Woodbridge Physiotherapy Practice

27/03/2026

27/03/2026

Most runners waste their strength training time on isolation exercises that don't transfer to running performance.

Research has consistently shown that compound movements targeting multiple muscle groups simultaneously produce the greatest improvements in running economy and injury prevention.

If you're limited on time. And most masters runners are. Here's what actually moves the needle:

1. Single-leg deadlifts or step-ups: Build hip stability and glute strength while mimicking the single-leg loading pattern of running
2. Split squats or lunges: Develop eccentric strength in the quads and calves, which controls impact forces during landing
3. Planks with progression: Create the core stiffness needed to transfer force from your legs to forward motion
4. Calf raises: Strengthen the Achilles complex, which stores and releases elastic energy with every stride

That's it. Four movements, twice per week, 15-20 minutes per session.

The key isn't variety or complexity. It's consistency and progressive overload. Add one rep, hold one second longer, or increase depth each week.

Your body adapts to the stimulus you give it repeatedly, not the stimulus you give it once with perfect form and then abandon because it's boring.

I've worked with age-group champions who do nothing more than these four exercises year-round. They stay healthy, they get faster, and they don't spend 90 minutes in a gym.

27/03/2026

27/03/2026

Did you know? Caffeine stimulates the central nervous system, triggering the release of epinephrine (adrenaline), which signals fat cells to break down stored triglycerides into free fatty acids.

This process, called lipolysis, increases fat availability for muscles, helping preserve glycogen and delay fatigue. It can also raise resting metabolic rate by 3–11%, boosting overall calorie burn.

Caffeine blocks adenosine receptors in the brain, reducing perceived effort and increasing alertness. It also enhances neuromuscular function by releasing more calcium in muscle fibers, supporting stronger contractions. These effects allow athletes to maintain higher intensity, lift heavier, and perform more repetitions.

A moderate dose of 3–6 mg per kg of body weight roughly 1–2 strong cups of coffee provides these benefits.

Afternoon workouts may enhance fat burning slightly. Coffee is preferred over energy drinks for a natural, cost-effective, and steady boost, with fewer sugars, additives, or sudden crashes.

23/03/2026

Now offering RESTORE Scar Therapy ✨
Scar tissue after surgery or radiotherapy can feel tight, sensitive or restricted.
This gentle, non‑invasive treatment helps improve mobility, reduce discomfort and support healthy recovery.
If you’d like to feel more comfortable in your body again, get in touch to book your appointment.

21/03/2026

A well-timed coffee can make your run feel easier and help you perform better

If you drink coffee 30–60 mins before your run it can Improve your endurance, boost pace & power, sharpen focus, make runs feel easier and support fat burning.

Watch out for:
• Jitters or increased heart rate
• Stomach issues (especially before long runs)
• Poor sleep if taken later in the day

Do you notice a difference running with vs without coffee

21/03/2026

20/03/2026

Such an inspiring individual,.. just shows what you can do with the right focus and determination and recognising the responsibility you have in you own health goals

20/03/2026

Where are you at?
Like most things, Pilates is a process that we are all at different stages of.
Whatever stage you are at, we would love to help and support you to progress your practice.
We provide 1-2-1 or 2-2-1 sessions with a fully qualified, Physio led Pilates instructor
Why not give us a call and see what we can do to help you

17/03/2026

Time to go for a Jog!.. 😅

11/03/2026