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 challenges runners face when they lose motivation and enjoyment in their running journey.

He emphasizes the importance of reconnecting with the underlying reasons for running, exploring personal goals, and understanding the emotional drivers behind them. Through a structured exercise of asking 'why' multiple times, he guides listeners to uncover deeper motivations and suggests strategies to maintain enthusiasm and adapt training plans accordingly.

Takeaways

• When running feels like a chore, it's essential to reconnect with your motivation.
• Understanding your 'why' can help reignite your passion for running.
• Setting both short-term and long-term goals is crucial for motivation.
• Asking 'why' multiple times can uncover deeper emotional drivers behind your goals.
• If your goals don't inspire you, it may be time to reassess them.
• Maintaining consistency in training is key to achieving your goals.
• Changing your training approach can help keep things fresh and exciting.
• Emotional drivers can be linked to personal experiences and family influences.
• It's important to feel good about how you look and how you care for yourself.
• Regularly revisiting your goals and motivations can help sustain your running journey.

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 how to estimate your race pace for a 10K, especially if you haven't raced in a while. He emphasizes the importance of using recent training data, particularly fast finish runs, to gauge your current fitness level and set realistic race targets.

Boyd shares his personal experience and methods for determining a suitable pace, highlighting the balance between ambition and conservatism in race strategy.

Takeaways

• How fast should I run my 10K?
• Estimate my own race pace for 10K.
• Use fast finish runs to estimate race pace.
• A good target for me might be like a 7:40 minute mile pace.
• This method of estimating race pace is not 100% accurate.
• If I just go off feel, I'll feel awesome and run too fast.
• Using fast finishers can estimate race pace without a full time trial.
• Run as fast as you can for the last 15 minutes.
• It's a good target race pace for me for the 10K.
• Estimate your pace right now.

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 nuances of treating runner's knee, emphasizing the difference between toughness and strength. He explains the importance of maintaining the toughness of the knee joint through appropriate loading and running, rather than resting, to prevent further injury.

The discussion also covers the significance of tissue sensitivity and health, and how running can serve as a rehabilitation tool to enhance knee resilience. Boyd concludes by outlining the components necessary for becoming an 'unbreakable runner' who can run pain-free for the long term.

Takeaways

• Runner's knee is a common term for patellofemoral pain.
• Toughness of the knee joint is crucial for recovery.
• Resting can weaken the knee joint's toughness.
• Running can be used as a rehabilitation method.
• Muscle strength and joint toughness are both important.
• Sensitivity of the tissue affects pain levels.
• Healthy tissue can tolerate more stress.
• Gradual exposure to running can reduce sensitivity.
• Good running form minimizes stress on the knee.
• Becoming an unbreakable runner is achievable.

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 conversation, Matthew Boyd discusses the challenges runners face in maintaining their training schedules, particularly due to family pressures. He emphasizes the importance of prioritizing self-care and mental well-being as a parent, arguing that one cannot effectively support their children without first taking care of themselves.

Through personal anecdotes and reflections, he illustrates the necessity of making conscious decisions that favor personal health, ultimately benefiting the family as a whole. The conversation culminates in practical strategies for integrating self-care into daily life, ensuring that parents can be healthy role models for their children.

Takeaways

• Many runners struggle to stick to their training due to family pressures.
• Family commitments often take precedence over personal training schedules.

• Long-term runners may find it harder to prioritize training without immediate goals.
• Personal reflections on parenting can influence one's approach to self-care.
• Prioritizing self-care is essential for being a supportive parent.
• Healthy parents can better support their children's needs.
• The belief that kids come first can lead to neglecting personal health.

• Small decisions accumulate to shape long-term habits and priorities.
• Visualizing self-care as an overflowing cup can help prioritize health.
• Practical strategies include scheduling workouts first in the calendar

Pannone (2023) What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping review

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

This episode explores the controversy surrounding the use of ibuprofen by runners, particularly in light of recent promotional campaigns.

Matthew Boyd discusses the potential risks and benefits of taking ibuprofen before running, referencing a 2023 study that reviews the medical risks associated with its use.

He emphasizes the importance of understanding the inflammatory response in training and cautions against using ibuprofen as a regular training aid, suggesting that it may not provide the expected benefits and could pose health risks.

Takeaways

• 
  
• Taking ibuprofen before running has become a controversial topic.
• 
  
• Recent promotions have sparked discussions about its safety and efficacy.
• 
  
• Ibuprofen may blunt the body's natural inflammatory response to training.
• 
  
• There are potential risks associated with ibuprofen use, including kidney injury and gastrointestinal issues.
• 
  
• Evidence suggests limited benefits of ibuprofen for recovery and performance.
• 
  
• Using ibuprofen regularly as a prophylactic is not advisable.
• 
  
• The inflammatory response is crucial for training adaptations.
• 
  
• Temporary use for specific conditions may be reasonable, but not long-term.
• 
  
• Evaluate the necessity of ibuprofen on a case-by-case basis.
• 
  
• Consult with health professionals before using ibuprofen for 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 explores the relationship between knee pain and running, particularly when fatigue sets in. He discusses a recent study that examines how high-intensity running affects lower limb injury risk and the biomechanics involved.

The findings suggest that as runners fatigue, the stress on their knees increases due to changes in muscle activation rather than changes in running form. Boyd emphasizes the importance of understanding these dynamics for effective rehabilitation strategies, advocating for tailored approaches based on the phase of recovery.

Takeaways

• Knee pain during running can be exacerbated by fatigue.
• Fatigue affects muscle activation patterns, increasing stress on the knees.
• Research indicates that stress migrates from lower legs to knees when fatigued.
• Avoiding running to fatigue may be beneficial in early rehabilitation phases.
• In later rehabilitation phases, strategically engaging with fatigue can build tolerance.
• The quadriceps work harder as calf muscles tire during running.
• Understanding biomechanics is crucial for effective knee pain management.
• Higher loading can lead to beneficial remodeling if within adaptive capabilities.
• Stress management is key in rehabilitation and recovery phases.
• Running can be an effective rehabilitation tool when approached correctly.

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 common issue runners face where their cardiovascular fitness improves faster than their mechanical fitness, leading to injuries.

He explains the importance of understanding both physiological and mechanical fitness, how they adapt differently to training, and the significance of cross-training to maintain fitness without overloading the legs.

Boyd emphasizes the need for a balanced approach to training to prevent injuries and improve overall running performance.

Takeaways

• Your cardio improves faster than your legs can handle.
• Physiological fitness and mechanical fitness are distinct.
• Mechanical fitness is crucial for injury prevention.
• Cross-training can help maintain fitness while recovering.
• Resting too long can lead to loss of mechanical fitness.
• Training within the adaptive zone is essential.
• Injuries often arise from imbalances in fitness levels.
• Understanding your body's limits can prevent injuries.
• Regular mechanical stimulus is necessary for resilience.
• Balancing cardio and mechanical fitness leads to better performance.

Likely to Sustain a Running-Related Injury as Runners With No History of Injury A 1-Year Prospective Cohort Study

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 prevalence of running injuries among recreational runners, emphasizing the importance of understanding the factors that contribute to these injuries. He highlights a study that reveals a significant correlation between previous injuries and the likelihood of future injuries.

Boyd shares personal experiences and insights on how to adapt training to prevent injuries, including the use of a pain traffic light system to interpret and manage pain. He concludes by outlining the critical components of resilience, strength, and biomechanics necessary for becoming an adaptive runner.

Takeaways

• Running injuries are common among recreational runners.
• Previous injuries significantly increase the risk of future injuries.
• Training methods must be adjusted to prevent recurring injuries.
• Understanding pain levels is crucial for injury management.
• Tracking pain after workouts helps in identifying patterns.
• Building resilience is the foundation of injury prevention.
• Strength training supports injury prevention in runners.
• Biomechanics play a role but are less critical than resilience and strength.
• Adaptive training allows runners to continue without significant injuries.
• Injury management involves interpreting pain and adjusting training accordingly.