Fix My Running

By Matthew BoydMedicine Health & Fitness

Fix My Running episodes

June 05, 2024The Evil Excuse Devil
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
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
Consistency is key in maintaining a running routine and achieving long-term success.

Having an accountability angel or support system can help overcome excuses and stay on track.

Seeking help and accountability is important, even for experienced runners.

Long-term accountability and performance coaching can help maintain consistency and reach higher goals.
10 min
May 29, 2024Foot and Ankle Injuries in Ultra Runners
The Foot and Ankle in Ultramarathon Runners: Results of the Ultrarunners Longitudinal TRAcking (ULTRA) Study

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
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
71% of ultramarathon runners reported foot or ankle injuries in the previous 12 months.

There is no connection between flat feet or flexibility and the occurrence of foot and ankle injuries.

Calf strength is crucial for injury prevention, as the calf muscles do the majority of the work when running.

Investing in calf strength through exercises like calf raises is recommended for long-term injury prevention.
14 min
May 22, 2024Top 3 Running Technique Drills
Low Cadence Drill⁠
⁠Slow Speed Up Drill⁠
⁠Pogo Bouncing with Band⁠
⁠Double Jump with Band⁠

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 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
Low cadence, overstriding, and knock knee running are common running technique errors that can impact performance and increase injury risk.

Increasing cadence to a range of 170-190 steps per minute can improve running economy and reduce energy expenditure.

Running on the spot and gradually increasing speed while maintaining proper foot placement can help reduce overstriding.

Pogo jumps with a resistance band can discourage knock knee running and improve running efficiency.
19 min
May 15, 2024What Should I Eat For Race Week | with Emily Moore, Registered Dietician
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
Practice and rehearse nutrition strategies during training to optimize performance on race day.

Eat until comfortably full during carb loading and have a carb-rich breakfast on race morning.

Fuel during the race with a combination of gels, sports drinks, and snacks, aiming for 30-60 grams of carbs per hour for races under 2.5 hours and 60-90 grams of carbs per hour for longer races.

Consume protein, carbs, fluids, and electrolytes immediately after the race to aid in recovery and adaptation.

If experiencing poor appetite after a long run or race, focus on small frequent meals, liquid nutrition, and practical hunger.

Chapters
00:00 Introduction

00:31 Overview of the Discussion

01:14 Supplements and Race Week

08:33 Carb Sources and Sugar Intake

15:01 Carb Loading While Traveling

21:06 Choosing Carb-Heavy Meals

21:31 Race-Provided Pasta Meals

22:22 Proper Carb Loading

26:49 Race Morning Preparation

32:13 Fueling During the Race

40:13 Post-Race Nutrition

45:08 Dealing with Poor Appetite

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/
49 min
May 08, 2024When Physical Therapy Doesn’t Work For 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
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
Traditional physical therapy often falls short in treating running injuries due to the limitations of the session-by-session model.
The Recovery Program combines coaching and physiotherapy to provide a comprehensive plan for runners to recover from injuries and return to pain-free running.
Accountability, having a progressive plan, and making real-time adjustments to training are key elements of the Recovery Program.
Controlling the training load and providing guidance on running are crucial for effectively managing running injuries.
28 min
May 01, 2024Will Runner’s Knee Heal By Itself?
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/

Instagram
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
Patellofemoral pain, or runner's knee, does not heal on its own and requires intervention.

40% of individuals with patellofemoral pain still experience significant pain and disability after one year.

Factors such as initial pain intensity, duration of pain, and level of disability influence the persistence of symptoms.

Early intervention is crucial in preventing long-term issues.
11 min
April 24, 2024Why to Avoid Running Comfortably Hard
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
Having a structured training plan and guidance from a coach can help improve motivation and performance in running.

Running solely for the sake of meeting others' expectations can lead to a loss of enjoyment and burnout.

Addressing underlying issues, such as back pain, can significantly impact running performance and overall well-being.

Finding a balance between structure and flexibility in training allows for adaptation to personal circumstances and goals.

Chapters
00:00 Introduction and Background

01:05 Starting Running and Progression

06:05 Injury and Frustration

10:36 Seeking Change and Working with a Coach

14:42 New Training Structure and Gym Work

20:38 Improvement in Back Pain

22:40 Future Goals and Enjoyment of Running

25:08 Conclusion

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/
26 min
April 17, 2024 Does Foam Rolling Help With IT Band Syndrome?
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Fixing My IT Band Syndrome: https://matthewboydphysio.com/fixing-my-it-band-syndrome/

Summary
Many runners believe that foam rolling is essential for IT band rehab. The theory behind it is that tightness in the IT band causes compression and friction, leading to pain.

However, a recent study found that foam rolling for IT band syndrome is ineffective. The study found no difference in flexibility or stiffness between the foam rolling, stretching, and control groups.

This suggests that foam rolling is a waste of time for IT band syndrome. Alternative approaches may be more effective, and seeking professional help is recommended for those struggling with IT band pain.
5 min
April 10, 2024If You Have a Line, Cross It
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Summary
Steve, an active individual, developed Achilles tendinopathy after starting trail running during the pandemic. After trying various treatments without success, he realized that rehab was the answer. After reaching out for guidance to develop a three-phase plan, Steve gradually built up his tendon resilience and returned to trail running. His determination to overcome the challenge and cross his line led to his success. The conversation emphasizes the importance of rehab, gradual progression, and seeking help to overcome running limitations.

Takeaways
Rehabilitation is often the key to overcoming running injuries and limitations.

Gradual progression and patience are crucial in building tendon resilience.

Seeking guidance from experts and podcasts can provide valuable insights and strategies.

Crossing your line and facing your running challenges head-on is essential for long-term success.
8 min
April 03, 2024Running and Knee Arthritis - What About All That Pounding!?
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Summary
This episode explores the relationship between running and knee arthritis. Jean, a runner diagnosed with arthritis, had given up on running due to concerns about worsening her condition. However, after hearing an interview that challenged the conventional wisdom, she sought guidance on how to safely resume running.

The episode highlights the research showing that running is not harmful to knees and can actually be beneficial. It emphasizes the importance of overall health and the misconception that knee arthritis is solely caused by running. The three-step runner's knee protocol is introduced, focusing on muscle strengthening, structural reinforcement, and training refinement. Jean's success story demonstrates the potential for long-term running and physical fitness despite arthritis.

Takeaways
Running is not bad for knees and can be beneficial for individuals with knee arthritis.

The health of the knee joint is influenced by overall health and fitness.

The three-step runner's knee protocol involves muscle strengthening, structural reinforcement, and training refinement.

Continuing to run and maintain physical fitness can improve quality of life and prevent the progression of knee arthritis.
7 min