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 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

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.