Case Study: Injury Recovery and Rebuild for a Competitive Runner in Hemel Hempstead
Client: Rhys Rowlands
Location: Hemel Hempstead, UK
Date of Project: Ongoing (Started in 2025, progressing toward 2026 race season)
Type of Client: Competitive amateur runner (steeplechase and cross country)
The Challenge - Returning from a Major Injury Layoff
Rhys came to us after a frustrating injury that had cut his 2024 season short. He’s a committed runner who races cross-country and steeplechase, and this was the first extended break he’d had to take. Like many athletes, he didn’t just want to return to running, he wanted to do it properly, with structure, perspective, and a more robust foundation.
We knew from the start that this wouldn’t be a quick turnaround. The aim wasn’t just short-term rehab, but a longer-term plan that would carry him all the way to a strong and consistent 2026 race season.
Our Approach - Analysis, Rehab and Rebuild
The first step was to review what had happened in the months leading up to the injury. Together, we looked at Rhys’ training load, race schedule, recovery practices and fuelling. It quickly became clear that he’d been through a tough period: a high volume of racing, some unintentional weight loss, and signs of overload that had crept in slowly.
We brought in a physiotherapist to get a clear diagnosis, then agreed on a sensible offloading phase. That gave the injury space to settle and gave us time to shape the next phase of work.
From there, we focused on:
- Building awareness of red flags that can signal overload
- Introducing better fuelling strategies to support training and recovery
- Adding structured cycling sessions to build aerobic capacity without added running load
- Shaping a progressive return-to-run plan based on quality, not just volume
Rhys has good speed, no doubt about that. But we’d often seen him fade late in races. So we used this time to target his aerobic development and improve his resilience in longer efforts.
Making It Enjoyable and Effective
The introduction of cycling has been a bit of a turning point. Rhys has embraced it, even dipping his toe into Zwift racing, which has given him a new way to challenge himself without overloading the injury site. It’s also helped shift the focus from what he can’t do yet to what he can do well.
We’ve also had some really open conversations about nutrition. It’s not always easy to talk about energy availability, but it plays such a big role in injury risk and performance. By supporting better fuelling habits, we’re giving Rhys a stronger base to train from, both physically and mentally.
Early Results and Encouraging Signs
At a recent cross-country race, Rhys ran strongly and could feel the difference. It wasn’t a PB or a statement result, but it didn’t need to be. What mattered was how he moved, how he felt, and the way he carried himself through the effort.
We’re still early in the process, and we’re in no rush. This season is all about building consistency, avoiding setbacks, and preparing him to compete well in 2026. The foundations we’re laying now will make the difference later.
What Success Looks Like So Far
- Safe return to structured training after injury
- Strong early season cross country performance
- Improved fuelling habits and energy availability
- Introduction of cycling to support aerobic development
- Clearer understanding of training load, red flags and recovery strategy
- A more sustainable, well-rounded programme going into a key development year
Trusted Support for Runners in Hemel Hempstead and Beyond
This case highlights what’s possible when injury rehab is combined with performance planning. Rhys’ story is ongoing, but already reflects the value of a measured return, cross-discipline thinking, and a coaching relationship built on trust.
Whether you’re managing a recent injury or planning your next season, we’re here to help you take the next step, safely and with purpose.
Email: doug@venture-performance.co.uk
Phone: 07734154181