The Adaptive Zone Matthew Boyd

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Summary

Hedie started running to improve her health and avoid potential health problems. However, life events disrupted her running routine, and she struggled to stay consistent. She realized that she needed accountability to overcome her excuses and stay on track.



With the support of an accountability angel, Hedie was able to regain her consistency and enjoy running again. Matthew author also shared his own need for accountability and emphasized the importance of seeking help to overcome the evil excuse devil.



The episode highlights the serious consequences of inconsistency and the power of accountability in achieving long-term success.



Takeaways


Consistency is key in maintaining a running routine and achieving long-term success.
Having an accountability angel or support system can help overcome excuses and stay on track.
Seeking help and accountability is important, even for experienced runners.
Long-term accountability and performance coaching can help maintain consistency and reach higher goals.

The Foot and Ankle in Ultramarathon Runners: Results of the Ultrarunners Longitudinal TRAcking (ULTRA) Study



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Summary

A study found that 71% of ultramarathon runners reported foot or ankle injuries in the previous 12 months, with plantar fasciitis and Achilles tendonitis being the most common.



Many runners attribute these injuries to flat feet and lack of flexibility. However, the study found no connection between flat feet or flexibility and the occurrence of injuries.



The study emphasized the importance of calf strength in injury prevention, as the calf muscles do the majority of the work when running. Strengthening the calves through exercises like calf raises is recommended for long-term injury prevention. Seeking professional help may be necessary for persistent injuries.



Takeaways


71% of ultramarathon runners reported foot or ankle injuries in the previous 12 months.
There is no connection between flat feet or flexibility and the occurrence of foot and ankle injuries.
Calf strength is crucial for injury prevention, as the calf muscles do the majority of the work when running.
Investing in calf strength through exercises like calf raises is recommended for long-term injury prevention.

Low Cadence Drill⁠

⁠Slow Speed Up Drill⁠

⁠Pogo Bouncing with Band⁠

⁠Double Jump with Band⁠



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 discusses three common running technique errors: low cadence, overstriding, and knock knee running. He provides drills to address each of these errors and improve running performance.



The first drill focuses on increasing cadence, aiming for a step rate between 170 and 190 steps per minute.



The second drill helps reduce overstriding by running on the spot and gradually increasing speed while maintaining proper foot placement.



The third drill uses pogo jumps with a resistance band to discourage knock knee running.



These drills can help runners improve their technique and reduce the risk of injury.



Takeaways


Low cadence, overstriding, and knock knee running are common running technique errors that can impact performance and increase injury risk.
Increasing cadence to a range of 170-190 steps per minute can improve running economy and reduce energy expenditure.
Running on the spot and gradually increasing speed while maintaining proper foot placement can help reduce overstriding.
Pogo jumps with a resistance band can discourage knock knee running and improve running efficiency.

Connect with Emily Moore:

Instagram: @thedietitianrunner

Website: thedietitianrunner.com



Summary

In this episode, Matthew Boyd and Emily Moore discuss nutrition and fueling strategies for races. They cover topics such as supplements, carb loading, and carb sources. They also provide tips for carb loading while traveling and planning ahead for race day.



The episode emphasizes the importance of focusing on nutrient-dense foods and sticking to a carb loading plan that works for each individual. In this conversation, Emily, a registered dietitian and avid runner, provides valuable insights on proper carb loading, race morning preparation, fueling during the race, post-race nutrition, and dealing with poor appetite.



She emphasizes the importance of practicing and rehearsing nutrition strategies during training to optimize performance on race day. Emily recommends eating until comfortably full during carb loading, having a carb-rich breakfast on race morning, and fueling with a combination of gels, sports drinks, and snacks during the race. She also highlights the significance of consuming protein, carbs, fluids, and electrolytes immediately after the race to aid in recovery and adaptation.



Takeaways


Practice and rehearse nutrition strategies during training to optimize performance on race day.
Eat until comfortably full during carb loading and have a carb-rich breakfast on race morning.
Fuel during the race with a combination of gels, sports drinks, and snacks, aiming for 30-60 grams of carbs per hour for races under 2.5 hours and 60-90 grams of carbs per hour for longer races.
Consume protein, carbs, fluids, and electrolytes immediately after the race to aid in recovery and adaptation.
If experiencing poor appetite after a long run or race, focus on small frequent meals, liquid nutrition, and practical hunger.



Chapters


00:00 Introduction
00:31 Overview of the Discussion
01:14 Supplements and Race Week
08:33 Carb Sources and Sugar Intake
15:01 Carb Loading While Traveling
21:06 Choosing Carb-Heavy Meals
21:31 Race-Provided Pasta Meals
22:22 Proper Carb Loading
26:49 Race Morning Preparation
32:13 Fueling During the Race
40:13 Post-Race Nutrition
45:08 Dealing with Poor Appetite



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

In this episode, Matthew Boyd discusses the limitations of traditional physical therapy in treating running injuries. The episode highlights the importance of controlling the training load and providing guidance on running to effectively manage running injuries.



Matthew introduces a new approach called the Recovery Program. The program combines the best elements of coaching and physiotherapy to provide a comprehensive plan for runners to recover from injuries and return to pain-free running. The program emphasizes accountability, having a progressive plan, and making real-time adjustments to training.



The success rate of the Recovery Program is 90%, significantly higher than traditional physiotherapy methods.



Takeaways


Traditional physical therapy often falls short in treating running injuries due to the limitations of the session-by-session model.


The Recovery Program combines coaching and physiotherapy to provide a comprehensive plan for runners to recover from injuries and return to pain-free running.


Accountability, having a progressive plan, and making real-time adjustments to training are key elements of the Recovery Program.


Controlling the training load and providing guidance on running are crucial for effectively managing running injuries.

Runner’s Knee Masterclass: https://www.fixrunning.com/replay



https://bjsm.bmj.com/content/47/4/227



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

Researchers from the University of Melbourne conducted a study on patellofemoral pain, commonly known as runner's knee. The study aimed to determine if the condition would heal on its own without intervention.



The findings revealed that patellofemoral pain is not self-limiting, with 40% of participants still experiencing significant pain and disability after one year.



Factors such as initial pain intensity, duration of pain, and level of disability were found to influence the persistence of symptoms. Early intervention was emphasized as crucial in preventing long-term issues.



Takeaways


Patellofemoral pain, or runner's knee, does not heal on its own and requires intervention.
40% of individuals with patellofemoral pain still experience significant pain and disability after one year.
Factors such as initial pain intensity, duration of pain, and level of disability influence the persistence of symptoms.
Early intervention is crucial in preventing long-term issues.