The Adaptive Zone

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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