodal treatment approach. Custom orthoses may not always be necessary; prefabricated options can be effective. Preventative use of orthoses is debated; other factors may be more important. Long-term use of orthoses should be monitored and adjusted as needed. The choice of running shoes can affect the effectiveness of orthoses. Research and clinical practice should continue to evolve in this area. Chapters 00:00 Introduction to Foot Orthoses 02:45 Understanding Foot Orthoses and Their Types 05:45 The Importance of Research on Foot Orthoses 09:12 Mechanisms of Action: How Orthoses Help Runners 11:48 Clinical Applications: Treating Common Running Injuries 15:00 Preventative Use of Orthoses: A Discussion 18:11 Long-term Use and Adaptation to Orthoses 21:11 Custom vs. Prefabricated Orthoses 24:00 Future Directions in Research and Practice Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

Connect with Jason: StrengthRunning.com Strength Running Podcast Jason's Free Strength Training Guide Jason's High Performance Lifting Program Summary In this episode of the Adaptive Zone podcast, Matthew Boyd and Jason Fitzgerald discuss the critical role of strength training for runners. They explore how strength training can help reduce injury risk, improve performance, and enhance overall athleticism. The episode covers practical steps for beginners, including dynamic warmups and body weight exercises, and progresses to more advanced techniques such as weightlifting and periodization. Jason emphasizes the importance of consistency and gradual progression in strength training, encouraging runners to start with manageable routines and build from there. Takeaways Strength training is essential for runners to prevent injuries. It helps develop stronger muscles and tougher connective tissues. Strength training allows for more training errors without injury. Coordination and athleticism improve with strength training. Body weight exercises are a great starting point for beginners. Progression in strength training is key to performance improvement. Two weightlifting sessions per week is ideal for runners. Power training is important for enhancing running speed. Dynamic warmups should be included before runs. Consistency in strength training leads to better running performance. Chapters 00:00 Introduction to Strength Training for Runners 04:11 Understanding the Importance of Strength Training 12:31 Implementing Strength Training: A Beginner's Guide 15:48 Progressing to Advanced Strength Training Techniques 22:31 Transitioning to Weightlifting: The Next Level 26:22 Periodization and Long-Term Planning for Strength Training Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of runner's knee, emphasizing the importance of addressing the root causes rather than just treating the symptoms. He identifies weak knees, weak muscles, and poor running technique as the primary contributors to knee pain in runners. Boyd outlines a comprehensive approach to achieving pain-free running, which includes building strength, using running as rehabilitation, and optimizing biomechanics. He encourages runners to focus on these foundational elements to prevent the recurrence of knee pain and improve their overall running experience. Takeaways Many treatments focus on symptoms rather than root causes. Weak knees can result from inactivity or prolonged sitting. Weak leg muscles increase stress on the knees. Bad running technique can overload the knees. Building strength is essential for pain-free running. Running can be used as a form of rehabilitation. Optimizing biomechanics helps distribute impact forces. Addressing root causes prevents recurrence of knee pain. Consulting with specialists can provide tailored solutions. Pain-free running is achievable with the right approach.

Summary In this episode of the Adaptive Zone podcast, Matthew Boyd interviews Ian, a former Army officer turned leadership consultant, about his journey in running. Ian shares his evolution from a casual runner to a dedicated marathoner, the challenges he faced during his military career, and his return to running after a long hiatus. He discusses the importance of structured training, the role of coaching, and the lessons learned from a humbling half marathon experience. Ian reflects on his recent success at the Columbus Half Marathon and shares his aspirations for future races, including a Boston qualifying marathon. Takeaways Ian's journey in running began with structured training in sports. Running became a passion for Ian after his first marathon experience. The importance of a supportive environment and coaching in achieving goals. Humility is essential when returning to a sport after a break. Understanding heart rate zones is crucial for effective training. Training for a race requires discipline and adherence to a plan. The impact of life changes on training consistency and focus. Success in running can lead to positive changes in other life areas. Setting realistic goals is key to achieving running aspirations. The joy of running can be rekindled through proper training and support. Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/ Chapters 00:00 Introduction to Ian's Journey 02:11 The Evolution of Ian's Running Passion 04:39 Challenges and Changes in Training 09:09 The Humbling Experience of Returning to Running 10:25 Seeking Coaching for Accountability 13:08 Training for the Columbus Half Marathon 18:09 Race Day Experience and Reflections 21:23 Looking Ahead: Future Goals and Aspirations

Summary In this episode of the Adaptive Zone podcast, Matthew Boyd interviews Eric Green about his journey as a new runner, the challenges he faced with injuries, and the emotional impact of those setbacks. Eric shares his initial love for running, the struggles with IT band tendonitis and runner's knee, and how he found guidance and support to rebuild his confidence. The episode highlights the importance of patience and understanding in the recovery process, as well as the joy of running and the community that comes with it. Eric shares his journey of training for his first marathon, detailing the physical and mental challenges he faced, including injuries and the emotional support from his family. He reflects on the race day experience, the struggles he encountered during the marathon, and the overwhelming joy of completing it. Eric also discusses his future goals in running and the sense of purpose that comes with training for races. Takeaways Running can fill a void in one's life. Injuries can be sudden and devastating for new runners. Seeking professional guidance is crucial for recovery. Patience is key in the rehabilitation process. The emotional connection to running is profound. Community support can enhance the running experience. Understanding one's body is essential for injury prevention. Progress may come with setbacks, but persistence is important. Finding joy in running can be a powerful motivator. Setting realistic goals is important for new runners. Chapters 00:00 Introduction to Running Journey 03:12 The Initial Love for Running 06:10 Facing Injury: IT Band Tendonitis 08:54 The Struggle with Runner's Knee 12:02 The Emotional Toll of Injury 15:06 Finding Guidance and Support 18:01 Rebuilding Confidence in Running 21:10 Progress and Setbacks 24:04 The Road to Recovery and Marathon Goals 26:07 Training Journey and Interval Running 27:10 Injury Setbacks and Mental Challenges 28:20 Ankle Injury and Recovery Process 31:20 Race Day Preparations and Family Support 33:16 The Marathon Experience: Emotions and Challenges 39:01 Post-Race Reflections and Future Goals Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of calf pain among runners, emphasizing that many treatments only address symptoms rather than the root causes. He explains the importance of understanding the breakdown cycle that leads to chronic calf pain and outlines a three-pronged approach to achieving pain-free running through resilience, biomechanics, and strength training. Boyd stresses the need for a temporary reduction in training load and the gradual strengthening of calf muscles to improve running economy and overall performance. Takeaways Calf pain is a common issue for runners. Many treatments only address symptoms, not root causes. Stretching and foam rolling may provide temporary relief. Chronic calf pain can result from a breakdown cycle. Reducing training load is essential for recovery. Biomechanics can be affected by changes in shoes or technique. Strength training should follow load reduction. It takes time to see benefits from strength training. Improving calf strength enhances running economy. A comprehensive approach is necessary for long-term solutions.

In this episode of the Adaptive Zone podcast, Matthew Boyd discusses his goal-setting process for 2025, focusing on distributing energy across four key areas: health, wealth, contribution, and connection. He reflects on his experiences from the previous year, sharing insights on maintaining health, managing business growth, contributing to the community, and nurturing personal relationships. Matthew emphasizes the importance of setting realistic and balanced goals, and he outlines a tactical approach to achieving them, including regular reviews and focusing on fewer, more impactful objectives. Chapters 00:00 Introduction to Goal Setting for 2025 01:10 The Four Buckets of Life: Health, Wealth, Contribution, Connection 03:57 Reflecting on Past Goals and Setting New Ones 08:19 Health Goals: Maintaining Balance and Overcoming Challenges 10:38 Wealth Goals: Investing in the Business 14:39 Contribution Goals: Helping Runners and Making an Impact 16:56 Connection Goals: Nurturing Relationships 19:10 Final Thoughts on Goal Setting and Future Plans

Duchetto (2024) Can Foot Orthoses Benefit Symptomatic Runners? Mechanistic and Clinical Insights Through a Scoping Review If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary This episode explores the role of insoles and orthotics in running, discussing their purpose, historical context, and current research findings. Matthew Boyd delves into how orthotics are used to improve alignment and prevent injuries, the shift in professional attitudes towards their use, and the latest evidence regarding their effectiveness for various running-related injuries. He emphasizes that while orthotics can be beneficial for specific conditions, their prophylactic use is not supported by current research. Takeaways Insoles and orthotics are used interchangeably in running. Historically, orthotics were prescribed prophylactically for flat feet. Current research questions the effectiveness of prophylactic orthotic use. Orthotics can help reduce knee and shin pain in runners. Custom orthotics may not be significantly more effective than off-the-shelf options. Orthotics should be part of a comprehensive rehabilitation strategy. Runners can wean off orthotics if they no longer need them. The effectiveness of orthotics varies by individual and condition. Orthotics are not a silver bullet for injury prevention. Health professionals' attitudes towards orthotics have evolved over time.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses strategies for improving marathon performance by identifying and addressing specific constraints that runners face. The discussion is framed around the experience of a client, Eric, who is looking to improve his marathon time after completing his first race. Mat emphasizes the importance of understanding one's limitations, whether they be muscular endurance, energy levels, or breathing capacity, and provides actionable insights on how to target these areas in training. He outlines a structured approach to training that focuses on overcoming these constraints to achieve better race results. Takeaways After achieving a milestone, it's natural to seek the next goal. Identifying constraints is crucial for improving performance. Muscular endurance is a common constraint for runners. Pain can hinder training and performance. Energy levels affect race pace and endurance. Breathing capacity can limit performance in shorter races. Training should target specific constraints identified. Incorporating back-to-back runs can enhance muscular endurance. Strength training contributes to improved endurance. Understanding your constraints can lead to better training outcomes.

Connect with Tyler Eng: Instagram: @tylereng TikTok: @tylereng Summary In this episode of the Adaptive Zone podcast, Matthew Boyd and Tyler Eng discuss the concept of exercise dosage, particularly in relation to running and rehabilitation. They explore how exercise can be viewed as medicine, emphasizing the importance of individualized dosage to prevent injuries and promote recovery. Tyler shares a case study of a runner with Achilles pain, illustrating how adjusting the dosage of running and rehabilitation exercises can lead to successful outcomes. The episode highlights the need for careful monitoring and adjustment of exercise dosage to ensure effective training and rehabilitation. Takeaways Exercise is like medicine; it requires the right dosage. Dosage of exercise can change over time and circumstances. Individualized dosage is crucial for injury recovery. Under dosing is safer than overdosing in rehabilitation. Rehabilitation exercises also require careful dosage management. A case study illustrates the importance of dosage in practice. Balancing training intensity and volume is essential. Exercise selection is less important than proper dosing. Many running injuries stem from improper dosage. Communication with therapists about dosage is vital. Chapters 00:00 Introduction to Exercise Dosage 02:01 Understanding Exercise as Medicine 06:28 The Importance of Individualized Dosage 09:50 Rehabilitation and Exercise Dosage 12:18 Case Study: Managing Achilles Pain 20:28 Balancing Training and Recovery 24:43 The Role of Dosage in Exercise Effectiveness 30:35 Conclusion and Resources Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the complexities surrounding meniscal tears and the considerations for surgery versus rehabilitation. He emphasizes that many individuals with meniscal tears do not experience pain, and that surgery may not always be the best option. Recent research indicates that physical therapy can be just as effective as surgical intervention for managing knee pain associated with meniscal tears. Boyd encourages listeners to explore rehabilitation options before considering surgery, highlighting the importance of comprehensive rehab programs. Takeaways Many runners consider surgery for meniscal tears due to knee pain. Surgery does not always improve knee pain and can sometimes worsen it. Meniscal tears can be traumatic or degenerative, with different implications for treatment. A significant percentage of people with meniscal tears do not experience pain. MRI findings of meniscal tears do not always correlate with pain. Research shows that physical therapy can be as effective as surgery for knee pain. Delaying surgery for meniscal tears can lead to better outcomes. Good rehabilitation focuses on strengthening and refining technique. Consulting with a medical team is crucial for personalized advice. Comprehensive rehab programs can help avoid unnecessary surgeries.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of running injuries, emphasizing that most injuries are repetitive stress injuries caused by training. He outlines three critical components for injury prevention: building muscular strength, strengthening the structures (tendons, ligaments, etc.), and refining running technique. Boyd introduces the concept of the 'adaptive runner,' who understands how to manage their training to prevent injuries and maintain a lifelong running practice. Takeaways Most runners get injured every second year. Injuries often stem from repetitive stress on weak areas. Training is the primary cause of running injuries. To prevent injuries, focus on three components: strength, structure, technique. Regular strength training is essential for injury prevention. Strengthen muscles to absorb impact forces during running. Running can be used as a rehabilitation tool. Biomechanics play a crucial role in injury prevention. An adaptive runner can manage their training effectively. Understanding adaptation is key to lifelong running.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary Many runners question whether their rehab exercises are actually effective in helping them recover from injuries and get back to running. This is a common concern, as runners often receive generic exercises that may not address their specific needs. One client, Steven, experienced knee pain that progressively worsened, impacting his ability to run and leading to weight gain and decreased activity. He had been told to take up low-impact activities like cycling or rowing, which was not a satisfactory solution for a runner. Steven had lost faith in physical therapy due to previous experiences with ineffective exercises. However, when he consulted with Matthew Boyd, a different approach was taken. Matthew emphasized the importance of building strength and power in the muscles to absorb the high impact forces of running. Steven followed a progressive strength program that included bodyweight exercises, dumbbell work, and plyometric exercises. Over the course of three months, Steven regained his ability to run five times a week and is now preparing for a 10K race. The key takeaway is that rehab exercises should be challenging and make you feel stronger. If they are too easy, they may not be effective in helping you recover. Takeaways Many runners question the effectiveness of their rehab exercises in helping them recover from injuries and get back to running. Generic exercises that do not address the specific needs of runners may not be effective in promoting recovery. Building strength and power in the muscles is crucial for absorbing the high impact forces of running. Rehab exercises should be challenging and make you feel stronger. If they are too easy, they may not be effective in helping you recover.

Connect with Mike James: Instagram: @the_endurance_physio Summary In this episode, Matthew Boyd interviews Mike James, an endurance physiotherapist, about the reasons why rehab for running injuries may not go well. They touch on the role of patience, the potential pitfalls of underloading or overloading, and the importance of setting realistic timelines for recovery. Overall, the episode emphasizes the need for a personalized and tailored approach to rehab for running injuries. Mat and Mike focus on the importance of communication, collaboration, and specificity in rehab and running guidance for runners. They emphasize the need for runners to be involved in the planning process, have a clear understanding of their rehab program, and have realistic expectations of the timeline for recovery. The episode also highlights the need for therapists to provide detailed and specific exercise prescriptions, tailored to the individual runner's needs. It warns against cookie-cutter approaches and emphasizes the importance of individualized care. Takeaways Communication and collaboration between the runner and the therapist are crucial for successful rehab. Precision in the rehab plan, including specific guidelines for running frequency, intensity, and duration, is important. Patience is necessary as running injuries may take longer to heal than expected. Underloading or overloading can hinder the recovery process, and finding the right balance is key. Setting realistic timelines for recovery and adjusting the plan as needed is essential. Runners should be involved in the planning process and have a clear understanding of their rehab program and running guidelines. Therapists should provide detailed and specific exercise prescriptions tailored to the individual runner's needs. Realistic expectations of the timeline for recovery should be communicated to runners. Chapters 00:00 Introduction and Background 03:08 When Rehab for Running Injuries Doesn't Go Well 08:26 Factors Contributing to Cyclical or Prolonged Injuries 14:49 The Runner's Role in Sabotaging Recovery 23:39 The Importance of Communication and Precision in Rehab 33:01 Specificity in Exercise Prescription 38:07 Setting Realistic Expectations 43:48 The Need for a Collaborative Approach Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

The Knee Pain Video that Miranda referenced: https://matthewboydphysio.com/runners-knee-masterclass/ Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/ Summary Miranda Phillips, a runner who had experienced multiple injuries and surgeries, shares her journey of getting back into running with the help of the Fix My Running coaching program. She initially turned to running as a way to escape and clear her head after having children. However, she started experiencing knee and ankle injuries that hindered her running progress. Miranda reached out to Mat after seeing an ad on Facebook and decided to give it a shot, despite feeling skeptical. With the guidance and support of the Fix My Running program, Miranda was able to overcome setbacks, adjust her training, and build her running endurance. She now feels confident and optimistic about her running future, with goals of running a half marathon and continuing to improve her speed. Takeaways Running can be a valuable form of stress relief and escape for individuals, especially those with limited time for other forms of exercise. Experiencing injuries and setbacks in running can be discouraging, but with the right guidance and support, it is possible to overcome them and continue progressing. Understanding the difference between pain that can be trained through and pain that requires adjustment or rest is crucial for long-term running success. Having a positive mindset and being grateful for the ability to run can greatly enhance the running experience and motivation to continue. Working with a coach who understands both the physical therapy and running aspects can provide valuable insights and support in overcoming injuries and improving performance.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the often-overlooked role of running shoes in injury prevention and recovery. He emphasizes that while shoes are a factor, they are not the most critical element in ensuring pain-free running. Instead, he highlights the importance of resilience, muscular strength, and biomechanics, structured in a priority pyramid. Boyd argues that runners should focus on building resilience and strength before worrying about the specifics of their footwear. He also addresses when shoes might matter and encourages runners to seek help for injuries by focusing on the underlying components rather than just the shoes. Takeaways Running shoes are not the primary concern for injury prevention. The three critical components of pain-free running are resilience, strength, and biomechanics. Resilience is the most important factor in avoiding injuries. Muscular strength significantly impacts injury recovery and prevention. Biomechanics, while important, is the least critical of the three components. Runners should focus on building resilience and strength first. Shoes can influence biomechanics but are not the main focus. It's okay to choose shoes based on comfort and preference. If shoes cause immediate pain, they may be the issue. Consulting a professional can help identify the root cause of running injuries.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary This episode explores the complex relationship between knee arthritis, running, and weight loss. Matthew addresses common misconceptions about knee health, emphasizing that while obesity is correlated with knee arthritis, the relationship is more physiological than mechanical. He advocates for a holistic approach to health, suggesting that improving overall health can lead to better knee health, and challenges the notion that runners are damaging their knees. The discussion concludes with practical advice for individuals dealing with knee arthritis, encouraging them to focus on health improvements rather than avoidance of activities like running. Takeaways Knee arthritis is often misunderstood as wear and tear. Obesity significantly correlates with knee arthritis risk. Exercise, including running, can be beneficial for knee health. Strength training is recommended for those with knee arthritis. Overall health impacts knee joint health significantly. Losing weight improves knee health through overall health benefits. Runners tend to have healthier knees than non-runners. Avoiding physical activity can lead to worse health outcomes. Knee arthritis should be viewed as a sign of joint health. Improving health can lead to reduced knee pain.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Show Notes on Website Summary Lois, a runner who suffered a knee injury, struggled to recover and get back to running. She had a meniscal tear and arthritis in her knee, which prevented her from participating in activities she loved, such as running and hiking. Lois tried physical therapy and strength exercises, but she still experienced pain when running. She reached out for help and was advised to start running again, even if it was painful at first. Over the course of 16 months, Lois gradually increased her running and strength training, monitoring her pain response. Eventually, she was able to run a 10K race pain-free and even planned to participate in a half marathon. The key takeaway is that running injuries take time to heal, and progress should be measured in months, not weeks. Takeaways Running injuries can take months to heal, and progress should be measured in months, not weeks. Building muscle strength is important for recovering from knee pain, but strengthening the structures of the knee is equally important. Gradually increasing running and strength training while monitoring pain response can help the knee adapt and become more resilient. Comparing running ability and pain levels month to month can help track progress and determine if the current approach is effective.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Annual Training Plan Template Summary Periodization is a training method that involves focusing on different aspects of training at different times of the year. It can be intimidating, but it is actually quite simple. Most recreational runners already periodize their training without realizing it. The five primary periods of periodization are strength, base, build, race, and recovery. Strength period focuses on increasing muscular strength, base period establishes a foundation of fitness, build period focuses on race-specific training, race period is for the actual race, and recovery period allows for rest and mental rejuvenation. Alternating between strength and base periods during the off-season is recommended. Takeaways Periodization involves focusing on different aspects of training at different times of the year. Most recreational runners already periodize their training without realizing it. The five primary periods of periodization are strength, base, build, race, and recovery. Alternating between strength and base periods during the off-season is recommended. Periodization helps prevent injuries and optimize performance.

4-Week Sleep Optimizer If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary Getting good quality sleep is elusive for many people, but it is crucial for overall health and performance. In this episode, Matthew Boyd shares practical tips to improve the quality and regularity of sleep. He emphasizes the importance of having a consistent daily routine, including a specific lights on and lights off time. Other tips include getting fresh air in the morning, avoiding screens in bed, and reducing alcohol consumption. Boyd also provides a sleep optimizer tool to track progress and make adjustments. Takeaways Consistency is key for improving sleep quality and regularity. Having a specific lights on and lights off time helps regulate the sleep-wake cycle. Getting fresh air in the morning can help start the wake window and establish a circadian rhythm. Avoiding screens in bed and reducing alcohol consumption can improve sleep quality. Using a sleep optimizer tool can track progress and identify factors that influence sleep.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary Many people with knee pain are diagnosed with arthritis, but this doesn't necessarily mean they can't run or participate in physical activities. Studies have shown that a significant number of individuals without knee pain actually have signs of arthritis on their MRIs. The presence of arthritis on a scan does not predict future problems or pain levels. While there is a relationship between arthritis severity and pain, it is not linear, and many people with arthritis have no pain at all. Strength training and comprehensive rehabilitation programs can help reduce knee pain and improve function, even in the presence of arthritis. Takeaways Having arthritis on an MRI does not necessarily mean you can't run or participate in physical activities. Many people without knee pain have signs of arthritis on their MRIs. The presence of arthritis on a scan does not predict future problems or pain levels. Strength training and comprehensive rehabilitation programs can help reduce knee pain and improve function, even in the presence of arthritis.

Summary Janalee Whalen shares her journey with running, from starting as a bucket list item to achieving her goal of running a 10K in under an hour. She initially struggled with high heart rates and difficulty following heart rate zones, but after working with a coach and recalibrating her heart rate zones, she saw significant improvements in her speed and enjoyment of running. Janalee's story highlights the importance of personalized heart rate training and the impact it can have on a runner's progress and overall experience. Takeaways Personalized heart rate training can lead to significant improvements in speed and enjoyment of running. Calibrating heart rate zones is crucial for accurate training and progress. Focusing on specific goals, such as running a 10K in under an hour, can provide motivation and drive for training. As runners progress and improve, they may need to adjust their training strategies to continue making gains. Chapters 00:00 Introduction and Background 03:10 Struggles with Heart Rate and Training 09:59 Frustrations and Seeking Help 13:35 Calibrating Heart Rate Zones and Seeing Progress 19:52 Deciding on the Next Challenge 23:38 The Impact of Personalized Heart Rate Training Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary Running injuries should be speed bumps, not roadblocks. Despite advancements in research, technology, and training, running injury rates remain high. This is due to the repetitive nature of running and the weakening of the modern human body. However, by focusing on building muscles, strengthening structures, and refining technique, runners can overcome injuries and continue their running journey. The goal is to make running injuries minor inconveniences that slow us down temporarily, rather than catastrophic events that change the trajectory of our lives. Takeaways Running injury rates are alarmingly high, despite advancements in research and technology. The modern human body is weakened and more vulnerable to injuries due to our sedentary lifestyle. Focusing on building muscles, strengthening structures, and refining technique can help runners overcome injuries. Injuries should be viewed as speed bumps that temporarily slow us down, rather than roadblocks that stop us from running.

Summary Lois Jacobs, a dedicated runner, shares her journey of overcoming a knee injury and reclaiming her passion for running. Her perseverance, setbacks, and ultimate success serve as an inspiring story of resilience and determination. Takeaways Lois's journey highlights the importance of perseverance and determination in overcoming setbacks and achieving success. The impact of injury on physical and mental well-being, and the role of resilience in the recovery process. The significance of finding joy and fulfillment in one's passion, and the positive impact it has on overall well-being. Chapters 00:00 Introduction and Welcome 03:06 The Onset of Injury and Recovery Journey 09:01 Challenges and Setbacks in Recovery 13:08 Turning Point and Positive Progress 16:05 Looking Ahead: Future Goals and Aspirations Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

Runner's Mobility Screen Video If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, physiotherapist Matthew Boyd discusses the topic of mobility in runners and whether it is necessary for injury prevention and performance improvement. Mat explains that mobility refers to joint range of movement and that runners commonly believe they need good mobility to avoid injuries and enhance performance. However, he argues that runners do not require as much mobility as other athletes and that having sufficient mobility is enough for running. The episode also highlights the potential harm of excessive focus on mobility, such as feelings of guilt and the diversion of resources from more important aspects of rehabilitation. Mat then provides a simple mobility screen for runners to determine if they have enough mobility for running. Takeaways Runners commonly believe they need good mobility to avoid injuries and improve performance. Having sufficient mobility is enough for running, and excessive mobility may not provide significant benefits. Excessive focus on mobility can lead to feelings of guilt and divert resources from more important aspects of rehabilitation. A simple mobility screen can help runners determine if they have enough mobility for running.

YouTube video of this episode 8-Week Macro Tracker 8-Week Macro Tracker Example Precision Nutrition Macro Calculator You Can’t Outrun a Bad Diet | With Brian St. Pierre, Registered Dietician Summary In this episode, Matthew discusses the benefits of tracking macros for runners. The three main reasons for tracking macros are improving performance, recovering from injury, and achieving weight loss or body recomposition. The episode emphasizes the importance of understanding individual macro needs and adjusting them accordingly. Matthew provides practical tips on how to track macros using Precision Nutrition's macro calculator and portion sizes based on the size of your hand. He suggests an eight-week macro tracking challenge, focusing on tracking one macro at a time to develop healthy eating habits. Takeaways Tracking macros can be beneficial for runners in terms of improving performance, recovering from injury, and achieving weight loss or body recomposition. Precision Nutrition's macro calculator and portion sizes based on the size of your hand can make macro tracking easier and more practical. An eight-week macro tracking challenge, focusing on one macro at a time, can help develop healthy eating habits and identify areas for improvement. Understanding individual macro needs and adjusting them accordingly is important for optimizing nutrition and achieving specific goals. If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us ⁠https://matthewboydphysio.com/booking/⁠ Running Fundamentals Course ⁠https://matthewboydphysio.com/running-fundamentals-course/⁠ Instagram ⁠https://www.instagram.com/matthewboydphysio/⁠

Summary Jessica, an aspiring ultra runner, shares her journey of overcoming knee pain and achieving success in her races. She started running in 2020 and quickly fell in love with the challenge and adventure of trail running. However, she began experiencing knee pain that hindered her progress. Frustrated and unsure of how to fix her knee pain, she came across a running program that focused on strength training and proper running form. With the guidance of the coaching team, Jessica started incorporating weight training and specific running workouts into her routine. Within six weeks, she noticed significant improvements in her knee pain and overall strength. She went on to complete a 38-mile race, finishing first among females and 10th overall, without any knee pain. Jessica's next goal is to complete a 50-mile race and eventually work towards a 100-mile race. Takeaways Incorporating strength training and proper running form can help alleviate knee pain and improve overall running performance. Consistency and dedication to a training program are key to achieving success in ultra running. Listening to your body and making adjustments to training when necessary is important for injury prevention. Setting long-term goals and focusing on the bigger picture can help overcome doubts and setbacks along the way. Chapters 00:00 Introduction and Background 02:59 Discovering a Passion for Running and Facing Knee Pain 08:09 Considering a Break from Running and Reevaluating Goals 12:06 Finding Hope in a Different Approach to Knee Pain 15:28 Starting the Training Program and Building Awareness 22:28 Preparing for a 38-Mile Race and Overcoming Doubts 24:28 Achieving Success in the 38-Mile Race 30:57 Looking Ahead to Future Goals Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary Jessie initially sought help for plantar fascia pain and successfully recovered. She then trained for a 50K race, but experienced IT band pain during the race. Upon review, Matthew and Jessie discovered that her training lacked exposure to the type of terrain she would encounter in the race. The rate of elevation change is crucial in avoiding injury and improving performance in ultra trail races. Exposure to trails with the desired elevation profile is also important for recovery from injuries. Training on trails that mimic the race's elevation profile is essential. Two-thirds of training runs should be on trails with a similar rate of elevation change. Strategic decision-making and scheduling are necessary to ensure adequate training on appropriate trails. Takeaways Training on trails that mimic the race's elevation profile is crucial for avoiding injury and improving performance in ultra trail races. Two-thirds of training runs should be on trails with a similar rate of elevation change as the race. Exposure to trails with the desired elevation profile is important for recovery from injuries. Strategic decision-making and scheduling are necessary to ensure adequate training on appropriate trails. ⁠⁠⁠Rate of Elevation Change (REC) Difficulty⁠⁠⁠

The association between running volume and knee osteoarthritis prevalence: A systematic review and meta-analysis Robert Buhmann: X: @buhmannrobert Research Gate Myles Burfield Clinic Website Research Gate Summary In this episode, physiotherapist Matthew Boyd interviews Rob Buhmann and Myles Burfield about their systematic review and meta-analysis on the association between running volume and osteoarthritis prevalence. The episode covers the background of the study, the findings, and implications for runners with knee issues. They delve into the impact of age, previous injuries, and the role of running in knee health. The guests provide valuable insights and evidence-based perspectives on the topic. Takeaways Running is not detrimental to knee health, and there is no evidence that running more than 50K a week is bad for the knees. The risk of knee health in older athletes is influenced by their loading history, particularly during adolescence. Individuals with a history of traumatic knee injuries can still engage in marathon running if they gradually build up and monitor their knee's response. Pain, swelling, and range of motion are important indicators of knee health and tolerance to running, especially for individuals with knee issues. The association between running and knee health is influenced by metabolic health, lifestyle, and loading history, rather than just mechanical wear and tear on the joints. Chapters 00:00 Introduction and Background of the Study 03:12 The Impact of Running on Knee Health 05:45 Age and Knee Health: Understanding the Risk 09:47 Marathon Running and Knee Health: A Closer Look 15:06 Assessing Knee Health and Tolerance to Running Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary Jessica, an aspiring ultra trail runner, struggled with knee pain and swelling that prevented her from running longer distances. She tried various remedies but nothing seemed to work. After reading a post about runners having healthier knees, she decided to seek help. She spoke with Matthew Boyd, who explained the importance of strength training to protect the knees. Jessica was initially concerned about muscle soreness from strength training, but Matthew assured her that it was a normal phase that would gradually improve with repeated exposure. Jessica followed a progressive strength training program and was able to integrate it with her running training. She successfully completed a 38-mile trail race without knee pain and went on to win the race. The key takeaway is that strength training is essential for runners, and while muscle soreness may occur initially, it diminishes over time. Takeaways Strength training is crucial for runners to protect their knees and improve performance. Muscle soreness, known as delayed onset muscle soreness (DOMS), is a normal phase that occurs after unaccustomed exercise and gradually diminishes with repeated exposure. Runners can incorporate strength training into their training regimen by gradually increasing volume and intensity. It is possible to run with muscle soreness, but harder runs should be avoided until the soreness subsides. A progressive strength training program can help runners build the necessary strength to support their knees and prevent injuries. Seeking guidance from a professional can provide personalized advice and ensure the effective integration of strength training with running.

Summary Marcela shares her journey into running, overcoming back and knee injuries, and achieving her goals. She started running during the pandemic and fell in love with the freedom and enjoyment it brought. Despite her initial concerns about her back, she reached out to Matthew Boyd for help and started training with him. She experienced setbacks with her knee but diligently followed the training plan and recovered quickly. Marcela successfully completed the Vancouver Marathon and is now preparing for the Mont Blanc race. Her story is inspiring and showcases the importance of perseverance and listening to your body. Takeaways Running can provide a sense of freedom and enjoyment, even for beginners. Overcoming injuries requires proper training and listening to your body. Diligence and perseverance are key to achieving running goals. Having a supportive coach can make a significant difference in performance and recovery. Chapters 00:00 Marcela's Background in Running 03:06 Overcoming Back Pain and Starting Running 05:23 Seeking Help from Matthew Boyd 08:20 The Mexico City Marathon Experience 12:14 The 50k Race and Recovery 14:57 Dealing with a Knee Setback 20:47 The Vancouver Marathon Experience 25:13 Preparing for the Mont Blanc Race Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary This episode discusses how to determine your race pace for distances you haven't done before or haven't done in a long time. The method described involves doing fast finish long runs in the weeks leading up to the race. For a 10K, the last 15 minutes of the long run are done at race pace. For a half marathon, the last 30 minutes are done at race pace. And for a marathon, the last 30 minutes of the long run are done at race pace. The average pace during these fast finish portions is used to estimate the race pace. The episode also emphasizes the importance of pacing during the race and making a decision on whether to speed up or slow down at three-quarters of the race distance. Takeaways To determine your race pace for a new distance, do fast finish long runs in the weeks leading up to the race. For a 10K, do the last 15 minutes of the long run at race pace. For a half marathon, do the last 30 minutes of the long run at race pace. For a marathon, do the last 30 minutes of the long run at race pace. Use the average pace during the fast finish portion to estimate your race pace. During the race, aim for an even split or a negative split, running the same pace or faster in the second half of the race. Make a decision on whether to speed up or slow down at three-quarters of the race distance.

My Carb Loading Plan Carb Loading Calculator If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Carb loading is the process of increasing carbohydrate intake in the days leading up to a long race to top up glycogen stores in the muscles. It helps prevent running out of carbohydrates during the race and improves performance. The recommended carb loading period is two days for a half marathon and three days for a marathon or longer. The type of food to eat during carb loading includes potatoes, pasta, rice, oatmeal, cereal, bread, bagels, fruits, veggies, candy, and sports drinks. High-fat foods like creamy pasta sauces, pizza, muffins, cakes, chocolate, and takeout food should be avoided or consumed in minimal amounts. Weight gain during carb loading is due to water weight, not fat. Rehearsing the carb loading plan prior to the race is recommended to get used to the food and make adjustments. The amount of carbs needed per day during carb loading can be calculated using a carb loading calculator and can be translated into palm-sized portions for easier visualization.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses how to taper effectively for a race. Tapering involves reducing training volume and intensity in the lead up to a race to improve performance. The main benefits of tapering are allowing the body to fully recover from training and topping up glycogen stores. Boyd provides guidelines for tapering based on the duration of the race, recommending a two-week taper for marathons or longer and a one-week taper for shorter races. He also advises on adjusting strength training during the taper period to avoid soreness. Takeaways Tapering involves reducing training volume and intensity in the lead up to a race to improve performance. Tapering allows the body to fully recover from training and ensures glycogen stores are topped up. For marathons or longer races, a two-week taper is recommended, while shorter races require a one-week taper. Strength training during the taper period should be adjusted to avoid soreness.

If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/ Summary Caitlin Miller shares her journey of overcoming injury and returning to running. She started running casually in New York City and gradually became more serious, setting goals to run the world majors. However, she experienced a stress fracture in her hip, which was a setback in her training. She took the injury seriously, went through physical therapy, and gradually built her strength and mileage back up. She ran the London Marathon but didn't have the experience she had hoped for. She then set her sights on the Tokyo Marathon and had a much more enjoyable and successful race. Now, she is preparing for the Berlin Marathon and has learned to set time goals and trust her training. Takeaways Overcoming injury and returning to running requires patience, dedication, and proper rehabilitation. Setting time goals and trusting the training process can lead to successful and enjoyable races. Strength training and smart training methods are essential for injury prevention and improved performance. Having a positive mindset and embracing the journey can make the running experience more fulfilling. Chapters 00:00 Introduction and Background 09:00 Rehabilitation and Return to Running 26:01 Looking Ahead to the Berlin Marathon 33:09 Lessons Learned and Changing Relationship with Running

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary Latent pain, or pain that occurs after running, is a common issue for many runners. It is important to manage latent pain correctly in order to prevent further injury and promote healing. Latent pain can be caused by various factors, including physiological, mechanical, and psychological reasons. To manage latent pain, a traffic light system can be used. Green pain indicates mild pain that can be ignored and the run can continue as planned. Red pain indicates severe pain that requires stopping the run and modifying the training plan. Orange pain is moderate and requires caution and monitoring. It is important to record latent pain in the training log to track progress and adjust the training plan accordingly. Takeaways Latent pain is pain that occurs after running, either later in the day or the following morning. Managing latent pain correctly is important to prevent further injury and promote healing. A traffic light system can be used to manage latent pain, with green indicating mild pain that can be ignored, red indicating severe pain that requires stopping the run, and orange indicating moderate pain that requires caution. It is important to record latent pain in the training log to track progress and adjust the training plan accordingly.

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary Hedie started running to improve her health and avoid potential health problems. However, life events disrupted her running routine, and she struggled to stay consistent. She realized that she needed accountability to overcome her excuses and stay on track. With the support of an accountability angel, Hedie was able to regain her consistency and enjoy running again. Matthew author also shared his own need for accountability and emphasized the importance of seeking help to overcome the evil excuse devil. The episode highlights the serious consequences of inconsistency and the power of accountability in achieving long-term success. Takeaways Consistency is key in maintaining a running routine and achieving long-term success. Having an accountability angel or support system can help overcome excuses and stay on track. Seeking help and accountability is important, even for experienced runners. Long-term accountability and performance coaching can help maintain consistency and reach higher goals.

The Foot and Ankle in Ultramarathon Runners: Results of the Ultrarunners Longitudinal TRAcking (ULTRA) Study If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary A study found that 71% of ultramarathon runners reported foot or ankle injuries in the previous 12 months, with plantar fasciitis and Achilles tendonitis being the most common. Many runners attribute these injuries to flat feet and lack of flexibility. However, the study found no connection between flat feet or flexibility and the occurrence of injuries. The study emphasized the importance of calf strength in injury prevention, as the calf muscles do the majority of the work when running. Strengthening the calves through exercises like calf raises is recommended for long-term injury prevention. Seeking professional help may be necessary for persistent injuries. Takeaways 71% of ultramarathon runners reported foot or ankle injuries in the previous 12 months. There is no connection between flat feet or flexibility and the occurrence of foot and ankle injuries. Calf strength is crucial for injury prevention, as the calf muscles do the majority of the work when running. Investing in calf strength through exercises like calf raises is recommended for long-term injury prevention.

Low Cadence Drill⁠ ⁠Slow Speed Up Drill⁠ ⁠Pogo Bouncing with Band⁠ ⁠Double Jump with Band⁠ If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us ⁠https://matthewboydphysio.com/booking/⁠ Running Fundamentals Course ⁠https://matthewboydphysio.com/running-fundamentals-course/⁠ Instagram ⁠https://www.instagram.com/matthewboydphysio/⁠ Summary In this episode, Matthew Boyd discusses three common running technique errors: low cadence, overstriding, and knock knee running. He provides drills to address each of these errors and improve running performance. The first drill focuses on increasing cadence, aiming for a step rate between 170 and 190 steps per minute. The second drill helps reduce overstriding by running on the spot and gradually increasing speed while maintaining proper foot placement. The third drill uses pogo jumps with a resistance band to discourage knock knee running. These drills can help runners improve their technique and reduce the risk of injury. Takeaways Low cadence, overstriding, and knock knee running are common running technique errors that can impact performance and increase injury risk. Increasing cadence to a range of 170-190 steps per minute can improve running economy and reduce energy expenditure. Running on the spot and gradually increasing speed while maintaining proper foot placement can help reduce overstriding. Pogo jumps with a resistance band can discourage knock knee running and improve running efficiency.