The Rehab Space

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🏃 Helping runners & active people overcome injury & return stronger
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20/10/2026

You can do your own rehab…

You can also cut your own hair 😂

Now, before anyone comes for me, I’m not saying you can’t successfully rehab an injury yourself

Plenty of people do

But here’s where I think the difference lies

Having a list of exercises is one thing. Knowing what you actually need is another

It’s knowing:

What you’re currently missing

What you need to build back

When to progress and when to pull back

Whether you’re actually prepared for the demands of your sport

Because being pain-free doesn’t automatically mean you’re back to full performance

And just because you’ve completed your rehab exercises doesn’t necessarily mean you’ve finished rehabilitation

That’s where good coaching comes in

Not to make you dependent on someone, but to give you the direction, understanding and confidence to take ownership of your recovery

The goal isn’t to keep you in rehab. It’s to get you out of it, better prepared than before

Although, for the haircut, I’d probably still recommend a barber💈

19/10/2026

Running a marathon is easy

No.

Marathons are hard

And I think we’re missing the point when we start comparing whose marathon is harder

For someone running their first, simply getting through 26.2 miles might be the biggest physical challenge they’ve ever taken on

For someone chasing a PB, the challenge might be holding a pace they’ve never managed before

Different goals, Different demands

Both are F**king hard

And this is exactly why the phrase “running fit” doesn’t tell me much

Fit for what?

A 5K? Your first marathon? A sub-3-hour marathon? Or getting back to running after injury?

Because being able to run doesn’t automatically mean you’re physically prepared for what you’re asking your body to do

Your running capacity, strength, speed and ability to tolerate training all have a role to play

But how we develop those qualities should reflect YOU and YOUR goal

That’s why I don’t believe in treating every runner the same

The goal isn’t just to get you running

It’s to prepare you for the demands of what comes next

Marathons are hard, Prepare accordingly

And whether you’re chasing your first finish line or your fastest, don’t let anyone take away from what you’re working towards

What’s your next running goal? 👇

12/10/2026

“My bad leg is within 10% of my good leg.”

Great. But are either of them actually strong enough? 👀

This is something I see far too often in rehab

Someone gets tested, their legs are within 10% of each other, and suddenly they’re being told they’re ready to return

But here’s the problem...

Two weak legs can still be symmetrical

Don’t get me wrong, symmetry is useful. It helps us understand how one side compares to the other

But it doesn’t tell us the whole story

I want to know:

How strong are you actually?

Can you produce force quickly?

Can you repeat that effort when fatigue kicks in?

Are you physically prepared for the demands of your sport?

Because being within 10% on a test doesn’t automatically mean you’re ready to sprint, jump, change direction or compete

Symmetry is a piece of the puzzle. Not the whole picture

The goal isn’t just to get both legs looking similar on a test report

It’s to get YOU back performing at the level you want to be at

Have you ever been told your legs are within 10% of each other?

09/10/2026

Built for the world stage 🌍

Preparing for an Ironman 70.3 World Championship takes more than just putting in the miles

For Cath, it was about making sure her body was prepared for the demands ahead

We tested, identified what needed work and built from there

Strength. Capacity. Confidence

Not just doing exercises for the sake of it, but understanding why we’re doing them and what we’re trying to improve

Because the goal was never to get better at rehab

It was to perform when it mattered

A little look behind the scenes at the work that went into Cath’s preparation for the world stage

07/10/2026

Steal these 5 exercises I use with runners 👀

But there’s a catch…

The exercise isn’t really the important bit

It’s why I’m using it

Strength 
Calf capacity 
Single-leg force 
Hip strength 
Elastic qualities

Two runners can do the exact same exercise for completely different reasons

So steal the exercises if you want 😂

Just make sure you know what you’re actually trying to build

The exercise is the tool

The adaptation is the goal

Save this one for your next gym session 🤝🏼

05/10/2026

Cardiff Half done 👏

Whether you got the time you wanted or not, your race gave you a lot more than a finish time

What held up well?

What started becoming harder as the miles added up?

And what would you want to feel different next time?

Because the race wasn’t just an outcome

It was information

Take the wins. Learn from the bits that didn’t go to plan. Then let that help shape what you build next

If you ran Cardiff, what would you want to feel different next time? 👇🏼

02/10/2026

Cardiff Half this Sunday

Some testing with Agilis athletes

The goal with testing isn’t just to collect a load of numbers

It’s to understand the athlete in front of you

Where are they strong?

Where are the gaps?

And most importantly, does any of that change what we actually do with their training?

Because data without a decision isn’t particularly useful

Good luck to mike and everyone else taking on Cardiff this Sunday 🤝🏼

Go enjoy it

01/10/2026

Cardiff Half this Sunday

13.1 miles, Mostly flat

But that doesn’t mean your body has an easy day

Penarth comes early. The barrage can change the demand. And Fairoak Road arrives when you’ve already got 11 miles in the legs

That last bit is important

It’s not just about how strong or fit you are fresh

It’s whether you can keep producing what you need when fatigue kicks in

The work is pretty much done now

Don’t cram missed miles
Don’t test yourself in the gym
Don’t suddenly change everything

Trust the work you’ve done and enjoy it

Save this for Sunday morning or send it to someone running Cardiff

Good luck everyone

30/09/2026

My biggest nemesis in rehab?

Uncertainty

Am I strong enough?

Am I ready to run?

How much pain is okay?

When do I progress?

When you don’t know what “good enough” looks like, rehab quickly becomes a guessing game
That’s why I use testing, benchmarks and clear progression criteria

Not to remove every unknown

Just to make better decisions with better information

Less guessing, More direction

29/09/2026

“See how you get on”

Five words that sound simple enough

But if you’re the person actually doing the rehab, what are you supposed to do with that?

How much?

How hard?

What symptoms are acceptable?

What happens if it hurts?

When do you progress?

When do you back off?

And importantly, what are you actually trying to achieve?

The same applies to being given 3x10 of an exercise

There’s nothing inherently wrong with 3x10

But sets and reps are a prescription

They’re not a progression plan

Good rehab should give you more than exercises to complete

You should understand what physical quality you’re trying to build, what the target is, how you’ll know whether it’s improving, and what earns the next step

Because eventually the question
shouldn’t be:

“Did you complete 3x10?”

It should be:

“will 3x10 actually help us build what we needed?”

That’s the difference between completing exercises and actually progressing towards your goal

Less guessing, More direction

If you’re doing your rehab but aren’t really sure what you’re building towards, DM me “ROADMAP” and we’ll look at what your next step should be

Address

The Fitness Locker
Merthyr Tydfil
CF482SR

Website

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