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.

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 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/