The 10% rule is easy to remember, but it doesn't fit everyone. Beginners can often build faster, and experienced runners sometimes need to build slower.
Build in blocks
Increase for three weeks, then drop back for one. Your body adapts in the easy week, not the hard ones.
Watch the spikes
Most injuries follow a sudden jump: a long race, a new hilly route or a week of speedwork. Plan those spikes and recover after them.
Book an appointment
Same-week appointments. No referral needed.
Book a 60-minute initial assessment online. Most insurers are billed directly, so you only pay the excess.
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A diagnosis on day one
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A written recovery plan
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Rehab you can do at home
Pivot
Sports physiotherapy and rehab for runners, lifters, players and everyone who wants to move without pain.
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