James Cruickshank PhysioRun

James Cruickshank PhysioRun “Guiding you from physio couch to 5km and beyond, using resources created by runners for runners,

🎸 “You gotta make it happen!” 🏃‍♂️🇵🇱Marathon training isn’t magic. It’s not luck. And it’s definitely not about waiting ...
13/09/2025

🎸 “You gotta make it happen!” 🏃‍♂️🇵🇱

Marathon training isn’t magic. It’s not luck. And it’s definitely not about waiting for the stars to align.

It’s about showing up when you’d rather stay in bed.
It’s about the long runs in the wind and rain.
It’s about lacing up again when your legs already feel like bricks.

Like Oasis said —
❝You could wait for a lifetime… to spend your days in the sunshine…❞
But that’s not how marathons are built.

The Warsaw Marathon is calling — and you don’t stumble over the finish line by accident. You make it happen.
Run by run. Rep by rep. Choice by choice.

See you on the start line, Warsaw 🏁💥

🧠💨 Why You Need VO₂max Workouts in Your Plan 🧨🏃‍♀️If you want to run faster, stronger, and longer — it’s time to get com...
09/09/2025

🧠💨 Why You Need VO₂max Workouts in Your Plan 🧨🏃‍♀️

If you want to run faster, stronger, and longer — it’s time to get comfortable being uncomfortable.

💥 VO₂max sessions push your aerobic engine to the redline — training your body to deliver and use oxygen more efficiently. The result?
✅ Increased speed
✅ Improved endurance
✅ Better running economy
✅ Race-day resilience

VO₂max = your maximum oxygen uptake. And yes, it can be trained.
Think intervals like:
🔹 5 x 3 mins @ 5K pace
🔹 4 x 4 mins hard effort with jog recovery
🔹 Hill repeats that make you question your life choices 😂

📈 Backed by science, VO₂max workouts recruit Type II muscle fibres, improve stroke volume, and build the top end of your aerobic fitness. They’re your secret weapon for those final miles or that last kick to the line.

But remember – these sessions need respect. Sandwich them between easy days and fuel them right. Quality over quantity.

📆 Add 1 VO₂max session every 10–14 days for best results.
🎯 Ideal in the final 6–8 weeks before your key race.

🧬 Train the engine. Build the beast.

⸻

🔥 Save this if you’re building a better plan.
👟 Tag a runner who skips the hard stuff 😉
📣 What’s your go-to interval session? Drop it below 👇

34km banked 🏦💥 | 3 weeks to go 🏁Today wasn’t just a long run—it was a physiological investment. Here’s why it matters:🧬 ...
07/09/2025

34km banked 🏦💥 | 3 weeks to go 🏁

Today wasn’t just a long run—it was a physiological investment. Here’s why it matters:

🧬 Boosts mitochondria & capillary growth
🔥 Trains fat-burning for late-race fuel
🫀 Builds aerobic power & VO₂max
🧠 Toughens the brain for race day
🦵 Teaches your body to go long and recover

Now? It’s taper time. Drop the volume, keep it sharp. Recovery > grind. Let the system rebuild so race day hits right.

⸻

Trust the process. Taper smart. Big run energy incoming.

Let’s stop calling them junk miles. 🛑Those steady, easy-paced runs? They’re your base miles — and they’re doing more tha...
06/09/2025

Let’s stop calling them junk miles. 🛑

Those steady, easy-paced runs? They’re your base miles — and they’re doing more than you think.

🧱 Building your aerobic engine
🧠 Boosting mental resilience
💪 Strengthening tendons & ligaments
🔥 Improving fat metabolism
🧭 Teaching your body efficiency

They’re not flashy. They’re not fast. But they’re the foundation of every strong training block. You don’t build a house on speed sessions alone.

Base miles = the glue that holds the plan together.
Stop dismissing them. Start respecting them.
Because without base, there is no peak.

This picture sums it up.Everything close, sharp, tangible.Everything else? Blurry. Out there. Distant.That’s been the Wa...
30/08/2025

This picture sums it up.

Everything close, sharp, tangible.
Everything else? Blurry. Out there. Distant.
That’s been the Warsaw build.

The training hasn’t flowed.
Habits that helped before? Gone.
Routine replaced by reactive.
Sporadic runs. Busy life. Dark mode.

No magic block, no consistent grind.
Just moments—pockets of effort—when the world allowed it.
And yet… I’m still here. Still moving.

I’ll stand on that start line not as someone perfectly prepped,
but as someone who knows the locker holds something.
Something gritty. Something that’s hunted hurt before.
Maybe it’s enough. Maybe it’s not.
But I’ll go find out.

Not for splits. Not for times.
For the love of running—that part needs rekindled.
And maybe, just maybe, the fire still burns under all the grey.

💥Acute vs. Chronic Loading: Are You Training Smart or Just Training Hard?💥Injury risk often isn’t about the miles you’re...
13/08/2025

💥Acute vs. Chronic Loading: Are You Training Smart or Just Training Hard?💥

Injury risk often isn’t about the miles you’re doing—
…it’s about the spike in those miles 📈

🔎 According to Tim Gabbett’s research, when your acute load (last 7 days) dramatically outweighs your chronic load (previous 3-6 weeks), your injury risk skyrockets 🚨

Translation?
One heavy week after a few lazy ones = 🚑 hello, niggles.

But here’s the good news 👇
A new Strava extension from www.myTF.com now tracks your training load in real-time 📊
Letting you see whether you’re building consistently—or flirting with the red zone.

✅ No guesswork
✅ No spreadsheets
✅ Just smart, science-backed training

Stop flying blind. Start tracking your load.
Train hard—but train clever.

Credit - for bring the extension to my radar!!

Good job Isla!!
19/07/2025

Good job Isla!!

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