Shows
The Adaptive ZoneWhy Do My Knees Hurt More When I'm Running On Tired Legs?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 ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn 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 af...2025-05-0711 min
The Adaptive ZoneHow Come My Lungs Can Run More Than My Legs?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 ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the common issue runners face where their cardiovascular fitness improves faster than their mechanical fitness, leading to injuries. ...2025-04-3012 min
The Adaptive ZoneWhy Do I Keep Getting Running Injuries?Likely to Sustain a Running-Related Injury as Runners With No History of Injury A 1-Year Prospective Cohort StudyIf you’re an injured runner we can help you get back to running pain-free.Click the link to book a free call with ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd di...2025-04-2316 min
The Adaptive ZoneShould I Hold My Pace Uphill and Downhill When Running?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 ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the intricacies of managing pace during running, particularly when encountering hills. He emphasizes the importance of understanding intensity zones and how they af...2025-04-1617 min
The Adaptive ZoneMaybe I Just Shouldn’t Be Running This Fast…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 ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the concept of running capacity, particularly in the context of recovery from injury. He shares a case study of a runner named Pa...2025-04-0918 min
The Adaptive ZoneShould I Listen to My Body if It Is Telling Me Not to Run?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 ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses the importance of listening to our bodies, particularly in the context of running and injury recovery. He emphasizes that pain is not al...2025-04-0221 min
The Adaptive ZoneHow Do I Build a Running-Specific Strength Workout?Running Strength Blender pdf: https://matthew-boyd-physio.kit.com/0adb6d5829If you’re an injured runner we can help you get back to running pain-free.Click the link to book a free call with ushttps://matthewboydphysio.com/booking/Running Fundamentals Coursehttps://matthewboydphysio.com/running-fundamentals-course/Instagramhttps://www.instagram.com/matthewboydphysio/SummaryIn this episode, Matthew Boyd discusses how to build a running-specific strength workout, em...2025-03-2623 min
The Adaptive ZoneDuration vs Distance for Running TrainingIf 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/
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https://www.instagram.com/matthewboydphysio/
Summary
In this episode, Matthew Boyd discusses the merits of using duration over distance in running training, particularly for injury recovery. He explains how duration allows for better quantification of...2025-03-1917 min
The Adaptive ZoneStrength Training or Running to Fix Knee Pain?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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Instagram
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Summary
In this episode, Matthew Boyd discusses the importance of integrating strength training with running to overcome knee pain, using the case study of a client named Christina.
...2025-03-1209 min
The Adaptive ZoneHow Soon Can I Get Back to Full Training After a Running Injury?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 complexities of recovering from running injuries, using the case study of a client named Eric.
The ep...2025-03-0516 min
The Adaptive ZoneWhat To Expect From Your Running InjuryIf 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/
Instagram
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 ho...2025-02-2613 min
The Adaptive ZoneWhy Do I Keep Getting Injured Every Year?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 of recurring injuries among runners, particularly as they prepare for races. He emphasizes that many runners experience injuries due to...2025-02-1916 min
The Adaptive ZoneTaping for Runner's KneeK-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/
Instagram
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 ex...2025-02-1209 min
The Adaptive ZoneDo Insoles Help With Running Injuries? | With Francis Del Duchetto, PodiatristConnect with Francis:
Research Gate: Francis Del Duchetto
Review Paper: Can Foot Orthoses Beneft Symptomatic Runners? Mechanistic and Clinical Insights Through a Scoping Review
Summary
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...2025-02-0533 min
The Adaptive ZoneWhat Strength Training Should Runners Do? | with Jason FitzgeraldConnect with Jason:
StrengthRunning.com
Strength Running Podcast
Jason's Free Strength Training Guide
Jason's High Performance Lifting Program
Summary
In this episode of the Adaptive Zone podcast, Matthew Boyd and Jason Fitzgerald discuss the critical role of strength training for runners. They explore how strength training can help reduce injury risk, improve performance, and enhance overall athleticism.
The episode covers practical steps for beginners, including dynamic warmups and body weight exercises, and progresses to more advanced techniques such as weightlifting and periodization.
...2025-01-2936 min
The Adaptive ZoneRunner’s Knee: Symptoms vs Root CauseIf 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 of runner's knee, emphasizing the importance of addressing the root causes rather than just treating the symptoms.
2025-01-2204 min
The Adaptive ZoneTrain Where You're At, Not Where You Want To Be | Ian's StorySummary
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...2025-01-1525 min
The Adaptive ZoneFrom Knee Pain to First Marathon | Eric's StorySummary
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...2025-01-0842 min
The Adaptive ZoneCalf Pain with RunningIf 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 of calf pain among runners, emphasizing that many treatments only address symptoms rather than the root causes.
2025-01-0113 min
The Adaptive ZoneProject 2025In 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...2024-12-3125 min
The Adaptive ZoneDo Runners Need Insoles / Orthotics?Duchetto (2024) Can Foot Orthoses Benefit Symptomatic Runners? Mechanistic and Clinical Insights Through 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 role of insoles and or...2024-12-2517 min
The Adaptive ZoneHow Do I Run My Next Marathon Faster?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 strategies for improving marathon performance by identifying and addressing specific constraints that runners face. The discussion is framed around the experience of a...2024-12-1813 min
The Adaptive ZoneExercise Dosage For Running Injuries | with Tyler Eng, Physical TherapistConnect with Tyler Eng:
Instagram: @tylereng
TikTok: @tylereng
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. 2024-12-1131 min
The Adaptive ZoneShould I Have Surgery for a Meniscus Tear?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/
Instagram
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 wi...2024-12-0419 min
The Adaptive ZoneFixing The Root Cause of Running InjuriesIf 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 of running injuries, emphasizing that most injuries are repetitive stress injuries caused by training. He outlines three critical components fo...2024-11-2714 min
The Adaptive ZoneAre My Rehab Exercises Actually Doing Anything?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
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 of...2024-11-2010 min
The Adaptive ZoneWhen Rehab Fails for Running Injuries... | with Mike James, PhysiotherapistConnect with Mike James:
Instagram: @the_endurance_physio
Summary
In this episode, Matthew Boyd interviews Mike James, an endurance physiotherapist, about the reasons why rehab for running injuries may not go well. They touch on the role of patience, the potential pitfalls of underloading or overloading, and the importance of setting realistic timelines for recovery. Overall, the episode emphasizes the need for a personalized and tailored approach to rehab for running injuries.
Mat and Mike focus on the importance of communication, collaboration, and specificity in...2024-11-1347 min
The Adaptive ZoneRunning Shoes Are Not ImportantIf 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 often-overlooked role of running shoes in injury prevention and recovery. He emphasizes that while shoes are a factor, they are not th...2024-10-3011 min
The Adaptive ZoneSleep Optimization for Runners4-Week Sleep Optimizer
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
Getting good quality sleep is elusive for many people, but it is crucial for overall health and performance. In this ep...2024-10-0216 min
The Adaptive ZoneHow Much Mobility Do Runners Need?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/
Instagram
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Summary
In this episode, physiotherapist Matthew Boyd discusses the topic of mobility in runners and whether it is necessary for in...2024-08-2817 min
The Adaptive Zone8-Week Macro Tracking Challenge for RunnersYouTube video of this episode
8-Week Macro Tracker
8-Week Macro Tracker Example
Precision Nutrition Macro Calculator
You Can’t Outrun a Bad Diet | With Brian St. Pierre, Registered Dietician
Summary
In this episode, Matthew discusses the benefits of tracking macros for runners. The three main reasons for tracking macros are improving performance, recovering from injury, and achieving weight loss or body recomposition. The episode emphasizes the importance of understanding individual macro needs and adjusting them accordingly.
Matthew provides practical ti...2024-08-2118 min
The Adaptive ZoneDoes More Running Cause More Arthritis? | with Dr. Myles Burfield & Dr. Robert BuhmannThe association between running volume and knee osteoarthritis prevalence: A systematic review and meta-analysis
Robert Buhmann:
X: @buhmannrobert
Research Gate
Myles Burfield
Clinic Website
Research Gate
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.
2024-07-3146 min
The Adaptive ZoneDOMS: Runners Have to Earn Their MilesIf 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
Jessica, an aspiring ultra trail runner, struggled with knee pain and swelling that prevented her from running longer distances. She tried various remedies but nothing seemed to work. ...2024-07-2413 min
The Adaptive ZoneFrom Knee Pain to Marathon PR | Marcela's StorySummary
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...2024-07-1727 min
The Adaptive ZoneHow do I Taper for a Race?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
In this episode, Matthew Boyd discusses how to taper effectively for a race. Tapering involves reducing training volume and intensity in the lead up to a race to im...2024-06-2610 min
The Adaptive ZoneTop 3 Running Technique DrillsLow 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.
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 discus...2024-05-2218 min
The Adaptive ZoneWhat Should I Eat For Race Week | with Emily Moore, Registered DieticianConnect 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...2024-05-1548 min
The Adaptive ZoneWhen Physical Therapy Doesn’t Work For Running InjuriesIf 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 gu...2024-05-0827 min
The Adaptive ZoneWhy to Avoid Running Comfortably HardIn 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...2024-04-2425 min
The Adaptive ZoneOff-Season Nutrition for Runners | with Emily Moore, Registered DieticianConnect with Emily Moore
Instagram: @thedietitianrunner
https://thedietitianrunner.com/
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
The off-season is a good time to focus on body composition goals, such as losing body fat or gaining muscle.
When focusing on body composition, it's important to avoid...2024-03-2735 min
The Adaptive ZoneAll Running Injuries Are The SameIf 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 three things needed to get back to full training after a running injury. Using the metaphor of a mountain climber, he ex...2024-02-2813 min
The Adaptive ZoneFrom Patellar Tendinopathy to Berlin Marathon | Chris' StoryIn 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...2024-02-2150 min
The Adaptive ZoneHow Do You Taper Effectively? | with Sophie Lane, Exercise PhysiologistIn 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...2024-02-0739 min
The Adaptive ZonePain, Rest, Weakness. The Vicious Cycle of Running InjuriesIf 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/
Natalia wants to run her first marathon in Greece but has been struggling with hip pain and a recurring injury cycle. Traditional healthcare advice of rest has not been effective. Matthew Bo...2024-01-3107 min
The Adaptive ZoneFrom Knee Pain Down Stairs to Half Marathon Training | Bridget’s StoryIf 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
In this episode, Matthew Boyd interviews Bridget Bohannon, a runner who experienced knee pain and sought solutions to get back to running. Bridget shares her background as a runner and the troubles she faced with knee discomfort. She discusses her previous attempts at physical therapy and the frustration of not seeing progress. Bridget then explains how she found hope and a...2024-01-2432 min
The Adaptive ZoneOff-Season Training to Avoid Running Injuries | with Gab Lesnett, Physical TherapistIf 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 to...2024-01-1737 min
The Adaptive ZoneProject 2024If 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/
In this episode, Matthew Boyd shares his approach to setting goals for the year using the Four Buckets framework. The four buckets represent health, wealth, contribution, and connection. Matthew emphasizes the im...2024-01-0124 min
The Adaptive ZoneHow Much Should I Run During the Off Season? | with Jason Fitzgerald, Running CoachHost 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...2023-11-2247 min
The Adaptive ZoneHow do I get my speed back after an injury? | with Matthew Boyd & Brodie SharpeI 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...2023-08-161h 00
The Adaptive ZoneStrength Exercises for Runners Knee
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...2023-05-2319 min
The Adaptive ZoneHow to Get a Marathon PR | With Jason Fitzgerald, Running CoachHave 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 am...2023-05-1557 min
The Adaptive ZoneFixing my IT Band SyndromeIn 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
[00:00:00] Intro
[00:00:23] “Learn Running Fundamentals and Avoid Injuries”
[00:09:48] “Understanding, Preven...2023-05-0736 min
The Adaptive ZonePatellar Tendonitis from Running | with Peter MalliaresOn 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 th...2023-04-2244 min
The Actor FactorEpisode #28 Cinematographer Matthew BoydBrad & Diego welcome seasoned Film Maker and Cinematographer Matthew Boyd to the studio. From shooting low/no budget indie projects, to documentaries, and even feature films on 35mm, Matthew gives us the ins and outs of what life is like behind the camera in Hollywood! www.imdb.com/name/nm0101859Like our Podcast? Wanna Support with a Donation of any size?venmo - @BradAshtenWe thank you for your patronage & Keeping the arts alive!Audio Engineered by Britton Sparkman2023-04-1244 min
The Adaptive ZoneHow Do I Keep My Heart Rate In Zone 2?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...2023-04-1216 min
The Adaptive ZoneDoes Running Cause Knee Arthritis?“I had to quit running because it’s bad for my knees” - Millions of people
If I had a dime for every time I’d heard that! I don’t actually know how much a dime is, being English and all.
Let's dig into the evidence, definitions and context of knee arthritis as it relates to running. Featuring a couple of rants about unhelpful terminology and phrases related to running injuries.
More from Matthew Boyd Physio
Free Online Course: Running Fundamentals
Subscribe to The Adaptive Zone Podcast
Subscribe to The Adaptive Z...2023-04-0321 min
The Adaptive ZoneRunning with Power Meters 101 | with Steve Palladino, Running CoachRunning 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...2023-03-0849 min
The Adaptive ZoneThe One-Hour Strength Solution: Dumbbell Strength Exercises for RunnersI 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...2023-03-0308 min
The Adaptive ZoneHow much Water should you Drink when Running?If you want to know how much water you should drink when running, you’ll need to know how much you sweat. Sweat rates vary from runner to runner. Some people sweat as little as 200ml of fluid per hour, whereas others can sweat as much as 3 litres per hour!
To complicate things, sweat rates can vary significantly within the same runner. If you’re running in -30°C you will sweat far less than you will in +30°C. You will also sweat far more when running at race-pace than at your easy-pace.
As you can se...2023-02-1510 min
The Adaptive ZoneCan Slow Running make you Faster? | with Dr. Tyler Eng, Physical TherapistMost 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...2023-02-1240 min
The Adaptive ZoneWhat should I Eat to Fuel my Run? | with Stephanie Small, Registered DieticianRunners 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 yo...2023-02-0734 min
The Adaptive ZoneLeaking Urine when Running | with Emma Brockwell, Pevic Health PhysiotherapistLeaking 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...2022-12-0155 min
The Adaptive ZonePerimenopause in Runners | with Michelle Lyons, Pelvic Health PhysiotherapistSymptoms 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
Instagram: @michellelyons_muliebrity
Website: celebratemuliebrity.com
More from Michelle
Endometriosis with physiotherapist...2022-09-0555 min
The Adaptive ZoneCarb Loading for Marathons | with Stephanie Small, DieticianSome common mistakes runners make when carb loading for marathons include focusing too much on the night before, including foods that contain high amounts of fat and trying to eat more food overall - rather than just more carbs.
In today's episode, Endurance Sports Dietician Stephanie Small will walk us through the nuance of carb loading for half marathons, marathons and ultra-marathons.
Carb Loading for Marathons
00:00:00 Introduction
04:00:23 What is Carb Loading?
05:30:15 Is Carb Loading just for marathons or all race distances?
07:24:08 How much carbohydrate for carb loading?
09:45:08 Do runners do Carb Loading well?
13:12:19 What...2022-08-1728 min
The Adaptive ZoneRunning to Lose Weight? Avoid these Mistakes | with Stephanie Small, Registered DieticianToday, we're chatting with Stephanie Small about Running to Lose Weight. Steph is a Registered Dietician who specializes in helping recreational and competitive athletes. You can find her at Stephanie Small Coaching.com. In this episode, we discuss the role of running in fat loss, how to avoid gaining weight if you're training a lot and how to modify your diet to allow you to lose body fat without compromising your training.
This was a fascinating interview with lots of practical tips and answers to questions that I hear all the time. Stick around until the very...2022-06-231h 03
The Adaptive ZoneHow to get into Adventure RacingClick 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
00:00:00 Introduction
00:05:43 What is Adventure Racing?
00:19:55 How to plan food for an adventure race
00:29:02 Boating in adventure racing
00:38:39 Planning water in Adventure Racing
00:41:37 Rope sections in Adventure Racing
00:46:13 How do you Train for an Adventure Race?
More...2022-06-021h 07
The Adaptive ZoneIrregular Periods in Female Runners with Mark Hutson, Researcher in Exercise Performance & NutritionIrregular 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...2022-04-241h 04
The Adaptive ZoneWhat is Good Running Form?YouTube video of this episode
Online Running Technique Analysis
Discussed in this episode...
00:00:00 Introduction
00:01:54 What does the evidence say?
00:03:11 Overstriding
00:04:23 Vertical Oscillation
00:05:40 Knock Knees and Dropped Pelvis
00:07:17 What is good running form?
00:07:55 Cadence
00:10:43 How to fix your running form
Cool stuff mentioned in the show...
00:14:44 Top 4 Running Form Tips based on Evidence | with Tom Goom, Physiotherapist
00:15:09 Online Running Technique Analysis
More from Matthew Boyd Physio
Free Online Course Running Fundamentals
Subscribe to The Adaptive Zone Podcast
Subscribe to The Adaptive Zone YouTube Channel
Facebook @matthewboydphysio
Instagram @matthewboydphysio
Work with...2022-04-1515 min
The Adaptive ZoneCan I keep Running Through Pain?YouTube video of this episode
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.
Is this a niggle or an injury?
Can I keep running through the pain?
Do I need to rest from running?
Will I be able to run my race?
How do I keep running through the pain?
How do...2022-03-3013 min
The Adaptive ZoneThe Secret to Avoiding Running InjuriesYouTube video of this episode
The secret to avoiding running injuries is more simple than we often think. When runners get injured they will often jump to blaming their shoes, their technique, tight muscles, weak core...the list goes on.
Sometimes these things can be important, however, one thing is always important if you want to avoid running injuries, Adaptation.
More from Matthew Boyd Physio
Free Online Course Running Fundamentals
Subscribe to The Adaptive Zone Podcast
Subscribe to The Adaptive Zone YouTube Channel
Facebook @matthewboydphysio
Instagram @matthewboydphysio
Work with Matthew Boyd P...2022-03-2509 min
The Adaptive ZoneHansons Marathon Method | with Luke Humphrey, Running CoachPlanning 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 t...2022-03-1943 min
The Adaptive ZoneRunning Heart Rate Zones 101This 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.
Running Fundamentals Course
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 thes...2022-02-2109 min
The Adaptive ZoneTop 4 Running Form Tips based on Evidence | with Tom Goom, PhysiotherapistThere 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...2022-01-0554 min
The Adaptive ZoneUnderstanding Training Zones for Running and Cycling with Nick Jankovskis, Sport ScientistAre 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...2021-12-011h 40
What's Wrong with Matt Boyd#36 - Sorry For The Waitlo-fi podcast hi-fi hotel rooms
Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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2021-01-1534 minWhat's Wrong with Matt Boyd#25 - It's Taylor Heinickestill on the fence about all these takes
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2021-01-0734 minWhat's Wrong with Matt Boyd#24 - Casey Chahineyou know em you love em
Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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The Adaptive ZoneRun Clubs for Dummies | E8 with Matthew DavidRun 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.
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
Matthew is a Run Coach with...2020-11-1044 minWhat's Wrong with Matt Boyd#17 - Dream SquishersGod gave me the light and I ran that shit.
Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Patreon: https://www.patreon.com/mattboyd
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Watch What's Wrong with Matt Boyd on Youtube, Listen to the audio on Spotify, Anchor and the iTunes Podcast app.2020-07-1838 minWhat's Wrong with Matt Boyd#8 - Ladies and GentlemenYou can wear white shoes and white shirts and that's it. Anything else white and you're a nurse.
Follow Matt on Twitter and Instagram @mattnealboyd
Watch What's Wrong with Matt Boyd on Youtube, Listen to the audio on Spotify, Anchor and the iTunes Podcast app.2020-06-3030 minWhat's Wrong with Matt Boyd#7 - Burger SimulatorIt’s grown up games only on this side of the tracks.
Follow Matt on Twitter and Instagram @mattnealboyd
Watch What's Wrong with Matt Boyd on Youtube, Listen to the audio on Spotify, Anchor and the iTunes Podcast app.2020-05-2230 min