Fix My Running

Why Your Heel Drops Aren't Fixing Your Achilles https://youtu.be/CLsoNJFQU7w Find out the root cause of your running injury: https://fixmyrunning.com/root-cause-analysis/

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/ Other links: Fix My Form Protocol Run Strong Protocol Book a Free Evaluation Call Summary This episode explores why traditional Achilles rehab often falls short for runners and how to effectively adapt rehab protocols to include running, ensuring stronger, pain-free performance. Takeaways The Achilles tendon strength myth is incomplete because traditional rehab often focuses too much on isolated exercises and not enough on the real-world running load that actually builds resilience. Running is the ultimate rehab for runners because the tendon adapts best when it is gradually exposed to the specific stresses of the sport itself. The power of volume over intensity in tendon adaptation is that repetitive, lower-load running can be more useful for building durability than a few heavy, high-effort exercises. The critical role of dose titration in rehab progress is that running volume should be adjusted based on how the tendon responds from day to day, not followed as a fixed plan. The inadequacy of traditional rehab beyond the initial phase is that early strengthening helps, but full recovery usually requires a transition into controlled running. Reps are the missing link in conventional rehab because tendon adaptation depends on accumulating enough repeated load cycles over time. The misconception of “load” as only weight or effort is that the total number of steps and repetitions can matter just as much as lifting heavy.

Why Your Achilles Rehab Failed: https://youtu.be/Ykqpe8O4z2o?si=kKeAHdeIn29AyhRc Find out the root cause of your running injury: https://fixmyrunning.com/root-cause-analysis/

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/ Other related links: Fix My Form Protocol Run Strong Protocol Book a Free Evaluation Call Summary This episode addresses the fears and misconceptions about running with arthritis, emphasizing that biological systems can adapt and improve with proper training. It offers practical advice on how to safely return to running despite fears and medical advice. Takeaways Fear of damage is a rational response but can be managed with proper training. Biological systems, including joints, adapt positively to stress when loaded correctly. Running does not wear out knees; it can promote joint health. Progressive, guided training with pain monitoring is key to safe running. Bravery involves making a conscious choice to face fears, not the absence of fear.

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/ Summary In this episode, Greg shares his journey from chronic knee pain to running pain-free, highlighting the importance of resilience, proper form, and understanding the body's adaptive capacity. Discover practical insights on managing pain, building strength, and staying motivated through setbacks. Takeaways Embrace resilience over rest: By gently staying active, even with some discomfort, you can heal faster and keep your body in tune. Find your adaptive zone: Progress isn't always a straight line. Embrace the ups and downs, knowing you're still moving forward. Rethink aging and joints: Your joints are adaptable, not destined to wear out. Keep them moving and strong. Build your resilience shield: Strengthening your body not only heals but also protects you from future setbacks. Shift your mindset on pain: See pain as a temporary guide, not a barrier. This shift can unlock new paths to healing. Gently push your limits: By safely expanding your comfort zone, you empower your body to grow stronger. Engage, don't avoid: Turn pain into a cue for action, transforming recovery into an active journey.

Summary In this inspiring interview, Hannah shares her journey through injury, pain, and recovery, highlighting the importance of understanding the nervous system and mental resilience in overcoming physical setbacks. Discover how she transformed her approach to pain and regained control over her body and life. Takeaways Chronic pain often stems from nervous system dysregulation rather than just physical damage. Emotional and psychological factors play a crucial role in managing physical recovery. Self-perception significantly influences physical outcomes and recovery. Recovery is non-linear and requires patience and self-compassion. Lifestyle habits, including stress management and sleep, impact pain management. The belief of being "injury-prone" can become a self-fulfilling prophecy. Understanding the mind-body connection empowers individuals to manage pain better. Pain does not always indicate structural damage; it can be a protective response. Gradual exposure and resilience-building are key to overcoming fear of injury. Consistent reassurance and validation are essential in the recovery journey. 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/ Other links Fix My Form Protocol Run Strong Protocol Book a Free Evaluation Call Summary This episode explores how injury rehab can actually make runners faster by focusing on form, strength, and resilience. It covers key running form errors, the importance of cadence, over striding, knee alignment, strength training, and structural resilience to prevent injuries and improve performance. Takeaways Integrating form, strength, and resilience is key to optimizing running performance and preventing injuries. Increasing cadence is a strategic tool to reduce impact forces and enhance running efficiency. Correcting overstriding and knock-knee running improves joint mechanics and reduces injury risk. Building muscular strength acts as a protective buffer, reducing reliance on weaker structural components. Resilience in bones, tendons, and ligaments ensures fewer injuries and more consistent training. A holistic approach to running shifts the mindset from reactive to proactive. Maintaining a higher, consistent cadence unlocks speed with less joint stress. Focusing on stride alignment transforms running into an efficient forward drive.

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/ Other links: Fix My Form Protocol Run Strong Protocol Book a Free Evaluation Call Summary This episode explores how downhill running impacts knee health, emphasizing the importance of strength training for runners. Learn how to develop maximum strength in key muscle groups to prevent knee pain and improve running performance. Takeaways Weak quadriceps are a primary cause of downhill knee pain. Heavy, progressive strength training is essential for injury prevention. Incorporate exercises like Bulgarian split squats and deadlifts to strengthen key muscles. Progressively increase weight and challenge muscles for optimal gains. Strengthening posterior chain muscles reduces fatigue and protects knees.

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/⁠ Summary In this episode, Eric Green shares his journey through marathon training, injury setbacks, and the lessons learned about pacing, fueling, and consistency. Discover how a slow, disciplined approach transformed his running and led to a personal best. Eric discusses the challenges of balancing training, injury recovery, travel, and family life, emphasizing how slowing down his training pace and focusing on nutrition and strength significantly improved his performance. He provides details of his injuries, such as stress fractures and shin splints, and explains how patience and guidance were crucial in his recovery. Eric highlights the importance of respecting the training process over seeking quick fixes or shortcuts. He describes the mental shift from impulsive racing to embracing the sport's discipline and process, showing how consistent training, fueling, and strength work contributed to his marathon success. Additionally, Eric offers insights into the psychological resilience he built through injury setbacks and persistence. Takeaways Running slow helps build endurance and prevent injuries Consistent fueling and gym work support long-distance running Patience and persistence are key to marathon success Focusing on the process rather than instant results shifts effort into sustainable habits, unlocking long-term improvement. View setbacks as necessary parts of the process, not failures, each recovery period is a hidden investment in future performance. This mental shift challenges deep-seated beliefs about effort and speed, enabling a focus on quality over quantity. Embrace easy runs as a strategic tool for long-term growth. Focus on listening to your body, backing off when needed, and building gradually to minimize setbacks.

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/ Summary In this episode, Sasha shares her journey from hip pain and doubts about running into a confident, pain-free half marathoner. Discover how slow training, strength work, and consistency transformed her running and outlook. Takeaways Slow down to go fast and prevent injury. Consistent strength training supports joint health. Patience and adherence lead to long-term success.

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 focuses on the importance of hydration and electrolyte replenishment for runners. Matthew Boyd discusses how to develop a personalized hydration strategy, emphasizing the need to understand individual sweat rates and sodium loss. He provides practical advice on how to create an electrolyte fluid and the significance of tracking hydration habits to enhance performance during training and races. Takeaways Hydration and electrolytes are crucial for runners. Most runners lack a specific hydration strategy. Proper hydration becomes vital in hot or long workouts. Fluid loss through sweat varies significantly among runners. The average runner sweats about one liter per hour. Replenish about half of the fluid lost during runs. Sodium is the key electrolyte to focus on. Electrolyte products should contain about a thousand milligrams of sodium. Track hydration habits to improve performance. Practice hydration strategies to prepare for race day.

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/ Summary In this episode of the Fix My Running podcast, Scott shares his inspiring journey of recovery from a significant running injury. He discusses the challenges he faced with patellar tendonitis, the holistic approach he took to recovery, and the importance of strength training. Scott reflects on his training progress, achievements, and future goals, emphasizing the value of consistency and a comprehensive training plan. Takeaways Scott experienced significant knee pain due to patellar tendonitis. He found a holistic approach to recovery that included strength training. The first noticeable improvement came within 30 days of training. Scott successfully completed a 20-mile mountain race after his recovery. He emphasizes the importance of strength training as he ages. Scott's training included a mix of running and strength exercises. He adapted his training to include more cautious downhill running. Scott's commitment to the training plan was crucial for his recovery. He plans to participate in more mountain runs in the future. Scott values outdoor workouts over traditional gym sessions.

In this episode of the Performance Nutrition Protocol, we cover simple, practical pre- and post-run nutrition habits to improve performance, support injury recovery, and avoid post-run energy crashes.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/

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/

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 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. 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 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. 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 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. 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 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.

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/ 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. 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/ Related YouTube Video Does 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.