If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

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

Takeaways

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

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

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

Takeaways

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

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

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

Takeaways

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