Fix My Running

By Matthew BoydMedicine Health & Fitness

Fix My Running episodes

October 23, 2024Weight Loss, Knee Arthritis and Running
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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https://www.instagram.com/matthewboydphysio/

Summary
This episode explores the complex relationship between knee arthritis, running, and weight loss.

Matthew addresses common misconceptions about knee health, emphasizing that while obesity is correlated with knee arthritis, the relationship is more physiological than mechanical.

He advocates for a holistic approach to health, suggesting that improving overall health can lead to better knee health, and challenges the notion that runners are damaging their knees.

The discussion concludes with practical advice for individuals dealing with knee arthritis, encouraging them to focus on health improvements rather than avoidance of activities like running.

Takeaways
Knee arthritis is often misunderstood as wear and tear.

Obesity significantly correlates with knee arthritis risk.

Exercise, including running, can be beneficial for knee health.

Strength training is recommended for those with knee arthritis.

Overall health impacts knee joint health significantly.

Losing weight improves knee health through overall health benefits.

Runners tend to have healthier knees than non-runners.

Avoiding physical activity can lead to worse health outcomes.

Knee arthritis should be viewed as a sign of joint health.

Improving health can lead to reduced knee pain.
12 min
October 16, 2024How Long Do Running Injuries Take To Heal?
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/

Show Notes on Website

Summary
Lois, a runner who suffered a knee injury, struggled to recover and get back to running. She had a meniscal tear and arthritis in her knee, which prevented her from participating in activities she loved, such as running and hiking. Lois tried physical therapy and strength exercises, but she still experienced pain when running.

She reached out for help and was advised to start running again, even if it was painful at first. Over the course of 16 months, Lois gradually increased her running and strength training, monitoring her pain response. Eventually, she was able to run a 10K race pain-free and even planned to participate in a half marathon.

The key takeaway is that running injuries take time to heal, and progress should be measured in months, not weeks.

Takeaways
Running injuries can take months to heal, and progress should be measured in months, not weeks.

Building muscle strength is important for recovering from knee pain, but strengthening the structures of the knee is equally important.

Gradually increasing running and strength training while monitoring pain response can help the knee adapt and become more resilient.

Comparing running ability and pain levels month to month can help track progress and determine if the current approach is effective.
14 min
October 09, 2024Periodization for Recreational Runners
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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Annual Training Plan Template

Summary
Periodization is a training method that involves focusing on different aspects of training at different times of the year. It can be intimidating, but it is actually quite simple. Most recreational runners already periodize their training without realizing it.

The five primary periods of periodization are strength, base, build, race, and recovery. Strength period focuses on increasing muscular strength, base period establishes a foundation of fitness, build period focuses on race-specific training, race period is for the actual race, and recovery period allows for rest and mental rejuvenation.

Alternating between strength and base periods during the off-season is recommended.

Takeaways
Periodization involves focusing on different aspects of training at different times of the year.

Most recreational runners already periodize their training without realizing it.

The five primary periods of periodization are strength, base, build, race, and recovery.

Alternating between strength and base periods during the off-season is recommended.

Periodization helps prevent injuries and optimize performance.
22 min
October 02, 2024Sleep Optimization for Runners
4-Week Sleep Optimizer

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
Getting good quality sleep is elusive for many people, but it is crucial for overall health and performance. In this episode, Matthew Boyd shares practical tips to improve the quality and regularity of sleep.

He emphasizes the importance of having a consistent daily routine, including a specific lights on and lights off time. Other tips include getting fresh air in the morning, avoiding screens in bed, and reducing alcohol consumption. Boyd also provides a sleep optimizer tool to track progress and make adjustments.

Takeaways
Consistency is key for improving sleep quality and regularity.

Having a specific lights on and lights off time helps regulate the sleep-wake cycle.

Getting fresh air in the morning can help start the wake window and establish a circadian rhythm.

Avoiding screens in bed and reducing alcohol consumption can improve sleep quality.

Using a sleep optimizer tool can track progress and identify factors that influence sleep.
17 min
September 25, 2024Painless Knee Arthritis
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 people with knee pain are diagnosed with arthritis, but this doesn't necessarily mean they can't run or participate in physical activities. Studies have shown that a significant number of individuals without knee pain actually have signs of arthritis on their MRIs.

The presence of arthritis on a scan does not predict future problems or pain levels. While there is a relationship between arthritis severity and pain, it is not linear, and many people with arthritis have no pain at all.

Strength training and comprehensive rehabilitation programs can help reduce knee pain and improve function, even in the presence of arthritis.

Takeaways
Having arthritis on an MRI does not necessarily mean you can't run or participate in physical activities.

Many people without knee pain have signs of arthritis on their MRIs.

The presence of arthritis on a scan does not predict future problems or pain levels.

Strength training and comprehensive rehabilitation programs can help reduce knee pain and improve function, even in the presence of arthritis.
11 min
September 18, 2024Why Is My Heart Rate So High on Easy Runs? | Janalee's Story
Summary
Janalee Whalen shares her journey with running, from starting as a bucket list item to achieving her goal of running a 10K in under an hour.

She initially struggled with high heart rates and difficulty following heart rate zones, but after working with a coach and recalibrating her heart rate zones, she saw significant improvements in her speed and enjoyment of running.

Janalee's story highlights the importance of personalized heart rate training and the impact it can have on a runner's progress and overall experience.

Takeaways
Personalized heart rate training can lead to significant improvements in speed and enjoyment of running.

Calibrating heart rate zones is crucial for accurate training and progress.

Focusing on specific goals, such as running a 10K in under an hour, can provide motivation and drive for training.

As runners progress and improve, they may need to adjust their training strategies to continue making gains.

Chapters
00:00 Introduction and Background

03:10 Struggles with Heart Rate and Training

09:59 Frustrations and Seeking Help

13:35 Calibrating Heart Rate Zones and Seeing Progress

19:52 Deciding on the Next Challenge

23:38 The Impact of Personalized Heart Rate Training

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/
25 min
September 11, 2024Running Injuries Should Be Speed Bumps, Not Roadblocks
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
Running injuries should be speed bumps, not roadblocks.

Despite advancements in research, technology, and training, running injury rates remain high. This is due to the repetitive nature of running and the weakening of the modern human body. However, by focusing on building muscles, strengthening structures, and refining technique, runners can overcome injuries and continue their running journey.

The goal is to make running injuries minor inconveniences that slow us down temporarily, rather than catastrophic events that change the trajectory of our lives.

Takeaways
Running injury rates are alarmingly high, despite advancements in research and technology.

The modern human body is weakened and more vulnerable to injuries due to our sedentary lifestyle.

Focusing on building muscles, strengthening structures, and refining technique can help runners overcome injuries.

Injuries should be viewed as speed bumps that temporarily slow us down, rather than roadblocks that stop us from running.
15 min
September 04, 2024Meniscus Tear to 10k | Lois Story
Summary
Lois Jacobs, a dedicated runner, shares her journey of overcoming a knee injury and reclaiming her passion for running. Her perseverance, setbacks, and ultimate success serve as an inspiring story of resilience and determination.

Takeaways
Lois's journey highlights the importance of perseverance and determination in overcoming setbacks and achieving success.

The impact of injury on physical and mental well-being, and the role of resilience in the recovery process.

The significance of finding joy and fulfillment in one's passion, and the positive impact it has on overall well-being.

Chapters
00:00 Introduction and Welcome

03:06 The Onset of Injury and Recovery Journey

09:01 Challenges and Setbacks in Recovery

13:08 Turning Point and Positive Progress

16:05 Looking Ahead: Future Goals and Aspirations

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/
21 min
August 28, 2024How Much Mobility Do Runners Need?
Runner's Mobility Screen Video

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, physiotherapist Matthew Boyd discusses the topic of mobility in runners and whether it is necessary for injury prevention and performance improvement.

Mat explains that mobility refers to joint range of movement and that runners commonly believe they need good mobility to avoid injuries and enhance performance. However, he argues that runners do not require as much mobility as other athletes and that having sufficient mobility is enough for running.

The episode also highlights the potential harm of excessive focus on mobility, such as feelings of guilt and the diversion of resources from more important aspects of rehabilitation. Mat then provides a simple mobility screen for runners to determine if they have enough mobility for running.

Takeaways
Runners commonly believe they need good mobility to avoid injuries and improve performance.

Having sufficient mobility is enough for running, and excessive mobility may not provide significant benefits.

Excessive focus on mobility can lead to feelings of guilt and divert resources from more important aspects of rehabilitation.

A simple mobility screen can help runners determine if they have enough mobility for running.
18 min
August 21, 20248-Week Macro Tracking Challenge for Runners
YouTube video of this episode
8-Week Macro Tracker
8-Week Macro Tracker Example
Precision Nutrition Macro Calculator
You Can’t Outrun a Bad Diet | With Brian St. Pierre, Registered Dietician

Summary
In this episode, Matthew discusses the benefits of tracking macros for runners. The three main reasons for tracking macros are improving performance, recovering from injury, and achieving weight loss or body recomposition. The episode emphasizes the importance of understanding individual macro needs and adjusting them accordingly.

Matthew provides practical tips on how to track macros using Precision Nutrition's macro calculator and portion sizes based on the size of your hand. He suggests an eight-week macro tracking challenge, focusing on tracking one macro at a time to develop healthy eating habits.

Takeaways
Tracking macros can be beneficial for runners in terms of improving performance, recovering from injury, and achieving weight loss or body recomposition.

Precision Nutrition's macro calculator and portion sizes based on the size of your hand can make macro tracking easier and more practical.

An eight-week macro tracking challenge, focusing on one macro at a time, can help develop healthy eating habits and identify areas for improvement.

Understanding individual macro needs and adjusting them accordingly is important for optimizing nutrition and achieving specific goals.

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/⁠
19 min