Explorez tous les épisodes du podcast Fix My Running
| Titre | Date | Durée | |
|---|---|---|---|
| Why Is My Heart Rate So High on Easy Runs? | Janalee's Story | 18 Sep 2024 | 00:24:25 | |
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
Chapters
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: | |||
| Running Injuries Should Be Speed Bumps, Not Roadblocks | 11 Sep 2024 | 00:14:33 | |
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/ 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
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| How Do You Know What Your Race Pace Should Be? | 10 Jul 2024 | 00:16:12 | |
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/ 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
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| Osteoarthritis Optimism for Runners | E19 with Dr Greg Lehman, Chiropractor, Physiotherapist | 05 May 2021 | 00:59:32 | |
"Bad News Hun, the Doc says it's bone on bone..." Have you been told you should quit running because of hip or knee osteoarthritis (OA)? That it's bone on bone. All that running has caused too much wear and tear? Well, these aren't very optimistic sentiments, are they? So is this an accurate depiction of the future for runners who develop knee osteoarthritis? My guest today doesn't think so. In fact, he's so sure that we health professionals are giving the wrong message to runners with hip and knee osteoarthritis that he has created a program dedicated to providing a more optimistic outlook for OA. The program is called OA Optimism and Dr. Lehman joins me on the show today to discuss why runners with hip and knee osteoarthritis have good reason to be optimistic. Click here to read the full show notes Dr. Greg Lehman is a Physiotherapist, Chiropractor and Strength & Conditioning Specialist. He is a thought leader in the rehabilitation world, famous for his efforts to reconcile the biomechanical and pain science research. Dr. Lehman has taught his two-day course, Reconciling Biomechanics with Pain Science, to health and fitness professionals all over the world. Dr. Lehman is also a renowned Keynote Speaker and I recently had the pleasure to attend his address at the Third World Congress of Sports Physical Therapy in Vancouver. As well as being intellectually challenging, it was also quite hilarious, as Dr. Lehman is also known for his somewhat edgy sense of humor. Follow Dr. Greg Lehman
Cool stuff mentioned in the show
Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Music By The Passion HiFi | |||
| Runner's Knee and Obesity | E18 with Amanda Schennato | 21 Apr 2021 | 00:41:39 | |
Runner's knee refers to a bunch of different conditions that cause knee pain in runners. However, it is most commonly used in reference to patellofemoral pain. The patella is the kneecap and the femur is the thigh bone. The articulation (joint) between them is the patellofemoral joint. Pain coming from this joint is usually experienced as if the "back of the kneecap" is hurting or as a diffuse (general) pain around the front of the knee. For this reason, it is also sometimes referred to as anterior knee pain. Unfortunately, many runners are very familiar with this problem. We have quite a bit of research to guide us in the rehabilitation of this condition. Most of the research focuses on load management and strength exercises. However, I recently came across a study that suggested we should also consider whether a higher BMI (body mass index) or obesity could also be a factor. The lead author of the study joins me on the podcast today to discuss her research and her other thoughts on the management of patellofemoral pain (runner's knee). Amanda Schenatto Ferreira is a Physiotherapist and Ph.D. Candidate focusing on biomechanics and patellofemoral pain at São Paulo State University in Brazil. She recently published a paper entitled Overweight and obesity in young adults with patellofemoral pain: Impact on functional capacity and strength. Click here to read the full show notes Follow Amanda: Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Music By The Passion HiFi | |||
| Achilles Tendon Pain in Runners | E17 with Myles Murphy, Physiotherapist | 10 Mar 2021 | 01:01:08 | |
Achilles tendon pain is one of the most common and persistent running injuries. Many runners experience Achilles tendon pain after particularly long or hard runs. It usually hurts as you start running and then warms up and starts to feel better, only to feel more painful the next day. Achilles tendon pain can often persist for years and years. In response, many runners gradually reduce their running volume or switch to shorter races to “avoid damaging their tendon”. Myles Murphy is a Sports Physiotherapist and PhD candidate at The University of Notre Dame, Australia. His PhD focus is investigating rehabilitation strategies for Achilles tendon pain (aka Achilles Tendinopathy or Achilles Tendonitis). Myles has done a lot of work reviewing the current evidence on Achilles tendon rehabilitation. He joins me on the show today to help shed some light on the current best-practice for Achilles tendon pain rehabilitation. This episode is packed full of practical advice for runners suffering from Achilles problems. Click here to check out the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Follow Myles:
Cool Stuff Mentioned in the show:
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| Pain does not equal Damage | E16 with Mike Stewart, Physiotherapist | 17 Feb 2021 | 01:39:05 | |
"If I keep running, will I be causing more damage?" I think all runners have asked themselves this question at some point. If you have knee pain, and your x-ray shows that you have arthritis, we think that makes sense right? What if your x-ray shows that you have arthritis, but you have no pain at all and you can run as much as you want? This kind of thing happens all the time. People with scans showing "damage" or "degeneration" but have no pain. How are we to make sense of this? The difficulty here is that we are talking about pain. While we may think that pain is a fairly straightforward subject, nothing could be further from the truth. Today on the show, Mike Stewart will be joining me to help shed some light on this very confusing and strange subject. Mike has a wonderful gift for taking immensely complicated subjects like pain neuroscience and discussing them in a way that is easy to understand and often quite entertaining. He uses metaphors and stories to explain complex biochemistry and biopsychosocial concepts. If you have not come across Mike before, you will be very glad you did. Mike is a physiotherapist, researcher and university lecturer with over twenty years experience of helping people to overcome pain. He has an MSc in Education and Physiotherapy and is planning a PhD focusing on how people in pain make sense of their experience. Mike teaches across a variety of clinical settings including elite sports, and is an advisor on pain management to the International Olympic Committee. Mike has taught his Know Pain courses to over 1000 clinicians in 17 countries all over the world. Click here to read the full show notes Follow Mike:
Cool stuff mentioned in the show:
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| What is an Anti-Fragile Runner? | E15 with Merv Travers PhD | 24 Jan 2021 | 01:11:02 | |
None of us want to be fragile. Especially not when it comes to running. So what's the opposite of fragile? "If a glass is fragile, give me an example of something that is not fragile". When Dr Travers asked me I replied "a diamond". If you drop a diamond on the ground, it won't break, but it won't be any stronger for the experience. It's strong, or resilient. However, when we train, we stress our bodies and become stronger for the experience. We're not fragile, we're not even just strong or resilient, we're Anti-Fragile. This is an important concept to grasp when it comes to training for performance, as well as rehabilitation from injury. It's also a vital concept to understand for health and longevity. On the show today, Dr Merv Travers joins me to help us understand this counter-intuitive idea, and it's far-reaching implications for performance and rehabilitation. Dr Merv Travers is a Senior Research Scholar working in the area of low back pain, tendon pain and exercise rehabilitation at the School of Physiotherapy, The University of Notre Dame Australia. He completed his PhD at Curtin University where he also maintains an Adjunct Research Fellow role. His teaching areas include anatomy and exercise rehabilitation. He has a Masters of Manipulative Therapy and is a qualified strength & conditioning coach (Australian Strength and Conditioning Association – Level 2). Merv’s clinical background includes working in professional rugby union and he provides clinical consultation for complex musculoskeletal conditions at Star Physio. Merv guest lectures nationally and internationally on the topics of strength and conditioning for physiotherapists and tendinopathy rehabilitation. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Follow Dr Merv Travers:
Cool stuff mentioned in the show:
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| Do the Nike Vaporfly / Alphafly work for Recreational Runners? | E14 with Dr Kim Hébert-Losier PhD | 11 Jan 2021 | 01:06:58 | |
The Nike Vaporfly and its descendants, the Next% and Alphafly, have revolutionized the running landscape. In recent years we have seen new world records set in the men's and women's 10k, half-marathon and marathon. Many other elite runners have set personal bests in the now-dubbed "super-shoes". We have multiple independent studies showing improvements in running economy of around 4% on average. With all the disruption, the IAAF has finally had to step in and update their regulations on running shoes. Now that these "super-shoes" are more widely available, the question on every runner's lips is "will they work for me?". Our guest today has been attempting to answer that question. Dr Hébert-Losier recently published a study in The Journal of Sport and Health Science in which she tested the Nike Vaporfly 4% on a group of recreational runners, like us! Kim Hébert-Losier is a Senior Lecturer and Researcher in Applied Biomechanics at the University of Waikato, New Zealand. She is also a Physiotherapist and an accomplished runner, having qualified for the Boston Marathon twice. She joins me on the show today to shed a little more light on what these "super-shoes" are, how they work and whether the Nike Vaporfly / Alphafly can really make you a faster runner. Check out the full show notes here Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Cool Stuff mentioned in the show:
Further reading and listening:
Music By The Passion HiFi | |||
| How to choose your Running Shoes | E13 with Dr Codi Ramsey PhD | 21 Dec 2020 | 01:19:08 | |
What do you consider when buying running shoes? Research shows that most runners think getting the "correct shoe" is important for avoiding injuries. But how do you know if you're in the "correct shoes"? Dr Codi Ramsey is an expert on running shoes and has been investigating the relationship between shoes and running injuries. Dr Ramsey is the Academic Lead for the Masters of Applied Science program at Otago Polytechnic in New Zealand. She joins me on the show today to discuss the problems we face when trying to use the evidence to make informed decisions about our running shoes. We discussed the difficulty in making strong recommendations based on the current evidence, as well as the problems that have arisen from shoe companies putting the marketing-cart before the research-horse. She also shares some practical tips that runners can use to evaluate shoes right there in the store, before making a purchase. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Follow Dr Codi Ramsey Cool stuff mentioned in the show Music By The Passion HiFi | |||
| Nutrition for the Endurance Athlete | E12 with Harrison Blizzard, Registered Dietician | 13 Dec 2020 | 01:14:12 | |
Is a High-Fat Low-Carb diet a good idea for an endurance athlete? What about vegan, keto or paleo? Are gels and sports drinks a good idea for runners who are trying to lose weight? Registered Dietician and Sports Nutrition expert, Harrison Blizzard, joins me on the show to answer my many, many nutrition-related questions. Check out the full show notes here Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Harrison consults out of RD Nutrition, here in Red Deer, Alberta: Facebook: @rdnutritioninc Instagram: @rd.nutrition.inc Music By The Passion HiFi | |||
| Tendon Pain: What to do about it | E11 | 06 Dec 2020 | 00:51:31 | |
"Tendons hurt when they are not strong enough to do their job" Tendon pain usually affects runners in the Achilles tendon at the heel or the patellar tendon at the knee. It also commonly affects swimmers in the rotator cuff at the shoulder. If you have pain in one of these areas during or after running/swimming you may have "tendinopathy". In this episode, we're going to learn how to fix it. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail I wrote a 3 part blog series a while back on tendon pain: Tendonitis Treatment for Runners Music By The Passion HiFi | |||
| Tendon Pain: What is it? | E10 | 27 Nov 2020 | 00:31:24 | |
Tendon pain (aka tendonitis) is really common among runners, swimmers and cyclists. Runners are often affected at the Achilles tendon in the heel or the patellar tendon in the knee. Swimmers get tendon pain in the rotator cuff of the shoulder and cyclists in the hamstring tendon just by the sit bones. Today we're going to talk about the structural changes that occur within the tendon that often lead to tendon pain. We'll also be unpacking the different terminology used in relation to tendon pain such as tendonitis, tendinopathy, tendinosis etc. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail I wrote a 3 part blog series a while back on tendon pain: Tendonitis Treatment for Runners Music By The Passion HiFi | |||
| Carb Loading Calculator For Marathons | 03 Jul 2024 | 00:10:31 | |
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/ https://www.instagram.com/matthewboydphysio/ Carb loading is the process of increasing carbohydrate intake in the days leading up to a long race to top up glycogen stores in the muscles. It helps prevent running out of carbohydrates during the race and improves performance. The recommended carb loading period is two days for a half marathon and three days for a marathon or longer. The type of food to eat during carb loading includes potatoes, pasta, rice, oatmeal, cereal, bread, bagels, fruits, veggies, candy, and sports drinks. High-fat foods like creamy pasta sauces, pizza, muffins, cakes, chocolate, and takeout food should be avoided or consumed in minimal amounts. Weight gain during carb loading is due to water weight, not fat. Rehearsing the carb loading plan prior to the race is recommended to get used to the food and make adjustments. The amount of carbs needed per day during carb loading can be calculated using a carb loading calculator and can be translated into palm-sized portions for easier visualization. | |||
| Triathlon Clubs for Dummies | E9 with Teresa Harrison, Triathlon Coach | 16 Nov 2020 | 01:15:51 | |
Triathlon clubs help you learn all those little things that you would never think of. "Bring two pairs of goggles to a race" "Squeeze all your gels into a flask" "Invest in clip-in pedals before aero bars" They also help you understand triathlon training. How to set you intensity on the bike, how to swim efficiently, how to structure your brick workouts. Teresa Harrison is an NCCP comp intro certified triathlon coach and has been racing triathlons since 2001. She is the founder and a coach at Triumph Triathlon Club in Red Deer, Alberta. She joins me today to talk about all things triathlon clubs. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Cool stuff mentioned in the Episode: Teresa is the founder and a coach at Triumph Triathlon Club in Red Deer, Alberta. Teresa is also the franchise owner at Freshii South-Pointe, Red Deer. We also chatted about the Canmore xTerra from Grizzly Events and the Calgary Ironman. The local indoor track that Teresa mentioned is in the Gary W. Harris Canada Games Centre and the swimming pool is at the Michener Aquatic Centre. Music By The Passion HiFi: | |||
| Run Clubs for Dummies | E8 with Matthew David | 10 Nov 2020 | 00:44:42 | |
Run Clubs are an awesome way for newbie runners to stay accountable and motivated while making friends and learning the dos and don'ts of running. Matthew David is a coach at The Red Deer Run Collective and joins me today to talk all things Run Clubs.
Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Cool stuff mentioned in the Episode Matthew is a Run Coach with The Red Deer Run Collective. You can find them on Facebook and Instagram Troubled Monk and Sawback brewing companies Matthew's Running Technique Screen Music By The Passion HiFi | |||
| Swim Clubs for Dummies | E7 with Candace Elliott, Physiotherapist | 04 Nov 2020 | 01:23:23 | |
Hey Matthew hope all is well! I was wondering where do you find groups to bike and swim with to help teach techniques? Questions this week from Shayne Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Cool stuff mentioned in the EpisodeCandace is a Physiotherapist at Collegiate Sports Medicine in Red Deer, click here to read her bio Candace swims with the Red Deer Masters Swim Club (aka the Red Deer Silver Sharks). You can find out more about them at their website and Facebook group Music By The Passion HiFi | |||
| Shin Splints when Running | E6 | 03 Nov 2020 | 00:34:46 | |
Another friend of mine has started running again after 6 months off. He is struggling a bit with shin splints. How much running can he do to help him improve his fitness, without the risk of overdoing it and causing more serious damage? What advice would you have for him? Warren Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Marinus Winters @MarinusWinters Stuart Warden @StuartJWarden Adam Meakins @AdamMeakins Music By The Passion HiFi | |||
| High Heart Rate when Running | E5 | 18 Oct 2020 | 00:43:16 | |
A question from Warren... When analyzing the heart rate of my one friend, I see that her heart rate shoots up to Zone 5 within minutes at the start of her runs. She stays in zone 5 for the duration of her runs unless she starts walking. This is despite running at a slower (fairly comfortable) pace. In February she completed a half marathon and she spent 90% of the run in zone 5 with an average heart rate of 174 bpm. What type of training would you prescribe to improve this and allow her to run longer and keep her heart rate lower? (Her half marathon time was 2:34:45 (and her HR was above 167bpm for 2 hours 28 minutes of that) Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? References: Music By The Passion HiFi | |||
| DIY Running Technique Screen | E4 | 13 Oct 2020 | 01:58:06 | |
In this episode I discuss how to do your own "DIY Running Technique Screen". Questions this week come from Celia... Hi Matthew, I am really enjoying your Facebook Q&A show. Thank you for sharing invaluable information. I am interested in proper running technique; similar to what I had learned from you at your studio on Bank Street in Ottawa. Also, how best to begin running again after having stopped for 1 year. And finally, how best to tone the body and overall strengthen the body. Thank you, Celia Click here for the full show notesWould you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail References
Music By The Passion HiFi | |||
| Half Marathon Training | E3 | 13 Oct 2020 | 00:37:05 | |
Hey Matthew! Here are a few things that are on my mind... 1. Hills or speed intervals? Which are better if I’m trying to improve my 1/2 marathon pace? 2. I’m built like a sprinter. How go I train and change my body for endurance running? 3. What is the right mix of LSD vs tempo vs slow runs? What is the benefit of each? 4. What impact does diet have on improving my run efficiency? Why? What foods must I avoid if I want to runner further and faster? 5. I am an intermediate level runner. How many times a week should I be running to get stronger and/or faster? Questions this week from Emeka, thanks mate! Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail What is the right mix of LSD vs tempo vs slow runs? What is the benefit of each?”
Easy, moderate, hard
Two main schools of thought
“Hills or speed intervals? Which are better if I’m trying to improve my 1/2 marathon pace?”
“I’m built like a sprinter. How go I train and change my body for endurance running?”
“What impact does diet have on improving my run efficiency? Why? What foods must I avoid if I want to runner further and faster?” “I am an intermediate level runner. How many times a week should I be running to get stronger and/or faster?“
Thanks to…
Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Music By The Passion HiFi | |||
| Cross Training for Runners | E2 | 13 Oct 2020 | 00:31:14 | |
"How do you add cross training to a running schedule?" Today's question comes from Kristine. She's just getting into running and is wondering how cross training fits in. Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Music By The Passion HiFi | |||
| Running in your Twilight Years | E1 | 11 Oct 2020 | 00:49:29 | |
Considerations for "seasoned" runners I started endurance running at age 58. I’m now 65 and run 8-10 full marathons and 10-15 half marathons annually plus a host of shorter distances with my kids and grandkids. As I was ramping up I don’t recall seeing much guidance on considerations that more “seasoned” individuals should factor in versus the younger crowd. I know I went down the minimalist track and paid dearly for it with shin and knee issues. Full cushion for this senior. Also, Fartleks and aggressive hill repeats can be injury-prone too and I think proper cadence is even more critical to lessen impact stress. All the best, This week's question comes from Steve who wants to know what special considerations the more seasoned athletes have when getting into running. Click here to see the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail I'll be referencing a great episode of Run Chat Live that all twilight runners should listen to... Some Statistics: Music By The Passion HiFi | |||
| How do I Taper for a Race? | 26 Jun 2024 | 00:10:44 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses how to taper effectively for a race. Tapering involves reducing training volume and intensity in the lead up to a race to improve performance. The main benefits of tapering are allowing the body to fully recover from training and topping up glycogen stores. Boyd provides guidelines for tapering based on the duration of the race, recommending a two-week taper for marathons or longer and a one-week taper for shorter races. He also advises on adjusting strength training during the taper period to avoid soreness. Takeaways
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| Can You Run Marathons After a Stress Fracture? | Caitlin's Story | 19 Jun 2024 | 00:40:38 | |
If you’re an injured runner we can help you get back to running pain-free. Book a free call with us: https://matthewboydphysio.com/booking/ Running Fundamentals Course: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: https://www.instagram.com/matthewboydphysio/ Summary Caitlin Miller shares her journey of overcoming injury and returning to running. She started running casually in New York City and gradually became more serious, setting goals to run the world majors. However, she experienced a stress fracture in her hip, which was a setback in her training. She took the injury seriously, went through physical therapy, and gradually built her strength and mileage back up. She ran the London Marathon but didn't have the experience she had hoped for. She then set her sights on the Tokyo Marathon and had a much more enjoyable and successful race. Now, she is preparing for the Berlin Marathon and has learned to set time goals and trust her training. Takeaways
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| What Should I Do if It Hurts After I Run but Not During? | 12 Jun 2024 | 00:13:34 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary Latent pain, or pain that occurs after running, is a common issue for many runners. It is important to manage latent pain correctly in order to prevent further injury and promote healing. Latent pain can be caused by various factors, including physiological, mechanical, and psychological reasons. To manage latent pain, a traffic light system can be used. Green pain indicates mild pain that can be ignored and the run can continue as planned. Red pain indicates severe pain that requires stopping the run and modifying the training plan. Orange pain is moderate and requires caution and monitoring. It is important to record latent pain in the training log to track progress and adjust the training plan accordingly. Takeaways
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| The Evil Excuse Devil | 05 Jun 2024 | 00:09:15 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary Hedie started running to improve her health and avoid potential health problems. However, life events disrupted her running routine, and she struggled to stay consistent. She realized that she needed accountability to overcome her excuses and stay on track. With the support of an accountability angel, Hedie was able to regain her consistency and enjoy running again. Matthew author also shared his own need for accountability and emphasized the importance of seeking help to overcome the evil excuse devil. The episode highlights the serious consequences of inconsistency and the power of accountability in achieving long-term success. Takeaways
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| Foot and Ankle Injuries in Ultra Runners | 29 May 2024 | 00:13:39 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary A study found that 71% of ultramarathon runners reported foot or ankle injuries in the previous 12 months, with plantar fasciitis and Achilles tendonitis being the most common. Many runners attribute these injuries to flat feet and lack of flexibility. However, the study found no connection between flat feet or flexibility and the occurrence of injuries. The study emphasized the importance of calf strength in injury prevention, as the calf muscles do the majority of the work when running. Strengthening the calves through exercises like calf raises is recommended for long-term injury prevention. Seeking professional help may be necessary for persistent injuries. Takeaways
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| Top 3 Running Technique Drills | 22 May 2024 | 00:18:14 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses three common running technique errors: low cadence, overstriding, and knock knee running. He provides drills to address each of these errors and improve running performance. The first drill focuses on increasing cadence, aiming for a step rate between 170 and 190 steps per minute. The second drill helps reduce overstriding by running on the spot and gradually increasing speed while maintaining proper foot placement. The third drill uses pogo jumps with a resistance band to discourage knock knee running. These drills can help runners improve their technique and reduce the risk of injury. Takeaways
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| What Should I Eat For Race Week | with Emily Moore, Registered Dietician | 15 May 2024 | 00:48:04 | |
Connect with Emily Moore: Instagram: @thedietitianrunner Website: thedietitianrunner.com Summary In this episode, Matthew Boyd and Emily Moore discuss nutrition and fueling strategies for races. They cover topics such as supplements, carb loading, and carb sources. They also provide tips for carb loading while traveling and planning ahead for race day. The episode emphasizes the importance of focusing on nutrient-dense foods and sticking to a carb loading plan that works for each individual. In this conversation, Emily, a registered dietitian and avid runner, provides valuable insights on proper carb loading, race morning preparation, fueling during the race, post-race nutrition, and dealing with poor appetite. She emphasizes the importance of practicing and rehearsing nutrition strategies during training to optimize performance on race day. Emily recommends eating until comfortably full during carb loading, having a carb-rich breakfast on race morning, and fueling with a combination of gels, sports drinks, and snacks during the race. She also highlights the significance of consuming protein, carbs, fluids, and electrolytes immediately after the race to aid in recovery and adaptation. Takeaways
Chapters
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: | |||
| When Physical Therapy Doesn’t Work For Running Injuries | 08 May 2024 | 00:27:12 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the limitations of traditional physical therapy in treating running injuries. The episode highlights the importance of controlling the training load and providing guidance on running to effectively manage running injuries. Matthew introduces a new approach called the Recovery Program. The program combines the best elements of coaching and physiotherapy to provide a comprehensive plan for runners to recover from injuries and return to pain-free running. The program emphasizes accountability, having a progressive plan, and making real-time adjustments to training. The success rate of the Recovery Program is 90%, significantly higher than traditional physiotherapy methods. Takeaways
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| Meniscus Tear to 10k | Lois Story | 04 Sep 2024 | 00:20:44 | |
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
Chapters
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: | |||
| Will Runner’s Knee Heal By Itself? | 01 May 2024 | 00:10:04 | |
Runner’s Knee Masterclass: https://www.fixrunning.com/replay https://bjsm.bmj.com/content/47/4/227 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/ https://www.instagram.com/matthewboydphysio/ Summary Researchers from the University of Melbourne conducted a study on patellofemoral pain, commonly known as runner's knee. The study aimed to determine if the condition would heal on its own without intervention. The findings revealed that patellofemoral pain is not self-limiting, with 40% of participants still experiencing significant pain and disability after one year. Factors such as initial pain intensity, duration of pain, and level of disability were found to influence the persistence of symptoms. Early intervention was emphasized as crucial in preventing long-term issues. Takeaways
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| Why to Avoid Running Comfortably Hard | 24 Apr 2024 | 00:25:38 | |
In this episode, Matthew Boyd interviews Bill Kossmann, a runner who experienced a loss of motivation and struggled with back pain during his training. Bill shares his journey of starting running later in life, progressing to ultra marathons, and eventually feeling obligated to participate in races. He discusses the negative impact of lacking structure and guidance in his training, as well as the demoralizing experience of being injured during a race. Bill explains how working with a coach and implementing a new training plan has helped him regain his love for running and improve his back pain. He shares his future goals and the enjoyment he now finds in the overall fitness aspect of running. Takeaways
Chapters
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: | |||
| Does Foam Rolling Help With IT Band Syndrome? | 17 Apr 2024 | 00:04:27 | |
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/ 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 Have a Line, Cross It | 10 Apr 2024 | 00:07:16 | |
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/ 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
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| Running and Knee Arthritis - What About All That Pounding!? | 03 Apr 2024 | 00:06:11 | |
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/ 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
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| Off-Season Nutrition for Runners | with Emily Moore, Registered Dietician | 27 Mar 2024 | 00:35:07 | |
Connect with Emily Moore 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
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: | |||
| Build the Muscles to Alleviate Runner's Knee | 20 Mar 2024 | 00:08:26 | |
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/ 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
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| Release the Constraint on Your Running Performance | 13 Mar 2024 | 00:05:50 | |
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/ 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
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| Prepare The Child for The Road, Not The Road for The Child | 06 Mar 2024 | 00:11:37 | |
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/ 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
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| All Running Injuries Are The Same | 28 Feb 2024 | 00:13:02 | |
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/ 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
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 | |||
| How Much Mobility Do Runners Need? | 28 Aug 2024 | 00:17:32 | |
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/ 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
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| From Patellar Tendinopathy to Berlin Marathon | Chris' Story | 21 Feb 2024 | 00:50:53 | |
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
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: | |||
| How Do I Hydrate for My Long Run? | 14 Feb 2024 | 00:10:46 | |
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/ 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
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 | |||
| How Do You Taper Effectively? | with Sophie Lane, Exercise Physiologist | 07 Feb 2024 | 00:39:39 | |
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/ | |||
| Pain, Rest, Weakness. The Vicious Cycle of Running Injuries | 31 Jan 2024 | 00:07:37 | |
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/ 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
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| From Knee Pain Down Stairs to Half Marathon Training | Bridget’s Story | 24 Jan 2024 | 00:32:49 | |
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 | |||
| Off-Season Training to Avoid Running Injuries | with Gab Lesnett, Physical Therapist | 17 Jan 2024 | 00:37:50 | |
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 | |||
| Running is the Rehab | 10 Jan 2024 | 00:14:31 | |
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: | |||