Fix My Running

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

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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.

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

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Summary

In this episode, Matthew Boyd explores the relationship between knee pain and running, particularly when fatigue sets in. He discusses a recent study that examines how high-intensity running affects lower limb injury risk and the biomechanics involved.

The findings suggest that as runners fatigue, the stress on their knees increases due to changes in muscle activation rather than changes in running form. Boyd emphasizes the importance of understanding these dynamics for effective rehabilitation strategies, advocating for tailored approaches based on the phase of recovery.

Takeaways

• Knee pain during running can be exacerbated by fatigue.
• Fatigue affects muscle activation patterns, increasing stress on the knees.
• Research indicates that stress migrates from lower legs to knees when fatigued.
• Avoiding running to fatigue may be beneficial in early rehabilitation phases.
• In later rehabilitation phases, strategically engaging with fatigue can build tolerance.
• The quadriceps work harder as calf muscles tire during running.
• Understanding biomechanics is crucial for effective knee pain management.
• Higher loading can lead to beneficial remodeling if within adaptive capabilities.
• Stress management is key in rehabilitation and recovery phases.
• Running can be an effective rehabilitation tool when approached correctly.

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

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Running Fundamentals Course

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Summary

In this episode, Matthew Boyd discusses the common issue runners face where their cardiovascular fitness improves faster than their mechanical fitness, leading to injuries.

He explains the importance of understanding both physiological and mechanical fitness, how they adapt differently to training, and the significance of cross-training to maintain fitness without overloading the legs.

Boyd emphasizes the need for a balanced approach to training to prevent injuries and improve overall running performance.

Takeaways

• Your cardio improves faster than your legs can handle.
• Physiological fitness and mechanical fitness are distinct.
• Mechanical fitness is crucial for injury prevention.
• Cross-training can help maintain fitness while recovering.
• Resting too long can lead to loss of mechanical fitness.
• Training within the adaptive zone is essential.
• Injuries often arise from imbalances in fitness levels.
• Understanding your body's limits can prevent injuries.
• Regular mechanical stimulus is necessary for resilience.
• Balancing cardio and mechanical fitness leads to better performance.

Likely to Sustain a Running-Related Injury as Runners With No History of Injury A 1-Year Prospective Cohort Study

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Summary

In this episode, Matthew Boyd discusses the prevalence of running injuries among recreational runners, emphasizing the importance of understanding the factors that contribute to these injuries. He highlights a study that reveals a significant correlation between previous injuries and the likelihood of future injuries.

Boyd shares personal experiences and insights on how to adapt training to prevent injuries, including the use of a pain traffic light system to interpret and manage pain. He concludes by outlining the critical components of resilience, strength, and biomechanics necessary for becoming an adaptive runner.

Takeaways

• Running injuries are common among recreational runners.
• Previous injuries significantly increase the risk of future injuries.
• Training methods must be adjusted to prevent recurring injuries.
• Understanding pain levels is crucial for injury management.
• Tracking pain after workouts helps in identifying patterns.
• Building resilience is the foundation of injury prevention.
• Strength training supports injury prevention in runners.
• Biomechanics play a role but are less critical than resilience and strength.
• Adaptive training allows runners to continue without significant injuries.
• Injury management involves interpreting pain and adjusting training accordingly.

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

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Running Fundamentals Course

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Summary

In this episode, Matthew Boyd discusses the intricacies of managing pace during running, particularly when encountering hills. He emphasizes the importance of understanding intensity zones and how they affect training and racing strategies.

The episode is divided into three main chapters: understanding pace management, training strategies for uphill and downhill running, and race day strategies for managing pace. Boyd provides practical advice on how to adjust pace based on terrain and workout type, highlighting the significance of heart rate and effort in training.

Takeaways

• You should not hold the same pace when running uphill.
• The goal is to expose your body to a specific intensity stimulus.
• Use heart rate as a target for endurance runs.
• For interval sessions, use pace as your target metric.
• Effort should be the prescribed metric for hill workouts.
• Adjust your pace based on the terrain during races.
• Maintain a consistent effort level throughout the race.
• Monitor your splits to gauge performance during races.
• Choose the flattest location possible for interval workouts.
• Understanding intensity zones is crucial for effective training.

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

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Running Fundamentals Course

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Summary

In this episode, Matthew Boyd discusses the concept of running capacity, particularly in the context of recovery from injury. He shares a case study of a runner named Paul, who faced challenges due to arthritis and how they worked together to gradually increase his running capacity through structured training.

The episode covers the dynamics of training load, the importance of maintaining and expanding running capacity, the impact of age on adaptability, and the necessity of a structured plan for improvement. Matthew emphasizes the balance between pushing limits and avoiding injury, ultimately aiming for a sustainable running practice.

Takeaways

• Running capacity is a mix of volume and intensity.
• Training load must be within your running capacity to avoid injury.
• Maintaining running capacity requires consistency in training.
• Detraining occurs when training volume is insufficient.
• The injury zone expands as running capacity shrinks.
• Younger individuals adapt to training changes more quickly.
• Older runners need to be cautious about training loads.
• Training in the adaptive zone is essential for improvement.
• A structured plan can help systematically increase running capacity.
• Understanding personal goals is crucial for training decisions.

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

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Running Fundamentals Course

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Summary

In this episode, Matthew Boyd discusses the importance of listening to our bodies, particularly in the context of running and injury recovery. He emphasizes that pain is not always a straightforward signal to stop but rather a complex response that can indicate sensitivity in the nervous system.

The episode introduces the concept of graded exposure as a method to help individuals manage pain and recover from injuries by gradually increasing exposure to the activity that causes discomfort, allowing the nervous system to adjust and reduce sensitivity over time.

• Takeaways
• Listening to your body is crucial for recovery.
• Pain is a complex response, not just a signal to stop.
• Fear and pain share similarities in their responses.
• The nervous system's sensitivity can be adjusted.
• Graded exposure helps in managing pain effectively.
• Control over exposure is essential for recovery.
• Gradual exposure can reduce fear and anxiety.
• Pain management requires understanding the body's signals.
• Recovery from injuries can be self-directed with proper methods.
• Professional guidance can enhance recovery strategies.

Running Strength Blender pdf: https://matthew-boyd-physio.kit.com/0adb6d5829

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

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Running Fundamentals Course

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Summary

In this episode, Matthew Boyd discusses how to build a running-specific strength workout, emphasizing the importance of strength training for runners to improve performance and reduce injury risk. He introduces a blender analogy to explain the key ingredients needed in a strength workout, including squat patterns, calf raises, and plyometric exercises.

Boyd also highlights the significance of intensity in workouts and suggests incorporating upper body, core, and running technique drills as bonus ingredients. The episode concludes with a guide on creating a comprehensive strength program for runners.

Takeaways

• Strength training is essential for improving running performance.
• A well-structured strength workout can reduce injury risk.
• Key ingredients include squat patterns, calf raises, and plyometrics.
• Intensity is crucial; workouts must be challenging.
• Incorporate upper body and core exercises for overall strength.
• One strength session per week is the minimum for runners.
• Plyometric exercises enhance running performance.
• Variety in exercises prevents boredom and promotes adaptation.
• Running technique drills can improve efficiency and performance.
• A comprehensive strength program should mix key and bonus ingredients.

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

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Running Fundamentals Course

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Summary

In this episode, Matthew Boyd discusses the merits of using duration over distance in running training, particularly for injury recovery. He explains how duration allows for better quantification of mechanical stress on the body, which is crucial for rehabilitation.

Boyd emphasizes the importance of tailoring training programs to individual needs and balancing recovery with performance optimization. He also highlights the significance of understanding mechanical stress and its impact on recovery, advocating for a systematic approach to running training that prioritizes resilience and injury prevention.

Takeaways

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 the importance of integrating strength training with running to overcome knee pain, using the case study of a client named Christina.

Christina struggled with knee pain while training for half marathons despite trying various treatments. Matthew explains how a comprehensive approach that includes proper training integration, strength building, and recovery can lead to successful outcomes for runners facing similar challenges.

Takeaways