The Adaptive Zone

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.