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 recovery runs for endurance runners, clarifying their purpose, benefits, and implementation strategies. He explains that recovery runs are not meant to aid recovery but serve as low-intensity training sessions that help increase weekly mileage with minimal injury risk. The discussion also covers when to incorporate recovery runs into training, particularly after harder sessions or during rehabilitation phases, emphasizing their role in building resilience and improving overall running fitness.

Takeaways

• Recovery runs do not aid in recovery; they are easy training sessions.
• They allow for increased running volume at low intensity.
• Recovery runs should be done in zone one or two.
• They are beneficial for athletes training more than three hours a week.
• Recovery runs help manage training intensity after hard sessions.
• They can be used in rehabilitation to transition from injury.
• Recovery runs are important for building resilience in the body.
• They help maintain weekly running volume without added stress.
• Recovery runs can be done based on feel or heart rate.
• They are a straightforward tool for endurance training.

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 significance of long runs in endurance training, emphasizing their role in glycogen depletion, muscle adaptation, and effective execution strategies. He explains the physiological changes that occur during long runs, the importance of fueling, and the differences between heart rate and pace as metrics for training. The conversation provides insights into how to optimize long runs for better performance and injury prevention.

Takeaways

• A long run is defined as any run longer than 90 minutes.
• Glycogen depletion is crucial for endurance training adaptation.
• Long runs stimulate muscle damage, leading to increased endurance capacity.
• Tissue resilience improves with long runs, helping prevent injuries.
• Heart rate is a better metric than pace for long runs.
• Aim for the middle of your heart rate and pace zones.
• Long runs should be executed in zone two for optimal benefits.
• Fueling during long runs is essential for performance.
• The risk of injury increases after three and a half hours of running.
• Understanding the balance between training stimulus and recovery is key.

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 process of recovering from a mild running injury, using his own experience with foot pain as a case study. He emphasizes the importance of understanding the injury's capacity, adjusting training plans accordingly, and maintaining a focus on gradual recovery. The discussion covers the significance of pain management, the adaptive zone, and the necessity of a structured recovery plan to prevent further injury and ensure a return to optimal performance.

Takeaways

• Recovery from a mild running injury requires understanding its capacity.
• Pain management is crucial in determining training adjustments.
• Training should be adjusted based on the injury's behavior.
• The adaptive zone indicates progress in recovery.
• Gradual increase in training intensity is essential.
• Resting without assessment can hinder recovery.
• Injury management should focus on capacity, not just diagnosis.
• Using running as rehab can be effective if done correctly.
• Maintaining a training plan is important but must be flexible.
• Consulting with experts can enhance recovery 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/

Instagram

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Summary

In this episode, Matthew Boyd discusses the significance of endurance runs in an endurance runner's training regimen. He explains the concept of zone two training, its physiological benefits, and how to effectively structure endurance runs to build an aerobic base. The discussion emphasizes the importance of maintaining a conversational pace, understanding lactate thresholds, and the role of different energy systems in running performance.

Takeaways

• Endurance runs are essential for building an aerobic base.
• Zone two training is characterized by a conversational pace.
• Training in zone two reduces injury risk and enhances endurance.
• The oxidative system is crucial for endurance runners.
• A solid aerobic base allows for better performance at higher intensities.
• Aim for 80% of training to be in zone two.
• Endurance runs should last between 30 minutes to 90 minutes.
• Consistency in training is key for endurance runners.
• Proper calibration of training zones is important.
• Endurance runs form the foundation of a runner's training.

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 essential steps for recovering from running injuries, emphasizing the importance of resilience, strength, and proper form. He outlines a structured five-step recovery process that begins with basic walking and progresses to high-intensity running, tailored to individual needs and capacities. The discussion highlights the significance of using running as a rehabilitation tool and the necessity of adapting training to match the runner's current abilities.

Takeaways

• Recovery from running injuries requires foundational steps.
• Resilience is the base of the recovery pyramid.
• Running is essential for rehabilitation.
• Gradual increase in running tolerance is crucial.
• Five structured steps guide the recovery process.
• Walking and pogo jumps are effective starting points.
• Individual adaptation rates vary significantly.
• Training should match the runner's current capacity.
• Not all runners aim for the same performance level.
• Tailored recovery plans are essential for success.

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

This episode delves into the concept of tempo runs for endurance runners, focusing on the importance of zone three training. Matthew Boyd explains the physiological aspects of tempo runs, how they fit into a five-zone training system, and their significance for race preparation. He discusses practical applications, including various workout examples and the importance of fueling strategies for races. The conversation emphasizes the balance of intensity in zone three and its role in enhancing performance for half marathons and marathons.

Takeaways

• Tempo runs are in zone three of the five-zone system.
• Zone three is a comfortably hard pace, around a six out of ten effort.
• The top of zone three is near the lactate threshold.
• Zone three helps runners adapt to race pace both mentally and physically.
• It's important for fueling strategies during races.
• Zone three workouts can include intervals and steady runs.
• Training in zone three is more prevalent closer to race day.
• Zone three is often considered the most enjoyable running pace.
• Practicing race pace in zone three is crucial for marathon preparation.
• Zone three runs help prevent easy runs from becoming too hard.

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 patellofemoral pain, commonly known as runner's knee, which affects many runners. He explains the anatomy of the knee, the mechanics involved in running, and the various causes of pain. Boyd emphasizes the importance of strength training, proper running technique, and active rehabilitation strategies to effectively treat and prevent this condition.

Takeaways

• Patellofemoral pain is common in runners, often referred to as runner's knee.
• The pain is typically felt on the back of the kneecap due to issues with the subchondral bone.
• Strengthening the quadriceps and gluteal muscles is crucial for recovery.
• Compound lifts like squats and lunges are more effective than isolated exercises.
• Improving running technique can help reduce knee stress.
• Taping and orthotics may provide temporary relief for some runners.
• Passive treatments like manual therapy have limited evidence of effectiveness.
• A structured rehabilitation approach focuses on resilience, strength, and biomechanics.
• Running can be used as a rehabilitation tool to strengthen the knee.
• Avoiding overstriding and increasing cadence can help reduce impact on the knees.

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

This episode delves into lactate threshold training for endurance runners, explaining its significance in improving race performance. Matthew Boyd discusses the concept of lactate threshold, how it relates to training zones, and the physiological changes that occur with targeted training. He emphasizes the importance of structured workouts to enhance threshold pace and provides insights into effective training techniques and their application based on the athlete's fitness level and race goals.

Takeaways

• Lactate threshold training improves race performance.
• The second lactate threshold is crucial for runners.
• Threshold pace correlates with one-hour race pace.
• Improving threshold pace enhances overall running speed.
• Custom training zones are based on lactate threshold.
• Threshold intervals are key to improving performance.
• Work to rest ratios vary based on fitness level.
• Effective workouts require time spent at threshold.
• Training for specific races influences workout timing.
• Improving threshold pace raises zone two running speed.

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 complexities of arthritic pain in runners, exploring its symptoms, variations in severity, and the importance of maintaining an active lifestyle. Matthew Boyd emphasizes the need for runners to understand their condition, manage pain effectively, and seek professional guidance to continue running safely and healthily.

Takeaways

• Arthritic pain in runners can vary significantly in severity.
• Understanding the nature of arthritic pain is crucial for management.
• Staying active is essential for joint health in arthritis.
• Strength training is vital for reducing pain and improving function.
• Running can serve as a form of rehabilitation for arthritic joints.
• Proper biomechanics can help reduce stress on affected joints.
• Monitoring pain levels is important for safe training.
• Professional guidance can enhance recovery and performance.
• It's important to explore all options before considering surgery.
• Maintaining a healthy lifestyle supports joint health.

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.

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/