The Endurance Physio

The best thing about where I live is that there’s hills all around me.......

The worst thing about where I live is that there’s hills all around me.......

🥵🗻

Often I don’t add specific rehab or fancy treatments to athletes plans when they come into clinic.

Much of the time the best care I can offer is to modify their normal training to provide an environment for things to settle.

Once this has happened, we build them back up and return to normal.

Huge congrats to Team Endurance Physio athlete Justin Phillips winning the Welsh national duathlon championships in our first
event of the year.

🏃🏻🚴🏻🏃🏻🏴󠁧󠁢󠁷󠁬󠁳󠁿🥇

🎬 Context is key when it comes to understanding pain: manage the athlete not the injury.

Interpretation of pain can often be due to situation > injury.

As spring marathons, early season multi sport calendars fast approach, this situation has reared its head again.

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1 min Q & A: compression clothing, good, bad or just a matter of choice?🎬

Extended version :

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Generic, off the shelf plans can be great, particularly if you can adapt them to suit you, or if it’s your first time at a particular distance or event.

But maybe you need more next time to progress??

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There are many levels of coaching interaction and costs available these days, so is it time to think about whether this could work for you?

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I think outsourcing your accountability or motivation can be a powerful and helpful thing to do on occasion, to take the pressure off yourself of planning sessions and just be able to do the ones someone else sets for you is liberating.

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It’s easy to slip into routines that work for a while, then plateau off, it’s easy to stick to and plan the sessions we want more than the ones we actually need, and perhaps most importantly, in our busy lives, it’s easy to skip or miss sessions when other things are taking priority.

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Despite self coaching and coaching many athletes for almost 25 years, I’ve often spent time under the tutelage of other coaches for all the reasons listed above.

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Well often it’s simply the ability to add variety, a different, unbiased opinion, changes from old routines that can lead to progression, or maybe to simply become an outsource for our accountability and motivation at times when our lives are really stressed.

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“Coaches are just for the elites”....that’s a misconception I hear often from recreational endurance athletes.

Yes, we associate them with the elites much of the time, but what does a coach bring?

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However if you aim for 10% a week then although it may feel like it’s taking longer than you want, you’ll get there in a realistic and progressive way.

You can set goals and tangible targets to meet this 10% as well meaning it’s an active process more than simply a waiting game.

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Setting a realistic expectation when injured is so important.

I think it’s one of the most important roles a therapist should be helping with.

It would be wonderful to have a miracle improvement and a super fast return to full fitness, but it’s rarely the case.

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and a really good training effect which can absolutely compliment some of those more structured and rigid sessions with a more deliberate intent, whilst also offering more than just a long, easy or tempo run that has that monotonous consistency element to it.

Give it a try? see what you think.

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Simply adjusting efforts and intensity on terrain over time regardless of length or gradient and flipping into the second half of the session.

Really fun, really easy to manage and control,

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Generally I ask athletes to use the session on whatever terrain they use rather than find a specific terrain for it, and it’s a simple as running / biking the first half of the session where you choose a terrain and a set rate of perceived exertion (RPE) then swap them for the second half.

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One session I regularly use with my athletes which has structure but in a relaxed, enjoyable way is to simply have a split session where we have parameters loosely fitted, but the terrain dictates how that session may look.

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Having a specific training session to follow is fantastic, however many athletes find following that structure when they’re actually within the session can be laborious and frustrating, often spoiling the fun or enjoyment of a session.

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“There’s only 50 days to the London marathon!”😳🤯🎬

How to reframe this mindset into a positive.🧠

This is of course a suggested session only for many, the 120% 10k pace may not be achievable - But highlights the requirement to be faster than 10k time, it could be 105% etc - 5k pace should be achievable at least by this point in the session.

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In this 10K specific session, we hold back for the first repeat, then progressively get faster, helping focus on and control that tendency to go out too hard.

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Looking to control your pace better in a 10k?

Are you guilty of going off too fast and paying the price later on?

Controlled speed is crucial to 10k success.

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Ready to Run: Knowing when its time to start running post injury Join The Endurance Physio as he discusses confidently knowing when your patient is ready to run & how to manage flare ups if they occur.

Tickets: www.eventbrite.co.uk/e/ready-to-r...

There will also be a live Q&A!

Don’t worry if you can’t attend on the night, all delegates get unlimited access to the recording.

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Ready to Run: Knowing when its time to start running post injury Join The Endurance Physio as he discusses confidently knowing when your patient is ready to run & how to manage flare ups if they occur.

Whether you’re treating recreational runners, marathoners or weekend joggers, this webinar will give you the confidence and structure to guide them back to running safely and sustainably.

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Ready to Run: Knowing when its time to start running post injury Join The Endurance Physio as he discusses confidently knowing when your patient is ready to run & how to manage flare ups if they occur.

This session is designed for busy clinicians working with runners and active patients who want to improve outcomes without overcomplicating their assessments.

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Ready to Run: Knowing when its time to start running post injury Join The Endurance Physio as he discusses confidently knowing when your patient is ready to run & how to manage flare ups if they occur.

4️⃣ Communication with runners

How to set expectations, negotiate training plans, and support adherence to progressive loading principles.

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Ready to Run: Knowing when its time to start running post injury Join The Endurance Physio as he discusses confidently knowing when your patient is ready to run & how to manage flare ups if they occur.

3️⃣ Clear return-to-run criteria

Markers that help you decide:
• when to progress
• when to hold
• when to regress

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Ready to Run: Knowing when its time to start running post injury Join The Endurance Physio as he discusses confidently knowing when your patient is ready to run & how to manage flare ups if they occur.

2️⃣ Load management and progression

How to safely progress runners from: walking → running → structured training while respecting tissue healing and adaptation.

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Ready to Run: Knowing when its time to start running post injury Join The Endurance Physio as he discusses confidently knowing when your patient is ready to run & how to manage flare ups if they occur.

We’ll cover four key areas:

1️⃣ Running readiness assessment

How to evaluate strength, mobility, tissue tolerance and neuromuscular control in ways that actually inform clinical decision-making.

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