Most runners under-fuel on carbohydrates without realizing it — especially when they’re injured.In this episode, we break down why carbs matter for running and recovery, what foods count, and the simple habit of eating 2–3 handfuls of carbs per meal to improve energy, training, and healing.The Full Performance Nutrition Protocol:https://matthew-boyd-physio.kit.com/43d8ac890fDownload the Performance Nutrition Habit Tracker:https://matthew-boyd-physio.kit.com/88a703578eBook a Free Evaluation Call:https://matthewboydphysio.com/booking/

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Summary

In this episode, Matthew Boyd emphasizes the significance of whole foods in the diet of runners, particularly for those recovering from injuries. He discusses how ultra-processed foods can disrupt energy levels and hinder training adaptation. Boyd advocates for a simple approach to nutrition, recommending three whole food meals per day without the need for calorie counting. He provides practical steps for integrating whole foods into daily meals and stresses the importance of tracking progress to build lasting habits.

Takeaways

• Most runners don't need a strict diet.
• Eating real food consistently is key.
• Ultra processed foods confuse our body.
• Whole foods stabilize energy levels.
• Three whole food meals per day is foundational.
• Keep it simple, don't overcomplicate this.
• Focus on improvement, not perfection.
• Track your progress honestly.
• This habit sets up success in nutrition.
• If it looks like it was created in a laboratory, it doesn't count.

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

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Summary

This episode focuses on the significance of protein intake for runners, especially those recovering from injuries. Matthew Boyd discusses how protein serves as a crucial building block for muscle and tissue repair, emphasizing the need for adequate protein consumption to support recovery and performance. He outlines practical strategies for assessing and improving protein intake, including a simple method of measuring servings and tracking progress to establish sustainable nutrition habits.

Takeaways

• Protein is essential for muscle and tissue repair.
• Injured runners need adequate protein for recovery.
• Aim for 0.6 to 0.8 grams of protein per pound of body weight.
• Three to six palms of protein per day is ideal.
• Assess current protein intake by tracking meals.
• Small changes in diet can lead to significant improvements.
• Protein-rich foods include meat, beans, and tofu.
• Tracking progress helps establish sustainable habits.
• Look for improvement, not perfection in nutrition.
• Sustainable changes are key for long-term success.

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

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Summary

In this episode, Matthew Boyd discusses the common misconceptions about knee pain in runners and shares the transformative journey of a client named Tim. Tim believed he had permanently damaged his knees due to past injuries and was stuck in a cycle of pain and rest. Through understanding how the body adapts to running and implementing a tailored training plan, Tim was able to overcome his knee pain and regain confidence in his running abilities. The conversation emphasizes the importance of proper training, resilience, and the belief that the body can adapt to stress.

Takeaways

• Most runners think their knees hurt because something is damaged.
• Tendons, ligaments, bones, and joints adapt slowly to training.
• Tim's transformation happened because he understood body adaptation.
• Running doesn't destroy the body; it makes it stronger.
• Runners often overload tissues that aren't prepared for stress.
• Tim learned that his knees could adapt to stress.
• Resting too much can weaken joints and tissues.
• A proper plan respects the body's current capabilities.
• Tim's belief about his knees changed as he ran more with less pain.
• Your body is capable of adapting to stress and getting better.

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

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Running Fundamentals Course

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Summary

In this episode, Matthew Boyd discusses the common misconception among runners that knee pain is primarily caused by weak muscles. He emphasizes the importance of muscular power and speed, explaining that strong but slow muscles can lead to knee injuries. Boyd outlines a training regimen focused on plyometrics to build the necessary power for injury prevention and improved running performance.

Takeaways

• Knee pain in runners is often due to slow muscles, not weak ones.
• Strong muscles alone do not prevent knee pain.
• Muscular power is crucial for protecting the knees while running.
• Plyometric exercises can help develop the explosive strength needed for running.
• Runners should focus on max effort in their training to build power.
• A structured approach to plyometrics can enhance running performance.
• Starting slowly and building up is key for those with knee pain.
• Incorporating variety in exercises can keep training effective and engaging.
• Training for power can lead to faster running times.
• Consistency in training is essential for long-term benefits.

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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/

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Summary

In this episode of the Fix My Running podcast, host Matthew Boyd speaks with Tim Wilkins about his journey back to running after experiencing chronic knee pain. Tim shares his initial struggles with training, the importance of coaching, and how adjusting his training methods helped him overcome his injuries. The conversation delves into the psychological aspects of running, the significance of consistency, and finding new meaning in the sport as one ages. Tim emphasizes the value of a process-driven approach to running and the importance of maintaining a healthy relationship with the sport.

Takeaways

• Tim took a 20-year hiatus from running before returning.
• He experienced chronic knee pain while training for a half marathon.
• Tim was intrigued by the messaging around injury recovery and strength training.
• The coaching program provided a structured plan that was easy to follow.
• Adjusting training methods, like incorporating run-walk strategies, helped alleviate knee pain.
• Tim learned the importance of keeping slow days slow and hard days hard.
• Consistency in training and strength work is crucial for injury prevention.
• Finding meaning in running shifted from competition to personal health.
• Tim's journey highlights the psychological aspects of returning to running.
• Running is a way to connect with one's body and improve mental health.

Chapters

00:00 Introduction to Running Injuries

02:57 Tim's Journey Back to Running

05:53 The Role of Coaching in Recovery

08:59 Adjusting Training Methods

12:12 Key Ingredients for Success

15:13 Finding Meaning in Running

18:05 Conclusion and Future Goals

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

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Running Fundamentals Course

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Related YouTube VideoDoes More Running Cause More Arthritis

Painless Knee Arthritis

Summary

In this episode, Matthew Boyd discusses the relationship between running and knee arthritis, debunking the myth that running exacerbates arthritis. He emphasizes the importance of exercise in managing arthritis pain and preventing further deterioration. Boyd shares a success story of a runner who, despite having arthritis, was able to train for and complete a marathon through a structured rehabilitation program that included strength training and adaptive running techniques. He concludes that rest is not the solution for arthritis; rather, building strength and maintaining activity are crucial for managing symptoms.

Takeaways

• Rest from running makes knee arthritis worse.
• People who run with arthritis experience less pain.
• Exercise is important to stop the progression of arthritis.
• Being sedentary leads to worse arthritic symptoms.
• Weight gain is associated with worsening arthritis.
• Running keeps you lean and healthy.
• Resting makes knees weaker and less resilient.
• A structured training program can help manage pain.
• Strength training can offload stress from the knees.
• Healthier individuals tend to have healthier knees.

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

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

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Related YouTube Videos

Is Running Bad for Your Knees… or Actually Good?

Does More Running Cause More Arthritis? | with Dr. Myles Burfield & Dr. Robert Buhmann

Summary

In this episode, Matthew Boyd discusses the relationship between running and knee health, particularly focusing on arthritis. He critiques a video from 'Talking With Docs' that suggests running may be harmful to the knees. Boyd emphasizes that cartilage can adapt to stress and that research shows no direct correlation between running and arthritis. He also highlights the importance of strength training and resilience in maintaining joint health, while disagreeing with some advice given in the video regarding shoe selection and surface types for running. Ultimately, he advocates for the benefits of running and encourages runners to continue their activity for overall health.

Takeaways

• Running is not inherently bad for your knees.
• Cartilage can adapt positively to stress.
• Research shows no direct link between running and arthritis.
• Strength training is essential for runners' joint health.
• Resilience is crucial for preventing injuries.
• Proper shoe selection is not the top priority.
• Running on hard surfaces is acceptable if pain-free.
• Biomechanics play a significant role in running efficiency.
• Runners should focus on maintaining activity levels.
• Overall health benefits of running outweigh potential risks.