Sam Pilgrim Rehabilitation

Sam Pilgrim Rehabilitation MSc Sports Rehabilitation

Colchester 10km - 34:57 PBAfter a stop-start beginning to the year and a few injury setbacks, it feels good to be back r...
10/05/2026

Colchester 10km - 34:57 PB

After a stop-start beginning to the year and a few injury setbacks, it feels good to be back racing. First race in 6 months and happy to tick off a big goal in the 10km.

Bring on summer of running 🤞☀️

2025 wrapped up. 3500kms in the legs 🏃‍♂️Somehow become more addicted to this sport with another big year ahead! Let’s s...
30/12/2025

2025 wrapped up. 3500kms in the legs 🏃‍♂️

Somehow become more addicted to this sport with another big year ahead!

Let’s see how 2026 treats us ⏳

Valencia Marathon - 2:40:27 🦇🧡Hours of lonely training and 1000s of KMs for a 12 minute PB. That feeling crossing the fi...
08/12/2025

Valencia Marathon - 2:40:27 🦇🧡

Hours of lonely training and 1000s of KMs for a 12 minute PB. That feeling crossing the finish line is worth every minute!

Happy to execute the race plan to perfection managing to close out the 8th 5km block in 18:29. Knew at this point the sub 2:40 would be tight!

As always huge thanks to for the top class service. Now time to rest up over the Christmas break.

🚀 Spring Marathon Training Starts Now! 🏃‍♂️🏃‍♀️London, Manchester, Brighton, Edinburgh — if you’re training for a Spring...
18/11/2025

🚀 Spring Marathon Training Starts Now! 🏃‍♂️🏃‍♀️
London, Manchester, Brighton, Edinburgh — if you’re training for a Spring marathon, I’m now opening spots for my 1:1 Online Running Coaching!

Whether you’re aiming to finish your first marathon or smash a new PB, I’ll build your training around your lifestyle, your current fitness, and your goals.

🔥 What’s included:
✅ Personalised weekly training plans
✅ Marathon-specific workouts & pacing guidance
✅ Strength & recovery support
✅ Ongoing check-ins + messaging support
✅ Adjustments every week based on how you’re feeling

Perfect for runners of all abilities — beginners to sub-3 athletes.

If you want structure, accountability, and a plan that adapts to you, this is it.

📩 Drop me a message or comment “info” and I’ll get in touch!

www.sprehab.co.uk

Great Eastern Half 1:18:02 PBMissed those cooler conditions! The long runs and increased weekly mileage paying off. Than...
12/10/2025

Great Eastern Half 1:18:02 PB

Missed those cooler conditions! The long runs and increased weekly mileage paying off. Thanks to and for the top class coaching!

Under 8 weeks now to Valencia - roll on the tapas and cerveza 🇪🇸

But first to the infamous Battersea Park for 8 laps of fun 😍

The Big Half - 1:18:03 PB ✅Nothing quite beats a PB, especially through the streets of London. 3 minutes shaved off of ...
09/09/2025

The Big Half - 1:18:03 PB ✅

Nothing quite beats a PB, especially through the streets of London. 3 minutes shaved off of my previous best and 5 minutes off of last years effort 📈

Really happy with the splits across the effort and managing to hold a high heart rate which peaked at 193 across the line 🤣

Managed to get some fuelling practice in hitting 120g carbs in across race ⛽️

Next up Shoreditch 10km ⏳

August Round Up ☀️🏁- Sri Chinmoy 5k - 16:51 PB 🥇- Threshold in the heat ☀️- Easy mileage in the mountains 🗻- LDN X - 35:...
31/08/2025

August Round Up ☀️🏁

- Sri Chinmoy 5k - 16:51 PB 🥇
- Threshold in the heat ☀️
- Easy mileage in the mountains 🗻
- LDN X - 35:48 🥈
- 318km banked 🔋

With the Valencia block now underway looking forward to getting the mileage in the legs but before that another crack at the half marathon next week 🫡

🚀 Exciting news – Online Run Coaching! 🏃‍♂️💨Whether you’re chasing a new PB, building consistency, or just want to enjoy...
21/08/2025

🚀 Exciting news – Online Run Coaching! 🏃‍♂️💨

Whether you’re chasing a new PB, building consistency, or just want to enjoy running more, I’ll create a personalised plan tailored to your goals, lifestyle, and fitness level.

From 5Ks to marathons – I’ll help you train smarter, not harder.

📩 DM me to get started, or follow the link in my bio.

Let’s turn your running goals into reality. 🥇

📸

London Marathon Data 🤓From the off it was super busy meaning I was never really able to get into a rhythm. As the race w...
02/05/2025

London Marathon Data 🤓

From the off it was super busy meaning I was never really able to get into a rhythm. As the race went on the roads opened up a-bit which allowed for the perfect negative split.

The weather had me on the limit throughout but I think getting in 500mg of Sodium and 80g of carbs per hour really kept the legs from blowing up.

Couldn’t have asked for a better marathon debut and can’t wait to work on some shorter distances over the summer before another shot at the marathon in Valencia 🇪🇸

Iliotibial band (ITB) Pain 🏃‍♂️🚴Pain typically presents around 2cm up from the outside of the knee when walking down the...
21/10/2024

Iliotibial band (ITB) Pain 🏃‍♂️🚴

Pain typically presents around 2cm up from the outside of the knee when walking down the stairs (trailing leg is painful). Pain is caused by a compression of highly irritable fat pad between the band and bone as opposed to a friction/tightness injury🔥.

Therefore trying to stretch/loosen the ITB will only cause further irritation/ sensitivity, so ditch the foam roller! 🧘‍♂️

The ITB needs to be tight as it has the ability to store and release high energy loads like a spring which are required for movement! 💪

The focus should instead be on load management and a graded rehab and return protocol🏋️‍♂️.

Load Management - Assessing and understanding irritable causes on the ITB and making changes accordingly. Switching running to uphill walking/ cycling etc 🔎.

Keeps eyes peeled for my next post on rehab exercises which fit inline with the graded return protocol! 👀

Sources: 📚
Bonoan, M, Morales, M, Wei Liu, X, et al. (2024) Current Physical Medicine and Rehabilitation Reports.
Fairclough J, Hayashi K, Toumi H, et al. (2006) Journal of anatomy.
Hutchinson L, Lichtwark G, Will, R, el al. (2021) Journal of Sports Medicine.


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