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/ Fixing My IT Band Syndrome: https://matthewboydphysio.com/fixing-my-it-band-syndrome/ Summary Many runners believe that foam rolling is essential for IT band rehab. The theory behind it is that tightness in the IT band causes compression and friction, leading to pain. However, a recent study found that foam rolling for IT band syndrome is ineffective. The study found no difference in flexibility or stiffness between the foam rolling, stretching, and control groups. This suggests that foam rolling is a waste of time for IT band syndrome. Alternative approaches may be more effective, and seeking professional help is recommended for those struggling with IT band pain.

If you’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 Steve, an active individual, developed Achilles tendinopathy after starting trail running during the pandemic. After trying various treatments without success, he realized that rehab was the answer. After reaching out for guidance to develop a three-phase plan, Steve gradually built up his tendon resilience and returned to trail running. His determination to overcome the challenge and cross his line led to his success. The conversation emphasizes the importance of rehab, gradual progression, and seeking help to overcome running limitations. Takeaways Rehabilitation is often the key to overcoming running injuries and limitations. Gradual progression and patience are crucial in building tendon resilience. Seeking guidance from experts and podcasts can provide valuable insights and strategies. Crossing your line and facing your running challenges head-on is essential for long-term success.

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 relationship between running and knee arthritis. Jean, a runner diagnosed with arthritis, had given up on running due to concerns about worsening her condition. However, after hearing an interview that challenged the conventional wisdom, she sought guidance on how to safely resume running. The episode highlights the research showing that running is not harmful to knees and can actually be beneficial. It emphasizes the importance of overall health and the misconception that knee arthritis is solely caused by running. The three-step runner's knee protocol is introduced, focusing on muscle strengthening, structural reinforcement, and training refinement. Jean's success story demonstrates the potential for long-term running and physical fitness despite arthritis. Takeaways Running is not bad for knees and can be beneficial for individuals with knee arthritis. The health of the knee joint is influenced by overall health and fitness. The three-step runner's knee protocol involves muscle strengthening, structural reinforcement, and training refinement. Continuing to run and maintain physical fitness can improve quality of life and prevent the progression of knee arthritis.

Connect with Emily Moore Instagram: @thedietitianrunner https://thedietitianrunner.com/ In this episode, Matthew Boyd interviews Emily Moore, a registered dietitian and running coach, about fueling in the off-season. They discuss topics such as focusing on body composition, preparing for high volume training, diet for older runners, the importance of blood tests, and where to learn more from Emily. Takeaways The off-season is a good time to focus on body composition goals, such as losing body fat or gaining muscle. When focusing on body composition, it's important to avoid extreme diets and instead make small adjustments to calorie intake and macronutrient distribution. Strength training is important during the off-season to support muscle mass and body composition goals. Older runners should pay attention to their protein intake to prevent muscle loss and support recovery. Regular blood tests can help identify any nutrient deficiencies and guide the use of supplements. Chapters 00:00 Introduction and Background 03:30 Focusing on Body Composition in the Off-Season 15:35 Preparing for High Volume Training 26:38 Diet for Older Runners 32:01 Importance of Blood Tests and Supplements 33:31 Where to Learn More from Emily Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: 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 Runner's knee is a common condition that affects runners and can cause various types of knee pain. The primary cause of knee pain in runners is the high amount of stress and force exerted on the knee during running. Strength training is crucial for preventing and managing runner's knee, as stronger muscles can better absorb and attenuate the forces experienced by the knee. Compound exercises like squats and lunges, as well as calf raises, are effective for strengthening the leg muscles. Power training, such as squat jumps and sprint intervals, is also important for developing quick muscle activation and explosive strength. Implementing these training strategies can help runners avoid knee pain and improve their overall performance. Takeaways Runner's knee encompasses various conditions that cause knee pain in runners. The high forces experienced by the knee during running contribute to the development of knee pain. Strength training is essential for preventing and managing runner's knee. Power training and sprint intervals can further enhance muscle strength and activation.

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 The episode emphasizes the importance of identifying and releasing constraints to improve performance, using the example of Scott. Scott, a former professional wakeboarder and current trauma surgeon, wants to qualify for the Ironman 70.3 World Championship but is hindered by knee pain. The episode focuses on identifying and releasing the constraint that is holding Scott back from improving his running performance. Scott was guided through a three-step plan, involving pulling out of a race, resolving the knee pain, and gradually building up training. Scott diligently followed the plan and experienced progress, eventually returning to full training. He is now preparing for his world championship qualification attempt. Takeaways Identify the constraint that is holding you back from improving your performance. Release the constraint to improve your performance. Constraints can be related to muscular endurance, hydration and fueling, aerobic base, top-end speed, mental fortitude, or pain. If pain is the constraint, seek help to release it and improve your performance.

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 concept of preparing the child for the road, not the road for the child, and relates it to runner's knee. It discusses the common strategies for rehabilitating runner's knee, which focus on reducing stress on the knee. However, this episode suggests an alternative approach of preparing the child (or the knee) for the road by making them stronger and more resilient. This is achieved through gradually increasing the stress on the knee, using running as a tool for knee strength. Takeaways Instead of trying to control the external environment, focus on making the child (or knee) more capable and resilient. Rehabilitation strategies for runner's knee often aim to reduce stress on the knee. Running is an effective tool for strengthening the knee and preparing it for the stresses of running. Start with the amount of running that the knee can tolerate and gradually increase it to make the knee stronger and more resilient.

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 conversation, Matthew Boyd discusses the three things needed to get back to full training after a running injury. Using the metaphor of a mountain climber, he explains that strength, endurance, and support are essential for recovery. He provides examples of common running injuries, such as runner's knee, Achilles tendinopathy, and shin splints, and explains how the same three principles apply to each. Boyd then outlines a general rehabilitation strategy, including strength training and gradually increasing running volume and speed. He emphasizes the importance of seeking support, whether through educational resources or professional guidance, to ensure successful recovery. Takeaways All running injuries require three things to get back to full training: strength, endurance, and support. Strength training is crucial for absorbing impact and protecting injured tissues. Building endurance in the injured tissues involves gradually increasing running volume and speed. Seeking support, whether through educational resources or professional guidance, is important for successful recovery. Chapters 00:00 Introduction: The Three Things Needed to Get Back to Full Training 05:20 Example 1: Runner's Knee 15:29 Example 2: Achilles Tendinopathy 17:46 Example 3: Shin Splints 20:48 Rehabilitation Strategy 25:16 The Importance of Support

In this episode, Matthew Boyd interviews his client, Chris, about his running journey and struggles with knee pain. Chris shares how he started distance running and eventually qualified for the Boston Marathon. However, he reached a plateau and decided to change his training program, which led to knee pain and injuries. Chris tried various treatments and exercises but didn't find a long-term solution until he started working with Matthew. Through a combination of strength training and running, Chris was able to overcome his knee issues and achieve his running goals. He successfully completed the Berlin Marathon and is now looking forward to future races. Chris Capicio shares his experience of overcoming a year-long knee injury and returning to marathon running without pain. He emphasizes the importance of setting new running goals, trying something different when previous methods fail, seeking professional help, and identifying and solving the problem. Chris's journey serves as an inspiration for runners who are going through similar challenges. Takeaways Consistent training and a focused program can help overcome running plateaus and achieve new goals. Seeking professional help and following a comprehensive treatment plan is crucial for long-term success. Strength training is an essential component of injury prevention and performance improvement for runners. Patience, trust in the process, and a long-term perspective are key to overcoming running injuries and setbacks. Set new running goals to stay motivated and focused. If something isn't working, try a different approach. Seek professional help from experts with a track record of success. Identify the problem before working on the solution. Chapters 00:00 Introduction and Background 03:09 Plateau and Knee Pain 08:16 Seeking Professional Help 14:41 Diagnosis and Treatment Plan 19:10 Initial Progress and Optimism 24:27 Transition to Preseason Training 29:50 Training Through the Summer 37:36 Race Preparation and Success 47:24 Looking Forward 48:01 Setting New Running Goals 49:19 The Importance of Trying Something Different 50:23 Seeking Professional Help 51:15 Identifying and Solving the Problem 52:11 Reflections on the Journey Connect with Us: If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: 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/ Other Episodes on Hydration mentioned in the show: https://matthewboydphysio.com/how-much-water-should-you-drink-when-running/ https://matthewboydphysio.com/how-do-you-hydrate-for-running/ Summary This conversation provides a starting point for developing a hydration strategy for long-distance runners. It covers the importance of hydration and electrolyte replenishment, as well as guidelines for fluid and sodium replacement. The conversation emphasizes the average runner's needs and offers recommendations for electrolyte products. It also encourages customization and further optimization of the hydration strategy. The conversation concludes with an invitation to work with experts for personalized guidance. Takeaways Hydration is crucial for long-distance runners, and a basic strategy is necessary. The average runner loses about one liter of fluid per hour and should aim to replace about half of it. Sodium is the most important electrolyte to replenish, with an average of 1000 milligrams per liter of sweat. Electrolyte products with higher sodium concentrations, such as LMNT and Precision Fuel and Hydration, are recommended. Customization and experimentation are key to finding the optimal hydration strategy. Further optimization and personalized guidance can be obtained by working with experts. Chapters 00:00 Introduction: The Importance of Hydration for Runners 02:06 Fluid Losses and Replenishment 03:23 Replacing Fluid Losses 04:59 Electrolyte Replenishment 09:18 Choosing Electrolyte Products 12:04 Customizing Hydration Strategy 13:25 Next Steps: Getting More Sophisticated 14:32 Conclusion and Invitation

In this episode, physiotherapist and running coach Matthew Boyd interviews Sophie Lane, an exercise physiologist and running coach, about tapering for races. They discuss the theory behind tapering, the benefits of reducing training load, and the different methods of tapering. Sophie shares a case study of a runner she coached and explains how she tailored the tapering plan to the runner's individual needs and race goals. They also address common questions about tapering, such as whether fitness is lost during the taper and how to manage anxiety and restlessness during this period. In this conversation, Matthew Boyd and Sophie discuss the importance of rest and recovery for runners. They emphasize the need to train less volume and allow the body to recharge and rebuild in order to be ready for race day. They also explore alternative training methods that provide a different type of stimulus and stress to the body. Sophie shares that it's important to think about energy in versus energy out, rather than focusing solely on the load of the activity. They conclude by mentioning where listeners can find more information from Sophie. Takeaways Tapering involves reducing training load before a race to reduce fatigue and optimize performance. The duration and intensity of the taper should be tailored to the individual's training age, experience, and race goals. Maintaining some intensity during the taper helps maintain race pace and psychological confidence. Strength training should also be tapered, reducing volume while maintaining intensity. Anxiety and restlessness during the taper are normal, but reframing them as excitement and energy can be helpful. Chapters 00:00 Introduction and Background 02:53 What is Tapering? 04:04 Benefits of Tapering 07:29 Case Study: Michaela's Taper 12:33 Tapering for Different Training Levels 15:49 Tapering Volume and Long Run 22:59 Maintaining Intensity During Taper 29:32 Tapering Strength Training 31:32 Race Results and Reflection 33:09 Common Questions about Tapering 37:54 The Importance of Rest and Recovery 38:20 Alternative Training Methods 38:48 Where to Find More Information Connect with Sophie Lane Stronger Stride Podcast on Tapering Stronger Stride Instagram @strongerstride Sophie's Instagram @sophielane If you’re an injured runner we can help you get back to running pain-free. Book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ 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/ Natalia wants to run her first marathon in Greece but has been struggling with hip pain and a recurring injury cycle. Traditional healthcare advice of rest has not been effective. Matthew Boyd shares the concept of the pain, rest, weakness cycle, where rest leads to weaker muscles and increased risk of injury. He also shares his personal experience with this cycle. Matthew proposes a plan for Natalia that includes using running as rehab, adding strength training, and gradually increasing training volume. Natalia successfully completes her marathon pain-free and is now focused on improving her performance. Takeaways Resting an injury can lead to weaker muscles and increased risk of injury. Using running as rehab can help break the pain rest weakness cycle. Strength training is important for building resilience in the body. Gradually increasing training volume based on pain reports can prevent re-injury. Chapters 00:00 Natalia's Marathon Goal 01:13 Natalia's Injury Cycle 03:00 The Pain Rest Weakness Cycle 07:15 Matthew's Personal Experience 09:24 Matthew's Plan for Natalia 12:23 Natalia's Success 13:28 Natalia's Future Goals 14:56 Help for Others in the Same Cycle 15:26 Transition to Performance Coaching

If you’re an injured runner we can help you get back to running pain-free. Book a free call with us https://matthewboydphysio.com/booking/ Running Fundamentals Course https://matthewboydphysio.com/running-fundamentals-course/ Instagram https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd interviews Bridget Bohannon, a runner who experienced knee pain and sought solutions to get back to running. Bridget shares her background as a runner and the troubles she faced with knee discomfort. She discusses her previous attempts at physical therapy and the frustration of not seeing progress. Bridget then explains how she found hope and a new approach through working with Matthew. She describes the progress she has made in her running and her plans for the future. Overall, Bridget's story highlights the importance of finding the right treatment and maintaining hope in the face of setbacks. Takeaways Finding the right treatment approach is crucial for overcoming running injuries. A lack of progress can lead to pessimism and a loss of hope, but it's important to keep searching for solutions. A comprehensive approach that includes strength training, gait analysis, and gradual running progression can lead to significant improvements. Having a supportive coach and a structured plan can help runners regain confidence and achieve their running goals. Chapters 00:00 Introduction and Background 03:06 Troubles with Running 08:36 Diagnosis and Treatment 11:56 Lack of Progress and Pessimism 15:44 Finding Hope and a New Approach 23:25 Progress and Recovery 27:24 Working Towards Future Goals 32:39 Conclusion and Hope for the Future

If you’re an injured runner we can help you get back to running pain-free. Click the link to book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd and Gab Lesnett discuss off-season training for runners. They address the importance of a base-building phase and the potential issues with jumping into a training program too quickly. They also emphasize the need for maintaining speed work and incorporating plyometric training to improve tendon health and elasticity. Strength training is recommended to build overall strength and resilience. The conversation highlights the importance of gradually increasing volume during the off-season and considering cross-training activities. Stretching and mobility work are discussed, with an emphasis on addressing specific issues rather than focusing solely on general flexibility. The episode concludes with information on how to connect with Gab Lesnett. Takeaways Gradually increase training volume during the off-season to avoid injury Maintain speed work and incorporate plyometric training to improve tendon health Include strength training to build overall strength and resilience Address specific issues with stretching and mobility work Chapters 00:00 Introduction 01:23 Discussion on off-season training 03:49 Importance of base building phase 05:09 Different goals and their impact on training 06:28 Addressing underlying issues in the off-season 07:37 Factors contributing to recurring injuries 09:31 Importance of maintaining speed work 12:33 Incorporating plyometric training 16:28 Adding strength training to the routine 18:24 Frequency and progression of strength training 19:24 Inclusion of core exercises 21:42 Determining appropriate weight for strength training 25:58 Gradual increase in volume during the off-season 28:15 Timing of working on running technique 30:04 Consideration of cross-training activities 30:49 Importance of stretching and mobility work 35:03 Addressing recurring injuries 36:19 Connect with Gab Lesnett

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/

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/

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/ In this episode, Matthew Boyd shares his approach to setting goals for the year using the Four Buckets framework. The four buckets represent health, wealth, contribution, and connection. Matthew emphasizes the importance of consciously deciding where to allocate one's energy and avoiding activities that drain energy. He discusses his goals for each bucket, including helping injured runners get back to running, fostering a community among clients, investing in his business, and maintaining his own health. Matthew also opens up about his personal struggle with alcohol and his goal to improve his relationship with it. He encourages listeners to set their running goals within the context of their whole lives and seek support to achieve them. Takeaways Use the Four Buckets framework to set goals for the year, focusing on health, wealth, contribution, and connection. Consciously decide where to allocate your energy and avoid activities that drain energy. Set goals that align with your values and consider the constraints of your life. Seek support and resources to help you achieve your goals. Chapters 00:00 Introduction and Background 02:03 Setting Goals with the Four Buckets Framework 04:38 Contribution Bucket 09:30 Connection Bucket 14:25 Wealth Bucket 20:51 Health Bucket 25:00 Improving Relationship with Alcohol 29:28 Conclusion and Call to Action

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/

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/

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/