GETTING BACK TO RUNNING | Morning routine | Physio exercises - Flora Beverley

Aug 13, 2025

Intro: This is a quick summary of GETTING BACK RUNNING | Morning routine | Physio exercises from Flora Beverley. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Gradual sunrise alarm and a ginger juice to start the day.
Run to physio and back: 2 km each way (4 km total) as the longest run so far, adding 1 km each run and never running on consecutive days.
IT‑band syndrome rehab focuses on strengthening the hip/IT band muscles rather than stretching; key exercises include glute bridges, side‑lying leg lifts, and controlled movement drills.
Rehab plan: run on alternate days, add 1 km per run if pain‑free; if pain, repeat previous distance and rest one day.
Strength training 5×/week (light resistance, boxing) plus 5 physio sessions, no heavy weights yet.

Workout Example:

Warm‑up: 5‑minute easy jog (2 km) to physio.
Physio circuit (repeat 2–3 times):
- Glute bridges – 15 reps
- Side‑lying hip abduction – 12 each side
- Clamshells – 12 each side
- Single‑leg dead‑lift (body‑weight) – 8 each leg
- Controlled knee‑to‑chest stretch – 30 s each leg
Run back (2 km) at an easy pace.
Cool‑down: walk 5 min, stretch hips/knees.
Add a kilometre to the next run if you felt fine; otherwise repeat same distance next session.

Closing Note: Give this routine a try today—adjust the distances and paces to fit your current level using the Pacing app. Keep progressing, and you’ll be back to longer runs in no time!