Fix My Running

By Matthew BoydMedicine Health & Fitness

Fix My Running episodes

March 27, 2024Off-Season Nutrition for Runners | with Emily Moore, Registered Dietician
Connect with Emily Moore
Instagram: @thedietitianrunner

https://thedietitianrunner.com/

In this episode, Matthew Boyd interviews Emily Moore, a registered dietitian and running coach, about fueling in the off-season. They discuss topics such as focusing on body composition, preparing for high volume training, diet for older runners, the importance of blood tests, and where to learn more from Emily.

Takeaways
The off-season is a good time to focus on body composition goals, such as losing body fat or gaining muscle.
When focusing on body composition, it's important to avoid extreme diets and instead make small adjustments to calorie intake and macronutrient distribution.
Strength training is important during the off-season to support muscle mass and body composition goals.
Older runners should pay attention to their protein intake to prevent muscle loss and support recovery.
Regular blood tests can help identify any nutrient deficiencies and guide the use of supplements.

Chapters
00:00 Introduction and Background
03:30 Focusing on Body Composition in the Off-Season
15:35 Preparing for High Volume Training
26:38 Diet for Older Runners
32:01 Importance of Blood Tests and Supplements
33:31 Where to Learn More from Emily

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

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

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

Instagram:
https://www.instagram.com/matthewboydphysio/
36 min
March 20, 2024Build the Muscles to Alleviate Runner's Knee
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Summary
Runner's knee is a common condition that affects runners and can cause various types of knee pain. The primary cause of knee pain in runners is the high amount of stress and force exerted on the knee during running.

Strength training is crucial for preventing and managing runner's knee, as stronger muscles can better absorb and attenuate the forces experienced by the knee. Compound exercises like squats and lunges, as well as calf raises, are effective for strengthening the leg muscles.

Power training, such as squat jumps and sprint intervals, is also important for developing quick muscle activation and explosive strength. Implementing these training strategies can help runners avoid knee pain and improve their overall performance.

Takeaways
Runner's knee encompasses various conditions that cause knee pain in runners.

The high forces experienced by the knee during running contribute to the development of knee pain.

Strength training is essential for preventing and managing runner's knee.

Power training and sprint intervals can further enhance muscle strength and activation.
9 min
March 13, 2024Release the Constraint on Your Running Performance
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Summary
The episode emphasizes the importance of identifying and releasing constraints to improve performance, using the example of Scott. Scott, a former professional wakeboarder and current trauma surgeon, wants to qualify for the Ironman 70.3 World Championship but is hindered by knee pain. The episode focuses on identifying and releasing the constraint that is holding Scott back from improving his running performance.

Scott was guided through a three-step plan, involving pulling out of a race, resolving the knee pain, and gradually building up training. Scott diligently followed the plan and experienced progress, eventually returning to full training. He is now preparing for his world championship qualification attempt.

Takeaways
Identify the constraint that is holding you back from improving your performance.

Release the constraint to improve your performance.

Constraints can be related to muscular endurance, hydration and fueling, aerobic base, top-end speed, mental fortitude, or pain.

If pain is the constraint, seek help to release it and improve your performance.
6 min
March 06, 2024Prepare The Child for The Road, Not The Road for The Child
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Summary
This episode explores the concept of preparing the child for the road, not the road for the child, and relates it to runner's knee. It discusses the common strategies for rehabilitating runner's knee, which focus on reducing stress on the knee.

However, this episode suggests an alternative approach of preparing the child (or the knee) for the road by making them stronger and more resilient. This is achieved through gradually increasing the stress on the knee, using running as a tool for knee strength.

Takeaways
Instead of trying to control the external environment, focus on making the child (or knee) more capable and resilient.
Rehabilitation strategies for runner's knee often aim to reduce stress on the knee.
Running is an effective tool for strengthening the knee and preparing it for the stresses of running.
Start with the amount of running that the knee can tolerate and gradually increase it to make the knee stronger and more resilient.
12 min
February 28, 2024All Running Injuries Are The Same
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Summary
In this conversation, Matthew Boyd discusses the three things needed to get back to full training after a running injury. Using the metaphor of a mountain climber, he explains that strength, endurance, and support are essential for recovery. He provides examples of common running injuries, such as runner's knee, Achilles tendinopathy, and shin splints, and explains how the same three principles apply to each.

Boyd then outlines a general rehabilitation strategy, including strength training and gradually increasing running volume and speed. He emphasizes the importance of seeking support, whether through educational resources or professional guidance, to ensure successful recovery.

Takeaways
All running injuries require three things to get back to full training: strength, endurance, and support.

Strength training is crucial for absorbing impact and protecting injured tissues.

Building endurance in the injured tissues involves gradually increasing running volume and speed.

Seeking support, whether through educational resources or professional guidance, is important for successful recovery.

Chapters
00:00 Introduction: The Three Things Needed to Get Back to Full Training
05:20 Example 1: Runner's Knee
15:29 Example 2: Achilles Tendinopathy
17:46 Example 3: Shin Splints
20:48 Rehabilitation Strategy
25:16 The Importance of Support
14 min
February 21, 2024From Patellar Tendinopathy to Berlin Marathon | Chris' Story
In this episode, Matthew Boyd interviews his client, Chris, about his running journey and struggles with knee pain. Chris shares how he started distance running and eventually qualified for the Boston Marathon. However, he reached a plateau and decided to change his training program, which led to knee pain and injuries.

Chris tried various treatments and exercises but didn't find a long-term solution until he started working with Matthew. Through a combination of strength training and running, Chris was able to overcome his knee issues and achieve his running goals. He successfully completed the Berlin Marathon and is now looking forward to future races.

Chris Capicio shares his experience of overcoming a year-long knee injury and returning to marathon running without pain. He emphasizes the importance of setting new running goals, trying something different when previous methods fail, seeking professional help, and identifying and solving the problem. Chris's journey serves as an inspiration for runners who are going through similar challenges.

Takeaways
Consistent training and a focused program can help overcome running plateaus and achieve new goals.

Seeking professional help and following a comprehensive treatment plan is crucial for long-term success.

Strength training is an essential component of injury prevention and performance improvement for runners.

Patience, trust in the process, and a long-term perspective are key to overcoming running injuries and setbacks. Set new running goals to stay motivated and focused.

If something isn't working, try a different approach.

Seek professional help from experts with a track record of success.

Identify the problem before working on the solution.

Chapters
00:00 Introduction and Background
03:09 Plateau and Knee Pain
08:16 Seeking Professional Help
14:41 Diagnosis and Treatment Plan
19:10 Initial Progress and Optimism
24:27 Transition to Preseason Training
29:50 Training Through the Summer
37:36 Race Preparation and Success
47:24 Looking Forward
48:01 Setting New Running Goals
49:19 The Importance of Trying Something Different
50:23 Seeking Professional Help
51:15 Identifying and Solving the Problem
52:11 Reflections on the Journey

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

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

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

Instagram:
https://www.instagram.com/matthewboydphysio/
51 min
February 14, 2024How Do I Hydrate for My Long Run?
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Other Episodes on Hydration mentioned in the show:
https://matthewboydphysio.com/how-much-water-should-you-drink-when-running/
https://matthewboydphysio.com/how-do-you-hydrate-for-running/

Summary
This conversation provides a starting point for developing a hydration strategy for long-distance runners. It covers the importance of hydration and electrolyte replenishment, as well as guidelines for fluid and sodium replacement.

The conversation emphasizes the average runner's needs and offers recommendations for electrolyte products. It also encourages customization and further optimization of the hydration strategy. The conversation concludes with an invitation to work with experts for personalized guidance.

Takeaways
Hydration is crucial for long-distance runners, and a basic strategy is necessary.

The average runner loses about one liter of fluid per hour and should aim to replace about half of it.

Sodium is the most important electrolyte to replenish, with an average of 1000 milligrams per liter of sweat.

Electrolyte products with higher sodium concentrations, such as LMNT and Precision Fuel and Hydration, are recommended.

Customization and experimentation are key to finding the optimal hydration strategy.

Further optimization and personalized guidance can be obtained by working with experts.

Chapters
00:00 Introduction: The Importance of Hydration for Runners
02:06 Fluid Losses and Replenishment
03:23 Replacing Fluid Losses
04:59 Electrolyte Replenishment
09:18 Choosing Electrolyte Products
12:04 Customizing Hydration Strategy
13:25 Next Steps: Getting More Sophisticated
14:32 Conclusion and Invitation
11 min
February 07, 2024 How Do You Taper Effectively? | with Sophie Lane, Exercise Physiologist
In this episode, physiotherapist and running coach Matthew Boyd interviews Sophie Lane, an exercise physiologist and running coach, about tapering for races. They discuss the theory behind tapering, the benefits of reducing training load, and the different methods of tapering. Sophie shares a case study of a runner she coached and explains how she tailored the tapering plan to the runner's individual needs and race goals.

They also address common questions about tapering, such as whether fitness is lost during the taper and how to manage anxiety and restlessness during this period. In this conversation, Matthew Boyd and Sophie discuss the importance of rest and recovery for runners. They emphasize the need to train less volume and allow the body to recharge and rebuild in order to be ready for race day.

They also explore alternative training methods that provide a different type of stimulus and stress to the body. Sophie shares that it's important to think about energy in versus energy out, rather than focusing solely on the load of the activity. They conclude by mentioning where listeners can find more information from Sophie.

Takeaways
Tapering involves reducing training load before a race to reduce fatigue and optimize performance.
The duration and intensity of the taper should be tailored to the individual's training age, experience, and race goals.
Maintaining some intensity during the taper helps maintain race pace and psychological confidence.
Strength training should also be tapered, reducing volume while maintaining intensity.
Anxiety and restlessness during the taper are normal, but reframing them as excitement and energy can be helpful.

Chapters
00:00 Introduction and Background
02:53 What is Tapering?
04:04 Benefits of Tapering
07:29 Case Study: Michaela's Taper
12:33 Tapering for Different Training Levels
15:49 Tapering Volume and Long Run
22:59 Maintaining Intensity During Taper
29:32 Tapering Strength Training
31:32 Race Results and Reflection
33:09 Common Questions about Tapering
37:54 The Importance of Rest and Recovery
38:20 Alternative Training Methods
38:48 Where to Find More Information

Connect with Sophie Lane
Stronger Stride Podcast on Tapering
Stronger Stride Instagram @strongerstride
Sophie's Instagram @sophielane

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

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

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

Instagram
https://www.instagram.com/matthewboydphysio/
40 min
January 31, 2024Pain, Rest, Weakness. The Vicious Cycle of Running Injuries
If you’re an injured runner we can help you get back to running pain-free.

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

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

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

Natalia wants to run her first marathon in Greece but has been struggling with hip pain and a recurring injury cycle. Traditional healthcare advice of rest has not been effective. Matthew Boyd shares the concept of the pain, rest, weakness cycle, where rest leads to weaker muscles and increased risk of injury. He also shares his personal experience with this cycle.
Matthew proposes a plan for Natalia that includes using running as rehab, adding strength training, and gradually increasing training volume. Natalia successfully completes her marathon pain-free and is now focused on improving her performance.
Takeaways
Resting an injury can lead to weaker muscles and increased risk of injury.

Using running as rehab can help break the pain rest weakness cycle.

Strength training is important for building resilience in the body.

Gradually increasing training volume based on pain reports can prevent re-injury.
Chapters
00:00 Natalia's Marathon Goal

01:13 Natalia's Injury Cycle

03:00 The Pain Rest Weakness Cycle

07:15 Matthew's Personal Experience

09:24 Matthew's Plan for Natalia

12:23 Natalia's Success

13:28 Natalia's Future Goals

14:56 Help for Others in the Same Cycle

15:26 Transition to Performance Coaching
8 min
January 24, 2024 From Knee Pain Down Stairs to Half Marathon Training | Bridget’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
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
33 min