The Runners Physio. Keeping You Running Strong & Injury-Free.

runners physio

Hi! I’m Alina Kennedy – aka The Runners Physio.

As a fellow runner, I get the hard work and dedication that goes into training and know that there’s nothing more frustrating than getting injured just as you’re making progress!

As a physio, I’ve worked with thousands of runners over the past decade and know that the key to being an injury-free runner is following a balanced training program and doing the right strengthening exercises – both in rehab and for injury prevention.

My mission is to help you recover from injury quickly and give you the tools to become a strong, resilient, injury-free runner for life.

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I'm An Injured Runner

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Runners Strength & Rehab Programs

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running postpartum

Articles

My Favorite Strength Exercises For Runners

My Favorite Strength Exercises For Runners

Dec 9, 2022

How to Train For Your First Half Marathon Injury Free

How to Train For Your First Half Marathon Injury Free

Dec 8, 2022

The Equipment you Need for Running After Having a Baby

The Equipment you Need for Running After Having a Baby

Feb 14, 2022

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Have questions about an injury or training plan? We’d love to help.

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This stretch feels so good for tight calves!

This stretch feels so good for tight calves!

Running during pregnancy… if you can do it and f

Running during pregnancy… if you can do it and feel great, that’s awesome! However, if you’re like me and you’re getting pain or just generally feeling rubbish, it’s totally okay to pause running during pregnancy!
Fitness and running is a lifelong activity and there will be periods where you need to change things up, or even stop completely.
I had pelvic pain and glute discomfort which was made significantly worse when I tried to run. So, despite being motivated to continue running during pregnancy, my body had other plans. And sometimes, stopping running for a period is the best thing you can do for your body and your long term running career.
There are many inspirational women on Instagram running throughout pregnancy and I think that is awesome! We need to shift the societal mindset that pregnant women shouldn’t be exercising, but I also think that with the comparison game we play on social media, women can be made to feel less-than if they cannot continue running throughout their pregnancy like the women they see online.
I’m here to tell you it is totally 100% okay to stop running when you’re pregnant if you want to or feel like you need to! It is a season of life and you will be able to get back to running postpartum (after you do your postpartum rehab 😉).
#pregnantrunner #runningpregnant #womensrunningcommunity #running #runningmom #runningmumsaustralia

At the end of the day, the only person who cares a

At the end of the day, the only person who cares about your running, is you! You don’t need to prove yourself to anyone or run like any other runner - you’re only doing it for yourself so run in a way that makes YOU happy.

How much fitness will I lose when I take time off?

How much fitness will I lose when I take time off?
This is one of the most common concerns I hear from runners who need to take a break due to injury, illness or other life factors.
I understand the fear of losing fitness after all your hard work and the dread of doing it all over again, so I completely empathize with the hesitation of taking time off. But, the research we have is actually quite favorable.
Studies show that in the first 4 weeks of inactivity, there is very little loss of fitness and it’s regained quickly in previously fit people.
After more prolonged time off (8-12+ weeks) the loss of fitness is greater. But, it’s still regained quicker than it was lost.
So, taking occasional short breaks isn’t going to derail your progress. In fact, you shouldn’t stress at all about taking 1-2 weeks off as it really won’t affect your fitness much at all!
#runnersofinstagram #injuredrunner #runrunrun #nychalfmarathon #nycmarathon2019 #tokyomarathon #womensrunningcommunity #runningmumsaustralia #halfmarathontraining

Strength training is usually the first thing to ge

Strength training is usually the first thing to get missed when you get busy and don’t have time for all your planned training. But this is a major mistake!
Many runners think that their running workouts are the main thing they need to do and fitting in strength training is a bonus.
But strength work isn’t a bonus session - it’s a really fundamental part of training - especially if you want to improve your pace and stay injury free.
Your training as a runner should be balanced and varied every week.
Obviously not everyone can train 5-6 days a week and if your training plan is heavily focused on running and you’re unable to fit in strength training I would highly recommend making some schedule adjustments so that you can get at least one strength session in - even if it means cutting out or cutting short a run.
People assume that missing a run will be detrimental to their goals, but the truth is, not strength training will actually have greater consequences.

Back in New York now but taking a moment to apprec

Back in New York now but taking a moment to appreciate our week in Adelaide visiting family.
Here are some pics from my favorite beaches. We lucked out to be there during a heat wave so I dragged my family and friends there as often as I could.

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