Fix My 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 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 recovery runs for endurance runners, clarifying their purpose, benefits, and implementation strategies. He explains that recovery runs are not meant to aid recovery but serve as low-intensity training sessions that help increase weekly mileage with minimal injury risk. The discussion also covers when to incorporate recovery runs into training, particularly after harder sessions or during rehabilitation phases, emphasizing their role in building resilience and improving overall running fitness.TakeawaysRecovery runs do not aid in recovery; they are easy training sessions.They allow for increased running volume at low intensity.Recovery runs should be done in zone one or two.They are beneficial for athletes training more than three hours a week.Recovery runs help manage training intensity after hard sessions.They can be used in rehabilitation to transition from injury.Recovery runs are important for building resilience in the body.They help maintain weekly running volume without added stress.Recovery runs can be done based on feel or heart rate.They are a straightforward tool for endurance 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 significance of long runs in endurance training, emphasizing their role in glycogen depletion, muscle adaptation, and effective execution strategies. He explains the physiological changes that occur during long runs, the importance of fueling, and the differences between heart rate and pace as metrics for training. The conversation provides insights into how to optimize long runs for better performance and injury prevention.TakeawaysA long run is defined as any run longer than 90 minutes.Glycogen depletion is crucial for endurance training adaptation.Long runs stimulate muscle damage, leading to increased endurance capacity.Tissue resilience improves with long runs, helping prevent injuries.Heart rate is a better metric than pace for long runs.Aim for the middle of your heart rate and pace zones.Long runs should be executed in zone two for optimal benefits.Fueling during long runs is essential for performance.The risk of injury increases after three and a half hours of running.Understanding the balance between training stimulus and recovery is key.

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 process of recovering from a mild running injury, using his own experience with foot pain as a case study. He emphasizes the importance of understanding the injury's capacity, adjusting training plans accordingly, and maintaining a focus on gradual recovery. The discussion covers the significance of pain management, the adaptive zone, and the necessity of a structured recovery plan to prevent further injury and ensure a return to optimal performance.TakeawaysRecovery from a mild running injury requires understanding its capacity.Pain management is crucial in determining training adjustments.Training should be adjusted based on the injury's behavior.The adaptive zone indicates progress in recovery.Gradual increase in training intensity is essential.Resting without assessment can hinder recovery.Injury management should focus on capacity, not just diagnosis.Using running as rehab can be effective if done correctly.Maintaining a training plan is important but must be flexible.Consulting with experts can enhance 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 ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the significance of endurance runs in an endurance runner's training regimen. He explains the concept of zone two training, its physiological benefits, and how to effectively structure endurance runs to build an aerobic base. The discussion emphasizes the importance of maintaining a conversational pace, understanding lactate thresholds, and the role of different energy systems in running performance.TakeawaysEndurance runs are essential for building an aerobic base.Zone two training is characterized by a conversational pace.Training in zone two reduces injury risk and enhances endurance.The oxidative system is crucial for endurance runners.A solid aerobic base allows for better performance at higher intensities.Aim for 80% of training to be in zone two.Endurance runs should last between 30 minutes to 90 minutes.Consistency in training is key for endurance runners.Proper calibration of training zones is important.Endurance runs form the foundation of a runner's 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 essential steps for recovering from running injuries, emphasizing the importance of resilience, strength, and proper form. He outlines a structured five-step recovery process that begins with basic walking and progresses to high-intensity running, tailored to individual needs and capacities. The discussion highlights the significance of using running as a rehabilitation tool and the necessity of adapting training to match the runner's current abilities.TakeawaysRecovery from running injuries requires foundational steps.Resilience is the base of the recovery pyramid.Running is essential for rehabilitation.Gradual increase in running tolerance is crucial.Five structured steps guide the recovery process.Walking and pogo jumps are effective starting points.Individual adaptation rates vary significantly.Training should match the runner's current capacity.Not all runners aim for the same performance level.Tailored recovery plans are essential for success.

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/SummaryThis episode delves into the concept of tempo runs for endurance runners, focusing on the importance of zone three training. Matthew Boyd explains the physiological aspects of tempo runs, how they fit into a five-zone training system, and their significance for race preparation. He discusses practical applications, including various workout examples and the importance of fueling strategies for races. The conversation emphasizes the balance of intensity in zone three and its role in enhancing performance for half marathons and marathons.TakeawaysTempo runs are in zone three of the five-zone system.Zone three is a comfortably hard pace, around a six out of ten effort.The top of zone three is near the lactate threshold.Zone three helps runners adapt to race pace both mentally and physically.It's important for fueling strategies during races.Zone three workouts can include intervals and steady runs.Training in zone three is more prevalent closer to race day.Zone three is often considered the most enjoyable running pace.Practicing race pace in zone three is crucial for marathon preparation.Zone three runs help prevent easy runs from becoming too hard.

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 patellofemoral pain, commonly known as runner's knee, which affects many runners. He explains the anatomy of the knee, the mechanics involved in running, and the various causes of pain. Boyd emphasizes the importance of strength training, proper running technique, and active rehabilitation strategies to effectively treat and prevent this condition.TakeawaysPatellofemoral pain is common in runners, often referred to as runner's knee.The pain is typically felt on the back of the kneecap due to issues with the subchondral bone.Strengthening the quadriceps and gluteal muscles is crucial for recovery.Compound lifts like squats and lunges are more effective than isolated exercises.Improving running technique can help reduce knee stress.Taping and orthotics may provide temporary relief for some runners.Passive treatments like manual therapy have limited evidence of effectiveness.A structured rehabilitation approach focuses on resilience, strength, and biomechanics.Running can be used as a rehabilitation tool to strengthen the knee.Avoiding overstriding and increasing cadence can help reduce impact on the knees.

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/SummaryThis episode delves into lactate threshold training for endurance runners, explaining its significance in improving race performance. Matthew Boyd discusses the concept of lactate threshold, how it relates to training zones, and the physiological changes that occur with targeted training. He emphasizes the importance of structured workouts to enhance threshold pace and provides insights into effective training techniques and their application based on the athlete's fitness level and race goals.TakeawaysLactate threshold training improves race performance.The second lactate threshold is crucial for runners.Threshold pace correlates with one-hour race pace.Improving threshold pace enhances overall running speed.Custom training zones are based on lactate threshold.Threshold intervals are key to improving performance.Work to rest ratios vary based on fitness level.Effective workouts require time spent at threshold.Training for specific races influences workout timing.Improving threshold pace raises zone two running speed.

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/SummaryThis episode delves into the complexities of arthritic pain in runners, exploring its symptoms, variations in severity, and the importance of maintaining an active lifestyle. Matthew Boyd emphasizes the need for runners to understand their condition, manage pain effectively, and seek professional guidance to continue running safely and healthily.TakeawaysArthritic pain in runners can vary significantly in severity.Understanding the nature of arthritic pain is crucial for management.Staying active is essential for joint health in arthritis.Strength training is vital for reducing pain and improving function.Running can serve as a form of rehabilitation for arthritic joints.Proper biomechanics can help reduce stress on affected joints.Monitoring pain levels is important for safe training.Professional guidance can enhance recovery and performance.It's important to explore all options before considering surgery.Maintaining a healthy lifestyle supports joint health.

SummaryIn this episode of the Adaptive Zone Podcast, host Matthew Boyd speaks with Lana, client who shares her story of getting back to running after knee pain. She opens up about her journey of overcoming running-related injuries and regaining her strength and endurance. Lana discusses her initial struggles with knee pain, the impact of her injuries on her mental health, and how she found a path to recovery through targeted strength training and coaching. As she reflects on her progress, Lana expresses her excitement for future running goals and the joy of being part of a supportive running community.Lana also shares how getting back to running was about more than fitness, it helped her feel like herself again. As a police officer and martial artist, chronic knee pain once held her back, but through focused strength training and steady running, she now moves pain-free, leads a relay team, and enjoys the active life she loves.TakeawaysLana started running as a way to lose weight and improve fitness.She faced significant knee pain and was advised to stop running.Despite setbacks, she continued to run for mental health benefits.Lana discovered the importance of strength training for injury recovery.Specific exercises helped her regain knee mobility and strength.She learned to focus on quality over quantity in her workouts.Lana's running performance improved significantly after coaching.She now runs without pain and enjoys her workouts more than ever.Setting future running goals has reignited her passion for the sport.Lana feels stronger and fitter than she did in her twenties.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 ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryThis episode delves into the significance of VO2 max for endurance runners, explaining its role in enhancing running performance. Matthew Boyd discusses how improving VO2 max can elevate overall running capabilities, the physiological adaptations that occur through targeted training, and the strategic implementation of VO2 max intervals to maximize performance gains. The discussion emphasizes the importance of structured training and the potential benefits of working with a coach to optimize training plans.TakeawaysVO2 max is crucial for endurance runners.Improving VO2 max raises the ceiling on running performance.Interval training is an effective method to enhance VO2 max.Higher VO2 max allows for better oxygen utilization.Cardiac output and mitochondrial efficiency are key adaptations.Strategic training is essential for long-distance runners.VO2 max intervals should be incorporated at specific times.Testing VO2 max pace helps track progress.Accumulating time at VO2 max is vital for improvement.Coaching can help implement effective training 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 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 and nature of tendon pain in endurance runners, focusing on common areas affected such as the Achilles and gluteal tendons. He explains the differences between normal and abnormal tendon pain, emphasizing the importance of strength training and proper treatment strategies to manage and prevent these injuries.TakeawaysTendon pain is common in endurance runners, especially in the Achilles and gluteal tendons.Runners will likely experience some form of tendon pain during their running lifetime.The severity of tendon pain can range from mild discomfort to debilitating pain.Tendon pain is typically localized and can be identified by its focal nature.Tendons often warm up during activity, leading to temporary relief.There are two main types of tendon pain: normal and abnormal.Normal tendon pain often resolves after a period of rest and reduced activity.Abnormal tendon pain can be chronic and requires ongoing management.Strength training, particularly heavy loading, is crucial for treating tendon pain.A maintenance program is essential to prevent recurrence of tendon issues.

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/SummaryThis episode explores the significance of sprint training for endurance runners, detailing its benefits in enhancing performance, preventing injuries, and promoting overall health. Matthew Boyd discusses the physiological advantages of sprint training, including increased muscular power, improved running economy, and enhanced anaerobic capacity. He also emphasizes the psychological benefits of maintaining a high level of physical activity as one ages. The conversation concludes with practical advice on how to effectively incorporate sprint training into a running regimen.TakeawaysEndurance runners benefit from sprint training despite not racing at sprint speeds.Sprint training increases muscular power, making slower running easier.Improved elastic recoil from sprint training enhances running efficiency.Anaerobic capacity is crucial for handling surges during races.Sprint training can improve VO2 max, raising performance ceilings.Stronger muscles from sprint training help protect against injuries.Sprint intervals can reduce all-cause mortality and improve health.Psychologically, sprint training helps combat the fear of injury as we age.Proper recovery is essential between sprint intervals for maximum effort.Sprint training should be incorporated regularly, regardless of age.

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 four essential recovery habits that can enhance physical resilience and aid in injury prevention. He emphasizes the importance of establishing a morning routine that includes exercise, nutrition, stress management through meditation, and a consistent sleep schedule. Each habit is designed to reinforce a healthy identity and optimize the body's response to training stimuli, ultimately leading to improved performance and well-being.TakeawaysThe recovery habits are four daily practices to enhance resilience.Focus on the response to training, not just the stimulus.Morning routines set the tone for healthier choices throughout the day.Physical inactivity significantly increases health risks.Morning workouts or walks are essential for daily movement.Dark leafy greens in the morning boost nutrient intake.Morning meditation creates space for better stress management.Consistent sleep schedules support natural circadian rhythms.Sleep is crucial for recovery and adaptation to training.Establishing these habits can prevent future 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 ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the challenges runners face when they lose motivation and enjoyment in their running journey. He emphasizes the importance of reconnecting with the underlying reasons for running, exploring personal goals, and understanding the emotional drivers behind them. Through a structured exercise of asking 'why' multiple times, he guides listeners to uncover deeper motivations and suggests strategies to maintain enthusiasm and adapt training plans accordingly.TakeawaysWhen running feels like a chore, it's essential to reconnect with your motivation.Understanding your 'why' can help reignite your passion for running.Setting both short-term and long-term goals is crucial for motivation.Asking 'why' multiple times can uncover deeper emotional drivers behind your goals.If your goals don't inspire you, it may be time to reassess them.Maintaining consistency in training is key to achieving your goals.Changing your training approach can help keep things fresh and exciting.Emotional drivers can be linked to personal experiences and family influences.It's important to feel good about how you look and how you care for yourself.Regularly revisiting your goals and motivations can help sustain your running journey.

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 how to estimate your race pace for a 10K, especially if you haven't raced in a while. He emphasizes the importance of using recent training data, particularly fast finish runs, to gauge your current fitness level and set realistic race targets. Boyd shares his personal experience and methods for determining a suitable pace, highlighting the balance between ambition and conservatism in race strategy.TakeawaysHow fast should I run my 10K?Estimate my own race pace for 10K.Use fast finish runs to estimate race pace.A good target for me might be like a 7:40 minute mile pace.This method of estimating race pace is not 100% accurate.If I just go off feel, I'll feel awesome and run too fast.Using fast finishers can estimate race pace without a full time trial.Run as fast as you can for the last 15 minutes.It's a good target race pace for me for the 10K.Estimate your pace right now.

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 nuances of treating runner's knee, emphasizing the difference between toughness and strength. He explains the importance of maintaining the toughness of the knee joint through appropriate loading and running, rather than resting, to prevent further injury. The discussion also covers the significance of tissue sensitivity and health, and how running can serve as a rehabilitation tool to enhance knee resilience. Boyd concludes by outlining the components necessary for becoming an 'unbreakable runner' who can run pain-free for the long term.TakeawaysRunner's knee is a common term for patellofemoral pain.Toughness of the knee joint is crucial for recovery.Resting can weaken the knee joint's toughness.Running can be used as a rehabilitation method.Muscle strength and joint toughness are both important.Sensitivity of the tissue affects pain levels.Healthy tissue can tolerate more stress.Gradual exposure to running can reduce sensitivity.Good running form minimizes stress on the knee.Becoming an unbreakable runner is achievable.

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 conversation, Matthew Boyd discusses the challenges runners face in maintaining their training schedules, particularly due to family pressures. He emphasizes the importance of prioritizing self-care and mental well-being as a parent, arguing that one cannot effectively support their children without first taking care of themselves. Through personal anecdotes and reflections, he illustrates the necessity of making conscious decisions that favor personal health, ultimately benefiting the family as a whole. The conversation culminates in practical strategies for integrating self-care into daily life, ensuring that parents can be healthy role models for their children.TakeawaysMany runners struggle to stick to their training due to family pressures.Family commitments often take precedence over personal training schedules.Long-term runners may find it harder to prioritize training without immediate goals.Personal reflections on parenting can influence one's approach to self-care.Prioritizing self-care is essential for being a supportive parent.Healthy parents can better support their children's needs.The belief that kids come first can lead to neglecting personal health.Small decisions accumulate to shape long-term habits and priorities.Visualizing self-care as an overflowing cup can help prioritize health.Practical strategies include scheduling workouts first in the calendar

Pannone (2023) What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping reviewIf 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/SummaryThis episode explores the controversy surrounding the use of ibuprofen by runners, particularly in light of recent promotional campaigns. Matthew Boyd discusses the potential risks and benefits of taking ibuprofen before running, referencing a 2023 study that reviews the medical risks associated with its use. He emphasizes the importance of understanding the inflammatory response in training and cautions against using ibuprofen as a regular training aid, suggesting that it may not provide the expected benefits and could pose health risks.TakeawaysTaking ibuprofen before running has become a controversial topic.Recent promotions have sparked discussions about its safety and efficacy.Ibuprofen may blunt the body's natural inflammatory response to training.There are potential risks associated with ibuprofen use, including kidney injury and gastrointestinal issues.Evidence suggests limited benefits of ibuprofen for recovery and performance.Using ibuprofen regularly as a prophylactic is not advisable.The inflammatory response is crucial for training adaptations.Temporary use for specific conditions may be reasonable, but not long-term.Evaluate the necessity of ibuprofen on a case-by-case basis.Consult with health professionals before using ibuprofen for 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 explores the relationship between knee pain and running, particularly when fatigue sets in. He discusses a recent study that examines how high-intensity running affects lower limb injury risk and the biomechanics involved. The findings suggest that as runners fatigue, the stress on their knees increases due to changes in muscle activation rather than changes in running form. Boyd emphasizes the importance of understanding these dynamics for effective rehabilitation strategies, advocating for tailored approaches based on the phase of recovery.TakeawaysKnee pain during running can be exacerbated by fatigue.Fatigue affects muscle activation patterns, increasing stress on the knees.Research indicates that stress migrates from lower legs to knees when fatigued.Avoiding running to fatigue may be beneficial in early rehabilitation phases.In later rehabilitation phases, strategically engaging with fatigue can build tolerance.The quadriceps work harder as calf muscles tire during running.Understanding biomechanics is crucial for effective knee pain management.Higher loading can lead to beneficial remodeling if within adaptive capabilities.Stress management is key in rehabilitation and recovery phases.Running can be an effective rehabilitation tool when approached correctly.