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Shai Patel

@rerun_physiotherapy

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𝗦𝗵𝗮𝗶 𝗣𝗮𝘁𝗲𝗹 | 𝗣𝗵𝘆𝘀𝗶𝗼 (𝗕.𝗣𝗵𝘆𝘀 𝗛𝗼𝗻𝘀) — 𝗮𝗻𝗱 𝗿𝘂𝗻𝗻𝗲𝗿
[re]built running: form • strength • plans • injury
📍 Melbourne

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10 months ago

The single biggest risk factor for your next running injury is your last one.

Ab umbrella review of 15+ years of data found that having an injury in the last 12 months is a stronger predictor of future injury than volume or intensity spikes (though those follow close behind)

The big takeaway here isn’t to panic. it’s appreciating that running rehab is just really complicated.

We aren’t just trying to get a muscle strong on a physio table. We’re rebuilding basic tissue capacity while restoring balance in a dynamic, sport-specific skill. And that’s all before we layer the actual running back on top (which is hard enough on its own).

Most runners fall apart because they get discharged the second the pain stops, with zero support during the actual return-to-run phase. Which is exactly why I work with runners ongoing over weeks. It lets us check in on how the runs are actually feeling, make sure everything is going to plan, and adjust variables in real-time before a small niggle turns into another setback.

When you’re trapped in that constant injury cycle, it’s hard to see the forest from the trees. Sometimes you just need some guidance out of the woods to get you back in the clear.

Stuck in a loop of recurring niggles? Shoot me a DM with what’s going on, and let’s map out your path back.

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#runningphysio #runninginjury #rerunphysio taken in Melbourne, Victoria, Australia by @rerun_physiotherapy

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20 days ago

5 weeks out from the Melbourne Marathon.

With the base work done, this isn’t the time to panic-cram extra fitness (that’s where injuries happen). It’s the time to pivot so the hard work you’ve done shines on race day.

For the runners I work with (mostly coming off the back of an injury or a recurring niggle) the early block is spent building. We bridge rehab into fundamental consistency: stacking mileage, building force production in the gym, and sharpening threshold capacity.

Once we hit this 5-week mark, we stop trying to build new capacity and shift into race specificity across 3 main pillars:

🔵 1. Long Runs (Layering Race Pace): We continue to progress long-run volume, but now we layer in race-pace blocks (e.g., 1h easy ➔ 2x20m at race pace ➔ easy cooldown). Race pace sits in that middle zone (faster than your easy runs, slower than threshold) so it’s a feel your body rarely practices until now. We keep these blocks controlled so we get the neuromuscular stimulus on tired legs without accumulating crippling fatigue.
🔵 2. Track & Threshold (Stalling Progress to Clear Fatigue): We freeze or slow down progressions on interval and threshold work. The engine is already built; now we just maintain it. For runners holding extra fatigue, we swap heavy threshold sessions for controlled race-pace efforts while keeping short speed sharpies firing so legs stay quick.
🔵 3. Gym Work (From Max Force to Tendon Stiffness): Earlier on, we built raw force production and load absorption. Now, we hold that strength without adding fatigue. We step away from heavy maximal lifts (heavy squats, deadlifts, max calf raises) and pivot to sustained isometrics, plyometrics, and low-load stabiliser work to keep tendons springy and light for the road.
The Golden Rule: You can’t build forever without giving something up. High fatigue masks fitness. Clearing systemic fatigue right now allows your true running capacity to actually express itself on race day.

Tired of getting trapped in the endless niggle cycle, or not sure how to structure your final 5-week pivot?

Shoot me a DM with where your build is at, and let’s map out your final block. taken in Melbourne, Victoria, Australia by @rerun_physiotherapy

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a month ago

Most running form advice is built around looking better, not running better.

My feed (and probably yours) is flooded with reels telling you to “fix your foot strike” or “stop overstriding” as if that’s the primary issue. It’s not.

Your running form is a diagnostic tool. When your leg stops extending or your hip starts dropping, it isn’t because you forgot how to run - it’s your body showing us where you’re strong, where you’re limited, and where fatigue is taking over.

Throwing a surface-level cue will help short-term but not without the capacity to back it up. Fixing movement requires managing (at least) three things simultaneously:
📊 Training Load: How much total stress is entering the system.
🦵 Strength & Capacity: What force your muscles, tendons, and joints can absorb.
🏃‍♂️ Biomechanics: Where that load actually lands on your frame.

Yes, I look at your form trackside and we go over it together, but always as one part of a bigger system. Paired with proper run management, progressive strength, and active check-ins to keep you on the track.

If your form keeps falling apart and you’re pulling up with niggles every other run, shoot me a DM with what’s going on in your runs, and let’s work out what you actually need.

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#melbournemarathon #sydneymarathon #runningphysio #runningform #melbournerunners taken in Melbourne, Australia by @rerun_physiotherapy

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a month ago

I love it when you find out what you’re capable of.

Had a runner this week churn out an unreal rep in his session that he had no idea he could do. He’s just been following and executing 9 weeks of calculated work and he’s getting a great injury-free run at it.

Managing training loads WELL means you’re getting the maximum benefit and lowest risk (and not losing out on the rest of your life):
📈 Baseline Upgrades: What used to be a long-run distance naturally becomes your weekday easy run.
🛡️ Injury Risk Drops: Less time managing flare-ups means more time actually building capacity.
🏃‍♂️ Efficiency Increases: Faster paces simply cost your frame less energy to sustain.

That old 8-week thrash to race day is a flip of the coin between injury and getting to the start line. You need an informed plan and structure that keeps you on the road consistently.

Struggling to build a capacity that holds up to your mileage or managing a niggle that keeps interrupting your build? Shoot me a DM with where your training is at, let’s turn it around.

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#melbournerunners #melbournemarathon #sydneymarathon #runningphysio taken in Melbourne, Victoria, Australia by @rerun_physiotherapy

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a month ago

Reflections on the track with Femmi heading into the Nike After Dark Tour

Thank you so much for having me down to support a session - with a community like this, you always win.

And if anything feels off along the way, the [RE]RUN lab is always open. Go smash it in Sydney.

@femmi @nikeaustralia by @rerun_physiotherapy

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2 months ago

The fastest way to get stronger? Train with women who make you believe you can. ❤️‍🔥
️
Melbourne, you’re up.

Join us for a Nike After Dark Tour Speed Session with Femmi and Shai from [RE]RUN as we continue to Ascend: to the line together.

A coached speed session
Nike shoe trials
Strength & injury prevention
A community that’ll have your back from the first rep to the finish line.

Whether you’re chasing a PB at the Nike After Dark Tour, building confidence, or simply looking for women to train alongside, this session is for you.
📍 George Knott Reserve
🗓️ Wednesday, July 15
⏰ 6.00–7.15pm

Register now in the Femmi app or link in bio. Let’s put another session in the bank. taken in Melbourne, Australia by @rerun_physiotherapy

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3 months ago

I don’t like generic strength plans
You know, those reels of “must-do exercises for runners!

They assume every runner shares the same mechanics, history, and structural bias. They don’t.

If you ask any group of runners, chances are more of them have been sidelined by a foot or calf issue than not. It is our core unit for running. If we look after it right, it keeps us uninjured and on the track. If we guess, we leak energy.
But it’s little known just how much we can actually read from a single, well-executed calf raise. It isn’t just an exercise; it’s a diagnostic tool that reveals your entire lower leg architecture.

I wanted to write something for the runners who are looking for genuine clarity. Cutting through the noise takes time and space, which is why this lives in a long-form format on Substack. It might not be the quick-fix answer everyone wants, but it is vastly better than just blindly spamming endless bodyweight calf raises.

Over the coming weeks, we are going to build out your entire running program, brick by brick. We start exactly where your frame meets the pavement: the ankle complex.

This article is a look at what happens inside my head when I assess a runner. My goal is simply to share that framework so you can use it too.

The baseline theory is yours. If you want more precise insight, to map your unique tracking numbers, and to design a block that fits your specific running style - the clinic is open. Let’s work on it.

Link in bio to get your full blueprint. by @rerun_physiotherapy

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3 months ago

The race is done; the audit is your next step.

Ballarat is done. For many, that “tunnel” to the finish felt longer and darker than expected. But with more races on the calendar, the question isn’t how hard you can work - it’s how you’ll audit the blueprint of your next block.

I’ve written a quick bit into the common “audit errors” I see when working with runners and how they can be used to blueprint a better build. Because in the clinic, and on the road, good design beats fixing leaks every day. It is your insurance to get to the start line uninjured, resilient, and actually fresh.

Structural Audits
01 The Intention Audit: Stop middling the effort.
02 The Volume & Load Distribution Audit: Lopsided foundations.
03 The Periodisation Audit: Let the paving dry.
04 The External Stress Audit: The data doesn’t live in a vacuum.
05 The Internal Signal Audit: Listening for the crack in the frame.
06 The Fuel & Prep Audit: Gut training is track work.
07 The Engine vs. Chassis Audit: Ferrari engine, sedan body.
[Link in Bio to read the full blueprint on Substack]

FOUNDATIONS: The Workshop
The article provides the theory; the workshop provides the application. On Saturday, May 23, Gabrielle and I are hosting a morning at Niccolo Coffee in Cremorne to bridge that gap.

We are moving away from the “fix-it” loop and into designing. If you want to stop surviving your training blocks and start designing them covering practical form, strength work, and the fuel your engine actually requires - this is for you.
Come for the clinical insight; stay for the coffee.

[May 23 | 9:00 AM | Niccolo Coffee | Limited spots left | Link in bio to secure your spot]

#rerunphysio #runningphysio #runningtraining by @rerun_physiotherapy

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5 months ago

FOUNDATIONS: The Workshop
Sat May 23 | 9:00 AM | Niccolo Coffee, Cremorne
[LIMITED SPOTS // BOOK VIA LINK IN BIO]

The autumn race season just wrapped. Whether you’re recovering from Ballarat or already looking at the next start line, now is the time to audit your system before you start the next build.

We are merging our disciplines for a 3-hour active workshop into FOUNDATIONS that every runner needs to stay moving and out of the “repair” cycle.

WHAT WE BUILT:
🔵We’re moving away from the “fix-it” mentality. This workshop is about design.
🔵 Most runners have a training plan, but find their body is struggling to keep up without a real blueprint.
🔵 Gabrielle and I are stripping back the noise to show you how these two worlds - Physio and Nutrition - must work together if you want to stay running.

THE ITINERARY:
01 Greet: Coffee & Intro.
02 Work: Warm-up & Light Jog.
03 Form & Structure: Physio Workshop with Shai.
04 Logic: Designing the Training Block.
05 Coffee Break
06 Fuel: Nutrition with Gabrielle.
07 Dialogue: Open Q&A.

We’ll be at Niccolo in Cremorne on May 23. You’ll leave with a physical toolkit, a clear set of floorplans for your next block, and a lot of caffeine.

Stop surviving your training. Start designing it.

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#runningphysio #runningform #runningnutrition #melbournerunning #runningworkshop by @rerun_physiotherapy

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5 months ago

THE PRE-SESSION BLUEPRINT PT.I

Finding a pre-run ritual that actually moves the needle takes time. This is what works for me (with professional logic from @we.are.runners_nutrition , @rerun_physiotherapy, and lots of testing)

It’s also why we’re doing our FOUNDATIONS workshop! ( Sat May 23 | 9:00 AM | Niccolo Coffee).
A Physio and a Dietitian breaking down the blueprints of high-performance running. That’s warm-ups, form reviews, strength, fuelling, recovery, and coffee - all in the one session.
Secure a remaining spot via the link in bio

01. Fuel
Most runners fuel before a session, but Gabrielle makes sure I’m fueling well. I’ve tested the toast and honey combo a million times. It’s ‘the usual’ for my stomach. Having that fuel on board makes the deep end of the session feel way better. A car is pretty useless without fuel in the engine.

02. Warm Up
My warm-up is highly specific to my history. After breaking my leg (tibia and fibula), I lost some sensation in my left leg, and a long time in casts/boot meant my left hip lost a lot too. This isn’t about getting “tired”; it’s about reprogramming. I focus on high-frequency, low-fatigue movements to wake up the hips and ankles:
• Pelvic tilts & Lumbar rotations
• Single leg bridges & Side plank leg lifts
• Split squat heel hovers & Arabesques
• Calf raise holds (ISO)
It’s one set of 8–10 (or 30s holds). I don’t do this every day, but for key sessions and long runs, it’s non-negotiable.

03. Relax
Time with Pippa (the cat). Sitting with my coffee and playing for a few minutes reminds the nervous system that this is just another normal morning. On big race mornings, I’d do the exact same.

Next up: The Track Blueprint. How I run a 6/10 threshold by feel, and exactly what I look for in the data.

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#runningphysio #runningnutrition #trackrunning #running by @rerun_physiotherapy

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5 months ago

[RE]RUN Theory is live. (It’s another substack).

I’ve moved the long-format logic over to Substack. The stuff that’s too dense for a reel and too important to leave in the notes app.

The first entry is a deep dive into Threshold. It’s not for everyone, but it’s for the runners who care about the architecture of their training. No brain rot. Just the details.

Find it on the link in my bio

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#rerunphysio #threshold #substack #running by @rerun_physiotherapy

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5 months ago