The Rehab Runway: From the Treatment Room to the Track

Luke Nelson
  • 5.0 (4)
  • Health & Fitness
  • Updated fortnightly

"The Rehab Runway: From the Treatment Room to the Track" is your go-to podcast for injury recovery and running performance. Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach, it helps runners recover smarter and perform stronger, while giving health pros practical, evidence-based insights. From Achilles tendinopathy to return-to-run protocols, Luke shares strategies to get athletes moving well and performing their best.

  1. 19 Oct

    The 10% Rule Is Flawed. So how should we progress runners?

    A runner goes from 40 km to 44 km in a week. That is a 10% increase. But what if all four extra kilometres were added to one long run? In Episode 22 of The Rehab Runway, I look at what the research actually says about the 10% rule, including a trial that tested a programme based on the rule and a newer study of more than 5,000 runners that examined spikes in individual run distance. We then move from percentages to decisions: what has the runner tolerated recently, which training dial are we changing, how novel is the next session, and what did their symptoms and recovery tell us after the last one? In this episode: Why 10% is a useful prompt, not a safe/unsafe thresholdHow weekly totals can hide a large change in the longest runWhat the single-session study found, and what it cannot proveA calf-injury return-to-running exampleSeven questions I use to plan the next exposure Free Running Load Review for clinicians: https://www.healthhp.com.au/running-load-review Full show notes and research: https://www.healthhp.com.au/the-rehab-runway/the-10-percent-rule-is-flawed Want help putting this into practice in your own training? I offer personalised run coaching, with a plan built around your goals, training history and how you respond. Learn more or apply: https://www.healthhp.com.au/run-coaching

    The 10% Rule Is Flawed. So how should we progress runners?

  2. 6 Oct

    Training Load Is More Than Weekly Mileage

    Two runners complete 50 km in a week. Did they experience the same training load? That total does not tell us how many runs they completed, how closely those runs were spaced, whether one session dominated the week, or how much speedwork, elevation or racing was involved. In Episode 21 of The Rehab Runway, Luke Nelson looks beyond weekly mileage to explore the training story around a running injury. He explains external and internal load, compares two very different 50 km weeks, and walks through seven areas he reviews with runners: frequency, density, volume, the longest run, intensity, elevation and racing. We also discuss why the symptom timeline matters, how recent capacity changes the meaning of a familiar session, and what a retrospective load review can and cannot tell us about injury causation. Free resource for clinicians: Download The Running Load Review to help structure your next training history:https://www.healthhp.com.au/running-load-review Full show notes and research links:https://www.healthhp.com.au/the-rehab-runway/training-load-more-than-weekly-mileage Want help putting this into practice in your own training? I offer personalised run coaching, with a plan built around your goals, training history and how you respond. Learn more or apply: https://www.healthhp.com.au/run-coaching

    Training Load Is More Than Weekly Mileage

  3. 16 Sept

    How Fast Can You Run a Marathon? Making Sense of Marathon Predictions

    How Fast Can You Run a Marathon? Making Sense of Marathon Predictions 🏃 Your half marathon result, watch, and favourite calculator might all suggest different marathon times. Which should you trust? In this episode of The Rehab Runway, I explore what marathon predictions can tell us, where they fall short, and how runners and coaches can use them to choose a realistic race target. We cover: ⏱️ Predicting marathon performance from a 5 km, 10 km or half marathon 🧮 Riegel, Jack Daniels’ VDOT and the Valencia prediction model 🫁 VO₂max, lactate threshold and running economy 🔋 Durability: what changes as fatigue builds ⌚ How much confidence to place in smartwatch predictions 📈 Training history, long runs and intensity distribution ☀️ How heat, elevation, fuelling and pacing influence the result A predicted time is a starting point. The next question is whether your preparation and race-day conditions support it. 🎙️ Hosted by Luke Nelson, Sports & Exercise Chiropractor and running coach. 🔗 To show notes here: https://www.healthhp.com.au/the-rehab-runway/how-fast-can-you-run-a-marathon 📖 Read the accompanying blog: https://www.healthhp.com.au/post/how-accurate-is-your-marathon-prediction

    How Fast Can You Run a Marathon? Making Sense of Marathon Predictions

  4. 18 Aug

    Femoral Bone Stress Injuries in Runners: Diagnosis, Management & Return to Run | Nathan Carlson

    Femoral bone stress injuries can be difficult to diagnose, challenging to manage and, particularly at the femoral neck, potentially serious if missed. In this episode of The Rehab Runway, Luke Nelson is joined by physical therapist and running coach Nathan Carlson to discuss the diagnosis and management of femoral neck and femoral shaft bone stress injuries in runners. They cover: How femoral neck and shaft bone stress injuries typically presentKey clinical findings that should raise suspicionThe role of MRICompression-sided vs tension-sided femoral neck injuriesWhen surgical review should be consideredEarly unloading and weight-bearing decisionsStrength training and progressive rehabilitationCriteria for introducing plyometricsReturn-to-run progressionProgressing from easy running back to full trainingWhen blood tests should be consideredWhen to order a DXA scanScreening for low energy availability and other contributors to bone health A major focus of the episode is looking beyond the injury itself and asking why the runner developed the bone stress injury in the first place. Full show notes:https://www.healthhp.com.au/the-rehab-runway/femoral-bone-stress-injuries Nathan Carlson / Running MateInstagram: https://www.instagram.com/runningmatekc/Website: https://runningmatekc.com/ Luke Nelson / The Rehab RunwayInstagram: https://www.instagram.com/sportschiroluke/Website: https://www.healthhp.com.au/

    Femoral Bone Stress Injuries in Runners: Diagnosis, Management & Return to Run | Nathan Carlson

  5. 29 Jul

    Beyond the Calf Raise: Foot & Ankle Function in the Runner | Romain Tourillon

    Beyond the Calf Raise: Foot & Ankle Function in the Runner | Romain Tourillon The foot and ankle are the runner's only point of contact with the ground, yet they're often reduced to calf raises, ankle mobility and a handful of intrinsic foot exercises. But are we missing the bigger picture? In this episode of The Rehab Runway, I sit down with physiotherapist, researcher and strength & conditioning coach Romain Tourillon to explore how his research has reshaped our understanding of foot and ankle function in runners. We discuss the concepts of the absorbing foot and propulsive foot, the role of intrinsic and extrinsic foot muscles, foot stiffness, first-ray loading, MTP function, and why many traditional foot strengthening exercises may not be providing enough stimulus. We then shift our attention to the calf, where Romain discusses his multidimensional framework for assessment and rehabilitation. We discuss maximal strength, capacity, explosive strength and reactive strength, why seated and standing calf testing provide different information, how he developed his calf-capacity circuits, and how clinicians can better translate strength gains into improved running performance. Whether you're a clinician, coach or runner, this episode offers a fresh perspective on one of the most important yet misunderstood regions of the body. In this episode, we cover: Romain's PhD and how it changed his understanding of foot function The roles of the intrinsic and extrinsic foot muscles The absorbing foot and the propulsive foot Foot stiffness, force transmission and first-ray loading Assessing foot and ankle function The five dimensions of calf function Seated versus standing calf strength testing Why calf strength doesn't always transfer to running Calf capacity and the development of the calf-capacity circuits Sequencing rehabilitation from strength to reactive function Common mistakes clinicians make when assessing and rehabilitating the foot and calf If you enjoyed this episode, please follow The Rehab Runway, leave a rating or review, and share it with a colleague or runner who would benefit from a different way of thinking about foot and ankle rehabilitation. 🌐 ⁠Shownotes https://www.healthhp.com.au/the-rehab-runway/episode-18-beyond-the-calf-raise Guest: Romain Tourillon, Sports Physiotherapist Instagram: @romain.tourillon LinkedIn: Romain Tourillon Link to Romain’s Calf course: Complex Calf Course  🎙️ Subscribe to The Rehab Runway for more evidence-based conversations on running injuries, rehabilitation and performance. 🌐 ⁠https://www.healthhp.com.au/the-rehab-runway⁠ 📱 Follow Luke Nelson: Instagram: @sportschiroluke

    Beyond the Calf Raise: Foot & Ankle Function in the Runner | Romain Tourillon

  6. 13 Jul

    Tibial Bone Stress Injuries: What Every Runner and Clinician Needs to Know | Beau Tyrrell

    ibial bone stress injuries are one of the most frustrating injuries a runner can face. They can derail training for months, recur if managed poorly, and are often mistaken for "shin splints" in the early stages. In this episode of The Rehab Runway, I’m joined by physiotherapist Beau Tyrrell to unpack what every runner and clinician needs to know about tibial bone stress injuries. We discuss what is actually happening within the bone, why these injuries develop, and how to differentiate a tibial bone stress injury from medial tibial stress syndrome (MTSS). Beau also explains the role of imaging, MRI grading, and why recognising these injuries early can significantly improve outcomes. The conversation then shifts to rehabilitation, covering relative unloading, strength training, cross-training, impact progressions, and the criteria Beau uses before returning a runner to training. We also explore common rehabilitation mistakes, recurrence risk, RED-S, training load, and practical strategies to reduce the likelihood of future bone stress injuries. Whether you're a runner dealing with persistent shin pain or a clinician working with injured runners, this episode is packed with practical, evidence-informed advice. In this episode, we cover: • What a tibial bone stress injury actually is• Tibial bone stress injury vs MTSS ("shin splints")• Clinical assessment and red flags• When MRI is indicated and how useful MRI grading really is• Relative unloading vs complete rest• Strength training and bone adaptation• Cross-training during rehabilitation• Progressive impact loading• Return-to-running criteria• RED-S and low energy availability• Preventing recurrence and managing training load 🌐 ⁠Shownotes https://www.healthhp.com.au/the-rehab-runway/episode-17-tibial-bone-stress-injuries Guest Beau Tyrrell, Sports Physiotherapist Instagram: @stressfracturephysio 🎙️ Subscribe to The Rehab Runway for more evidence-based conversations on running injuries, rehabilitation and performance. 🌐 https://www.healthhp.com.au/the-rehab-runway 📱 Follow Luke Nelson:Instagram: @sportschiroluke

    Tibial Bone Stress Injuries: What Every Runner and Clinician Needs to Know | Beau Tyrrell

  7. 6 Jul

    Women’s Safety in Running: What We All Need to Do

    Women’s safety in running is not just a women’s issue. It is a running community issue. In this episode of The Rehab Runway, I’m joined by running coaches Isobel Tait from Peak Endurance and Emma-Rose from Run Joy Melbourne to discuss women’s safety in running, why it affects participation and training, and what all of us can do to help create safer running spaces. The conversation was prompted by recent discussion around women’s safety while running, along with the Run My Way survey from the Office of Sport and Transport for NSW. The survey found that 95% of women said safety influences their running habits, 70% of women had felt unsafe on a run, and 50% of women had experienced harassment while running. We discuss the extra mental load many women carry before and during a run, including route choice, timing, headphones, location sharing, running alone, group running and whether to acknowledge strangers. But this conversation is not just about giving women more strategies to stay safe. We also talk about what men can do, what coaches need to consider, and how run clubs can create safer, more inclusive running environments. In this episode, we cover: Why women’s safety in running needs to be discussed more openly How safety concerns shape when, where and how women run What the Run My Way survey tells us about the safety gap in running Why feeling unsafe is not limited to physical assault How harassment, intimidation, unwanted comments and being followed can affect running experiences Practical strategies women may use to feel safer What male runners need to understand How men can give space, respect non-engagement and call out poor behaviour Why safety should be considered when prescribing training What run clubs can do to create safer running environments Why women’s safety in running is a shared responsibility Content note: This episode discusses women’s safety while running, including harassment, intimidation and assault. We do not go into graphic detail, but some listeners may find parts of the conversation distressing. Please listen in a way that feels right for you. Show notes: https://www.healthhp.com.au/the-rehab-runway/womens-safety-in-running Guest links: Isobel TaitPeak EnduranceInstagram: @peakendurancecoaching Emma-RoseRun Joy MelbourneInstagram: @run_joy_melbourne

    Women’s Safety in Running: What We All Need to Do

  8. 22 Jun

    Stress, Recovery & Running Injuries: The Missing Variable?

    Episode Description Most runners think injuries happen because of training errors. Too much mileage. Too much intensity. Not enough strength work. But what if the real issue isn't just training load? In this episode of The Rehab Runway, Luke explores the often-overlooked role of stress in running injuries. From work deadlines and poor sleep to travel, life events and emotional stress, we discuss how non-training stressors can influence recovery, performance and injury risk. Luke also shares reflections from his own recent knee injury and why looking beyond mileage may have changed the way he thinks about injury prevention and rehabilitation. In this episode, you'll learn: • Why injury risk is about total load, not just training load • How stress can reduce your capacity to tolerate running • Why some injuries seem to occur during "easy" training weeks • The concept of delayed injury responses and accumulated stress • How stress influences recovery, pain and decision-making • What research tells us about stress and injury risk in athletes • The pros and cons of using wearables such as Garmin, WHOOP and Oura Ring • Practical strategies runners can use during high-stress periods Whether you're a runner trying to stay healthy, a coach managing athletes, or a clinician working in sports medicine, this episode will help you think differently about injury risk and recovery. 🎓 Clinician Education Luke's next MAT Running Course will be held on 22 November, covering runner assessment, load management, strength training, gait analysis and return-to-run planning. https://www.healthhp.com.au/mat-running-course⁠ 🎙️ The Rehab RunwayFrom the Treatment Room to the Track. Where evidence meets experience in running rehab and performance. 🔗 Connect with Luke:Instagram: @sportschirolukeWebsite: https://www.healthhp.com.auTraining & Education: https://www.healthhp.com.au/mat-running-course Research discussed & full show notes here

    Stress, Recovery & Running Injuries: The Missing Variable?
See All (23)

Ratings & Reviews

5
out of 5
4 Ratings

About

"The Rehab Runway: From the Treatment Room to the Track" is your go-to podcast for injury recovery and running performance. Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach, it helps runners recover smarter and perform stronger, while giving health pros practical, evidence-based insights. From Achilles tendinopathy to return-to-run protocols, Luke shares strategies to get athletes moving well and performing their best.

Information

You Might Also Like