The Adaptive Zone

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

Chapters

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:

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Instagram:

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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

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

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

Chapters

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/

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Runner's Mobility Screen Video

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, 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

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

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

Jessica, an aspiring ultra runner, shares her journey of overcoming knee pain and achieving success in her races. She started running in 2020 and quickly fell in love with the challenge and adventure of trail running. However, she began experiencing knee pain that hindered her progress.

Frustrated and unsure of how to fix her knee pain, she came across a running program that focused on strength training and proper running form. With the guidance of the coaching team, Jessica started incorporating weight training and specific running workouts into her routine.

Within six weeks, she noticed significant improvements in her knee pain and overall strength. She went on to complete a 38-mile race, finishing first among females and 10th overall, without any knee pain. Jessica's next goal is to complete a 50-mile race and eventually work towards a 100-mile race.

Takeaways

Chapters

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/

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

Jessie initially sought help for plantar fascia pain and successfully recovered. She then trained for a 50K race, but experienced IT band pain during the race. Upon review, Matthew and Jessie discovered that her training lacked exposure to the type of terrain she would encounter in the race.

The rate of elevation change is crucial in avoiding injury and improving performance in ultra trail races. Exposure to trails with the desired elevation profile is also important for recovery from injuries. Training on trails that mimic the race's elevation profile is essential.

Two-thirds of training runs should be on trails with a similar rate of elevation change. Strategic decision-making and scheduling are necessary to ensure adequate training on appropriate trails.

Takeaways

⁠⁠⁠Rate of Elevation Change (REC) Difficulty⁠⁠⁠

The association between running volume and knee osteoarthritis prevalence: A systematic review and meta-analysis

Robert Buhmann:

X: @buhmannrobert

Research Gate

Myles Burfield

Clinic Website

Research Gate

Summary

In this episode, physiotherapist Matthew Boyd interviews Rob Buhmann and Myles Burfield about their systematic review and meta-analysis on the association between running volume and osteoarthritis prevalence. The episode covers the background of the study, the findings, and implications for runners with knee issues.

They delve into the impact of age, previous injuries, and the role of running in knee health. The guests provide valuable insights and evidence-based perspectives on the topic.

Takeaways

Chapters

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/

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

Jessica, an aspiring ultra trail runner, struggled with knee pain and swelling that prevented her from running longer distances. She tried various remedies but nothing seemed to work.

After reading a post about runners having healthier knees, she decided to seek help. She spoke with Matthew Boyd, who explained the importance of strength training to protect the knees.

Jessica was initially concerned about muscle soreness from strength training, but Matthew assured her that it was a normal phase that would gradually improve with repeated exposure.

Jessica followed a progressive strength training program and was able to integrate it with her running training. She successfully completed a 38-mile trail race without knee pain and went on to win the race.

The key takeaway is that strength training is essential for runners, and while muscle soreness may occur initially, it diminishes over time.

Takeaways

Summary

Marcela shares her journey into running, overcoming back and knee injuries, and achieving her goals. She started running during the pandemic and fell in love with the freedom and enjoyment it brought.

Despite her initial concerns about her back, she reached out to Matthew Boyd for help and started training with him. She experienced setbacks with her knee but diligently followed the training plan and recovered quickly.

Marcela successfully completed the Vancouver Marathon and is now preparing for the Mont Blanc race. Her story is inspiring and showcases the importance of perseverance and listening to your body.

Takeaways

Chapters

00:00 Marcela's Background in Running

03:06 Overcoming Back Pain and Starting Running

05:23 Seeking Help from Matthew Boyd

08:20 The Mexico City Marathon Experience

12:14 The 50k Race and Recovery

14:57 Dealing with a Knee Setback

20:47 The Vancouver Marathon Experience

25:13 Preparing for the Mont Blanc Race

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/