Fix My Running

By Matthew BoydMedicine Health & Fitness

Fix My Running episodes

December 31, 2024 Project 2025
In this episode of the Adaptive Zone podcast, Matthew Boyd discusses his goal-setting process for 2025, focusing on distributing energy across four key areas: health, wealth, contribution, and connection. He reflects on his experiences from the previous year, sharing insights on maintaining health, managing business growth, contributing to the community, and nurturing personal relationships. Matthew emphasizes the importance of setting realistic and balanced goals, and he outlines a tactical approach to achieving them, including regular reviews and focusing on fewer, more impactful objectives.

Chapters
00:00 Introduction to Goal Setting for 2025
01:10 The Four Buckets of Life: Health, Wealth, Contribution, Connection
03:57 Reflecting on Past Goals and Setting New Ones
08:19 Health Goals: Maintaining Balance and Overcoming Challenges
10:38 Wealth Goals: Investing in the Business
14:39 Contribution Goals: Helping Runners and Making an Impact
16:56 Connection Goals: Nurturing Relationships
19:10 Final Thoughts on Goal Setting and Future Plans
26 min
December 25, 2024Do Runners Need Insoles / Orthotics?
Duchetto (2024) Can Foot Orthoses Benefit Symptomatic Runners? Mechanistic and Clinical Insights Through 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
https://matthewboydphysio.com/booking/

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

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

Summary
This episode explores the role of insoles and orthotics in running, discussing their purpose, historical context, and current research findings.

Matthew Boyd delves into how orthotics are used to improve alignment and prevent injuries, the shift in professional attitudes towards their use, and the latest evidence regarding their effectiveness for various running-related injuries.

He emphasizes that while orthotics can be beneficial for specific conditions, their prophylactic use is not supported by current research.

Takeaways
Insoles and orthotics are used interchangeably in running.

Historically, orthotics were prescribed prophylactically for flat feet.

Current research questions the effectiveness of prophylactic orthotic use.

Orthotics can help reduce knee and shin pain in runners.

Custom orthotics may not be significantly more effective than off-the-shelf options.

Orthotics should be part of a comprehensive rehabilitation strategy.

Runners can wean off orthotics if they no longer need them.

The effectiveness of orthotics varies by individual and condition.

Orthotics are not a silver bullet for injury prevention.

Health professionals' attitudes towards orthotics have evolved over time.
18 min
December 18, 2024How Do I Run My Next Marathon Faster?
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 strategies for improving marathon performance by identifying and addressing specific constraints that runners face. The discussion is framed around the experience of a client, Eric, who is looking to improve his marathon time after completing his first race.

Mat emphasizes the importance of understanding one's limitations, whether they be muscular endurance, energy levels, or breathing capacity, and provides actionable insights on how to target these areas in training. He outlines a structured approach to training that focuses on overcoming these constraints to achieve better race results.

Takeaways
After achieving a milestone, it's natural to seek the next goal.

Identifying constraints is crucial for improving performance.

Muscular endurance is a common constraint for runners.

Pain can hinder training and performance.

Energy levels affect race pace and endurance.

Breathing capacity can limit performance in shorter races.

Training should target specific constraints identified.

Incorporating back-to-back runs can enhance muscular endurance.

Strength training contributes to improved endurance.

Understanding your constraints can lead to better training outcomes.
14 min
December 11, 2024Exercise Dosage For Running Injuries | with Tyler Eng, Physical Therapist
Connect with Tyler Eng:
Instagram: @tylereng
TikTok: @tylereng

Summary
In this episode of the Adaptive Zone podcast, Matthew Boyd and Tyler Eng discuss the concept of exercise dosage, particularly in relation to running and rehabilitation.

They explore how exercise can be viewed as medicine, emphasizing the importance of individualized dosage to prevent injuries and promote recovery.

Tyler shares a case study of a runner with Achilles pain, illustrating how adjusting the dosage of running and rehabilitation exercises can lead to successful outcomes.

The episode highlights the need for careful monitoring and adjustment of exercise dosage to ensure effective training and rehabilitation.

Takeaways
Exercise is like medicine; it requires the right dosage.

Dosage of exercise can change over time and circumstances.

Individualized dosage is crucial for injury recovery.

Under dosing is safer than overdosing in rehabilitation.

Rehabilitation exercises also require careful dosage management.

A case study illustrates the importance of dosage in practice.

Balancing training intensity and volume is essential.

Exercise selection is less important than proper dosing.

Many running injuries stem from improper dosage.

Communication with therapists about dosage is vital.

Chapters
00:00 Introduction to Exercise Dosage

02:01 Understanding Exercise as Medicine

06:28 The Importance of Individualized Dosage

09:50 Rehabilitation and Exercise Dosage

12:18 Case Study: Managing Achilles Pain

20:28 Balancing Training and Recovery

24:43 The Role of Dosage in Exercise Effectiveness

30:35 Conclusion and Resources

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/
32 min
December 04, 2024Should I Have Surgery for a Meniscus Tear?
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 complexities surrounding meniscal tears and the considerations for surgery versus rehabilitation.

He emphasizes that many individuals with meniscal tears do not experience pain, and that surgery may not always be the best option. Recent research indicates that physical therapy can be just as effective as surgical intervention for managing knee pain associated with meniscal tears.

Boyd encourages listeners to explore rehabilitation options before considering surgery, highlighting the importance of comprehensive rehab programs.

Takeaways
Many runners consider surgery for meniscal tears due to knee pain.

Surgery does not always improve knee pain and can sometimes worsen it.

Meniscal tears can be traumatic or degenerative, with different implications for treatment.

A significant percentage of people with meniscal tears do not experience pain.

MRI findings of meniscal tears do not always correlate with pain.

Research shows that physical therapy can be as effective as surgery for knee pain.

Delaying surgery for meniscal tears can lead to better outcomes.

Good rehabilitation focuses on strengthening and refining technique.

Consulting with a medical team is crucial for personalized advice.

Comprehensive rehab programs can help avoid unnecessary surgeries.
20 min
November 27, 2024Fixing The Root Cause 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/

Summary
In this episode, Matthew Boyd discusses the common issue of running injuries, emphasizing that most injuries are repetitive stress injuries caused by training. He outlines three critical components for injury prevention: building muscular strength, strengthening the structures (tendons, ligaments, etc.), and refining running technique.

Boyd introduces the concept of the 'adaptive runner,' who understands how to manage their training to prevent injuries and maintain a lifelong running practice.

Takeaways
Most runners get injured every second year.

Injuries often stem from repetitive stress on weak areas.

Training is the primary cause of running injuries.

To prevent injuries, focus on three components: strength, structure, technique.

Regular strength training is essential for injury prevention.

Strengthen muscles to absorb impact forces during running.

Running can be used as a rehabilitation tool.

Biomechanics play a crucial role in injury prevention.

An adaptive runner can manage their training effectively.

Understanding adaptation is key to lifelong running.
15 min
November 20, 2024Are My Rehab Exercises Actually Doing Anything?
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
Many runners question whether their rehab exercises are actually effective in helping them recover from injuries and get back to running. This is a common concern, as runners often receive generic exercises that may not address their specific needs.

One client, Steven, experienced knee pain that progressively worsened, impacting his ability to run and leading to weight gain and decreased activity. He had been told to take up low-impact activities like cycling or rowing, which was not a satisfactory solution for a runner.

Steven had lost faith in physical therapy due to previous experiences with ineffective exercises. However, when he consulted with Matthew Boyd, a different approach was taken. Matthew emphasized the importance of building strength and power in the muscles to absorb the high impact forces of running.

Steven followed a progressive strength program that included bodyweight exercises, dumbbell work, and plyometric exercises. Over the course of three months, Steven regained his ability to run five times a week and is now preparing for a 10K race.

The key takeaway is that rehab exercises should be challenging and make you feel stronger. If they are too easy, they may not be effective in helping you recover.

Takeaways
Many runners question the effectiveness of their rehab exercises in helping them recover from injuries and get back to running.

Generic exercises that do not address the specific needs of runners may not be effective in promoting recovery.

Building strength and power in the muscles is crucial for absorbing the high impact forces of running.

Rehab exercises should be challenging and make you feel stronger. If they are too easy, they may not be effective in helping you recover.
11 min
November 13, 2024When Rehab Fails for Running Injuries... | with Mike James, Physiotherapist
Connect with Mike James:
Instagram: @the_endurance_physio

Summary
In this episode, Matthew Boyd interviews Mike James, an endurance physiotherapist, about the reasons why rehab for running injuries may not go well. They touch on the role of patience, the potential pitfalls of underloading or overloading, and the importance of setting realistic timelines for recovery. Overall, the episode emphasizes the need for a personalized and tailored approach to rehab for running injuries.

Mat and Mike focus on the importance of communication, collaboration, and specificity in rehab and running guidance for runners. They emphasize the need for runners to be involved in the planning process, have a clear understanding of their rehab program, and have realistic expectations of the timeline for recovery.

The episode also highlights the need for therapists to provide detailed and specific exercise prescriptions, tailored to the individual runner's needs. It warns against cookie-cutter approaches and emphasizes the importance of individualized care.

Takeaways
Communication and collaboration between the runner and the therapist are crucial for successful rehab.

Precision in the rehab plan, including specific guidelines for running frequency, intensity, and duration, is important.

Patience is necessary as running injuries may take longer to heal than expected.

Underloading or overloading can hinder the recovery process, and finding the right balance is key.

Setting realistic timelines for recovery and adjusting the plan as needed is essential. Runners should be involved in the planning process and have a clear understanding of their rehab program and running guidelines.

Therapists should provide detailed and specific exercise prescriptions tailored to the individual runner's needs.

Realistic expectations of the timeline for recovery should be communicated to runners.
Chapters

00:00 Introduction and Background

03:08 When Rehab for Running Injuries Doesn't Go Well

08:26 Factors Contributing to Cyclical or Prolonged Injuries

14:49 The Runner's Role in Sabotaging Recovery

23:39 The Importance of Communication and Precision in Rehab

33:01 Specificity in Exercise Prescription

38:07 Setting Realistic Expectations

43:48 The Need for a Collaborative Approach

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/
48 min
November 06, 2024Running Through Knee Pain | Miranda's Story
The Knee Pain Video that Miranda referenced:
https://matthewboydphysio.com/runners-knee-masterclass/

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/

Summary
Miranda Phillips, a runner who had experienced multiple injuries and surgeries, shares her journey of getting back into running with the help of the Fix My Running coaching program.

She initially turned to running as a way to escape and clear her head after having children. However, she started experiencing knee and ankle injuries that hindered her running progress.

Miranda reached out to Mat after seeing an ad on Facebook and decided to give it a shot, despite feeling skeptical. With the guidance and support of the Fix My Running program, Miranda was able to overcome setbacks, adjust her training, and build her running endurance.

She now feels confident and optimistic about her running future, with goals of running a half marathon and continuing to improve her speed.

Takeaways
Running can be a valuable form of stress relief and escape for individuals, especially those with limited time for other forms of exercise.

Experiencing injuries and setbacks in running can be discouraging, but with the right guidance and support, it is possible to overcome them and continue progressing.

Understanding the difference between pain that can be trained through and pain that requires adjustment or rest is crucial for long-term running success.

Having a positive mindset and being grateful for the ability to run can greatly enhance the running experience and motivation to continue.

Working with a coach who understands both the physical therapy and running aspects can provide valuable insights and support in overcoming injuries and improving performance.
26 min
October 30, 2024Running Shoes Are Not Important
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 often-overlooked role of running shoes in injury prevention and recovery. He emphasizes that while shoes are a factor, they are not the most critical element in ensuring pain-free running.

Instead, he highlights the importance of resilience, muscular strength, and biomechanics, structured in a priority pyramid. Boyd argues that runners should focus on building resilience and strength before worrying about the specifics of their footwear.

He also addresses when shoes might matter and encourages runners to seek help for injuries by focusing on the underlying components rather than just the shoes.

Takeaways
Running shoes are not the primary concern for injury prevention.

The three critical components of pain-free running are resilience, strength, and biomechanics.

Resilience is the most important factor in avoiding injuries.

Muscular strength significantly impacts injury recovery and prevention.

Biomechanics, while important, is the least critical of the three components.

Runners should focus on building resilience and strength first.

Shoes can influence biomechanics but are not the main focus.

It's okay to choose shoes based on comfort and preference.

If shoes cause immediate pain, they may be the issue.

Consulting a professional can help identify the root cause of running injuries.
12 min