Paul White - Running Coach/ Physiotherapist

I like to see people enjoy running more, by preventing injuries and helping you move more efficently and faster. Having worked as a Physiotherapist for 15 years, I have seen countless running injuries that could have been easily avoided. The more you understand about your body and how it moves, the easier it is to manage and improve your running. Essentially I can help you learn to become your own personal physio and running coach.

I see countless inefficient runners. This means we are not maximising our own body systems as well as we could. If we run more efficiently we decrease our chances of injury, start to run faster and with greater ease. I can almost guarantee that you will enjoy your running much more. 


Why should you want a running coach. I believe I am able to help you with these things. 

- run more efficiently

- to run faster

- decrease the likelihood of injury

- to increase your enjoyment of running


Whatever your personal goal is, I can help you achieve it. I have worked with a variety of people ranging from beginner runners with no running experience, all the way to elite multisport endurance athletes. We are all made of the same stuff but to learn how to use what you have been given, is a skill. With the right coaching you can achieve results, no matter what your goals may be.


Using my rehabilitation knowledge from physiotherapy, I base my training around being as safe as possible with regards to injury. This process normally means changes to your technique and loading structures that may not have been used much previously. If you gradually make these changes, allowing your body to adapt, people genuinely enjoy this process of change and start to see results.

Keep posted for regular updates, advice and exercises for runners.. 

The secret to running success by Neil Cook


You may be able to race faster on three or four runs per week than you do on six or seven.

There are three key workouts that every runner should do each week. These are essential, must-do workouts. All of your other runs are optional. In fact, if you want to, you can create a training plan that includes only your three weekly key workouts and no other running.

The first run of the week is a speed session. Follow that up with a strength workout on Thursday evenings. And end the week on either Saturday or Sunday with a long run.

If you are a triathlete, this leaves lots of time to swim and bike. If you are just running, this leaves lot of time for recovery.

If you are a compulsive endurance athlete and cannot bear the thought of only running three times a week, here is your fourth workout: Do a tempo run on Wednesdays.

You might think that such an approach would make training easy. In fact, it makes it harder.

Most runners are middle-of-the-road runners. That’s why they’re middle-of-the-pack runners. They run too slowly to get faster and too fast to recover and get stronger. They tend to run everything down the middle. They don’t improve, and they don’t recover. That’s why I recommend doing only three runs a week. There’s time to recover and then run hard (again).

To read more about the types of running sessions follow this link to view the full article http://running.competitor.com

What surface should you run on to avoid less ground reaction forces and potential injury?? 

EWE_025.jpgAmong other factors, suboptimal surfaces have been linked to the incidence of lower limb running injuries; not only the surface itself influences the occurence of injuries, but also the extent to which biomechanical adaptations take place in order to cope with a specific running surface. 

In this study, 47 adult recreational runners performed two running trials at 12 km*h-1 on asphalt, concrete, natural grass and rubber, while plantar pressure distributions were measured using an in-shoe pressure sensors. Peak pressure, pressure-time integral and contact time were determined over the plantar surface. 

As expected, grass attenuated pressure variables more than asphalt, concrete and rubber; this difference was significant and most distinct in the central rearfoot, lateral rearfoot and lateral forefoot. Peak pressures were reduced by 16% and moreover, pressure distribution over the rearfoot was in a “neutral” fashion on grass, while on more rigid surfaces, peak pressures shifted laterally. 

Surprisingly, the rubber surface – which was expected to be relatively compliant – did behave very similar to asphalt and concrete, presenting greater pressure values. In order to prevent running injuries, grass should be considered as the optimal surface, as it is more compliant and provides a better pressure distribution over the different regions of the rearfoot. > From: Tessutti et al., J Sports Sci 30 (2012)1545-1550. All rights reserved to Taylor & Francis.

New to running or want to start running but not sure about your programme?

Follow this link for some hot tips and programmes geared towards getting you to the start line.