Running Rehab

In a runner’s ideal world, every step would be pain free and 100% enjoyable. The reality is that many runners constantly deal with a slight (or not so slight) disturbance—a twinge in the foot, a tight hamstring, a dull pain in the knee.
While these nagging problem often aren’t serious enough to take time off they are annoying, especially if you aren’t fully enjoying your time out running.

  • Runner’s knee
  • Achilles Tendinitis
  • Hamstring Issues
  • Plantar Fasciitis
  • Shinsplints
  • Iliotibial Band Syndrome
As your trainer, I will help you create a Running and Strength Training Plan that is in line with your current fitness ability. Weather you have had to stop running completely, or are experiencing pain and discomfort during a run I can help.

Know Your Limits
Beware the "terrible toos"—doing too much, too soon, too fast. Training errors—is the number one cause of self-inflicted running injuries.

Listen to Your Body
Know the difference between discomfort and pain. It’s crazy how runners just run through pain and think that it will be ok. If you don't run through pain, you can nip injuries in the bud. Most of the time a running injury doesn’t just erupt, it. Your body produces signals—aches, soreness, and persistent pain—but it's up to you to not dismiss them and take ACTION!

Use Strength Training To Balance Your Body
I can’t express enough how very important ONE Strength Training session a week is. It compliments your Running Plan perfectly! You don't want to train for bulging huge muscles, you need just enough core, hip, and lower-leg strength training to keep your pelvis and lower-extremity joints properly positioned. When you strengthen the hips—the abductors, adductors, and gluteus maximus, you increase your leg stability all the way down to the ankle.

R.I.C.E. (D) if you need it
When you've got muscle aches or joint pains, there's nothing better than following the Rest, Ice, Compression, and Elevation principles. If more is needed, you can also use the “D” principle…Drugs.

Don't Do Speed Work too often
We look at having only 1 Speed work session a week. Muscles and joints need to recover properly and the only way they can recover properly is with rest.

Stretch the Back Of Your Legs
Stretch Stretch, Stretch! Try not only static stretches (holding an elongated muscle in a fixed position for 30 seconds or longer) before running. However, dynamic stretching can be done as a safe, effective pre-run warm-up.

Get Shoes That Fit
When you need new shoes, go to a specialty store to get expert advice. As a general rule, buy less shoe rather than more shoe! Shoes perform best when they fit best.

  • I work very closely along side your Physiotherapist, Osteopath, G.P. and Massage therapist. (If you are currently working with someone)
  • We look at your warm-up and stretching routines (as many injuries can happen because of improper, or lack of stretching).
  • We develop a Strength Training Program that helps strengthen your muscles, making your overall body stronger and helps avoid any future injury.
  • Most importantly we look at what your long-term running goals are. I work with your to get you there.


  • Identifying the difference between Pain and Discomfort.
  • Back off your KMs
  • Reduce the intensity
  • Change Terrain (Off-Road/Hills)
  • Develop a regular Strength and Stretching program.

If you are injured and want to get back into running, and running pain free, please contact me today

Running Rehab


“Jaime’s positive attitude and love of running is infectious, when running with her the times goes quickly and she adapts her style to encourage me push me along without feeling pressured or inadequate with my slow pace!”
~Lorna Rangi

“She’s supportive, encouraging, and can talk you through the worst stitch! She can teach you how to adjust your stride, and keep your body safe. Her energy is unparalleled and luckily she has plenty to spare and to keep you going.”
~Anne-Lise Blackburn