The Adaptive Zone Matthew Boyd

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/



Instagram

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.

In this episode, Matthew Boyd interviews Bill Kossmann, a runner who experienced a loss of motivation and struggled with back pain during his training.



Bill shares his journey of starting running later in life, progressing to ultra marathons, and eventually feeling obligated to participate in races. He discusses the negative impact of lacking structure and guidance in his training, as well as the demoralizing experience of being injured during a race.



Bill explains how working with a coach and implementing a new training plan has helped him regain his love for running and improve his back pain. He shares his future goals and the enjoyment he now finds in the overall fitness aspect of running.



Takeaways


Having a structured training plan and guidance from a coach can help improve motivation and performance in running.
Running solely for the sake of meeting others' expectations can lead to a loss of enjoyment and burnout.
Addressing underlying issues, such as back pain, can significantly impact running performance and overall well-being.
Finding a balance between structure and flexibility in training allows for adaptation to personal circumstances and goals.



Chapters


00:00 Introduction and Background
01:05 Starting Running and Progression
06:05 Injury and Frustration
10:36 Seeking Change and Working with a Coach
14:42 New Training Structure and Gym Work
20:38 Improvement in Back Pain
22:40 Future Goals and Enjoyment of Running
25:08 Conclusion



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/



Fixing My IT Band Syndrome: https://matthewboydphysio.com/fixing-my-it-band-syndrome/



Summary

Many runners believe that foam rolling is essential for IT band rehab. The theory behind it is that tightness in the IT band causes compression and friction, leading to pain.



However, a recent study found that foam rolling for IT band syndrome is ineffective. The study found no difference in flexibility or stiffness between the foam rolling, stretching, and control groups.



This suggests that foam rolling is a waste of time for IT band syndrome. Alternative approaches may be more effective, and seeking professional help is recommended for those struggling with IT band pain.

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

Steve, an active individual, developed Achilles tendinopathy after starting trail running during the pandemic. After trying various treatments without success, he realized that rehab was the answer. After reaching out for guidance to develop a three-phase plan, Steve gradually built up his tendon resilience and returned to trail running. His determination to overcome the challenge and cross his line led to his success. The conversation emphasizes the importance of rehab, gradual progression, and seeking help to overcome running limitations.



Takeaways


Rehabilitation is often the key to overcoming running injuries and limitations.
Gradual progression and patience are crucial in building tendon resilience.
Seeking guidance from experts and podcasts can provide valuable insights and strategies.
Crossing your line and facing your running challenges head-on is essential for long-term success.