Fix My Running

By Matthew BoydMedicine Health & Fitness

Fix My Running episodes

August 14, 2024From Knee Pain to 38 Mile Ultra Winner In 10 Weeks | Jessica's Story
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/
34 min
August 07, 2024Rate of Elevation Change (REC) for Trail Runners
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/

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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
14 min
July 31, 2024Does More Running Cause More Arthritis? | with Dr. Myles Burfield & Dr. Robert Buhmann
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/
47 min
July 24, 2024DOMS: Runners Have to Earn Their Miles
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
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Running Fundamentals Course
https://matthewboydphysio.com/running-fundamentals-course/

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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.
14 min
July 17, 2024From Knee Pain to Marathon PR | Marcela's Story
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/
28 min
July 10, 2024How Do You Know What Your Race Pace Should Be?
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.
17 min
July 03, 2024 Carb Loading Calculator For Marathons
My Carb Loading Plan
Carb Loading Calculator

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us
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Running Fundamentals Course
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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.
11 min
June 26, 2024How do I Taper for a Race?
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/

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https://www.instagram.com/matthewboydphysio/

Summary
In this episode, Matthew Boyd discusses how to taper effectively for a race. Tapering involves reducing training volume and intensity in the lead up to a race to improve performance. The main benefits of tapering are allowing the body to fully recover from training and topping up glycogen stores.

Boyd provides guidelines for tapering based on the duration of the race, recommending a two-week taper for marathons or longer and a one-week taper for shorter races. He also advises on adjusting strength training during the taper period to avoid soreness.

Takeaways
Tapering involves reducing training volume and intensity in the lead up to a race to improve performance.

Tapering allows the body to fully recover from training and ensures glycogen stores are topped up.

For marathons or longer races, a two-week taper is recommended, while shorter races require a one-week taper.

Strength training during the taper period should be adjusted to avoid soreness.
11 min
June 19, 2024Can You Run Marathons After a Stress Fracture? | Caitlin's Story
If you’re an injured runner we can help you get back to running pain-free.

Book a free call with us:
https://matthewboydphysio.com/booking/

Running Fundamentals Course:
https://matthewboydphysio.com/running-fundamentals-course/

Instagram:
https://www.instagram.com/matthewboydphysio/

Summary
Caitlin Miller shares her journey of overcoming injury and returning to running. She started running casually in New York City and gradually became more serious, setting goals to run the world majors.

However, she experienced a stress fracture in her hip, which was a setback in her training. She took the injury seriously, went through physical therapy, and gradually built her strength and mileage back up.

She ran the London Marathon but didn't have the experience she had hoped for. She then set her sights on the Tokyo Marathon and had a much more enjoyable and successful race. Now, she is preparing for the Berlin Marathon and has learned to set time goals and trust her training.

Takeaways
Overcoming injury and returning to running requires patience, dedication, and proper rehabilitation.

Setting time goals and trusting the training process can lead to successful and enjoyable races.

Strength training and smart training methods are essential for injury prevention and improved performance.

Having a positive mindset and embracing the journey can make the running experience more fulfilling.

Chapters
00:00 Introduction and Background

09:00 Rehabilitation and Return to Running

26:01 Looking Ahead to the Berlin Marathon

33:09 Lessons Learned and Changing Relationship with Running
41 min
June 12, 2024What Should I Do if It Hurts After I Run but Not During?
If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us
https://matthewboydphysio.com/booking/

Running Fundamentals Course
https://matthewboydphysio.com/running-fundamentals-course/

Instagram
https://www.instagram.com/matthewboydphysio/

Summary
Latent pain, or pain that occurs after running, is a common issue for many runners. It is important to manage latent pain correctly in order to prevent further injury and promote healing.

Latent pain can be caused by various factors, including physiological, mechanical, and psychological reasons. To manage latent pain, a traffic light system can be used.

Green pain indicates mild pain that can be ignored and the run can continue as planned. Red pain indicates severe pain that requires stopping the run and modifying the training plan. Orange pain is moderate and requires caution and monitoring.

It is important to record latent pain in the training log to track progress and adjust the training plan accordingly.

Takeaways
Latent pain is pain that occurs after running, either later in the day or the following morning.

Managing latent pain correctly is important to prevent further injury and promote healing.

A traffic light system can be used to manage latent pain, with green indicating mild pain that can be ignored, red indicating severe pain that requires stopping the run, and orange indicating moderate pain that requires caution.

It is important to record latent pain in the training log to track progress and adjust the training plan accordingly.
14 min