The Adaptive Zone (Matthew Boyd)
Explorez tous les épisodes de The Adaptive Zone
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| 10 Jul 2024 | How Do You Know What Your Race Pace Should Be? | 00:16:12 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary This episode discusses how to determine your race pace for distances you haven't done before or haven't done in a long time. The method described involves doing fast finish long runs in the weeks leading up to the race. For a 10K, the last 15 minutes of the long run are done at race pace. For a half marathon, the last 30 minutes are done at race pace. And for a marathon, the last 30 minutes of the long run are done at race pace. The average pace during these fast finish portions is used to estimate the race pace. The episode also emphasizes the importance of pacing during the race and making a decision on whether to speed up or slow down at three-quarters of the race distance. Takeaways
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| 07 Feb 2024 | How Do You Taper Effectively? | with Sophie Lane, Exercise Physiologist | 00:39:39 | |
In this episode, physiotherapist and running coach Matthew Boyd interviews Sophie Lane, an exercise physiologist and running coach, about tapering for races. They discuss the theory behind tapering, the benefits of reducing training load, and the different methods of tapering. Sophie shares a case study of a runner she coached and explains how she tailored the tapering plan to the runner's individual needs and race goals. They also address common questions about tapering, such as whether fitness is lost during the taper and how to manage anxiety and restlessness during this period. In this conversation, Matthew Boyd and Sophie discuss the importance of rest and recovery for runners. They emphasize the need to train less volume and allow the body to recharge and rebuild in order to be ready for race day. They also explore alternative training methods that provide a different type of stimulus and stress to the body. Sophie shares that it's important to think about energy in versus energy out, rather than focusing solely on the load of the activity. They conclude by mentioning where listeners can find more information from Sophie. Takeaways Tapering involves reducing training load before a race to reduce fatigue and optimize performance. The duration and intensity of the taper should be tailored to the individual's training age, experience, and race goals. Maintaining some intensity during the taper helps maintain race pace and psychological confidence. Strength training should also be tapered, reducing volume while maintaining intensity. Anxiety and restlessness during the taper are normal, but reframing them as excitement and energy can be helpful. Chapters 00:00 Introduction and Background 02:53 What is Tapering? 04:04 Benefits of Tapering 07:29 Case Study: Michaela's Taper 12:33 Tapering for Different Training Levels 15:49 Tapering Volume and Long Run 22:59 Maintaining Intensity During Taper 29:32 Tapering Strength Training 31:32 Race Results and Reflection 33:09 Common Questions about Tapering 37:54 The Importance of Rest and Recovery 38:20 Alternative Training Methods 38:48 Where to Find More Information Connect with Sophie Lane Stronger Stride Podcast on Tapering Stronger Stride Instagram @strongerstride Sophie's Instagram @sophielane 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/ | |||
| 10 Jan 2024 | Running is the Rehab | 00:14:31 | |
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: | |||
| 21 Feb 2024 | From Patellar Tendinopathy to Berlin Marathon | Chris' Story | 00:50:53 | |
In this episode, Matthew Boyd interviews his client, Chris, about his running journey and struggles with knee pain. Chris shares how he started distance running and eventually qualified for the Boston Marathon. However, he reached a plateau and decided to change his training program, which led to knee pain and injuries. Chris tried various treatments and exercises but didn't find a long-term solution until he started working with Matthew. Through a combination of strength training and running, Chris was able to overcome his knee issues and achieve his running goals. He successfully completed the Berlin Marathon and is now looking forward to future races. Chris Capicio shares his experience of overcoming a year-long knee injury and returning to marathon running without pain. He emphasizes the importance of setting new running goals, trying something different when previous methods fail, seeking professional help, and identifying and solving the problem. Chris's journey serves as an inspiration for runners who are going through similar challenges. Takeaways
Chapters 00:00 Introduction and Background 03:09 Plateau and Knee Pain 08:16 Seeking Professional Help 14:41 Diagnosis and Treatment Plan 19:10 Initial Progress and Optimism 24:27 Transition to Preseason Training 29:50 Training Through the Summer 37:36 Race Preparation and Success 47:24 Looking Forward 48:01 Setting New Running Goals 49:19 The Importance of Trying Something Different 50:23 Seeking Professional Help 51:15 Identifying and Solving the Problem 52:11 Reflections on the Journey 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: | |||
| 28 Oct 2022 | Overcoming Achilles Tendinitis | Mike's Story | 01:04:26 | |
Achilles Tendinitis is one of the most common running injuries out there. It is also one of the most difficult to overcome. Research studies suggest that many runners with Achilles pain are still experiencing symptoms years after it starts. My guest today is Mike Morton. When we met a couple of years ago, Mike had been suffering from severe Achilles Tendinitis and had been unable to run for almost 9 months. His journey back to running was not quick and it was not easy. Through the process, I have really come to admire Mike's commitment and resilience. I asked him to come on the show today to share the story of his rehabilitation as I think it would really help runners struggling with injuries. Mike has been on quite the journey these last couple of years and it is a testament to his character that he has not only been able to overcome such a stubborn injury, but also push himself to a new level of running performance. If you're having trouble getting back to running because of an injury, I may be able to help. If you'd like to book a free call to discuss your predicament, just click the link below... | |||
| 09 Oct 2024 | Periodization for Recreational Runners | 00:21:11 | |
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/ https://www.instagram.com/matthewboydphysio/ 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
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| 05 Jun 2024 | The Evil Excuse Devil | 00:09:15 | |
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/ https://www.instagram.com/matthewboydphysio/ 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
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| 30 Mar 2022 | Can I keep Running Through Pain? | 00:13:46 | |
Can I keep Running Through Pain? This must be one of the most common questions I hear as a Physiotherapist. The shorter answer is, actually, yeh, probably. However, as with most things, it's not quite that simple. So in this episode, I'm going to break this down into 6 separate questions.
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| 04 Nov 2020 | Swim Clubs for Dummies | E7 with Candace Elliott, Physiotherapist | 01:23:23 | |
Hey Matthew hope all is well! I was wondering where do you find groups to bike and swim with to help teach techniques? Questions this week from Shayne Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Cool stuff mentioned in the EpisodeCandace is a Physiotherapist at Collegiate Sports Medicine in Red Deer, click here to read her bio Candace swims with the Red Deer Masters Swim Club (aka the Red Deer Silver Sharks). You can find out more about them at their website and Facebook group Music By The Passion HiFi | |||
| 10 Nov 2020 | Run Clubs for Dummies | E8 with Matthew David | 00:44:42 | |
Run Clubs are an awesome way for newbie runners to stay accountable and motivated while making friends and learning the dos and don'ts of running. Matthew David is a coach at The Red Deer Run Collective and joins me today to talk all things Run Clubs.
Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Cool stuff mentioned in the Episode Matthew is a Run Coach with The Red Deer Run Collective. You can find them on Facebook and Instagram Troubled Monk and Sawback brewing companies Matthew's Running Technique Screen Music By The Passion HiFi | |||
| 15 Jan 2025 | Train Where You're At, Not Where You Want To Be | Ian's Story | 00:25:07 | |
Summary In this episode of the Adaptive Zone podcast, Matthew Boyd interviews Ian, a former Army officer turned leadership consultant, about his journey in running. Ian shares his evolution from a casual runner to a dedicated marathoner, the challenges he faced during his military career, and his return to running after a long hiatus. He discusses the importance of structured training, the role of coaching, and the lessons learned from a humbling half marathon experience. Ian reflects on his recent success at the Columbus Half Marathon and shares his aspirations for future races, including a Boston qualifying marathon. Takeaways
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/ Chapters
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| 20 Dec 2023 | How to Avoid The Black Hole of Zone 3 | 00:10:55 | |
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: | |||
| 30 Sep 2021 | Fuelling your Training | Understanding glycogen metabolism with Bob Murray PhD | 00:54:38 | |
Hitting the wall is an experience most runners and triathletes are familiar with. Sometimes it's mild. Your energy feels totally drained and you want to stop. You may be able to continue but you have to slow your pace down drastically. Other times it can be a complete disaster. You crumple to the ground and wait for death. Sometime later, you seem to regain enough composure to stagger home or call someone to come get you. So what's going on when we "hit the wall"? How come some days you can run 20km at 5:30 pace and feel on top of the world, whereas other days you get to 10km and feel like you're going to pass out? The question is: Why do we run out of energy? In order to help us answer this question, we need to understand where our body gets the energy we use to run. For the most part, we burn glucose and fatty acids to produce the energy required for muscular contractions. We discussed that in detail in our episode on energy systems. In order to get the glucose and fatty acids to the muscles, we need to eat. Essentially, this is fuelling our training. Most of us are familiar with some aspects of fuelling. We eat gels and sports drinks and sometimes force-feed ourselves excessive amounts of pasta in the days prior to a race. However, if we're honest, we're not exactly sure what we're doing. We don't really know why we eat certain foods, how many gels we need for a race, how much sports drink to gulp down on a training run. We are in luck though, my guest today is an expert in this area and he's going to make it really simple for us. Dr. Bob Murray is an Exercise Physiologist and the founder of Sports Science Insights. After beginning his career as a University Professor he went on to become the director of the Gatorade Sports Science Institute, a position he held for 23 years. Dr. Murray recently published a review in Nutrition Reviews entitled Fundamentals of glycogen metabolism for coaches and athletes. This gives an excellent overview of the science behind an athletes diet and the fuelling strategies required to optimize training. In this episode, we will answer the questions...
Click here to read the full show notes Follow Dr. Murray
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| 28 Aug 2024 | How Much Mobility Do Runners Need? | 00:17:32 | |
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/ 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
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| 27 Mar 2024 | Off-Season Nutrition for Runners | with Emily Moore, Registered Dietician | 00:35:07 | |
Connect with Emily Moore In this episode, Matthew Boyd interviews Emily Moore, a registered dietitian and running coach, about fueling in the off-season. They discuss topics such as focusing on body composition, preparing for high volume training, diet for older runners, the importance of blood tests, and where to learn more from Emily. Takeaways
Chapters 00:00 Introduction and Background 03:30 Focusing on Body Composition in the Off-Season 15:35 Preparing for High Volume Training 26:38 Diet for Older Runners 32:01 Importance of Blood Tests and Supplements 33:31 Where to Learn More from Emily 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: | |||
| 12 Feb 2023 | Can Slow Running make you Faster? | with Dr. Tyler Eng, Physical Therapist | 00:40:29 | |
Most runners have heard that slow running will help improve their performance. However, time and time again I see runners going too fast on their slow runs. This means they're always a bit tired, so they have to go slower on their fast runs. So they end up doing most of their runs at a kind of moderate-intensity pace. Missing out on many of the training benefits experienced at lower and higher intensities. Today's guest is going to help us understand the training benefits of slow running and give us some practical tips to help us execute our slow workouts correctly. Dr. Tyler Eng is a Physical Therapist and Running Coach. He helps frustrated runners conquer chronic injuries so they can run for life. He is also the owner and Head Coach at MoveSpace PT. Follow Dr. Tyler Eng
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| 03 Oct 2023 | Why Do I Breathe So Fast When I Run? | with Dr. Tyler Eng, Physical Therapist | 00:37:01 | |
Follow Dr. Tyler Eng Instagram: @tylereng Website: MoveSpacePT If you’re having trouble with an injury, book a free call with us... Free Online Course: Running Fundamentals Instagram: @matthewboydphysio | |||
| 19 Jun 2024 | Can You Run Marathons After a Stress Fracture? | Caitlin's Story | 00:40:38 | |
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/ Summary Caitlin Miller shares her journey of overcoming injury and returning to running. She started running casually in New York City and gradually became more serious, setting goals to run the world majors. However, she experienced a stress fracture in her hip, which was a setback in her training. She took the injury seriously, went through physical therapy, and gradually built her strength and mileage back up. She ran the London Marathon but didn't have the experience she had hoped for. She then set her sights on the Tokyo Marathon and had a much more enjoyable and successful race. Now, she is preparing for the Berlin Marathon and has learned to set time goals and trust her training. Takeaways
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| 19 Mar 2022 | Hansons Marathon Method | with Luke Humphrey, Running Coach | 00:43:06 | |
Planning on doing a marathon this year? Hansons Marathon Method tosses out mega-long runs and high-mileage weekends—two old-fashioned running traditions that often injure and discourage runners. Runners using the Hansons method will gradually build-up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest final miles of the marathon—and finish strong. Luke Humphrey, Running Coach and the Author of Hansons Marathon Method joins me on the show today to tell us all about this novel approach to marathon training. Connect with Luke Humphrey
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| 23 Apr 2022 | Irregular Periods in Female Runners with Mark Hutson, Researcher in Exercise Performance & Nutrition | 01:04:32 | |
Irregular periods are extremely common among female runners. However, just because something is common, it doesn't mean that it's normal. Menstrual cycle disturbance can be an early warning sign of something called low energy availability. This is when the athlete is burning more calories than they're taking in. This situation drives the body into a kind of crisis mode during which it will only focus on short-term physiological processes such as movement and respiration. Processes related to longer-term physiological health are temporarily put on hold. One of these processes would be the maintenance of bone health. This can lead to lower bone density and running injuries such as shin splints or stress fractures. These injuries are very frustrating on their own, however, if left untreated, low energy availability can lead to serious long-term health problems such as osteoporosis or fertility issues. An early sign that a runner is in a state of low energy availability is the disruption of the menstrual cycle. This situation can affect runners of any age and any ability and it is far more common than we used to believe. Mark Hutson is an expert on this topic and currently finishing up a Ph.D. in this important area of research. He joins me on the show today to discuss how runners can monitor for the signs of low energy availability and how they might seek to address the issue. Discussed in this episode
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| 02 Oct 2024 | Sleep Optimization for Runners | 00:16:08 | |
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/ 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
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| 05 Sep 2023 | Butt Pain with Running | with Brodie Sharpe, Physiotherapist | 00:48:23 | |
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Get Help If you’re having trouble with an injury, click the link below to book a free call with us... https://matthewboydphysio.com/booking/
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| 27 Dec 2023 | From Runner's Knee to NYC Marathon | Jenn's Story | 00:39:35 | |
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: | |||
| 10 Oct 2023 | How to Fix Heel Pain with Running | 00:07:09 | |
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... Free Online Course: Running Fundamentals Instagram: @matthewboydphysio | |||
| 31 Jul 2024 | Does More Running Cause More Arthritis? | with Dr. Myles Burfield & Dr. Robert Buhmann | 00:46:11 | |
Robert Buhmann: Myles Burfield 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
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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: | |||
| 23 Oct 2024 | Weight Loss, Knee Arthritis and Running | 00:11:48 | |
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/ 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
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| 01 Jun 2022 | How to get into Adventure Racing | 01:07:28 | |
Click here to download your Free Marathon Training Plan Looking for an exciting new challenge? Feel like a marathon or an Ironman might be a little bit easy? Adventure Racing might be for you! In today's episode Triathlon Coach, Teresa Harrison is back to give us her guide to Adventure Racing 101. How to get into Adventure Racing
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| 22 May 2024 | Top 3 Running Technique Drills | 00:18:14 | |
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/ https://www.instagram.com/matthewboydphysio/ 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
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| 11 Dec 2024 | Exercise Dosage For Running Injuries | with Tyler Eng, Physical Therapist | 00:31:06 | |
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Summary In this episode of the Adaptive Zone podcast, Matthew Boyd and Tyler Eng discuss the concept of exercise dosage, particularly in relation to running and rehabilitation. They explore how exercise can be viewed as medicine, emphasizing the importance of individualized dosage to prevent injuries and promote recovery. Tyler shares a case study of a runner with Achilles pain, illustrating how adjusting the dosage of running and rehabilitation exercises can lead to successful outcomes. The episode highlights the need for careful monitoring and adjustment of exercise dosage to ensure effective training and rehabilitation. Takeaways
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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: | |||
| 16 Aug 2023 | How do I get my speed back after an injury? | with Matthew Boyd & Brodie Sharpe | 01:00:54 | |
I was recently invited on Brodie Sharpe's Run Smarter Podcast to chat about returning to speed and hill training after injury. We took a deep dive into the topic of injury prevention and discussed safe ways to return to hills and speed. We explored the biomechanics and common injuries associated with downhill running, such as IT band syndrome and patella femoral pain. As well as Achilles tendon and proximal hamstring tendon issues caused by uphill running. We discussed evidence-based guidance on gradually building capacity and monitoring pain levels through the use of pain traffic lights. As well as the "Adaptive Zone" approach and the concept of the rehab ladder for safely progressing runs. Check out Brodie's Run Smarter Podcast: https://playpodca.st/runsmarter If you’re having trouble with an injury and want help, click the link below to book a free call with us... https://matthewboydphysio.com/booking/ Free Online Course: Running Fundamentals Instagram: @matthewboydphysio Chapters (0:00:00) - Speed and Hills After Injury (0:07:57) - IT Band Syndrome and Knee Pain (0:14:59) - Hill Sprints and Running Injuries (0:23:38) - Approaching Return to Running After Injury (0:36:08) - Reintroducing Stresses in a Controlled Manner (0:39:41) - Gradual Progression in Rehabilitating Running Injuries (0:43:52) - Principles of Progressive Running Rehabilitation (0:51:22) - Strategies to Reduce Injury Risk (0:56:24) - Plan and Track Progress in Rehabilitation (1:03:05) - Injury Rehab and Running Performance Recommendations | |||
| 16 Nov 2020 | Triathlon Clubs for Dummies | E9 with Teresa Harrison, Triathlon Coach | 01:15:51 | |
Triathlon clubs help you learn all those little things that you would never think of. "Bring two pairs of goggles to a race" "Squeeze all your gels into a flask" "Invest in clip-in pedals before aero bars" They also help you understand triathlon training. How to set you intensity on the bike, how to swim efficiently, how to structure your brick workouts. Teresa Harrison is an NCCP comp intro certified triathlon coach and has been racing triathlons since 2001. She is the founder and a coach at Triumph Triathlon Club in Red Deer, Alberta. She joins me today to talk about all things triathlon clubs. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Cool stuff mentioned in the Episode: Teresa is the founder and a coach at Triumph Triathlon Club in Red Deer, Alberta. Teresa is also the franchise owner at Freshii South-Pointe, Red Deer. We also chatted about the Canmore xTerra from Grizzly Events and the Calgary Ironman. The local indoor track that Teresa mentioned is in the Gary W. Harris Canada Games Centre and the swimming pool is at the Michener Aquatic Centre. Music By The Passion HiFi: | |||
| 15 Apr 2022 | What is Good Running Form? | 00:15:45 | |
Online Running Technique Analysis Discussed in this episode...
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| 17 Oct 2023 | Shin Pain While Running: Shin Splints or Stress Fracture? | with Nathan Carlson, Physical Therapist | 00:43:55 | |
Follow Nathan Carlson Website: https://runningmatekc.com/ Instagram: https://www.instagram.com/runningmatekc/?hl=en Stress Fracture Playlist: https://www.youtube.com/watch?v=aBPmFtMb2gk&list=PLpvrJyQ0MKtErrJdceIWlG6cc9VXx0NVP&ab_channel=NathanCarlson --- 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/ | |||
| 07 May 2023 | Fixing my IT Band Syndrome | 00:36:05 | |
In this episode of the podcast, Matthew explores the topic of IT Band Pain and shares his clinical experience with the condition. While there is no concrete solution for IT band pain, Matthew offers advice and strategies for managing and avoiding the injury. He discusses form-rolling, massage therapy, stretching exercises, and physiotherapy interventions, noting the varying opinions surrounding the effectiveness of these methods. The episode highlights the need for modifications in training if injuries arise, and that consistency in training is key to achieving better long-term performance. Chapters
References Running Fundamentals Online Course: https://matthewboydphysio.com/running-fundamentals-course/ Work with Matthew Boyd Physio: https://matthewboydphysio.com/work-with-me/ Follow Matthew Boyd Physio on Instagram: https://www.instagram.com/matthewboydphysio/ | |||
| 08 Mar 2023 | Running with Power Meters 101 | with Steve Palladino, Running Coach | 00:49:46 | |
Running with Power Meters has exploded in popularity in the last few years. Taking the baton from their cycling counterparts, elite runners have begun to embrace "power" as a key metric to guide their training. As the cost of running power meters comes down, it's time for recreational runners to get in on the act. Many runners are noticing that "watts" is already displayed on their Garmin or Apple watch. Others have invested in foot pods from Stryd. Now the question is, how do we use power to improve our training. My guest today is Steve Palladino. He is head coach at Palladino Power Project and an expert on running with power. Today, he is going to give us the 101 lecture on why running with power meters is the future. Follow Steve Palladino
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| 26 Feb 2025 | What To Expect From Your Running Injury | 00:13:31 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the critical role of setting accurate expectations in the rehabilitation of running injuries. He shares personal anecdotes and professional insights to illustrate how misaligned expectations can hinder recovery and performance. The episode emphasizes the importance of understanding the timeline for recovery, the need for realistic goal-setting, and the value of having a coach or therapist to guide the process. Boyd provides practical takeaways for runners dealing with injuries, encouraging them to think in terms of months rather than weeks and to focus on long-term trends in their recovery journey. Takeaways
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| 21 Dec 2020 | How to choose your Running Shoes | E13 with Dr Codi Ramsey PhD | 01:19:08 | |
What do you consider when buying running shoes? Research shows that most runners think getting the "correct shoe" is important for avoiding injuries. But how do you know if you're in the "correct shoes"? Dr Codi Ramsey is an expert on running shoes and has been investigating the relationship between shoes and running injuries. Dr Ramsey is the Academic Lead for the Masters of Applied Science program at Otago Polytechnic in New Zealand. She joins me on the show today to discuss the problems we face when trying to use the evidence to make informed decisions about our running shoes. We discussed the difficulty in making strong recommendations based on the current evidence, as well as the problems that have arisen from shoe companies putting the marketing-cart before the research-horse. She also shares some practical tips that runners can use to evaluate shoes right there in the store, before making a purchase. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail Follow Dr Codi Ramsey Cool stuff mentioned in the show Music By The Passion HiFi | |||
| 22 Nov 2023 | How Much Should I Run During the Off Season? | with Jason Fitzgerald, Running Coach | 00:47:31 | |
Host Matthew Boyd welcomes Jason Fitzgerald, founder of Strength Running, to discuss misconceptions surrounding 'off-season' running. Fitzgerald criticizes the idea of an off-season, suggesting the term is non-specific and is not typically found in expert coaching literature. Both Boyd and Fitzgerald highlight the importance of continuous training cycles for runners, emphasizing a need for strategic, moderate input rather than extreme fluctuations between high and low seasons. They discuss the danger of de-training and the risk of subsequent injuries as important factors to consider in maintaining a steady training schedule. Utilizing key running milestones and setting 'training PRs' during what could be called 'base training' or 'pre-season' are suggested to build strong foundation for subsequent training. 00:00 Introduction and Welcoming Guest 00:22 Discussing 'Off Season' Training 00:38 Guest Introduction and Background 03:37 The Concept of 'Off Season' in Running 05:56 The Problem with 'Off Season' Training 07:44 The Importance of Consistent Training 12:26 Planning Training Around Race Schedules 16:01 The Importance of Recovery and Base Training 24:00 Setting Training Goals and Milestones 29:46 The Relationship Between Training and Injury Risk 44:49 Concluding Thoughts and Guest Contact Information Follow Jason Fitzgerald Website: https://strengthrunning.com/ Instagram: https://www.instagram.com/jasonfitz1/ YouTube: https://www.youtube.com/@StrengthRunning --- 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/ | |||
| 27 Jul 2021 | The 5k: A Tale of Three Energy Systems | 00:20:11 | |
A few years back my cousin, Adrian, invited me to do a Park Run. Park Runs are a popular event in the UK. Each weekend runners line up for a 5k race in parks all over the UK. It’s free to join in and a wonderful initiative that I hope finds its way to Red Deer someday. At the start line, Adrian said something like “I’m going to push it today, so I’ll just find you afterwards”. The clear implication being that I wouldn’t be able to keep up and he’d just have to leave me behind. Huh, we’ll see about that! What follows is an epic tale of cellular heroism. We’ll be exploring the physiological activity taking place within the muscle cells during this Battle of Titans. In order to understand performance in the 5k, we’ll need to examine the energy systems involved.
We're also going to learn about the physiological mechanisms of fatigue and adaptation. The blog that goes with this episode goes into far more depth and you can see all the diagrams that accompany the information. Just click here to check it out: The 5k: A Tale of Three Energy Systems Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Music By The Passion HiFi | |||
| 19 Feb 2025 | Why Do I Keep Getting Injured Every Year? | 00:16:50 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of recurring injuries among runners, particularly as they prepare for races. He emphasizes that many runners experience injuries due to a mismatch between their training load and their training capacity. Boyd explains that simply treating the symptoms of pain is not enough; instead, runners must focus on increasing their training capacity over time to prevent injuries. He offers strategies for doing so, including extending training plans and maintaining higher training loads. Ultimately, he stresses the importance of a long-term approach to running to ensure longevity and health in the sport. Takeaways
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| 20 Nov 2024 | Are My Rehab Exercises Actually Doing Anything? | 00:10:39 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary Many runners question whether their rehab exercises are actually effective in helping them recover from injuries and get back to running. This is a common concern, as runners often receive generic exercises that may not address their specific needs. One client, Steven, experienced knee pain that progressively worsened, impacting his ability to run and leading to weight gain and decreased activity. He had been told to take up low-impact activities like cycling or rowing, which was not a satisfactory solution for a runner. Steven had lost faith in physical therapy due to previous experiences with ineffective exercises. However, when he consulted with Matthew Boyd, a different approach was taken. Matthew emphasized the importance of building strength and power in the muscles to absorb the high impact forces of running. Steven followed a progressive strength program that included bodyweight exercises, dumbbell work, and plyometric exercises. Over the course of three months, Steven regained his ability to run five times a week and is now preparing for a 10K race. The key takeaway is that rehab exercises should be challenging and make you feel stronger. If they are too easy, they may not be effective in helping you recover. Takeaways
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| 08 May 2024 | When Physical Therapy Doesn’t Work For Running Injuries | 00:27:12 | |
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/ 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
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| 01 Dec 2022 | Leaking Urine when Running | with Emma Brockwell, Pevic Health Physiotherapist | 00:55:01 | |
Leaking urine when running is way more common than it should be. Every week I meet a runner in the clinic with this problem. The degree to which urinary incontinence with exercise has been normalized is really disheartening. This is a significant medical problem. It is NOT normal and it CAN be treated. If you, or someone you know, is having trouble with leaking when running you are going to be so pleased you listened to this episode. Emma Brockwell is a Pelvic Health Physiotherapist and an expert on urinary incontinence with running. She also happens to be an avid runner herself! This problem is massively underreported and under-treated. If you know someone with this problem, please do share this episode with them. You might just change their life. Follow Emma Brockwell
Discussed in this Episode
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| 02 Mar 2023 | The One-Hour Strength Solution: Dumbbell Strength Exercises for Runners | 00:08:31 | |
I was giving a talk at a running club a couple of weeks ago about strength training for runners. I asked the group to raise their hand if they were doing regular strength training. Only a few hands went up. Then I asked them to raise their hand if they had heard that strength training was good for runners. All the hands went up. This is real progress, it was only a few years ago that runners believed strength training was not only unhelpful, but that it would actually make them slower. This perspective has really shifted in the last few years. Nowadays, most runners understand that strength training will improve their performance and help them avoid injuries. However, as I said, when I asked them who was actually doing it, only a few hands went up. In my opinion, this is a fairly representative sample of the running community at large. We now believe that strength training is a good thing to do, but not that many of us are actually doing it. So today, I hope to do my little bit to help turn the tide. I’m going to outline how you can get into strength training. This week. I’ll go through a really simple workout that you can do to get the best bang for your buck out of your strength training. You can do it at home in less than an hour per week. All you’re going to need are a couple of heavy dumbbells. Chapters
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| 17 Feb 2021 | Pain does not equal Damage | E16 with Mike Stewart, Physiotherapist | 01:39:05 | |
"If I keep running, will I be causing more damage?" I think all runners have asked themselves this question at some point. If you have knee pain, and your x-ray shows that you have arthritis, we think that makes sense right? What if your x-ray shows that you have arthritis, but you have no pain at all and you can run as much as you want? This kind of thing happens all the time. People with scans showing "damage" or "degeneration" but have no pain. How are we to make sense of this? The difficulty here is that we are talking about pain. While we may think that pain is a fairly straightforward subject, nothing could be further from the truth. Today on the show, Mike Stewart will be joining me to help shed some light on this very confusing and strange subject. Mike has a wonderful gift for taking immensely complicated subjects like pain neuroscience and discussing them in a way that is easy to understand and often quite entertaining. He uses metaphors and stories to explain complex biochemistry and biopsychosocial concepts. If you have not come across Mike before, you will be very glad you did. Mike is a physiotherapist, researcher and university lecturer with over twenty years experience of helping people to overcome pain. He has an MSc in Education and Physiotherapy and is planning a PhD focusing on how people in pain make sense of their experience. Mike teaches across a variety of clinical settings including elite sports, and is an advisor on pain management to the International Olympic Committee. Mike has taught his Know Pain courses to over 1000 clinicians in 17 countries all over the world. Click here to read the full show notes Follow Mike:
Cool stuff mentioned in the show:
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| 03 Jan 2024 | Barefoot Running: A Podiatric Surgeon’s Story | with Dr. Stephen Dini | 00:41:50 | |
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: | |||
| 12 Apr 2023 | How Do I Keep My Heart Rate In Zone 2? | 00:16:49 | |
This is one of the most common questions I get from runners. So today I’m going to take a deeper dive into Zone 2 running. We’ll talk about what Zone 2 running is, why it’s important and how to make sure you’re doing it right so that you can improve your race performance. Zone 2 usually refers to a running intensity that focuses on developing the aerobic system. Runners often refer to this as the “aerobic base” and training that focuses on it as “base building”. Zone 2 running is easy; while running, you should be able to speak clearly, in full sentences. It’s a running intensity that you could sustain for a long time. More from Matthew Boyd Physio
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| 05 Sep 2022 | Perimenopause in Runners | with Michelle Lyons, Pelvic Health Physiotherapist | 00:55:23 | |
Symptoms of perimenopause can start as early as your 30s. They can include irregular periods, hot flashes, sleep problems, mood changes, vaginal and bladder problems, decreasing fertility, changes in sexual function, reduced bone density and a whole host of other issues. Pelvic Health Physiotherapist Michelle Lyons joins me on the show today to discuss the specific problems that might be affecting runners and how they can reduce the impact of the hormonal changes that occur during this transitional period. Follow Michelle Lyons
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Perimenopause in Runners
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| 01 Jan 2023 | How to set your Running Goals for 2023 | LIVE | 00:22:07 | |
If you'd like a pdf walkthrough of the "Project 2023" goal-setting method, email me the word "pdf" and I'll send it to you: mboydphysio@gmail.com If you set your goals using this method, I'd love to hear them, just email me at that same address. I'd also love to connect with you on Instagram, give me a follow @matthewboydphysio Happy New Year Everyone! | |||
| 17 Jan 2024 | Off-Season Training to Avoid Running Injuries | with Gab Lesnett, Physical Therapist | 00:37:50 | |
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 and Gab Lesnett discuss off-season training for runners. They address the importance of a base-building phase and the potential issues with jumping into a training program too quickly. They also emphasize the need for maintaining speed work and incorporating plyometric training to improve tendon health and elasticity. Strength training is recommended to build overall strength and resilience. The conversation highlights the importance of gradually increasing volume during the off-season and considering cross-training activities. Stretching and mobility work are discussed, with an emphasis on addressing specific issues rather than focusing solely on general flexibility. The episode concludes with information on how to connect with Gab Lesnett. Takeaways Gradually increase training volume during the off-season to avoid injury Maintain speed work and incorporate plyometric training to improve tendon health Include strength training to build overall strength and resilience Address specific issues with stretching and mobility work Chapters 00:00 Introduction 01:23 Discussion on off-season training 03:49 Importance of base building phase 05:09 Different goals and their impact on training 06:28 Addressing underlying issues in the off-season 07:37 Factors contributing to recurring injuries 09:31 Importance of maintaining speed work 12:33 Incorporating plyometric training 16:28 Adding strength training to the routine 18:24 Frequency and progression of strength training 19:24 Inclusion of core exercises 21:42 Determining appropriate weight for strength training 25:58 Gradual increase in volume during the off-season 28:15 Timing of working on running technique 30:04 Consideration of cross-training activities 30:49 Importance of stretching and mobility work 35:03 Addressing recurring injuries 36:19 Connect with Gab Lesnett | |||
| 23 May 2023 | Strength Exercises for Runners Knee | 00:19:45 | |
In this episode, Matthew focuses on strength training for runner's knee, a common problem among runners. He emphasizes the importance of finding the right intensity level to strengthen the knee without causing further irritation and pain. Compound exercises that involve multiple muscle groups are recommended, while isolated exercises that only work one muscle group should be avoided. Matthew explains the process of gradually increasing the number of repetitions and introducing heavier weights over time. He also provides some specific exercises like leg press, squats, lunges, step-ups, split squats, and calf raises that can help runners with patella femoral pain. Matthew emphasizes the significance of starting with frequent and light exercises and limiting them based on pain and irritation of the kneecap. The goal is to calm the knee down by doing exercises regularly and then strengthening muscles by doing heavier exercises. Ultimately, strong muscles and tendons can reduce stress on joints and bones, thus protecting them from becoming sensitized and painful. Chapters [00:00:00] Intro [00:01:12] "Strength Training for Runner's Knee: Evidence-Based Solutions" [00:04:40] "The Best Exercises for Runner's Knee: Compound Workouts" [00:08:19] "Gradually Building Knee Strength: A Step-by-Step Guide" [00:09:55] "Ease Knee Pain with Gradual Exercise Progression" [00:15:58] "Building Strength with Low Rep Ranges" [00:16:48] "Maximizing Strength Gains: Exercises for Runner's Knee" More from Matthew Boyd Physio
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| 16 Oct 2024 | How Long Do Running Injuries Take To Heal? | 00:13:18 | |
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/ https://www.instagram.com/matthewboydphysio/ 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
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| 14 Aug 2024 | From Knee Pain to 38 Mile Ultra Winner In 10 Weeks | Jessica's Story | 00:33:16 | |
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
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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: | |||
| 12 Feb 2025 | Taping for Runner's Knee | 00:09:04 | |
K-Taping Technique for Runner's Knee 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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of runner's knee, specifically focusing on patellofemoral pain. He explains the nature of this pain, the role of taping as a potential relief method, and the mixed evidence surrounding its effectiveness. Boyd emphasizes that while taping can provide temporary relief, it should be part of a broader rehabilitation strategy that includes strengthening and technique refinement. He also addresses common misconceptions about the necessity of taping and encourages runners to focus on long-term solutions rather than relying solely on taping. Takeaways Runner's knee is often referred to as patellofemoral pain. Taping can help reduce pain for runners with knee issues. Evidence on taping effectiveness is mixed and should be taken with caution. Taping should be used as an adjunct to a comprehensive rehab strategy. The downsides of taping are minimal, making it a low-risk option. Runners should not feel dependent on taping for knee stability. Taping can provide temporary relief but is not a long-term solution. Strengthening muscles and refining technique are critical for recovery. Different taping techniques may not significantly differ in effectiveness. Consulting a professional for a comprehensive rehab strategy is advisable. | |||
| 10 Mar 2022 | What are the Best Strength Exercises for Runners? | with Rich Blagrove PhD | 00:48:43 | |
Nowadays most runners know that including strength training in their program is likely to improve their performance. However, most runners aren't actually doing any strength training, and those that are may not be seeing the benefits they hoped for. In order to help runners optimize their strength training, I invited Rich Blagrove, author of the book Strength and Conditioning for Endurance Running, to join me on the show today. I asked my listeners to submit their questions for Rich. Most of the questions revolved around the practicalities of including strength training in an already busy schedule. To help with this I have created a strength training plan based on the advice Rich provided in this episode. You can download the plan here. Rich Blagrove, PhD is a Physiology Lecturer at Loughborough University, where he also heads up the Master's programme for Strength and Conditioning. He is an active researcher and lead author of influential papers looking at strength training and endurance performance, including Strength and Conditioning for Adolescent Endurance Runners (2020) and Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review (2018). In 2015, Rich published the book Strength and Conditioning for Endurance Running and followed that up in 2021 with the book The Science and Practice of Middle and Long Distance Running. Connect with Rich Blagrove
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| 10 Mar 2021 | Achilles Tendon Pain in Runners | E17 with Myles Murphy, Physiotherapist | 01:01:08 | |
Achilles tendon pain is one of the most common and persistent running injuries. Many runners experience Achilles tendon pain after particularly long or hard runs. It usually hurts as you start running and then warms up and starts to feel better, only to feel more painful the next day. Achilles tendon pain can often persist for years and years. In response, many runners gradually reduce their running volume or switch to shorter races to “avoid damaging their tendon”. Myles Murphy is a Sports Physiotherapist and PhD candidate at The University of Notre Dame, Australia. His PhD focus is investigating rehabilitation strategies for Achilles tendon pain (aka Achilles Tendinopathy or Achilles Tendonitis). Myles has done a lot of work reviewing the current evidence on Achilles tendon rehabilitation. He joins me on the show today to help shed some light on the current best-practice for Achilles tendon pain rehabilitation. This episode is packed full of practical advice for runners suffering from Achilles problems. Click here to check out the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Follow Myles:
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| 08 Nov 2023 | Why Do Runners Get So Upset When They Can’t Run? | 00:08:14 | |
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... Free Online Course: Running Fundamentals Instagram: @matthewboydphysio | |||
| 13 Oct 2020 | DIY Running Technique Screen | E4 | 01:58:06 | |
In this episode I discuss how to do your own "DIY Running Technique Screen". Questions this week come from Celia... Hi Matthew, I am really enjoying your Facebook Q&A show. Thank you for sharing invaluable information. I am interested in proper running technique; similar to what I had learned from you at your studio on Bank Street in Ottawa. Also, how best to begin running again after having stopped for 1 year. And finally, how best to tone the body and overall strengthen the body. Thank you, Celia Click here for the full show notesWould you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail References
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| 28 Feb 2024 | All Running Injuries Are The Same | 00:13:02 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this conversation, Matthew Boyd discusses the three things needed to get back to full training after a running injury. Using the metaphor of a mountain climber, he explains that strength, endurance, and support are essential for recovery. He provides examples of common running injuries, such as runner's knee, Achilles tendinopathy, and shin splints, and explains how the same three principles apply to each. Boyd then outlines a general rehabilitation strategy, including strength training and gradually increasing running volume and speed. He emphasizes the importance of seeking support, whether through educational resources or professional guidance, to ensure successful recovery. Takeaways
Chapters 00:00 Introduction: The Three Things Needed to Get Back to Full Training 05:20 Example 1: Runner's Knee 15:29 Example 2: Achilles Tendinopathy 17:46 Example 3: Shin Splints 20:48 Rehabilitation Strategy 25:16 The Importance of Support | |||
| 05 Feb 2025 | Do Insoles Help With Running Injuries? | With Francis Del Duchetto, Podiatrist | 00:33:31 | |
Connect with Francis: Research Gate: Francis Del Duchetto Review Paper: Can Foot Orthoses Beneft Symptomatic Runners? Mechanistic and Clinical Insights Through a Scoping ReviewSummary In this episode of the Adaptive Zone podcast, Matthew Boyd interviews Francis Del Duchetto, a podiatrist, about the role of foot orthoses in treating running injuries. They discuss the different types of orthoses, the importance of research in understanding their effects, and how they can help redistribute loads in injured runners. The episode also covers the clinical applications of orthoses, their preventative use, and the differences between custom and prefabricated options. Francis shares insights on the long-term use of orthoses and the importance of a comprehensive treatment approach for runners. Takeaways Foot orthoses are medical devices used to treat lower limb injuries. There are different types of foot orthoses: simple, prefabricated, and custom-made. Research on foot orthoses for injured runners is limited but growing. Foot orthoses can help redistribute loads from injured to non-injured structures. They are most effective when used as part of a multimodal treatment approach. Custom orthoses may not always be necessary; prefabricated options can be effective. Preventative use of orthoses is debated; other factors may be more important. Long-term use of orthoses should be monitored and adjusted as needed. The choice of running shoes can affect the effectiveness of orthoses. Research and clinical practice should continue to evolve in this area.Chapters 00:00 Introduction to Foot Orthoses 02:45 Understanding Foot Orthoses and Their Types 05:45 The Importance of Research on Foot Orthoses 09:12 Mechanisms of Action: How Orthoses Help Runners 11:48 Clinical Applications: Treating Common Running Injuries 15:00 Preventative Use of Orthoses: A Discussion 18:11 Long-term Use and Adaptation to Orthoses 21:11 Custom vs. Prefabricated Orthoses 24:00 Future Directions in Research and PracticeConnect 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: | |||
| 25 Dec 2024 | Do Runners Need Insoles / Orthotics? | 00:17:22 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary This episode explores the role of insoles and orthotics in running, discussing their purpose, historical context, and current research findings. Matthew Boyd delves into how orthotics are used to improve alignment and prevent injuries, the shift in professional attitudes towards their use, and the latest evidence regarding their effectiveness for various running-related injuries. He emphasizes that while orthotics can be beneficial for specific conditions, their prophylactic use is not supported by current research. Takeaways
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| 27 Nov 2020 | Tendon Pain: What is it? | E10 | 00:31:24 | |
Tendon pain (aka tendonitis) is really common among runners, swimmers and cyclists. Runners are often affected at the Achilles tendon in the heel or the patellar tendon in the knee. Swimmers get tendon pain in the rotator cuff of the shoulder and cyclists in the hamstring tendon just by the sit bones. Today we're going to talk about the structural changes that occur within the tendon that often lead to tendon pain. We'll also be unpacking the different terminology used in relation to tendon pain such as tendonitis, tendinopathy, tendinosis etc. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail I wrote a 3 part blog series a while back on tendon pain: Tendonitis Treatment for Runners Music By The Passion HiFi | |||
| 20 Mar 2024 | Build the Muscles to Alleviate Runner's Knee | 00:08:26 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary Runner's knee is a common condition that affects runners and can cause various types of knee pain. The primary cause of knee pain in runners is the high amount of stress and force exerted on the knee during running. Strength training is crucial for preventing and managing runner's knee, as stronger muscles can better absorb and attenuate the forces experienced by the knee. Compound exercises like squats and lunges, as well as calf raises, are effective for strengthening the leg muscles. Power training, such as squat jumps and sprint intervals, is also important for developing quick muscle activation and explosive strength. Implementing these training strategies can help runners avoid knee pain and improve their overall performance. Takeaways
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| 18 Sep 2024 | Why Is My Heart Rate So High on Easy Runs? | Janalee's Story | 00:24:25 | |
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: https://matthewboydphysio.com/running-fundamentals-course/ Instagram: | |||
| 22 Jan 2025 | Runner’s Knee: Symptoms vs Root Cause | 00:04:56 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of runner's knee, emphasizing the importance of addressing the root causes rather than just treating the symptoms. He identifies weak knees, weak muscles, and poor running technique as the primary contributors to knee pain in runners. Boyd outlines a comprehensive approach to achieving pain-free running, which includes building strength, using running as rehabilitation, and optimizing biomechanics. He encourages runners to focus on these foundational elements to prevent the recurrence of knee pain and improve their overall running experience. Takeaways
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| 19 Sep 2023 | You Can’t Outrun a Bad Diet | With Brian St. Pierre, Registered Dietician | 00:55:21 | |
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If you’re having trouble with an injury, click the link below to book a free call with us... https://matthewboydphysio.com/booking/ Free Online Course: Running Fundamentals Instagram: @matthewboydphysio | |||
| 10 Apr 2024 | If You Have a Line, Cross It | 00:07:16 | |
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/ 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
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| 04 Dec 2024 | Should I Have Surgery for a Meniscus Tear? | 00:19:14 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the complexities surrounding meniscal tears and the considerations for surgery versus rehabilitation. He emphasizes that many individuals with meniscal tears do not experience pain, and that surgery may not always be the best option. Recent research indicates that physical therapy can be just as effective as surgical intervention for managing knee pain associated with meniscal tears. Boyd encourages listeners to explore rehabilitation options before considering surgery, highlighting the importance of comprehensive rehab programs. Takeaways
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| 27 Nov 2024 | Fixing The Root Cause of Running Injuries | 00:14:43 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses the common issue of running injuries, emphasizing that most injuries are repetitive stress injuries caused by training. He outlines three critical components for injury prevention: building muscular strength, strengthening the structures (tendons, ligaments, etc.), and refining running technique. Boyd introduces the concept of the 'adaptive runner,' who understands how to manage their training to prevent injuries and maintain a lifelong running practice. Takeaways
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| 24 Jan 2021 | What is an Anti-Fragile Runner? | E15 with Merv Travers PhD | 01:11:02 | |
None of us want to be fragile. Especially not when it comes to running. So what's the opposite of fragile? "If a glass is fragile, give me an example of something that is not fragile". When Dr Travers asked me I replied "a diamond". If you drop a diamond on the ground, it won't break, but it won't be any stronger for the experience. It's strong, or resilient. However, when we train, we stress our bodies and become stronger for the experience. We're not fragile, we're not even just strong or resilient, we're Anti-Fragile. This is an important concept to grasp when it comes to training for performance, as well as rehabilitation from injury. It's also a vital concept to understand for health and longevity. On the show today, Dr Merv Travers joins me to help us understand this counter-intuitive idea, and it's far-reaching implications for performance and rehabilitation. Dr Merv Travers is a Senior Research Scholar working in the area of low back pain, tendon pain and exercise rehabilitation at the School of Physiotherapy, The University of Notre Dame Australia. He completed his PhD at Curtin University where he also maintains an Adjunct Research Fellow role. His teaching areas include anatomy and exercise rehabilitation. He has a Masters of Manipulative Therapy and is a qualified strength & conditioning coach (Australian Strength and Conditioning Association – Level 2). Merv’s clinical background includes working in professional rugby union and he provides clinical consultation for complex musculoskeletal conditions at Star Physio. Merv guest lectures nationally and internationally on the topics of strength and conditioning for physiotherapists and tendinopathy rehabilitation. Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Follow Dr Merv Travers:
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| 18 Aug 2021 | The 10k: A Tale of Lactate Threshold | 00:21:13 | |
In a previous episode, we examined the energy systems using a story about my cousin and I in a 5k race. Now, I don’t want to seem too self-centred, so in this story, I will not be the protagonist. Instead, we’ll invent a new runner…Carri. We’re going to examine Carri’s performance in the 10k and how it relates to her lactate threshold. Then we’ll discuss how Carri can alter her training in order to improve her lactate threshold pace and beat her 10k PR. Carri is 37 years old and a big fan of 10k races. She’s done many over the years but has always struggled to get her time under 1 hour. This is a really common barrier. In fact, a 2020 study showed that the average finish time for the 10k in the US is 01:01:00. That’s 1 hour and 1 minute! Very frustrating. As it happens, 1 hour and 1 minute is Carri’s PR for the 10k. It’s been the same for 5 years now. Carri has set her sights on breaking the 1-hour barrier. She’s got 4 months until her goal race so she feels like it’s realistic. First up, she’s going to do a time trial to see where she’s at right now... Click here to read the full in-depth article that accompanies this episode Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Music By The Passion HiFi | |||
| 21 Feb 2022 | Running Heart Rate Zones 101 | 00:09:59 | |
This episode is part of the Running Fundamentals Course. A free online course to help runners understand the foundations of running performance. Just click the link to get the full course sent to your inbox. Why are my Running Heart Rate Zones not accurate?Have you ever wondered why the running heart rate zones on your GPS watch or running app seem way off? So, for example, you feel like you’re running at an easy pace but your watch tells you you’re in zone 5? What are these heart rate zones for anyway? This might seem like a small problem, but it leads runners to feel confused and lose confidence in their training. If your heart rate zones seem way off, there is a good chance you will ignore them. That’s a shame because heart rate zones are incredibly helpful for improving your training. In fact, you can also use pace zones to really step up the quality of your workouts. However, if your zones are not calibrated correctly, they will do more harm than good. So, in this episode, I intend to answer the following questions…
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Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. | |||
| 25 Sep 2024 | Painless Knee Arthritis | 00:10:24 | |
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/ 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
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| 05 Jan 2022 | Top 4 Running Form Tips based on Evidence | with Tom Goom, Physiotherapist | 00:54:05 | |
There is certainly no shortage of "advice" out there about running form. If your social media habits are anything like mine, you can't scroll down your feed more than two or three times without seeing some video or image depicting "bad running form" or "good running form" or some sort of transition between the two. Heck, I've put up quite a number of these posts myself! BUT! What does the evidence say? What aspects of running form have been shown to influence running performance? What about injury rates? These are very important factors to consider before you start messing around with your running technique. Today we are joined by the one and only Tom Goom, aka The Running Physio. Many of you will be familiar with Tom, over the last decade he has gained quite a reputation for his ability to translate running injury research into easy-to-digest messages. Tom teaches clinicians all over the world through his Running Repairs Courses and has written for Running Fitness, Men’s Running UK, the British Journal of Sports Medicine and the Journal of Orthopaedic and Sports Physical Therapy. His website, Running-Physio.com is the go-to resource for clinicians and runners who want to know what the science actually says about running injury management. To put it simply, there is no one better positioned to give us a "thousand-foot view" on running form research. You will leave this episode with some very clear takeaways about what is important (and not important) when it comes to running technique. Click here to check out the full show notes Discussed in this episode
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Chapters00:00 Who is Tom Goom? Follow Me
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| 06 Dec 2023 | Knee Pain with Triathlon Training | 00:09:16 | |
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: | |||
| 13 Dec 2023 | Keep Running as You Age: Macro-Consistency | 00:07:28 | |
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: | |||
| 29 Aug 2023 | Do You Actually Enjoy Running? | 00:10:14 | |
If you’re having trouble with an injury, click the link below to book a free call with us... https://matthewboydphysio.com/booking/ Free Online Course: Running Fundamentals Instagram: @matthewboydphysio | |||
| 18 Oct 2020 | High Heart Rate when Running | E5 | 00:43:16 | |
A question from Warren... When analyzing the heart rate of my one friend, I see that her heart rate shoots up to Zone 5 within minutes at the start of her runs. She stays in zone 5 for the duration of her runs unless she starts walking. This is despite running at a slower (fairly comfortable) pace. In February she completed a half marathon and she spent 90% of the run in zone 5 with an average heart rate of 174 bpm. What type of training would you prescribe to improve this and allow her to run longer and keep her heart rate lower? (Her half marathon time was 2:34:45 (and her HR was above 167bpm for 2 hours 28 minutes of that) Click here to read the full show notes Would you like your running or triathlon questions featured in a future episode? References: Music By The Passion HiFi | |||
| 15 May 2023 | How to Get a Marathon PR | With Jason Fitzgerald, Running Coach | 00:57:17 | |
Have you hit a plateau in your running? Are you wondering how to get a marathon PR? Well, you're in luck. Today we're going to chat with the one and only Jason Fitzgerald of StrengthRunning.com. He's going to walk us through exactly how he helps runners overcome their limitations and get a PR in the marathon. Jason Fitzgerald is the founder of Strength Running. His website, podcast and blog reach hundreds of thousands of runners every month and have been featured in Runner’s World, The Washington Post, Health Magazine, USA Today, and The Huffington Post among others. His contributions to the running community were recognized in 2017 when he was named Men’s Running Magazine Influencer of the Year. He is a USA Track & Field certified coach and has been running competitively since 1998, when he ran for Connecticut College. After a major IT Band injury in 2008 following the New York City Marathon, Jason embarked on a mission to help other runners avoid injuries while still improving their performance. Since then Jason has helped thousands of runners do just that and even found the time to improve his own marathon PR, finishing the Philidelphia Marathon in 2:39. He recently adapted the training journal he has kept religiously over the last 25 years. The Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time. You can find it on Amazon here: The Performance Training Journal but Jason Fitzgerald
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| 18 Dec 2024 | How Do I Run My Next Marathon Faster? | 00:13:40 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary In this episode, Matthew Boyd discusses strategies for improving marathon performance by identifying and addressing specific constraints that runners face. The discussion is framed around the experience of a client, Eric, who is looking to improve his marathon time after completing his first race. Mat emphasizes the importance of understanding one's limitations, whether they be muscular endurance, energy levels, or breathing capacity, and provides actionable insights on how to target these areas in training. He outlines a structured approach to training that focuses on overcoming these constraints to achieve better race results. Takeaways
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| 17 Jul 2024 | From Knee Pain to Marathon PR | Marcela's Story | 00:27:23 | |
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: | |||
| 25 Oct 2023 | How Do I Stop My Knees From Hurting When I Run? | 00:07:13 | |
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... Free Online Course: Running Fundamentals Instagram: @matthewboydphysio | |||
| 12 Sep 2023 | My Epic Battle with DadBod | 00:10:15 | |
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/ Free Online Course: Running Fundamentals Instagram: @matthewboydphysio | |||
| 01 Dec 2021 | Understanding Training Zones for Running and Cycling with Nick Jankovskis, Sport Scientist | 01:40:39 | |
Are you confused by Training Zones? Me too! There are many different systems out there that you can use to determine your training zones. These can be based on heart rate, pace, power, speed, effort. There are systems with 2 zones, 3 zones, 5 zones, 7 zones and even 11 zones! How are we to make sense of this? Well, we need to ask the question, what do all of these zones have in common? What are the primary physiological markers that these zones use as a starting point? My guest today is an expert on this topic. Nick Jankovskis is a Sports Scientist with a fantastic YouTube channel through which he shares his vast knowledge of physiology in easy-to-understand bite-sized videos. Nick joins me on the show today to help us make some sense of training zones and how we can use them to maximize the effectiveness of our training. DIscussed in this episode
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| 01 Nov 2023 | Do I Need to Stretch Before I Run? | 00:06:55 | |
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: | |||
| 15 Aug 2023 | Fear & Pain: Is There a Difference? | 00:12:11 | |
If you’re having trouble with an injury, click the link below to book a free call with us... https://matthewboydphysio.com/booking/ Free Online Course: Running Fundamentals Instagram: @matthewboydphysio | |||
| 07 Feb 2023 | What should I Eat to Fuel my Run? | with Stephanie Small, Registered Dietician | 00:34:08 | |
Runners often use gels and sports drinks to fuel their long runs. In my experience, they typically take 1 gel per hour (at the most). Frankly, this is not enough. That would be 20-25 grams of carbohydrate. If you want to fuel your long run properly, you need more like 30-60 grams of carbohydrate. That’s more like 2-3 gels. To put it more clearly, most runners be fuelling with 2-3 times as much carbohdrate on their runs. No wonder runners are always bonking! In this episode, Endurance Specialist Dietician, Stephanie Small, walks us through exacly how much you need to consume to fuel your runs. More importantly, she tells you exactly how to do it! Stephanie also explains what to eat before, during and after your runs to enhance recovery. As well as telling you how to calculculate how many calories and macros you actually need to properly fuel your training…spolier alert, it’s more than you think! Get a notepad ready for this one! Discussed in this episode
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| 09 Jun 2021 | What is Swimmer's Shoulder? | E20 with Jo Gibson, Physiotherapist | 00:57:08 | |
Shoulder pain with swimming is often referred to as Swimmer's Shoulder. It's a fairly common problem among swimmers and even some triathletes. So what is Swimmer's Shoulder? Well, it's kind of an "umbrella" term for a bunch of different shoulder conditions that may cause pain with swimming. One person with Swimmer's Shoulder could have a painful rotator cuff tear, whereas another may have subacromial bursitis. Many swimmers with shoulder pain are diagnosed with shoulder impingement, so what the hell is that!? My guest today will be helping us unpack this complicated topic. Jo Gibson is a Clinical Physiotherapy Specialist at the Liverpool Upper Limb Unit based at the Royal Liverpool Hospital in the UK. She is an associate lecturer at the University of Liverpool (where I did my Physio training back in the day) and lectures internationally on the subject of shoulder rehabilitation. Jo is also the Squad Physiotherapist for the Great Britain Endurance riding Team and provides consultation to many elite sports teams regarding the management of difficult shoulder pain cases. Jo co-founded the International Congress of Shoulder and Elbow Therapists and has served as Vice president and Chair of the education committee on the EUSSER board (European Society of Shoulder & Elbow Rehabilitation). I could go on listing Jo's achievements for quite some time! However, most importantly Jo has a gift for understanding the whole picture when it comes to her clinical work. Fortunately for us, Jo is also a superb teacher, so get ready to learn a ton about shoulder pain from swimming. Check out the full show notes here Follow Jo
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| 03 Apr 2024 | Running and Knee Arthritis - What About All That Pounding!? | 00:06:11 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary This episode explores the relationship between running and knee arthritis. Jean, a runner diagnosed with arthritis, had given up on running due to concerns about worsening her condition. However, after hearing an interview that challenged the conventional wisdom, she sought guidance on how to safely resume running. The episode highlights the research showing that running is not harmful to knees and can actually be beneficial. It emphasizes the importance of overall health and the misconception that knee arthritis is solely caused by running. The three-step runner's knee protocol is introduced, focusing on muscle strengthening, structural reinforcement, and training refinement. Jean's success story demonstrates the potential for long-term running and physical fitness despite arthritis. Takeaways
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| 14 Feb 2024 | How Do I Hydrate for My Long Run? | 00:10:46 | |
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/ https://www.instagram.com/matthewboydphysio/ Other Episodes on Hydration mentioned in the show: https://matthewboydphysio.com/how-much-water-should-you-drink-when-running/ https://matthewboydphysio.com/how-do-you-hydrate-for-running/ Summary This conversation provides a starting point for developing a hydration strategy for long-distance runners. It covers the importance of hydration and electrolyte replenishment, as well as guidelines for fluid and sodium replacement. The conversation emphasizes the average runner's needs and offers recommendations for electrolyte products. It also encourages customization and further optimization of the hydration strategy. The conversation concludes with an invitation to work with experts for personalized guidance. Takeaways
Chapters 00:00 Introduction: The Importance of Hydration for Runners 02:06 Fluid Losses and Replenishment 03:23 Replacing Fluid Losses 04:59 Electrolyte Replenishment 09:18 Choosing Electrolyte Products 12:04 Customizing Hydration Strategy 13:25 Next Steps: Getting More Sophisticated 14:32 Conclusion and Invitation | |||
| 08 Jan 2025 | From Knee Pain to First Marathon | Eric's Story | 00:42:23 | |
Summary In this episode of the Adaptive Zone podcast, Matthew Boyd interviews Eric Green about his journey as a new runner, the challenges he faced with injuries, and the emotional impact of those setbacks. Eric shares his initial love for running, the struggles with IT band tendonitis and runner's knee, and how he found guidance and support to rebuild his confidence. The episode highlights the importance of patience and understanding in the recovery process, as well as the joy of running and the community that comes with it. Eric shares his journey of training for his first marathon, detailing the physical and mental challenges he faced, including injuries and the emotional support from his family. He reflects on the race day experience, the struggles he encountered during the marathon, and the overwhelming joy of completing it. Eric also discusses his future goals in running and the sense of purpose that comes with training for races. 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: | |||
| 13 Mar 2024 | Release the Constraint on Your Running Performance | 00:05:50 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary The episode emphasizes the importance of identifying and releasing constraints to improve performance, using the example of Scott. Scott, a former professional wakeboarder and current trauma surgeon, wants to qualify for the Ironman 70.3 World Championship but is hindered by knee pain. The episode focuses on identifying and releasing the constraint that is holding Scott back from improving his running performance. Scott was guided through a three-step plan, involving pulling out of a race, resolving the knee pain, and gradually building up training. Scott diligently followed the plan and experienced progress, eventually returning to full training. He is now preparing for his world championship qualification attempt. Takeaways
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| 21 Apr 2021 | Runner's Knee and Obesity | E18 with Amanda Schennato | 00:41:39 | |
Runner's knee refers to a bunch of different conditions that cause knee pain in runners. However, it is most commonly used in reference to patellofemoral pain. The patella is the kneecap and the femur is the thigh bone. The articulation (joint) between them is the patellofemoral joint. Pain coming from this joint is usually experienced as if the "back of the kneecap" is hurting or as a diffuse (general) pain around the front of the knee. For this reason, it is also sometimes referred to as anterior knee pain. Unfortunately, many runners are very familiar with this problem. We have quite a bit of research to guide us in the rehabilitation of this condition. Most of the research focuses on load management and strength exercises. However, I recently came across a study that suggested we should also consider whether a higher BMI (body mass index) or obesity could also be a factor. The lead author of the study joins me on the podcast today to discuss her research and her other thoughts on the management of patellofemoral pain (runner's knee). Amanda Schenatto Ferreira is a Physiotherapist and Ph.D. Candidate focusing on biomechanics and patellofemoral pain at São Paulo State University in Brazil. She recently published a paper entitled Overweight and obesity in young adults with patellofemoral pain: Impact on functional capacity and strength. Click here to read the full show notes Follow Amanda: Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Music By The Passion HiFi | |||
| 15 May 2024 | What Should I Eat For Race Week | with Emily Moore, Registered Dietician | 00:48:04 | |
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
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: | |||
| 15 Nov 2023 | How Do I Fix Hamstring Pain When Running? | 00:06:00 | |
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: | |||
| 06 Jul 2021 | Osteitis Pubis: Pubic Bone Pain in Runners | E21 with Benoy Mathew, Physiotherapist | 01:04:56 | |
Osteitis Pubis is a relatively uncommon cause of pubic bone pain in runners. However, when it occurs it can be a real nightmare to get rid of it. A few months back I received a question about it from a listener... "Hi Matthew, I’ve been watching your podcasts on YouTube they’re really good. I can’t come to see you as live in England. I’m a 51 year old ________ trying for 5 years to beat 1hr45 for trail half marathon. Not sure if you can help but had to stop due to bilateral pubic rami osteitis (diagnosed on MRI) with medial groin pains radiating down my adductors during runs and for days afterwards. Literature is confusing, rest for 3/12 and lose all my conditioning? stretch or not to stretch? Continue weight training? Run to below 4/10 or not? Try cycling or rowing machine? Please can you advise, understand if you can’t for professional reasons etc. Thanks Adam _____" Since I had little experience dealing with this problem I took to the internet. It's very hard to find any good information about managing pubic bone pain in runners. I did know just the person to ask though. My guest today is an expert in the management of hip and groin pain. Benoy Mathew is a Physiotherapist and Extended Scope Practitioner, specializing in the management of complex lower limb pathology. Benoy completed his Masters in advanced physiotherapy from the University of Hertfordshire in 2014. He currently works in a senior clinical role in the NHS and privately at the Life Plus Clinic in London, UK consulting on complex hip and groin pain cases that have failed rehabilitation elsewhere. Benoy teaches his hip pain and running injury management courses to Physiotherapists and other clinicians all over the world. Follow Benoy
Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail. Music By The Passion HiFi | |||
| 06 Mar 2024 | Prepare The Child for The Road, Not The Road for The Child | 00:11:37 | |
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/ https://www.instagram.com/matthewboydphysio/ Summary This episode explores the concept of preparing the child for the road, not the road for the child, and relates it to runner's knee. It discusses the common strategies for rehabilitating runner's knee, which focus on reducing stress on the knee. However, this episode suggests an alternative approach of preparing the child (or the knee) for the road by making them stronger and more resilient. This is achieved through gradually increasing the stress on the knee, using running as a tool for knee strength. Takeaways
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| 04 Sep 2024 | Meniscus Tear to 10k | Lois Story | 00:20:44 | |
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/ Instagram: | |||
| 31 Dec 2024 | Project 2025 | 00:25:56 | |
In this episode of the Adaptive Zone podcast, Matthew Boyd discusses his goal-setting process for 2025, focusing on distributing energy across four key areas: health, wealth, contribution, and connection. He reflects on his experiences from the previous year, sharing insights on maintaining health, managing business growth, contributing to the community, and nurturing personal relationships. Matthew emphasizes the importance of setting realistic and balanced goals, and he outlines a tactical approach to achieving them, including regular reviews and focusing on fewer, more impactful objectives. Chapters 00:00 Introduction to Goal Setting for 2025 01:10 The Four Buckets of Life: Health, Wealth, Contribution, Connection 03:57 Reflecting on Past Goals and Setting New Ones 08:19 Health Goals: Maintaining Balance and Overcoming Challenges 10:38 Wealth Goals: Investing in the Business 14:39 Contribution Goals: Helping Runners and Making an Impact 16:56 Connection Goals: Nurturing Relationships 19:10 Final Thoughts on Goal Setting and Future Plans | |||
| 22 Apr 2023 | Patellar Tendonitis from Running | with Peter Malliares | 00:44:45 | |
On this episode of The Adaptive Zone, we speak to expert Professor Peter Malliares about tendinopathy, a condition characterized by persistent pain around the tendon and dysfunctional disability. We'll learn why an individualized approach is necessary and uncover the various factors that contribute to tendinopathy. We'll also hear about the various treatments available to patients, including taping, manual therapy, shockwave therapy, and injections, and why evidence shows that exercise is the most effective option. Finally, we'll dive into the controversial topic of injecting steroids around or directly into the tendon and the risks associated with these procedures. Join us as we break down this complex problem and learn the most effective ways to tackle tendinopathy to promote recovery and long-term health. Professor Peter Malliares has been a physiotherapist since 1998 and is considered a foremost expert in tendon pain. He is currently based in Melbourne where he works as a clinician as well as a professor at Monash University, where he conducts research focused on lower limb tendinopathy.
Chapters 00:00 Introduction 01:43 Understanding Tendinopathy: Pain, dysfunction, and pathology explained 03:54 The Nuance of Diagnosing 08:38 Localized Pain: Key to Identifying Patella Tendonitis 15:53 Key Treatments for Tendinopathy 22:22 Patellar Tendonitis: A Multifactorial Problem 26:58 Individualized Education and Exercise for Pain Management 33:04 Treating Tendinitis: Injections and Shockwave Reviewed 38:59 Debating the Safety of Steroid Injections Near Tendons More from Matthew Boyd Physio
Work with Matthew Boyd Physio
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