Summary

In this episode of the Adaptive Zone Podcast, host Matthew Boyd speaks with Lana, client who shares her story of getting back to running after knee pain. She opens up about her journey of overcoming running-related injuries and regaining her strength and endurance. Lana discusses her initial struggles with knee pain, the impact of her injuries on her mental health, and how she found a path to recovery through targeted strength training and coaching. As she reflects on her progress, Lana expresses her excitement for future running goals and the joy of being part of a supportive running community.

Lana also shares how getting back to running was about more than fitness, it helped her feel like herself again. As a police officer and martial artist, chronic knee pain once held her back, but through focused strength training and steady running, she now moves pain-free, leads a relay team, and enjoys the active life she loves.

Takeaways

• Lana started running as a way to lose weight and improve fitness.
• She faced significant knee pain and was advised to stop running.
• Despite setbacks, she continued to run for mental health benefits.
• Lana discovered the importance of strength training for injury recovery.
• Specific exercises helped her regain knee mobility and strength.
• She learned to focus on quality over quantity in her workouts.
• Lana's running performance improved significantly after coaching.
• She now runs without pain and enjoys her workouts more than ever.
• Setting future running goals has reignited her passion for the sport.
• Lana feels stronger and fitter than she did in her twenties.

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

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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 delves into the significance of VO2 max for endurance runners, explaining its role in enhancing running performance. Matthew Boyd discusses how improving VO2 max can elevate overall running capabilities, the physiological adaptations that occur through targeted training, and the strategic implementation of VO2 max intervals to maximize performance gains.

The discussion emphasizes the importance of structured training and the potential benefits of working with a coach to optimize training plans.

Takeaways

• VO2 max is crucial for endurance runners.
• Improving VO2 max raises the ceiling on running performance.
• Interval training is an effective method to enhance VO2 max.
• Higher VO2 max allows for better oxygen utilization.
• Cardiac output and mitochondrial efficiency are key adaptations.
• Strategic training is essential for long-distance runners.
• VO2 max intervals should be incorporated at specific times.
• Testing VO2 max pace helps track progress.
• Accumulating time at VO2 max is vital for improvement.
• Coaching can help implement effective training strategies.

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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Summary

In this episode, Matthew Boyd discusses the prevalence and nature of tendon pain in endurance runners, focusing on common areas affected such as the Achilles and gluteal tendons.

He explains the differences between normal and abnormal tendon pain, emphasizing the importance of strength training and proper treatment strategies to manage and prevent these injuries.

Takeaways

• Tendon pain is common in endurance runners, especially in the Achilles and gluteal tendons.
• Runners will likely experience some form of tendon pain during their running lifetime.
• The severity of tendon pain can range from mild discomfort to debilitating pain.
• Tendon pain is typically localized and can be identified by its focal nature.
• Tendons often warm up during activity, leading to temporary relief.
• There are two main types of tendon pain: normal and abnormal.
• Normal tendon pain often resolves after a period of rest and reduced activity.
• Abnormal tendon pain can be chronic and requires ongoing management.
• Strength training, particularly heavy loading, is crucial for treating tendon pain.
• A maintenance program is essential to prevent recurrence of tendon issues.

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

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Summary

This episode explores the significance of sprint training for endurance runners, detailing its benefits in enhancing performance, preventing injuries, and promoting overall health.

Matthew Boyd discusses the physiological advantages of sprint training, including increased muscular power, improved running economy, and enhanced anaerobic capacity. He also emphasizes the psychological benefits of maintaining a high level of physical activity as one ages. The conversation concludes with practical advice on how to effectively incorporate sprint training into a running regimen.

Takeaways

• Endurance runners benefit from sprint training despite not racing at sprint speeds.
• Sprint training increases muscular power, making slower running easier.
• Improved elastic recoil from sprint training enhances running efficiency.
• Anaerobic capacity is crucial for handling surges during races.
• Sprint training can improve VO2 max, raising performance ceilings.
• Stronger muscles from sprint training help protect against injuries.
• Sprint intervals can reduce all-cause mortality and improve health.
• Psychologically, sprint training helps combat the fear of injury as we age.
• Proper recovery is essential between sprint intervals for maximum effort.
• Sprint training should be incorporated regularly, regardless of age.

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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Summary

In this episode, Matthew Boyd discusses four essential recovery habits that can enhance physical resilience and aid in injury prevention.

He emphasizes the importance of establishing a morning routine that includes exercise, nutrition, stress management through meditation, and a consistent sleep schedule. Each habit is designed to reinforce a healthy identity and optimize the body's response to training stimuli, ultimately leading to improved performance and well-being.

Takeaways

• The recovery habits are four daily practices to enhance resilience.
• Focus on the response to training, not just the stimulus.
• Morning routines set the tone for healthier choices throughout the day.
• Physical inactivity significantly increases health risks.
• Morning workouts or walks are essential for daily movement.
• Dark leafy greens in the morning boost nutrient intake.
• Morning meditation creates space for better stress management.
• Consistent sleep schedules support natural circadian rhythms.
• Sleep is crucial for recovery and adaptation to training.
• Establishing these habits can prevent future 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 challenges runners face when they lose motivation and enjoyment in their running journey.

He emphasizes the importance of reconnecting with the underlying reasons for running, exploring personal goals, and understanding the emotional drivers behind them. Through a structured exercise of asking 'why' multiple times, he guides listeners to uncover deeper motivations and suggests strategies to maintain enthusiasm and adapt training plans accordingly.

Takeaways

• When running feels like a chore, it's essential to reconnect with your motivation.
• Understanding your 'why' can help reignite your passion for running.
• Setting both short-term and long-term goals is crucial for motivation.
• Asking 'why' multiple times can uncover deeper emotional drivers behind your goals.
• If your goals don't inspire you, it may be time to reassess them.
• Maintaining consistency in training is key to achieving your goals.
• Changing your training approach can help keep things fresh and exciting.
• Emotional drivers can be linked to personal experiences and family influences.
• It's important to feel good about how you look and how you care for yourself.
• Regularly revisiting your goals and motivations can help sustain your running journey.

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

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Summary

In this episode, Matthew Boyd discusses how to estimate your race pace for a 10K, especially if you haven't raced in a while. He emphasizes the importance of using recent training data, particularly fast finish runs, to gauge your current fitness level and set realistic race targets.

Boyd shares his personal experience and methods for determining a suitable pace, highlighting the balance between ambition and conservatism in race strategy.

Takeaways

• How fast should I run my 10K?
• Estimate my own race pace for 10K.
• Use fast finish runs to estimate race pace.
• A good target for me might be like a 7:40 minute mile pace.
• This method of estimating race pace is not 100% accurate.
• If I just go off feel, I'll feel awesome and run too fast.
• Using fast finishers can estimate race pace without a full time trial.
• Run as fast as you can for the last 15 minutes.
• It's a good target race pace for me for the 10K.
• Estimate your pace right now.

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 nuances of treating runner's knee, emphasizing the difference between toughness and strength. He explains the importance of maintaining the toughness of the knee joint through appropriate loading and running, rather than resting, to prevent further injury.

The discussion also covers the significance of tissue sensitivity and health, and how running can serve as a rehabilitation tool to enhance knee resilience. Boyd concludes by outlining the components necessary for becoming an 'unbreakable runner' who can run pain-free for the long term.

Takeaways

• Runner's knee is a common term for patellofemoral pain.
• Toughness of the knee joint is crucial for recovery.
• Resting can weaken the knee joint's toughness.
• Running can be used as a rehabilitation method.
• Muscle strength and joint toughness are both important.
• Sensitivity of the tissue affects pain levels.
• Healthy tissue can tolerate more stress.
• Gradual exposure to running can reduce sensitivity.
• Good running form minimizes stress on the knee.
• Becoming an unbreakable runner is achievable.

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 challenges runners face in maintaining their training schedules, particularly due to family pressures. He emphasizes the importance of prioritizing self-care and mental well-being as a parent, arguing that one cannot effectively support their children without first taking care of themselves.

Through personal anecdotes and reflections, he illustrates the necessity of making conscious decisions that favor personal health, ultimately benefiting the family as a whole. The conversation culminates in practical strategies for integrating self-care into daily life, ensuring that parents can be healthy role models for their children.

Takeaways

• Many runners struggle to stick to their training due to family pressures.
• Family commitments often take precedence over personal training schedules.

• Long-term runners may find it harder to prioritize training without immediate goals.
• Personal reflections on parenting can influence one's approach to self-care.
• Prioritizing self-care is essential for being a supportive parent.
• Healthy parents can better support their children's needs.
• The belief that kids come first can lead to neglecting personal health.

• Small decisions accumulate to shape long-term habits and priorities.
• Visualizing self-care as an overflowing cup can help prioritize health.
• Practical strategies include scheduling workouts first in the calendar

Pannone (2023) What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping review

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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Summary

This episode explores the controversy surrounding the use of ibuprofen by runners, particularly in light of recent promotional campaigns.

Matthew Boyd discusses the potential risks and benefits of taking ibuprofen before running, referencing a 2023 study that reviews the medical risks associated with its use.

He emphasizes the importance of understanding the inflammatory response in training and cautions against using ibuprofen as a regular training aid, suggesting that it may not provide the expected benefits and could pose health risks.

Takeaways

• 
  
• Taking ibuprofen before running has become a controversial topic.
• 
  
• Recent promotions have sparked discussions about its safety and efficacy.
• 
  
• Ibuprofen may blunt the body's natural inflammatory response to training.
• 
  
• There are potential risks associated with ibuprofen use, including kidney injury and gastrointestinal issues.
• 
  
• Evidence suggests limited benefits of ibuprofen for recovery and performance.
• 
  
• Using ibuprofen regularly as a prophylactic is not advisable.
• 
  
• The inflammatory response is crucial for training adaptations.
• 
  
• Temporary use for specific conditions may be reasonable, but not long-term.
• 
  
• Evaluate the necessity of ibuprofen on a case-by-case basis.
• 
  
• Consult with health professionals before using ibuprofen for training.