Increasing your long run by even 10% could raise injury risk by over 50%. So how are you supposed to build mileage safely? A 2025 study from Aarhus …
The Final Step in Your Achilles Rehab
A lot of runners with Achilles pain can run a decent amount — 20, 30, even 40 miles a week — as long as they keep it easy. The trouble shows up when they …
Under-Fueling Runs Leads to Injuries & Weight Gain
Most runners do not fuel their runs properly. Even when they use gels or sports drinks, they usually still get it wrong. That matters because poor fueling …
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What Should I Eat Before and After a Run?
What Should I Eat Before and After a Run? This week, our performance nutrition habit is going to focus on getting the nutrition right around our …
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Why Injured Runners Need More Carbs
This week, we’re focusing on eating enough carbohydrates to fuel our performance and support injury recovery. For runners, this would roughly be ~4–7 g/kg …
Project 2025
In this episode of the Adaptive Zone podcast, Matthew Boyd discusses his goal-setting process for 2025, focusing on distributing energy across four key areas: …
How Long Do Running Injuries Take To Heal?
Lois was flying high after a half marathon in the fall. Now that she’d retired, she was running more than ever and felt amazing. But then everything …
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Project 2024
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, …
From Patellar Tendinopathy to Berlin Marathon | Chris’ Story
In this episode, Matthew Boyd interviews his client, Chris, about his running journey and struggles with knee pain. Chris shares how he started distance running …
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How Do I Hydrate for My Long Run?
This episode provides a starting point for developing a hydration strategy for long-distance runners. It covers the importance of hydration and electrolyte …
How Do You Taper Effectively? | with Sophie Lane, Exercise Physiologist
In this episode, physiotherapist and running coach Matthew Boyd interviews Sophie Lane, an exercise physiologist and running coach, about tapering for races. …
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Pain, Rest, Weakness. The Vicious Cycle of Running Injuries
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 …
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From Knee Pain Down Stairs to Half Marathon Training | Bridget’s Story
Summary In this episode, Matthew Boyd interviews Bridget Bohannon, a runner who experienced knee pain and sought solutions to get back to running. Bridget …
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Off-Season Training to Avoid Running Injuries | with Gab Lesnett, Physical Therapist
Off-Season Training to Avoid Running Injuries In this episode, Matthew Boyd and Gab Lesnett discuss off-season training for runners. They address the …
Running is the Rehab
Bridget struggled with persistent knee pain despite months of physical therapy. Diagnosed with IT band pain and Runner's knee, she faced a gap in traditional …
Barefoot Running: A Podiatric Surgeon’s Story | with Dr. Stephen Dini
When Born to Run came out in 2009 it took the running world by storm. It challenged long-held beliefs about running shoes and launched an army of barefoot …
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From Runner’s Knee to NYC Marathon | Jenn’s Story
When we met last year, Jenn had been struggling with Runner's knee for years. It had only gotten worse recently and she'd been told by a bunch of health …
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How to Avoid The Black Hole of Zone 3
What is The Black Hole of Zone 3 and why do you need to avoid it? Bill had been stuck in a rut with his training. In the last few years, he’d found it harder …
Keep Running as You Age: Macro-Consistency
Keep Running as You Age Adam was creeping up on his 50th birthday and was thinking about his future. He wanted to remain fit, strong and healthy into this …
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How Much Should I Run During the Off-Season? | with Jason Fitzgerald, Running Coach
In this episode of the Adaptive Zone Podcast, I talked with Jason Fitzgerald, a well-known running coach behind The Strength Running podcast. We discussed the …