18/02/2026
If you want to run long-term, not just this season, build these into your routine:
1️⃣ Increase mileage gradually
Follow the 5–10% rule. Sudden spikes = overloaded tissue.
2️⃣ Strength train 2–3x per week
Strong glutes, calves, and hamstrings absorb load better.
3️⃣ Don’t skip calf work
Your calves take 6–8x bodyweight when running. Train them.
4️⃣ Prioritise sleep
Recovery is where adaptation happens.
5️⃣ Keep easy runs EASY
Not every session should feel hard.
6️⃣ Warm up with purpose
5 minutes of activation > random stretching.
7️⃣ Rotate your shoes
Different stimulus = reduced repetitive strain.
8️⃣ Respect niggles early
Pain that lingers beyond 48 hours isn’t “normal soreness.”
9️⃣ Work on cadence if needed
A small increase can reduce joint load.
🔟 Deload every 4–6 weeks
Your body needs planned recovery.
Most running injuries aren’t bad luck. They’re load-management problems.
If something feels “slightly off,” don’t wait until you’re forced to stop running.
The earlier we assess it,
the quicker you recover,
the less training you lose.
📩 Book your physio session early — not when it’s already a full injury.
Save this for your next training block 🏃♂️
