EH Sports Therapy

02/05/2026

01/05/2026

Please share your top tips and help me create a valuable resource for first-time marathoners!

If you have run a marathon (or have completed another long-distance event), what's the most important thing you've learned, or what do you wish you'd known before your first?

If you're considering running a marathon, what are your questions or concerns? Ask me in the comments!

28/04/2026

Must admit that I like feeling strong for every day life too!!

Any questions about combining strength training with your running - drop me a comment below ❤️

27/04/2026

Here’s why calf strength matters to runners:

Your calves are doing a lot of work when you run, maybe even more than you think!

The Soleus muscle absorbs up to 8 x your body weight per step - yes that’s every step!

Strong calves improve running economy, meaning you use less energy to run at the same pace.

Stronger calves reduce the risk of injuries such as shin splints, Achilles issues & plantar heel pain.

Research has taught us that the calf complex is integral to forward drive during running meaning a more powerful push off each stride.

To strengthen your calves, you need to do some work with your knees bent, as well as straight, making seated heavy calf raises a go-to exercise for runners. PS there are at home alternatives to this!

For a calf strengthening plan specifically for runners please pop the word CALF in the comments & I will send it over!

21/04/2026

Recovering from a marathon or wondering what to do after you’ve run your victory lap?!

Science says that it takes 4-6 weeks to fully recover from a marathon ‼️

⚠️ Week One - Rest, walk, eat, sleep. Repeat.
Aim for 7-9 hours sleep a night (you might struggle to sleep the night of the marathon but this should improve as the week goes on). Go back to eating your normal, balanced diet - you will probably be hungry so listen to your body & eat!!

⚠️Week Two - Light movement. Short (!) easy runs only if pain-free. Pilates, yoga, stretch classes will probably feel good at this point.

⚠️Week Three-Four - Gradual return to running, no hard efforts & listen to your body. Not everyone will be ready at this point, it really depends on your previous running background. If you feel you need more rest then take it!

⚠️Week Four-Six - Full physiological recovery reached 💪

Research shows that muscle cell damage, immune system suppression & hormonal disruption can persist for weeks after a marathon even when you feel fine! Runners who skip this recovery phase are the ones who end up injured, ill or burnt out - don’t be that person 🤷‍♀️

Enjoy the break from training, spend time with friends & family or just rest up, restart other hobbies - all those things that you’ve missed during your training block!

17/04/2026

All the talk about carb loading for a marathon can be confusing, here’s what I wish I’d known more about before I ran my first one according to the science!!

In the 3-5 days before your race, your muscles are primed to absorb & store more carbohydrate than usual due to the drop in training volume.

Carb loading doesn’t just include things like pasta & bread, you could opt for dried fruit, sweets, Rice Krispie squares, orange juice - these will top up your carbs but not overfill you!

Think about reducing the amount of protein & fat sources in your normal meals & replacing this with more of your carb source.

Do not eat less due to the drop in training, if you are hungry (you most likely will be!) then eat - listen to your body as it is repairing muscle & restoring energy which requires fuel.

Cut the amount of fibre you are eating in the final 48 hours before your race. Switch to low fibre carbs such as white bread, white pasta & white rice. Good fruits are bananas, grapes & melon. Bagels & low fibre cereals also work well.

Don’t go mad the night before in case you are left feeling uncomfortable on race day. Think about making lunch your biggest meal of the day especially if you have an early race start.

Eat your pre-race breakfast 2-3 hours before the start (I had a late start for London Marathon so had 2 breakfasts!!).

Don’t try anything new…this includes gels, sports drinks, chews. Stick to what you have been using during your training so far.

Finally - please please do not listen to Joe Wicks, you need to hydrate & fuel for & during your marathon.

If you have any questions about fuelling please comment below or send me a DM 😍

14/04/2026

Saturday saw me complete my 200th parkrun ❤️ not bad for someone who was told they would never be able to run due to injury! I also managed my fastest 5km time ever on an undulating & more trail like course than I usually run on!

If you don’t know me very well, you won’t know that I’ve been managing a hamstring tendon issue for around 18 months. Running consistently 3 times a week & strength training twice a week along with some Pilates (!) has meant that I have been able to build back my fitness & return stronger than I was before. Although I get some pain still, it is at a low level which is not increasing. I do get flare ups but monitor them & back off a bit if I need to 😃

If you are in a situation where you are not sure whether you should be running or not, or how to decide what is too much pain please do feel free to DM me - as you can see, I have been there & also have a lot of experience in working with injured runners!

09/04/2026

Ever been told that you’ve done too much too soon as a runner? I have said this quite a lot recently in clinic especially as we are into marathon & half marathon season!

❤️ Your heart & lungs get fit faster than your legs do.

🏃‍♀️When you start running — or return after a break — your cardiovascular fitness improves quickly. Your heart and lungs adapt well.

💪Your muscles, tendons, and joints? They’re on a slower timeline. And that gap is where most running injuries happen & why injuries are more common in newer runners or those returning after a break.

The best thing you can do is progress gradually, listen to your body, and add some strength training in to support your running.

Any questions about progressing your running whilst reducing your risk of injury or adding strength training to your routine please drop me a message & we can have a chat!

06/04/2026

❓Ready to take your running to the next level with strength training?
⭐️No gym? No problem!
🤷‍♀️I’ve got something for you which is free & will help you.
DM me for a copy of my Strength Starter session 💪

03/04/2026

3 reasons runners should lift weights

1. Fewer injuries. Helps the body absorb impact & stay resilient.

2. Better running economy. More muscle power = more efficient stride = less effort.

3. Faster recovery. Resistance training helps your body bounce back after long runs.

Even 2 sessions a week makes a real difference. Save this for when you need the reminder 💪

30/03/2026

Ever wondered how to fit your strength training in around running & life in general? This is what works for me & has been designed around work, home life & recovery time!

Monday - Easy run with strides
Tuesday - Strength
Wednesday - Run session eg intervals, tempo, speed
Thursday - Strength
Friday - Rest Day
Saturday - Long Run (normally finishing at parkrun!)
Sunday - Rest Day
Plus daily dog walks & Pilates as part of my work

This routine is now habit so I know what I am doing on each day. If you’re not sure on how to best schedule your training each week then I can help!