Russell Physio

If your week is busy, don’t cut the strength work.

When mileage goes up and life gets busy, the gym session is the first thing to go. But it’s the part that helps your body handle the extra running.

Instead:
- Swap 2 long gym sessions for 10 minutes a day, before or after your run.
- Cut the run length, not the strength work.
- Plan your training week around what you’ve actually got on.

Is your training suffering now that winters coming? Comment AUDIT and we’ll look at it together on a free call.

Did every exercise on your rehab sheet… and still can’t run the way you used to? 👇

It’s probably not that you didn’t do them. It’s that the sheet wasn’t made for a runner.
Most generic sheets are missing 3 things:

🔹 The demands of running: running is one leg at a time, over and over, so your rehab needs single-leg work too
🔹 Progression: the same exercises in week 6 as in week 1 won’t build you back up
🔹 A route back to running: nothing on the sheet tells you when or how to start running again

If you’re an athlete, don’t settle for a generic sheet of exercises.

Stuck in this spot right now? Comment AUDIT and I’ll show you what you should be doing on a free call.

Have you ever brought a training plan, followed it perfectly, then a niggle, a busy week or a holiday knocked the whole thing off course? 👇

Most run plans are written month by month. But they don’t know what’s happening in your life, so when something isn’t normal, you’re left guessing.
Here’s how I do it instead:

🔹 A call every week to see how training actually went
🔹 Messages in between so small problems get picked up early
🔹 Your plan changes as you need it. Tight calf on Tuesday? Thursday’s intervals become an easy run, before a niggle turns into an injury.

Running’s an individual sport. Your training should be individual to you too.

Want to talk about your training? Comment AUDIT and we’ll see if we’re a good fit on a free call.

“Pain free” feels like the green light to start running again, but it doesn’t tell you whether your body is strong enough to run again.

So in week 1 of every runner’s return, we measure it:
🔹 Calf strength: your calves take a big load with every stride
🔹 Hip strength: it controls your knee every time your foot lands
🔹 Quads and hamstrings: they absorb and push off on every step
🔹 Left vs right: the injured side is often still weaker, even when it feels fine

Those numbers go on your dashboard, and we retest as you go. That way progress isn’t a guess, it’s in black and white.

Want to know where your numbers are? Comment AUDIT and we’ll talk through whether working with us is the right fit for you on a free call.


Have you ever gone straight back to sport when pains settled?

You got injured, rested it, did the exercises you were given, then it came straight back on the first run. Sound familiar? 👇

Rest calms pain down, but it doesn’t prepare your Achilles for running. What usually gets missed in rehab is the training. A jump in weekly mileage after time off, with no sport specific strength work - is a super common pattern.

Depending on the individual infront of me, I might:
- Bring their mileage down, then gradually build it back up.
- Progress from calf raises on both legs to single leg work.
- Add plyometrics in, because running is a single leg sport.

This is not medical advice, every injury is different and requires different help. That’s why I’m offering free calls to runners to see whether you’re a good fit to work with me to get yourself better, if you want one, comment ‘AUDIT’ and I’ll message you.



Are you in pain at the moment?

I’m really keen to help some more runners out, whether you’ve got HUGE goals or you’re just starting out. Pop me a message