How Strength Training, Physiotherapy and Nutrition Support Helped Phil Become a Stronger Runner

As a runner, what made you decide to look beyond just running and add other types of support to your training?

There are many voices out there – other runners you meet, social media and so on – that would all suggest a holistic approach to fitness is best. Spreading the load through cross training, taking rest days, stretching before and after running. I also love reading “runners” and “running” books and these have influenced me in terms of doing specific things like having a metronome on my watch (I know!) to try to increase my cadence, improving gait, trying different drills etc.

The biggest influence though is being injured and seeing various physios. Their advice is consistent in that prehab is much cheaper, and less painful than rehab – as a runner there is nothing more annoying than seeing other runners running when you are injured…full on FOMO!

You’ve tried a few of our services. Has anything surprised you about how they’ve impacted your running or overall wellbeing?

I started via the Village Physio seeing Rob and then after a period of being injury free then being injured again came back to the Wellbeing and Rehabilitation Company after the merger.

Nic initially suggested that I try the strength and power. I’d done Pilates before and continue to do that in a separate class closer to home. Going to a gym has never really been my thing though – I’ve tried but it can feel like a real chore (especially in winter) and an intimidating environment when you are getting started. So, I’ve been surprised at how much I’ve enjoyed the classes – which must be good for your wellbeing, never mind the running. Barbara and, more recently Shauna, always keep things interesting and fun with the routines. There is only encouragement and no judgement in the classes here and that has helped me to be consistent and that consistency has led to more robustness /strength to my running.

The most surprising thing was getting the nutrition advice and hearing that I wasn’t getting enough calories/protein – always nice to be told to eat more!

Every runner experiences niggles or periods of low energy. Have you picked up any tips or strategies that have helped you stay consistent with your training?

I think the key thing is everything you are shown by the physios or within the classes you can do at home. A few calf raises whilst waiting for the kettle to boil or brushing your teeth for example (See Katie I do listen!). Moving around at work, getting away from the desk and doing a few stretches. Most exercises can be done body weight alone.

Eating a bit more before a run or class and good hydration are some key bits of advice I try to stick. Also, I think not being too hard on yourself – not everything has to be at full tilt and not always perfect. A run is still a run even if its shorter or less intense than you planned. I’m not the finished article on this last one as Katie and Nic will testify but I’m trying!

Have you noticed any changes in your running, recovery, or confidence since working on your strength, injury management, and nutrition?

I’ve been accessing the classes for around 18 months now. My legs are definitely stronger and it’s my cardio that gives out before the body does these days. I’ve also noticed that if I miss a class or two my body doesn’t take so long to recover as it did at the beginning and that if I try a run on tired legs, it sometimes actually helps – I wouldn’t have had the confidence to do that initially.

I’m afraid I still love a glass of wine or two and a run the following morning, but who doesn’t and some habits are harder to change than others and maybe they shouldn’t be changed (entirely)! I largely run and train so I can try and get away with these things anyway.

What advice would you give to other runners who are thinking about investing in themselves, whether that’s through strength training, physiotherapy, or nutrition support?

I think there is a lot of advice out there. You only have to say to someone (with your phone close by) that you are thinking of trying something and for the next few days you are inundated on social media with ads telling you to try this, try that, buy this!

The main thing from my perspective, especially as you get older, is it’s vital that you invest in yourself. Strength training, Pilates or Yoga aren’t a nice to have…they’re a necessity. Try different things. Go to one of the classes – it’s the opposite of anything at a gym – it’s fun and inclusive with small classes where everyone can develop at their own pace.

The more you try the more you’ll learn what works for you. Take the physios advice – I can confirm that prehab is cheaper than rehab but if you need it then The Wellbeing and Rehabilitation Company has some great physiotherapists and supplementary advice to go alongside the prehab and they will get you back on track.