Learn to Run with Dr. Matt Minard

Learn to hANKLE (lean forward hinging at the ankles) and your knees will be thankful! In this episode I answer the following questions: 1.) What is leaning? 2.) Why is leaning important while running? 3.) How does leaning change with hills? Check out my newest course, "Learn 2 Glide" for step-by-step instructions on how to lean and propel forward!

Visit Xero Shoes to find your foot's sole mate! Interested in running smarter, safer, and faster? Of course you are! Check out my newest online course on running mechanics- Learn 2 Glide ! It can be accessed through an app on your mobile device for convenient execution!

As always thank you so much for listening and your gracious support of this brand and my mission of helping the world run safer!

Visit L2R101.com for training plans and programs

Analogies Series: Part 1 of 3: Mechanics (Training & Injury episodes to follow). In this episode Dr. Minard correlates efficient running mechanics to baking a cake, riding a segway, skateboarding, spring shocks, and skipping a rock. ⁠⁠Join the Learn 2 Run Club⁠⁠ for training plans, mechanics education on how to run efficiently, and resources for physical therapists or running coaches - l2r101.com . Want to vote on the topic? Follow IG ⁠Learn.2.Run⁠ or email info@learn2run101.com

Join the Learn 2 Run Club⁠⁠ for training plans, mechanics education on how to run efficiently, and resources for physical therapists or running coaches. Want to vote on the topic? Follow IG ⁠Learn.2.Run⁠ or email info@learn2run101.com

⁠⁠Join the Learn 2 Run Club⁠⁠ for training plans, mechanics education on how to run efficiently, and resources for physical therapists or running coaches.

Want to vote on the topic? Follow IG ⁠Learn.2.Run⁠ or email info@learn2run101.com

Want to be included in IG Live Form Party on 6/7 @8pm EST? See link for instructions: HERE

⁠Join the Learn 2 Run Club⁠ for training plans, mechanics education on how to run efficiently, and resources for physical therapists or running coaches.

Want to vote on the topic? Follow IG Learn.2.Run or email info@learn2run101.com

Join the Learn 2 Run Club for training plans, mechanics education on how to run efficiently, and resources for physical therapists or running coaches.

Topics discussed in each episode are (or will soon be) available on the Learn 2 Run YouTube page.

Top Takeaways: 

• "Everything that has to with movement; our muscles are responsible for that"
• - [Dr. Matt Minard]
• "Don't restrict the stomach from going out and in"
• - [Dr. Matt Minard]

Episode Highlights:

• [01:56] Today's topic is on Breathing. 

• [02:38] Understanding Breathing Mechanics. 

• [06:55] Does breathing change at different paces? 

• [11:07] Applying breathing mechanics to the “running gears”. 

• [14:05] Should you brace your core while running? 

• [16:48] Should you breathe through your nose or your mouth while running? 

• [21:34] How to apply breathing techniques.

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Join the Learn 2 Run Club for training plans, mechanics education on how to run efficiently, and resources for physical therapists or running coaches.

• "In my opinion, the most important is patient education."
  - [Dr. Matt Minard]
• "If you've had any kind of orthopedic surgery, I highly recommend you see a physical therapist."
  - [Dr. Matt Minard]
• "If I can, I try to avoid any hands-on because I try to see; 'how much improvement can he get on his own?"
  - [Dr. Matt Minard]
• "When in doubt, see a physical therapist."
  - [Dr. Matt Minard]
• "Every physical therapist should be efficient and competent in dry needling."
  - [Dr. Matt Minard]

• [01:20] Today's topic: To see a physical therapist or not?
• [02:52] What do physical therapists actually do?
• [08:27] Six questions that determine if you need a physical therapist.
• [15:23] When should you not see a physical therapist?
• [16:44] Do you need to have a referral to see a physical therapist?
• [18:46] A typical physical therapy evaluation.
• [27:10] Case scenarios for a typical physical therapy session.
• [56:09] Active vs. Passive treatment strategies.
• [01:00:06] Personal Trainers vs. Physical Therapists.

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Join the Learn 2 Run Club for training plans, mechanics education on how to run efficiently, and resources for physical therapists or running coaches. Topics discussed in each episode are (or will soon be) available on the Learn 2 Run YouTube page.

• "Because if we stop every time, it's uncomfortable, we're never going to get anywhere; we also don't want to keep going if it's going to injure us." - [Dr. Matt Minard]
• "If you assess during the process of running, you'll stop every time." - [Dr. Matt Minard]
• "You can have extremely perfect efficient mechanics and still get injured; you can have too much too soon." - [Dr. Matt Minard]

• [00:56] Today's topic is PMS.
• [03:15] What is Tissue Adaptation?
• [10:04] How to start getting used to the stress of running.
• [21:36] Mechanics; why are they important?
• [23:53] What are efficient mechanics?
• [28:22] Selecting an appropriate shoe.
• [31:56] The Shoe Intake.

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Dr. Matt Minard hosts the Omega Sports' Learn to Run Podcast. By day, he is a Physical Therapist and owner of Learn 2 Run. He enjoys both the physical and mental benefits of running and is passionate about helping others run safely first, then faster.

In this episode, Dr. Minard explains how to increase running efficiency. He does this by using heart rate as a feedback tool to monitor the intensity of exercise and strategically harness the maximum capacity of a runner.

• "The heart rate goes up with exertion."
  - [Dr. Matt Minard]
• "We can start to give meaning to our effort levels with our heart rate."
  - [Dr. Matt Minard]
• "Heart rate is a powerful feedback tool."
  - [Dr. Matt Minard]

• [01:30] Today's topic is Heart Rate Based Training.
• [02:30] Understanding the function of the heart and heart rate.
• [08:07] How to establish training tiers.
• [19:23] A coal train analogy of the heart rate concept.
• [24:45] An overview of Today's topic.

See full show notes.

Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In today's episode, Dr. Minard speaks with The Planted Runner, Coach Claire Bartholic.

If you prefer to watch this episode, you can!

See the episode transcript.

Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In today's episode, Dr. Minard concludes the 3-Part strength training series with the third aspect describing how to combine cross-training with resistance training using specific tools, as well as when exactly to incorporate both resistance training and body weight training.

If you prefer to watch this episode, you can!

• "If we know that we're going to be breaking down muscle tissue, we want to be specific about when we chose to do that in relationship to our running"
  - [Dr. Matt Minard]
• "Stairmaster is a great way to double dip both cardio and cross training"
  - [Dr. Matt Minard]
• "Our body always adapts to the demands placed on it"
  - [Dr. Matt Minard]
• "If we're only doing a couple of reps and we're not challenging the muscles how and more than they're challenged when we run, we're not going to see much benefit from strength training""
  - [Dr. Matt Minard]

• [[02:15] Today's topic; When do we start strength training exercises?
• [03:20] What happens when we strength train a muscle?
• [05:10] In-season vs off-season training.
• [10:13] Incorporating in-season and off-season training into your weekly routine.
• [14:22] The double dipping cross training and strength training.
• [19:30] The elliptical vs stationary bike vs Stairmaster.
• [23:38] Key points from the strength training series.

Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In today's episode, Dr. Minard continues on Strength Training, with the spotlight on the knee and ankle joints, the "Kankle." He's not only explaining ways to strengthen the muscles around these joints but also when, and what muscles should be strengthened.

If you prefer to watch this episode, you can!

• "The muscles are responsible for all things movement."
  - [Dr. Matt Minard]
• "Team 'Kankle' is always on to cushion for the tush pushing but they will work overtime for hills."
  - [Dr. Matt Minard]
• "Don't bonk your shins on the cart."
  - [Dr. Matt Minard]
• "If a muscle is weak, why is it weak?"
  - [Dr. Matt Minard]
• "We've got to stop wasting people's time strengthening things that hurt."
  - [Dr. Matt Minard]
• "Are we strengthening for rehabilitation or are we strength training for performance?"
  - [Dr. Matt Minard]

• [01:32] Today's topic is Strength Training; the knees and ankles.
• [02:54] Identifying the muscles of the lower leg.
• [06:07] Wrong uses of lower leg muscles in running.
• [07:10] The correct use of knee and ankle muscles.
• [12:36] Challenging the muscles more than they are used in running:  3Rs and S.
• [25:18] Addressing muscle weakness; strengthening for rehabilitation or performance?
• [31:53] A recipe to run faster, safer, and smarter.

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Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In this episode, Dr. Minard discusses the first aspect of strength training, explaining the role of the hip muscles and pelvis in running, and how training can be tailored to increase the efficiency of these structures to increase speed.

• "A strength training routine for a runner should look very different from a soccer player...we want to be specific in our approach"
  - [Dr. Matt Minard]
• "The muscles lift your body; they hold your body and they lower your body"
  - [Dr. Matt Minard]
• "We always have to think back; is this how we use that muscle and are we challenging it more?"
  - [Dr. Matt Minard]
• "Ideally you want to sit with your hips higher than your knees, that puts a lot less stress on your low back and on your hips"
  - [Dr. Matt Minard]
• "Don't strengthen your hip flexors"
  - [Dr. Matt Minard]

• [00:56] Introducing Strength Training; the hips.
• [03:44] 3 functions of muscles.
• [07:07] Basic anatomy of the hip.
• [09:04] The stabilizing action of hip abductors in running.
• [13:32] How to strengthen the "Queen Glutes".
• [18:06] The Hip Extensors.
• [22:17] Ways to challenge the glutes.
• [26:47] The Hip Flexors.

Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In this episode, Dr. Minard continues sharing how to increase speed. Following up on the last episode, he describes in detail, specific speed-based training strategies aimed at increasing muscle efficiency and overall running capacity.

• "The harder that you work, the less duration or less time you can spend there."
  - [Dr. Matt Minard]
• "There's a big difference between rest and recovery."
  - [Dr. Matt Minard]
• "For strength training to be beneficial, you have to challenge the muscles more than running."
  - [Dr. Matt Minard]
• "The only time you should use your quads and your calves when running forward is if you're increasing your elevation."
  - [Dr. Matt Minard]
• "Your shoulder blades are precious, keep them in your back pocket."
  - [Dr. Matt Minard]
• "The lower back is not meant to lift, it's not a good lever for that."
  - [Dr. Matt Minard]
• "If it doesn't challenge you, it won't change you."
  - [Fred DeVito]

• [01:18] Today's episode is on training to run faster.
• [01:26] 3 training strategies to run faster.
• [02:51] What is Interval Training?
• [03:42] How to measure effort.
• [05:54] Speed training strategies; intervals where you want to walk.
• [09:15] Intervals with recovery where you need to walk.
• [15:10] More tips on interval training.
• [18:11] Strength training; increasing the push in the tush.
• [23:13] Key concepts in strength training; the Stable Stack, the Tush Push Drill.
• [30:48] Incorporating these strategies into a training plan.

See full show notes

Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In this episode, Dr. Minard explains strategies to increase running pace. He puts an emphasis on improving movement techniques to maximize the use of energy in forward motion.

• "You can instantly be faster by not wasting energy"
  - [Dr. Matt Minard]
• "If you are not leaning forward, it's slowing you down"
  - [Dr. Matt Minard]
• "If your arms aren't moving, that's slowing you down"
  - [Dr. Matt Minard]
• "If you're jumping, it is slowing down your speed"
  - [Dr. Matt Minard]
• "Running is about going forward; not up, not side to side"
  - [Dr. Matt Minard]

• [01:31] Today's topic is centered on how to run faster; the mechanics of movement.
• [02:59] 3 movement strategies that slow down your speed.
• [14:00] What you can do to run faster; listen and learn.
• [15:05] Working on the arm swing to run faster.
• [16:56] Increasing speed by reducing jumping
• [19:55] Dr. Minard's programs for runners, non-runners, and physical therapists.

Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In this episode, Dr. Minard discusses IT Band Friction Syndrome. He identifies the negative effects of foam rolling, running form mistakes associated with it, and key principles for recovery or prevention of further injury.

• "You have to push the ground back to propel your forward."
  - [Dr. Matt Minard]
• "Sometimes things are weak because they're inhibited and it hurts."
  - [Dr. Matt Minard]
• "We capture, classify, and correct."
  - [Dr. Matt Minard]
• "You can learn anything. You can learn to run without picking your feet up."
  - [Dr. Matt Minard]
• "Please spare your IT band of compressive forces."
  - [Dr. Matt Minard]

• [00:38] Today's topic is the IT Band Friction Syndrome.
• [01:25] An introduction to the TFL and IT Band.
• [03:57] The role of Friction in IT band pain.
• [08:05] Running form faults that cause IT band friction; the Pose Method.
• [12:30] Using good running posture to reduce IT band friction.
• [13:50] The second form fault; Weaving.
• [17:01] Why you should not foam roll your IT bands.
• [20:35] Addressing IT Band Friction Syndrome.

See full show notes.

Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In this episode, Dr. Minard explains how cadence (aka step rate) can be used as a tool to run effectively. He'll help you avoid injury and systematically implement it into your runs to achieve better results.

• "It's widely accepted that increasing your step rate can decrease or lower impact."
  - [Dr. Matt Minard]
• "A step doesn't count until your foot makes contact with the ground."
  - [Dr. Matt Minard]
• "For most people, 165 to 175 is that sweet spot."
  - [Dr. Matt Minard]

• [00:22] Intro
• [01:47] Today's topic: How to use cadence to reduce injury risk and increase speed.
• [02:08] What is cadence or step rate?
• [04:27] Why do new runners have a low step rate?
• [06:51] Reasons why increasing your step rate reduces impact.
• [10:43] How do you calculate step rate?
• [14:06] How to implement increasing your step rate into running.
• [22:43] FAQs on cadence.

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Dr. Matt Minard, the owner of Learn 2 Run, is a Physical Therapist who enjoys both the physical and mental benefits of running. He is passionate about helping others run safely.

In this episode, Dr. Matt discusses overstriding, with emphasis on understanding and identifying it. The aim is to offer runners application strategies for executing efficient mechanics for a better run.

• "Did you know the time you are least likely to overstride is at 12:30?"
  - [Dr. Matt Minard]
• "The problem with shortening up your stride is it becomes extremely inefficient"
  - [Dr. Matt Minard]
• "It's okay to land on your heel, but I don't want you to load through your heel"
  - [Dr. Matt Minard]

• [00:22] Intro
• [01:36] This week's topic is overstriding.
• [02:45] What is overstriding?
• [05:06] What is a stride?
• [10:23] How to identify when a runner is overstriding.
• [19:04] What do we do about overstriding

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