Recover from nagging injuries & smart treadmill training with Physical Therapist Malcolm Macaulay

Physical Therapist Malcolm Macaulay will discuss how runners can make smart rehab decisions and complete smart treadmill training.

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00:00 Intro
3:18 What To Do If You Are Forced To Train On The Treadmill
8:38 How To Handle An Indoor Training Environment
17:35 How To Warm Up On The Treadmill
23:00 Listener Questions Part One
28:05 How To Handle Long Term Injuries
41:27 Listener Questions Part Two
48:00 LightSpeed Lift Demo

If you would like to follow Malcolm & LightSpeed Lift, you can the LightSpeed Lift system on Instagram here: & you can find the website here:


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  • Stryd says:

    3:18: What to do if you are being forced to train on the treadmill when you typically would not be indoors

    – Put the treadmill at a 2% incline to emulate a more realistic outdoor running experience.
    – Give yourself plenty of time to warm up because running on the treadmill requires slightly different mechanics.
    – Start the speed out slow when you start running on the treadmill.
    – Ensure you are balanced by rotating your head and looking around so you don’t fall off if you get distracted by something or someone.
    – Ensure you are calm and you are breathing through your diaphragm. Treadmill running can make some runners nervous and throw them off their normal breathing pattern.
    – The treadmill is an excellent opportunity to work on your cadence and mechanics.
    – You don’t need to always run forward on the treadmill. You can go side to side and backwards at a slow speed. This lets you work on and strengthen muscles in different planes.

    8:38: How should you handle the hotter, more humid environment when running indoors?

    – Ensure you are drinking fluid when running on the treadmill.
    – A towel is a useful tool as well to stay cool.
    – There is extra and novel muscle tension when running on the treadmill. Sometimes, it takes a few training sessions to adjust to the differences of the treadmill.
    – Fast walking is a skill that runners neglect. A fast walk can be productive. It helps build hip and ankle mobility.
    – Fast walking takes a different set of muscles that helps injury prevention and injury recovery.
    – A good workout option if you cannot run is to walk at 4MPH at 5% incline for 2 minute and then walk at a slower speed at 15% incline for 2 minutes. You can do this for 30-60 minutes. This can be useful in the case of injury recovery and be as close to running as you are going to get without actually running.

    17:35: A warmup protocol on the treadmill

    – 1 minute walk at 2-3% incline
    – Shuffle sideways for 30 strides
    – Backwards for 30 strides
    – Shuffle sideways for 30 more strides on the other side
    – Repeat the shuffling pattern again
    – This will loosen up your muscle and loosen up your breathing.

    23:00: First break for questions

    – A small treadmill incline is not necessarily only to account for the missing wind resistance compared to outdoor running. A small incline can feel more natural and more comparable to running outdoors due to the moving beltway.
    – A treadmill + slow motion video can be a useful tool for collecting information on your running form.

    28:05: How to handle long term or nagging injuries

    – It is critical to stretch your PSOAS muscle.
    – A tight PSOAS can have cascading effects across the rest of the body.
    – You can disregard nearly all other stretches except a stretch on the hip flexor.
    – Minimal weights are needed to complete core-strengthening one-legged exercises.
    – Malcolm does a visual demonstration of some one-legged exercises you can do.
    – It is important to foam roll the whole body. This actives the lymph node system, the fascia, and core muscles.

    41:27: Second break for questions

    – A discussion and demonstration of a mobility strategy to help handle Morton’s Neuroma.
    – A discussion of how to handle sciatica symptoms using backwards and sideways walking on the treadmill.
    – It takes longer than you think to recondition muscle and bone to impact forces after an injury.

    48:00: An in-depth discussion & demonstration of the LightSpeed Lift bodyweight support system, its uses for recovery, and its uses for pro runners

    – Thank you to Malcolm for joining us today!

    If you would like to follow Malcolm & LightSpeed Lift, you can the LightSpeed Lift system on Instagram here: & you can find the website here:

  • Hello from Cape Town