The Adaptive Zone
By Matthew Boyd
My name is Matthew Boyd, I'm a Physiotherapist and Running Coach.
If you are injured and want some help, book a free call with us:
matthewboydphysio.com/booking/
The Adaptive ZoneMay 05, 2021
Will Runner’s Knee Heal By Itself?
Runner’s Knee Masterclass: https://www.fixrunning.com/replay
https://bjsm.bmj.com/content/47/4/227
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/
https://www.instagram.com/matthewboydphysio/
Summary
Researchers from the University of Melbourne conducted a study on patellofemoral pain, commonly known as runner's knee. The study aimed to determine if the condition would heal on its own without intervention.
The findings revealed that patellofemoral pain is not self-limiting, with 40% of participants still experiencing significant pain and disability after one year.
Factors such as initial pain intensity, duration of pain, and level of disability were found to influence the persistence of symptoms. Early intervention was emphasized as crucial in preventing long-term issues.
Takeaways
- Patellofemoral pain, or runner's knee, does not heal on its own and requires intervention.
- 40% of individuals with patellofemoral pain still experience significant pain and disability after one year.
- Factors such as initial pain intensity, duration of pain, and level of disability influence the persistence of symptoms.
- Early intervention is crucial in preventing long-term issues.
Why to Avoid Running Comfortably Hard
In this episode, Matthew Boyd interviews Bill Kossmann, a runner who experienced a loss of motivation and struggled with back pain during his training.
Bill shares his journey of starting running later in life, progressing to ultra marathons, and eventually feeling obligated to participate in races. He discusses the negative impact of lacking structure and guidance in his training, as well as the demoralizing experience of being injured during a race.
Bill explains how working with a coach and implementing a new training plan has helped him regain his love for running and improve his back pain. He shares his future goals and the enjoyment he now finds in the overall fitness aspect of running.
Takeaways
- Having a structured training plan and guidance from a coach can help improve motivation and performance in running.
- Running solely for the sake of meeting others' expectations can lead to a loss of enjoyment and burnout.
- Addressing underlying issues, such as back pain, can significantly impact running performance and overall well-being.
- Finding a balance between structure and flexibility in training allows for adaptation to personal circumstances and goals.
Chapters
- 00:00 Introduction and Background
- 01:05 Starting Running and Progression
- 06:05 Injury and Frustration
- 10:36 Seeking Change and Working with a Coach
- 14:42 New Training Structure and Gym Work
- 20:38 Improvement in Back Pain
- 22:40 Future Goals and Enjoyment of Running
- 25:08 Conclusion
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:
Does Foam Rolling Help With IT Band Syndrome?
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/
https://www.instagram.com/matthewboydphysio/
Fixing My IT Band Syndrome: https://matthewboydphysio.com/fixing-my-it-band-syndrome/
Summary
Many runners believe that foam rolling is essential for IT band rehab. The theory behind it is that tightness in the IT band causes compression and friction, leading to pain.
However, a recent study found that foam rolling for IT band syndrome is ineffective. The study found no difference in flexibility or stiffness between the foam rolling, stretching, and control groups.
This suggests that foam rolling is a waste of time for IT band syndrome. Alternative approaches may be more effective, and seeking professional help is recommended for those struggling with IT band pain.
If You Have a Line, Cross It
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/
https://www.instagram.com/matthewboydphysio/
Summary
Steve, an active individual, developed Achilles tendinopathy after starting trail running during the pandemic. After trying various treatments without success, he realized that rehab was the answer. After reaching out for guidance to develop a three-phase plan, Steve gradually built up his tendon resilience and returned to trail running. His determination to overcome the challenge and cross his line led to his success. The conversation emphasizes the importance of rehab, gradual progression, and seeking help to overcome running limitations.
Takeaways
- Rehabilitation is often the key to overcoming running injuries and limitations.
- Gradual progression and patience are crucial in building tendon resilience.
- Seeking guidance from experts and podcasts can provide valuable insights and strategies.
- Crossing your line and facing your running challenges head-on is essential for long-term success.
Running and Knee Arthritis - What About All That Pounding!?
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/
https://www.instagram.com/matthewboydphysio/
Summary
This episode explores the relationship between running and knee arthritis. Jean, a runner diagnosed with arthritis, had given up on running due to concerns about worsening her condition. However, after hearing an interview that challenged the conventional wisdom, she sought guidance on how to safely resume running.
The episode highlights the research showing that running is not harmful to knees and can actually be beneficial. It emphasizes the importance of overall health and the misconception that knee arthritis is solely caused by running. The three-step runner's knee protocol is introduced, focusing on muscle strengthening, structural reinforcement, and training refinement. Jean's success story demonstrates the potential for long-term running and physical fitness despite arthritis.
Takeaways
- Running is not bad for knees and can be beneficial for individuals with knee arthritis.
- The health of the knee joint is influenced by overall health and fitness.
- The three-step runner's knee protocol involves muscle strengthening, structural reinforcement, and training refinement.
- Continuing to run and maintain physical fitness can improve quality of life and prevent the progression of knee arthritis.
Off-Season Nutrition for Runners | with Emily Moore, Registered Dietician
Connect with Emily Moore
In this episode, Matthew Boyd interviews Emily Moore, a registered dietitian and running coach, about fueling in the off-season. They discuss topics such as focusing on body composition, preparing for high volume training, diet for older runners, the importance of blood tests, and where to learn more from Emily.
Takeaways
- The off-season is a good time to focus on body composition goals, such as losing body fat or gaining muscle.
- When focusing on body composition, it's important to avoid extreme diets and instead make small adjustments to calorie intake and macronutrient distribution.
- Strength training is important during the off-season to support muscle mass and body composition goals.
- Older runners should pay attention to their protein intake to prevent muscle loss and support recovery.
- Regular blood tests can help identify any nutrient deficiencies and guide the use of supplements.
Chapters
00:00 Introduction and Background
03:30 Focusing on Body Composition in the Off-Season
15:35 Preparing for High Volume Training
26:38 Diet for Older Runners
32:01 Importance of Blood Tests and Supplements
33:31 Where to Learn More from Emily
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:
Build the Muscles to Alleviate 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/
https://www.instagram.com/matthewboydphysio/
Summary
Runner's knee is a common condition that affects runners and can cause various types of knee pain. The primary cause of knee pain in runners is the high amount of stress and force exerted on the knee during running.
Strength training is crucial for preventing and managing runner's knee, as stronger muscles can better absorb and attenuate the forces experienced by the knee. Compound exercises like squats and lunges, as well as calf raises, are effective for strengthening the leg muscles.
Power training, such as squat jumps and sprint intervals, is also important for developing quick muscle activation and explosive strength. Implementing these training strategies can help runners avoid knee pain and improve their overall performance.
Takeaways
- Runner's knee encompasses various conditions that cause knee pain in runners.
- The high forces experienced by the knee during running contribute to the development of knee pain.
- Strength training is essential for preventing and managing runner's knee.
- Power training and sprint intervals can further enhance muscle strength and activation.
Release the Constraint on Your Running 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/
https://www.instagram.com/matthewboydphysio/
Summary
The episode emphasizes the importance of identifying and releasing constraints to improve performance, using the example of Scott. Scott, a former professional wakeboarder and current trauma surgeon, wants to qualify for the Ironman 70.3 World Championship but is hindered by knee pain. The episode focuses on identifying and releasing the constraint that is holding Scott back from improving his running performance.
Scott was guided through a three-step plan, involving pulling out of a race, resolving the knee pain, and gradually building up training. Scott diligently followed the plan and experienced progress, eventually returning to full training. He is now preparing for his world championship qualification attempt.
Takeaways
- Identify the constraint that is holding you back from improving your performance.
- Release the constraint to improve your performance.
- Constraints can be related to muscular endurance, hydration and fueling, aerobic base, top-end speed, mental fortitude, or pain.
- If pain is the constraint, seek help to release it and improve your performance.
Prepare The Child for The Road, Not The Road for The Child
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/
https://www.instagram.com/matthewboydphysio/
Summary
This episode explores the concept of preparing the child for the road, not the road for the child, and relates it to runner's knee. It discusses the common strategies for rehabilitating runner's knee, which focus on reducing stress on the knee.
However, this episode suggests an alternative approach of preparing the child (or the knee) for the road by making them stronger and more resilient. This is achieved through gradually increasing the stress on the knee, using running as a tool for knee strength.
Takeaways
- Instead of trying to control the external environment, focus on making the child (or knee) more capable and resilient.
- Rehabilitation strategies for runner's knee often aim to reduce stress on the knee.
- Running is an effective tool for strengthening the knee and preparing it for the stresses of running.
- Start with the amount of running that the knee can tolerate and gradually increase it to make the knee stronger and more resilient.
All Running Injuries Are The Same
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/
https://www.instagram.com/matthewboydphysio/
Summary
In this conversation, Matthew Boyd discusses the three things needed to get back to full training after a running injury. Using the metaphor of a mountain climber, he explains that strength, endurance, and support are essential for recovery. He provides examples of common running injuries, such as runner's knee, Achilles tendinopathy, and shin splints, and explains how the same three principles apply to each.
Boyd then outlines a general rehabilitation strategy, including strength training and gradually increasing running volume and speed. He emphasizes the importance of seeking support, whether through educational resources or professional guidance, to ensure successful recovery.
Takeaways
- All running injuries require three things to get back to full training: strength, endurance, and support.
- Strength training is crucial for absorbing impact and protecting injured tissues.
- Building endurance in the injured tissues involves gradually increasing running volume and speed.
- Seeking support, whether through educational resources or professional guidance, is important for successful recovery.
Chapters
00:00 Introduction: The Three Things Needed to Get Back to Full Training
05:20 Example 1: Runner's Knee
15:29 Example 2: Achilles Tendinopathy
17:46 Example 3: Shin Splints
20:48 Rehabilitation Strategy
25:16 The Importance of Support
From Patellar Tendinopathy to Berlin Marathon | Chris' Story
In this episode, Matthew Boyd interviews his client, Chris, about his running journey and struggles with knee pain. Chris shares how he started distance running and eventually qualified for the Boston Marathon. However, he reached a plateau and decided to change his training program, which led to knee pain and injuries.
Chris tried various treatments and exercises but didn't find a long-term solution until he started working with Matthew. Through a combination of strength training and running, Chris was able to overcome his knee issues and achieve his running goals. He successfully completed the Berlin Marathon and is now looking forward to future races.
Chris Capicio shares his experience of overcoming a year-long knee injury and returning to marathon running without pain. He emphasizes the importance of setting new running goals, trying something different when previous methods fail, seeking professional help, and identifying and solving the problem. Chris's journey serves as an inspiration for runners who are going through similar challenges.
Takeaways
- Consistent training and a focused program can help overcome running plateaus and achieve new goals.
- Seeking professional help and following a comprehensive treatment plan is crucial for long-term success.
- Strength training is an essential component of injury prevention and performance improvement for runners.
- Patience, trust in the process, and a long-term perspective are key to overcoming running injuries and setbacks. Set new running goals to stay motivated and focused.
- If something isn't working, try a different approach.
- Seek professional help from experts with a track record of success.
- Identify the problem before working on the solution.
Chapters
00:00 Introduction and Background
03:09 Plateau and Knee Pain
08:16 Seeking Professional Help
14:41 Diagnosis and Treatment Plan
19:10 Initial Progress and Optimism
24:27 Transition to Preseason Training
29:50 Training Through the Summer
37:36 Race Preparation and Success
47:24 Looking Forward
48:01 Setting New Running Goals
49:19 The Importance of Trying Something Different
50:23 Seeking Professional Help
51:15 Identifying and Solving the Problem
52:11 Reflections on the Journey
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:
How Do I Hydrate for My Long Run?
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/
https://www.instagram.com/matthewboydphysio/
Other Episodes on Hydration mentioned in the show:
https://matthewboydphysio.com/how-much-water-should-you-drink-when-running/
https://matthewboydphysio.com/how-do-you-hydrate-for-running/
Summary
This conversation provides a starting point for developing a hydration strategy for long-distance runners. It covers the importance of hydration and electrolyte replenishment, as well as guidelines for fluid and sodium replacement.
The conversation emphasizes the average runner's needs and offers recommendations for electrolyte products. It also encourages customization and further optimization of the hydration strategy. The conversation concludes with an invitation to work with experts for personalized guidance.
Takeaways
- Hydration is crucial for long-distance runners, and a basic strategy is necessary.
- The average runner loses about one liter of fluid per hour and should aim to replace about half of it.
- Sodium is the most important electrolyte to replenish, with an average of 1000 milligrams per liter of sweat.
- Electrolyte products with higher sodium concentrations, such as LMNT and Precision Fuel and Hydration, are recommended.
- Customization and experimentation are key to finding the optimal hydration strategy.
- Further optimization and personalized guidance can be obtained by working with experts.
Chapters
00:00 Introduction: The Importance of Hydration for Runners
02:06 Fluid Losses and Replenishment
03:23 Replacing Fluid Losses
04:59 Electrolyte Replenishment
09:18 Choosing Electrolyte Products
12:04 Customizing Hydration Strategy
13:25 Next Steps: Getting More Sophisticated
14:32 Conclusion and Invitation
How Do You Taper Effectively? | with Sophie Lane, Exercise Physiologist
In this episode, physiotherapist and running coach Matthew Boyd interviews Sophie Lane, an exercise physiologist and running coach, about tapering for races. They discuss the theory behind tapering, the benefits of reducing training load, and the different methods of tapering. Sophie shares a case study of a runner she coached and explains how she tailored the tapering plan to the runner's individual needs and race goals.
They also address common questions about tapering, such as whether fitness is lost during the taper and how to manage anxiety and restlessness during this period. In this conversation, Matthew Boyd and Sophie discuss the importance of rest and recovery for runners. They emphasize the need to train less volume and allow the body to recharge and rebuild in order to be ready for race day.
They also explore alternative training methods that provide a different type of stimulus and stress to the body. Sophie shares that it's important to think about energy in versus energy out, rather than focusing solely on the load of the activity. They conclude by mentioning where listeners can find more information from Sophie.
Takeaways
Tapering involves reducing training load before a race to reduce fatigue and optimize performance.
The duration and intensity of the taper should be tailored to the individual's training age, experience, and race goals.
Maintaining some intensity during the taper helps maintain race pace and psychological confidence.
Strength training should also be tapered, reducing volume while maintaining intensity.
Anxiety and restlessness during the taper are normal, but reframing them as excitement and energy can be helpful.
Chapters
00:00 Introduction and Background
02:53 What is Tapering?
04:04 Benefits of Tapering
07:29 Case Study: Michaela's Taper
12:33 Tapering for Different Training Levels
15:49 Tapering Volume and Long Run
22:59 Maintaining Intensity During Taper
29:32 Tapering Strength Training
31:32 Race Results and Reflection
33:09 Common Questions about Tapering
37:54 The Importance of Rest and Recovery
38:20 Alternative Training Methods
38:48 Where to Find More Information
Connect with Sophie Lane
Stronger Stride Podcast on Tapering
Stronger Stride Instagram @strongerstride
Sophie's Instagram @sophielane
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/
Pain, Rest, Weakness. The Vicious Cycle 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/
https://www.instagram.com/matthewboydphysio/
Natalia wants to run her first marathon in Greece but has been struggling with hip pain and a recurring injury cycle. Traditional healthcare advice of rest has not been effective. Matthew Boyd shares the concept of the pain, rest, weakness cycle, where rest leads to weaker muscles and increased risk of injury. He also shares his personal experience with this cycle.
Matthew proposes a plan for Natalia that includes using running as rehab, adding strength training, and gradually increasing training volume. Natalia successfully completes her marathon pain-free and is now focused on improving her performance.
Takeaways
- Resting an injury can lead to weaker muscles and increased risk of injury.
- Using running as rehab can help break the pain rest weakness cycle.
- Strength training is important for building resilience in the body.
- Gradually increasing training volume based on pain reports can prevent re-injury.
Chapters
- 00:00 Natalia's Marathon Goal
- 01:13 Natalia's Injury Cycle
- 03:00 The Pain Rest Weakness Cycle
- 07:15 Matthew's Personal Experience
- 09:24 Matthew's Plan for Natalia
- 12:23 Natalia's Success
- 13:28 Natalia's Future Goals
- 14:56 Help for Others in the Same Cycle
- 15:26 Transition to Performance Coaching
From Knee Pain Down Stairs to Half Marathon Training | Bridget’s Story
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 In this episode, Matthew Boyd interviews Bridget Bohannon, a runner who experienced knee pain and sought solutions to get back to running. Bridget shares her background as a runner and the troubles she faced with knee discomfort. She discusses her previous attempts at physical therapy and the frustration of not seeing progress. Bridget then explains how she found hope and a new approach through working with Matthew. She describes the progress she has made in her running and her plans for the future. Overall, Bridget's story highlights the importance of finding the right treatment and maintaining hope in the face of setbacks. Takeaways Finding the right treatment approach is crucial for overcoming running injuries. A lack of progress can lead to pessimism and a loss of hope, but it's important to keep searching for solutions. A comprehensive approach that includes strength training, gait analysis, and gradual running progression can lead to significant improvements. Having a supportive coach and a structured plan can help runners regain confidence and achieve their running goals. Chapters 00:00 Introduction and Background 03:06 Troubles with Running 08:36 Diagnosis and Treatment 11:56 Lack of Progress and Pessimism 15:44 Finding Hope and a New Approach 23:25 Progress and Recovery 27:24 Working Towards Future Goals 32:39 Conclusion and Hope for the Future
Off-Season Training to Avoid Running Injuries | with Gab Lesnett, Physical Therapist
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 and Gab Lesnett discuss off-season training for runners. They address the importance of a base-building phase and the potential issues with jumping into a training program too quickly.
They also emphasize the need for maintaining speed work and incorporating plyometric training to improve tendon health and elasticity. Strength training is recommended to build overall strength and resilience.
The conversation highlights the importance of gradually increasing volume during the off-season and considering cross-training activities. Stretching and mobility work are discussed, with an emphasis on addressing specific issues rather than focusing solely on general flexibility. The episode concludes with information on how to connect with Gab Lesnett.
Takeaways
Gradually increase training volume during the off-season to avoid injury
Maintain speed work and incorporate plyometric training to improve tendon health
Include strength training to build overall strength and resilience
Address specific issues with stretching and mobility work
Chapters
00:00 Introduction
01:23 Discussion on off-season training
03:49 Importance of base building phase
05:09 Different goals and their impact on training
06:28 Addressing underlying issues in the off-season
07:37 Factors contributing to recurring injuries
09:31 Importance of maintaining speed work
12:33 Incorporating plyometric training
16:28 Adding strength training to the routine
18:24 Frequency and progression of strength training
19:24 Inclusion of core exercises
21:42 Determining appropriate weight for strength training
25:58 Gradual increase in volume during the off-season
28:15 Timing of working on running technique
30:04 Consideration of cross-training activities
30:49 Importance of stretching and mobility work
35:03 Addressing recurring injuries
36:19 Connect with Gab Lesnett
Running is the Rehab
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:
Barefoot Running: A Podiatric Surgeon’s Story | with Dr. Stephen Dini
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:
Project 2024
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/
https://www.instagram.com/matthewboydphysio/
In this episode, Matthew Boyd shares his approach to setting goals for the year using the Four Buckets framework. The four buckets represent health, wealth, contribution, and connection. Matthew emphasizes the importance of consciously deciding where to allocate one's energy and avoiding activities that drain energy.
He discusses his goals for each bucket, including helping injured runners get back to running, fostering a community among clients, investing in his business, and maintaining his own health. Matthew also opens up about his personal struggle with alcohol and his goal to improve his relationship with it. He encourages listeners to set their running goals within the context of their whole lives and seek support to achieve them.
Takeaways
Use the Four Buckets framework to set goals for the year, focusing on health, wealth, contribution, and connection.
Consciously decide where to allocate your energy and avoid activities that drain energy.
Set goals that align with your values and consider the constraints of your life.
Seek support and resources to help you achieve your goals.
Chapters
00:00 Introduction and Background
02:03 Setting Goals with the Four Buckets Framework
04:38 Contribution Bucket
09:30 Connection Bucket
14:25 Wealth Bucket
20:51 Health Bucket
25:00 Improving Relationship with Alcohol
29:28 Conclusion and Call to Action
From Runner's Knee to NYC Marathon | Jenn's Story
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:
How to Avoid The Black Hole of Zone 3
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:
Keep Running as You Age: Macro-Consistency
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:
Knee Pain with Triathlon 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 us:
https://matthewboydphysio.com/booking/
Running Fundamentals Course:
https://matthewboydphysio.com/running-fundamentals-course/
Instagram:
What Should I Eat on My Long Run?
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:
How Much Should I Run During the Off Season? | with Jason Fitzgerald, Running Coach
Host Matthew Boyd welcomes Jason Fitzgerald, founder of Strength Running, to discuss misconceptions surrounding 'off-season' running. Fitzgerald criticizes the idea of an off-season, suggesting the term is non-specific and is not typically found in expert coaching literature. Both Boyd and Fitzgerald highlight the importance of continuous training cycles for runners, emphasizing a need for strategic, moderate input rather than extreme fluctuations between high and low seasons. They discuss the danger of de-training and the risk of subsequent injuries as important factors to consider in maintaining a steady training schedule. Utilizing key running milestones and setting 'training PRs' during what could be called 'base training' or 'pre-season' are suggested to build strong foundation for subsequent training. 00:00 Introduction and Welcoming Guest 00:22 Discussing 'Off Season' Training 00:38 Guest Introduction and Background 03:37 The Concept of 'Off Season' in Running 05:56 The Problem with 'Off Season' Training 07:44 The Importance of Consistent Training 12:26 Planning Training Around Race Schedules 16:01 The Importance of Recovery and Base Training 24:00 Setting Training Goals and Milestones 29:46 The Relationship Between Training and Injury Risk 44:49 Concluding Thoughts and Guest Contact Information Follow Jason Fitzgerald Website: https://strengthrunning.com/ Instagram: https://www.instagram.com/jasonfitz1/ YouTube: https://www.youtube.com/@StrengthRunning --- 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/
How Do I Fix Hamstring Pain When 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:
Why Do Runners Get So Upset When They Can’t Run?
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...
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
Do I Need to Stretch Before I Run?
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:
How Do I Stop My Knees From Hurting When I Run?
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...
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
Shin Pain While Running: Shin Splints or Stress Fracture? | with Nathan Carlson, Physical Therapist
Follow Nathan Carlson Website: https://runningmatekc.com/ Instagram: https://www.instagram.com/runningmatekc/?hl=en Stress Fracture Playlist: https://www.youtube.com/watch?v=aBPmFtMb2gk&list=PLpvrJyQ0MKtErrJdceIWlG6cc9VXx0NVP&ab_channel=NathanCarlson --- 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/
How to Fix Heel Pain 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...
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
Why Do I Breathe So Fast When I Run? | with Dr. Tyler Eng, Physical Therapist
Follow Dr. Tyler Eng
Instagram: @tylereng
Website: MoveSpacePT
If you’re having trouble with an injury, book a free call with us...
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
Why Runners Quit
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...
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
You Can’t Outrun a Bad Diet | With Brian St. Pierre, Registered Dietician
Follow Precision Nutrition
Instagram: @precisionnutrition
Website: PrecisionNutrition.com
Macros Calculator: Precision Nutrition Calculator
If you’re having trouble with an injury, click the link below to book a free call with us...
https://matthewboydphysio.com/booking/
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
My Epic Battle with DadBod
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/
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
Butt Pain with Running | with Brodie Sharpe, Physiotherapist
Follow Brodie
- Instagram: @runsmarterseries
- Website: RunSmarter.online
- Free Injury Chat: Book Online
Chapters
- 00:00 Intro
- 02:38 What is Proximal Hamstring Tendinopathy?
- 05:01 What else could be causing pain in that area?
- 17:26 How do you fix Proximal Hamstring Tendinopathy?
- 28:33 How long does it take to fully recover from Proximal Hamstring Tendinopathy?
- 41:10 Is foam rolling or stretching good for Proximal Hamstring Tendinopathy?
Get Help
If you’re having trouble with an injury, click the link below to book a free call with us...
https://matthewboydphysio.com/booking/
- Free Online Course: Running Fundamentals
- Instagram: @matthewboydphysio
Do You Actually Enjoy Running?
If you’re having trouble with an injury, click the link below to book a free call with us...
https://matthewboydphysio.com/booking/
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
How do I get my speed back after an injury? | with Matthew Boyd & Brodie Sharpe
I was recently invited on Brodie Sharpe's Run Smarter Podcast to chat about returning to speed and hill training after injury.
We took a deep dive into the topic of injury prevention and discussed safe ways to return to hills and speed. We explored the biomechanics and common injuries associated with downhill running, such as IT band syndrome and patella femoral pain. As well as Achilles tendon and proximal hamstring tendon issues caused by uphill running.
We discussed evidence-based guidance on gradually building capacity and monitoring pain levels through the use of pain traffic lights. As well as the "Adaptive Zone" approach and the concept of the rehab ladder for safely progressing runs.
Check out Brodie's Run Smarter Podcast: https://playpodca.st/runsmarter
If you’re having trouble with an injury and want help, click the link below to book a free call with us...
https://matthewboydphysio.com/booking/
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
Chapters
(0:00:00) - Speed and Hills After Injury
(0:07:57) - IT Band Syndrome and Knee Pain
(0:14:59) - Hill Sprints and Running Injuries
(0:23:38) - Approaching Return to Running After Injury
(0:36:08) - Reintroducing Stresses in a Controlled Manner
(0:39:41) - Gradual Progression in Rehabilitating Running Injuries
(0:43:52) - Principles of Progressive Running Rehabilitation
(0:51:22) - Strategies to Reduce Injury Risk
(0:56:24) - Plan and Track Progress in Rehabilitation
(1:03:05) - Injury Rehab and Running Performance Recommendations
Fear & Pain: Is There a Difference?
If you’re having trouble with an injury, click the link below to book a free call with us...
https://matthewboydphysio.com/booking/
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
How Do I Avoid Re-Injury?
If you’re having trouble with an injury and want help, click the link below to book a free call with us...
https://matthewboydphysio.com/booking/
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
The strongest predictor of running injuries is previous injury to that area. If you have had plantar fasciitis, you are far more likely to have plantar fasciitis again than someone who never had it. It’s the same with Achilles tendonitis, shin splints, runner’s knee, ITB syndrome, all of them.
Every runner reading this will have had a running injury in the past. Most runners get injured every second year. Injury is also the most common reason that runners quit. So the question of how to avoid re-injury is extremely important...
How to Heal Achilles Tendonitis
Mike hadn’t run for 9 months due to his Achilles pain. He was trying to train for his first marathon, but he couldn’t even run around the block.
He’d just been for another visit to the doctor who told him to continue to rest and if it wasn’t better in a month he was going in a boot. At this point, he felt completely hopeless. Like the healthcare system had failed him. He figured he’d just have to quit running for good. He came to me wondering how on earth to heal his Achilles Tendonitis.
I told him that, essentially, tendons hurt when they’re not strong enough to do their job. If you want to make it stop hurting, you have to make it stronger. Healing an Achilles tendon is a lot like raising a child. There are different phases. And with each phase, come new challenges...
If you’re having trouble with your Achilles Tendon, and you just can’t seem to get it to heal, click the link below to book a free call with us...
https://matthewboydphysio.com/booking/
Free Online Course: Running Fundamentals
Instagram: @matthewboydphysio
Load vs Capacity: How to actually fix your running injury | with Brodie Sharpe, Physiotherapist
In this episode, Matthew delves into the topic of running injuries with Physiotherapist and Podcaster Brodie Sharpe. They discuss the different types of runners and their motivational approaches, as well as the common mistakes made in training that lead to injuries.
Brodie emphasizes the importance of load management and staying within one's capacity, rather than exceeding it. They also talk about different methods of injury treatment, including foam rolling, stretching, and manual therapy, and whether they are effective or not.
Overall, the episode emphasizes the need for long-term solutions and management to prevent injuries and reach the goals of all types of runners.
Follow- Instagram: @runsmarterseries
- YouTube: @RunSmarterwithBrodieSharpe
- Website: RunSmarter.online
- Podcast: The Run Smarter Podcast
- 00:00:00 Introduction
- [00:02:31] "Online Physio Uses Content to Help Patients"
- [00:09:21] "Understanding Load vs Capacity in Running Injuries"
- [00:15:18] "The Impacts of Motivation and Injury History"
- [00:17:26] "Free injury chats for injured runners”
- [00:23:28] "Physio warns against unhelpful running injury advice"
- [00:31:33] "Vary Your Approach: Change Up Your Workout"
- [00:33:30] "Challenges in Correct Diagnosis and Rehab Progression"
- [00:39:55] "The Psychological Benefits of Foam Rolling and Stretching"
- [00:45:25] "Start Your Running Journey with Run Smarter"
- Free Online Course: Running Fundamentals
- Subscribe to The Adaptive Zone Podcast
- Subscribe to The Adaptive Zone YouTube Channel
- Facebook @matthewboydphysio
- Instagram @matthewboydphysio
Strength Exercises for Runners Knee
In this episode, Matthew focuses on strength training for runner's knee, a common problem among runners. He emphasizes the importance of finding the right intensity level to strengthen the knee without causing further irritation and pain. Compound exercises that involve multiple muscle groups are recommended, while isolated exercises that only work one muscle group should be avoided. Matthew explains the process of gradually increasing the number of repetitions and introducing heavier weights over time. He also provides some specific exercises like leg press, squats, lunges, step-ups, split squats, and calf raises that can help runners with patella femoral pain. Matthew emphasizes the significance of starting with frequent and light exercises and limiting them based on pain and irritation of the kneecap. The goal is to calm the knee down by doing exercises regularly and then strengthening muscles by doing heavier exercises. Ultimately, strong muscles and tendons can reduce stress on joints and bones, thus protecting them from becoming sensitized and painful. Chapters
[00:00:00] Intro [00:01:12] "Strength Training for Runner's Knee: Evidence-Based Solutions" [00:04:40] "The Best Exercises for Runner's Knee: Compound Workouts" [00:08:19] "Gradually Building Knee Strength: A Step-by-Step Guide" [00:09:55] "Ease Knee Pain with Gradual Exercise Progression" [00:15:58] "Building Strength with Low Rep Ranges" [00:16:48] "Maximizing Strength Gains: Exercises for Runner's Knee"
More from Matthew Boyd Physio
- Free Online Course Running Fundamentals
- Subscribe to The Adaptive Zone Podcast
- Subscribe to The Adaptive Zone YouTube Channel
- Facebook @matthewboydphysio
- Instagram @matthewboydphysio
Work with Matthew Boyd Physio
How to Get a Marathon PR | With Jason Fitzgerald, Running Coach
Have you hit a plateau in your running? Are you wondering how to get a marathon PR? Well, you're in luck. Today we're going to chat with the one and only Jason Fitzgerald of StrengthRunning.com. He's going to walk us through exactly how he helps runners overcome their limitations and get a PR in the marathon.
Jason Fitzgerald is the founder of Strength Running. His website, podcast and blog reach hundreds of thousands of runners every month and have been featured in Runner’s World, The Washington Post, Health Magazine, USA Today, and The Huffington Post among others. His contributions to the running community were recognized in 2017 when he was named Men’s Running Magazine Influencer of the Year.
He is a USA Track & Field certified coach and has been running competitively since 1998, when he ran for Connecticut College. After a major IT Band injury in 2008 following the New York City Marathon, Jason embarked on a mission to help other runners avoid injuries while still improving their performance. Since then Jason has helped thousands of runners do just that and even found the time to improve his own marathon PR, finishing the Philidelphia Marathon in 2:39.
He recently adapted the training journal he has kept religiously over the last 25 years. The Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time. You can find it on Amazon here: The Performance Training Journal but Jason Fitzgerald
Instagram: @jasonfitz1
Facebook: @jason.fitzgerald.5623
YouTube: @StrengthRunning
Podcast: Strength Running Podcast
Website: StrengthRunning.com
Chapters
00:00:00 Introduction
00:04:48 "Why a Marathon PR Isn't Enough"
00:09:13 "Improving Marathon Performance: Focus on Shorter Races"
00:14:16 "More Racing, More Skills: The Benefits Explained"
00:18:50 "Improve Running Form with a Holistic Approach"
00:23:12 "Low-mileage runner Carrie nears Boston Marathon qualifier"
00:28:05 "Pre-Marathon Training: Maintaining mileage and strength"
00:32:53 "Progressing Your Workouts for a 5K"
00:39:45 "Training Zones and Workout Goals for Runners"
00:44:28 Effective Recovery and Season Planning for Runners
00:50:48 "Timing Key to Successful Marathon Training"
- Free Online Course: Running Fundamentals
- Subscribe to The Adaptive Zone Podcast
- Subscribe to The Adaptive Zone YouTube Channel
- Facebook @matthewboydphysio
- Instagram @matthewboydphysio
Fixing my IT Band Syndrome
In this episode of the podcast, Matthew explores the topic of IT Band Pain and shares his clinical experience with the condition. While there is no concrete solution for IT band pain, Matthew offers advice and strategies for managing and avoiding the injury. He discusses form-rolling, massage therapy, stretching exercises, and physiotherapy interventions, noting the varying opinions surrounding the effectiveness of these methods. The episode highlights the need for modifications in training if injuries arise, and that consistency in training is key to achieving better long-term performance.
Chapters
- [00:00:00] Intro
- [00:00:23] “Learn Running Fundamentals and Avoid Injuries”
- [00:09:48] “Understanding, Preventing, and Treating IT Band Pain”
- [00:10:41] “Google Results Fall Short in Researching Injuries”
- [00:12:00] The Debate Over Foam Rolling for IT Band Pain
- [00:13:11] “The Temporary Benefits of Foam Rolling and Stretching”
- [00:16:04] “Why Ice and Painkillers Won’t Solve Running Pain”
- [00:17:03] “Can Gluteal Muscle Strengthening Fix Knee Injuries?”
- [00:20:09] “The Reality of Physiotherapy for IT Band Pain”
- [00:30:06] “Managing IT Band Pain for Race Success”
- [00:33:01] “Training Consistency Key to Injury-Free Running Journey”
References
Running Fundamentals Online Course: https://matthewboydphysio.com/running-fundamentals-course/ Work with Matthew Boyd Physio: https://matthewboydphysio.com/work-with-me/ Follow Matthew Boyd Physio on Instagram: https://www.instagram.com/matthewboydphysio/
Patellar Tendonitis from Running | with Peter Malliares
On this episode of The Adaptive Zone, we speak to expert Professor Peter Malliares about tendinopathy, a condition characterized by persistent pain around the tendon and dysfunctional disability. We'll learn why an individualized approach is necessary and uncover the various factors that contribute to tendinopathy.
We'll also hear about the various treatments available to patients, including taping, manual therapy, shockwave therapy, and injections, and why evidence shows that exercise is the most effective option.
Finally, we'll dive into the controversial topic of injecting steroids around or directly into the tendon and the risks associated with these procedures. Join us as we break down this complex problem and learn the most effective ways to tackle tendinopathy to promote recovery and long-term health.
Professor Peter Malliares has been a physiotherapist since 1998 and is considered a foremost expert in tendon pain. He is currently based in Melbourne where he works as a clinician as well as a professor at Monash University, where he conducts research focused on lower limb tendinopathy.
Follow Peter Malliares
- Book a Consult: CompleteSportsCare.com
- Instagram: @tendinopathyrehab
- Website: TendinopathyRehab.com
- ResearchGate: Peter Malliares
Chapters
00:00 Introduction
01:43 Understanding Tendinopathy: Pain, dysfunction, and pathology explained
03:54 The Nuance of Diagnosing
08:38 Localized Pain: Key to Identifying Patella Tendonitis
15:53 Key Treatments for Tendinopathy
22:22 Patellar Tendonitis: A Multifactorial Problem
26:58 Individualized Education and Exercise for Pain Management
33:04 Treating Tendinitis: Injections and Shockwave Reviewed
38:59 Debating the Safety of Steroid Injections Near Tendons
More from Matthew Boyd Physio
- Free Online Course: Running Fundamentals
- Subscribe to The Adaptive Zone Podcast
- Subscribe to The Adaptive Zone YouTube Channel
- Facebook @matthewboydphysio
Work with Matthew Boyd Physio
- Running Technique Analysis
- Running Coaching
- Running Injury Physiotherapy
- Strength Training for Runners
How Do I Keep My Heart Rate In Zone 2?
This is one of the most common questions I get from runners. So today I’m going to take a deeper dive into Zone 2 running. We’ll talk about what Zone 2 running is, why it’s important and how to make sure you’re doing it right so that you can improve your race performance.
Zone 2 usually refers to a running intensity that focuses on developing the aerobic system. Runners often refer to this as the “aerobic base” and training that focuses on it as “base building”.
Zone 2 running is easy; while running, you should be able to speak clearly, in full sentences. It’s a running intensity that you could sustain for a long time.
More from Matthew Boyd Physio
Free Online Course: Running Fundamentals
Subscribe to The Adaptive Zone Podcast
Subscribe to The Adaptive Zone YouTube Channel
Facebook @matthewboydphysio
Instagram @matthewboydphysio
Work with Matthew Boyd Physio
Does Running Cause Knee Arthritis?
“I had to quit running because it’s bad for my knees” - Millions of people
If I had a dime for every time I’d heard that! I don’t actually know how much a dime is, being English and all.
Let's dig into the evidence, definitions and context of knee arthritis as it relates to running. Featuring a couple of rants about unhelpful terminology and phrases related to running injuries.
More from Matthew Boyd Physio
- Free Online Course: Running Fundamentals
- Subscribe to The Adaptive Zone Podcast
- Subscribe to The Adaptive Zone YouTube Channel
- Facebook @matthewboydphysio
- Instagram @matthewboydphysio
Work with Matthew Boyd Physio
Running with Power Meters 101 | with Steve Palladino, Running Coach
Running with Power Meters has exploded in popularity in the last few years. Taking the baton from their cycling counterparts, elite runners have begun to embrace "power" as a key metric to guide their training.
As the cost of running power meters comes down, it's time for recreational runners to get in on the act. Many runners are noticing that "watts" is already displayed on their Garmin or Apple watch. Others have invested in foot pods from Stryd. Now the question is, how do we use power to improve our training.
My guest today is Steve Palladino. He is head coach at Palladino Power Project and an expert on running with power. Today, he is going to give us the 101 lecture on why running with power meters is the future.
Follow Steve Palladino- Facebook: Palladino Power Project
- Website: Steve Palladino Training Programs
Click to jump to that part of the video…
- 00:00 Introduction
- 05:00 What is running power?
- 09:50 How do you measure with different workouts?
- 14:10 How does Heart Rate differ from Power?
- 21:00 Is it better to track Power rather than Heart Rate during runs?
- 24:00 Is Power a reflection of what’s happening in the muscle to produce the movement?
- 31:40 How do you interpret data on a Power Meter?
- 36:20 How to train VO2 Max using Power
- 40:50 What are the best devices to measure Power?
- Free Online Course: Running Fundamentals
- Subscribe to The Adaptive Zone Podcast
- Subscribe to The Adaptive Zone YouTube Channel
- Facebook @matthewboydphysio
- Instagram @matthewboydphysio
The One-Hour Strength Solution: Dumbbell Strength Exercises for Runners
I was giving a talk at a running club a couple of weeks ago about strength training for runners. I asked the group to raise their hand if they were doing regular strength training. Only a few hands went up. Then I asked them to raise their hand if they had heard that strength training was good for runners.
All the hands went up.
This is real progress, it was only a few years ago that runners believed strength training was not only unhelpful, but that it would actually make them slower. This perspective has really shifted in the last few years. Nowadays, most runners understand that strength training will improve their performance and help them avoid injuries.
However, as I said, when I asked them who was actually doing it, only a few hands went up. In my opinion, this is a fairly representative sample of the running community at large. We now believe that strength training is a good thing to do, but not that many of us are actually doing it.
So today, I hope to do my little bit to help turn the tide. I’m going to outline how you can get into strength training. This week. I’ll go through a really simple workout that you can do to get the best bang for your buck out of your strength training. You can do it at home in less than an hour per week. All you’re going to need are a couple of heavy dumbbells.
Chapters- 00:00 Introduction
- 01:13 How do I get started with strength training?
- 02:12 What are the benefits of strength training for runners?
- 03:07 Lift heavy sh*t
- 04:41 How often should I strength train per week?
- 05:45 How to do calf raises
- 06:19 How to do rear lunges
- 06:54 How to do squat jumps
- Free Online Course: Running Fundamentals
- Subscribe to The Adaptive Zone Podcast
- Subscribe to The Adaptive Zone YouTube Channel
- Facebook @matthewboydphysio
- Instagram @matthewboydphysio