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

Latent pain, or pain that occurs after running, is a common issue for many runners. It is important to manage latent pain correctly in order to prevent further injury and promote healing.

Latent pain can be caused by various factors, including physiological, mechanical, and psychological reasons. To manage latent pain, a traffic light system can be used.

Green pain indicates mild pain that can be ignored and the run can continue as planned. Red pain indicates severe pain that requires stopping the run and modifying the training plan. Orange pain is moderate and requires caution and monitoring.

It is important to record latent pain in the training log to track progress and adjust the training plan accordingly.

Takeaways

• Latent pain is pain that occurs after running, either later in the day or the following morning.
• Managing latent pain correctly is important to prevent further injury and promote healing.
• A traffic light system can be used to manage latent pain, with green indicating mild pain that can be ignored, red indicating severe pain that requires stopping the run, and orange indicating moderate pain that requires caution.
• It is important to record latent pain in the training log to track progress and adjust the training plan accordingly.

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

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Summary

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

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

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

Takeaways

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

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

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Summary

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

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

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

Takeaways

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

Low Cadence Drill⁠

⁠Slow Speed Up Drill⁠

⁠Pogo Bouncing with Band⁠

⁠Double Jump with Band⁠

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

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Running Fundamentals Course

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

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Summary

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

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

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

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

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

Takeaways

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

Connect with Emily Moore:

Instagram: @thedietitianrunner

Website: thedietitianrunner.com

Summary

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

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

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

Takeaways

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

Chapters

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

Connect with Us:

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

Book a free call with us:

https://matthewboydphysio.com/booking/

Running Fundamentals Course:

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

Instagram:

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

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

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

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

Instagram

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

Summary

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

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

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

Takeaways

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

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

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

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

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

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

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

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

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

Instagram

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Summary

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

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

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

Takeaways

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

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

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

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

Takeaways

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

Chapters

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

Connect with Us:

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

Book a free call with us:

https://matthewboydphysio.com/booking/

Running Fundamentals Course:

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

Instagram:

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