Case Study: Returning to Peak Performance After Illness for a Masters Runner in Berkhamsted

Client: Kate Rennie
Location: Berkhamsted, UK
Type of Client: Masters runner
Date of Project: Ongoing
Services Provided: Running coaching and performance support

The Challenge: Loss of Confidence Following Illness

Kate Rennie is an exceptional masters runner, with international cross-country medals and national records to her name. Running has been central to her life for many years, providing both competitive focus and personal fulfilment.

Last year, Kate suffered a significant respiratory illness, which had a lasting impact on her health and training. Following the illness, she developed exercise-induced asthma, something she had not previously experienced. This disrupted her consistency and left her uncertain about how her body would respond to harder efforts.

What made the situation particularly challenging was not just the physical limitation, but the loss of confidence that followed. Sessions that had once felt routine became unpredictable, and Kate began to question whether she could return to her pre-illness level, or whether running would ever feel the same again.

Assessment and Understanding the Bigger Picture

Rather than focusing solely on symptoms, our work with Kate began by stepping back and looking at the wider context of her training and lifestyle.

We reviewed several key areas together:

Habitual training patterns and long-term load
Overall intensity distribution
Work and life commitments outside of running
Recovery habits and available downtime

Kate is extremely committed and has a tendency to push herself hard. Combined with a busy life, this can allow fatigue to accumulate quietly over time. As we reviewed her history, it became clear that the severity of her illness may have been influenced by burnout. In many ways, her body appeared to be asking for a period of genuine reset.

From a performance perspective, Kate’s profile was clear. She had excellent aerobic fitness and long term durability, but following illness, she felt far less confident when it came to speed and intensity.

The Solution: Offloading Intensity and Rebuilding Confidence

After discussion, we agreed that the priority was to give Kate’s body the space it needed to recover properly. For several months, her training was deliberately simplified, with intensity removed to support both physical recovery and confidence.

The initial phase focused on:

Easy aerobic running to maintain fitness
Short strides to retain movement quality
Reduced overall intensity to lower physiological stress

This approach maintained consistency while removing pressure. It allowed Kate to reconnect with the enjoyment of running, without the expectation of hard sessions or immediate performance outcomes.

Working at lower intensity also gave Kate the opportunity to address her perceived weakness, speed, in a controlled and low-risk way. Rather than forcing intensity, the emphasis was on relaxed mechanics, confidence, and consistency.

After three to four months, Kate’s respiratory symptoms had settled. At this point, we were able to carefully reintroduce more conventional speed work, progressing toward a structured plan aimed at the British and Irish Masters Cross Country Finals.

Results: From Uncertainty to Gold

The results of this patient and measured approach have been extremely positive.

Kate went on to win Gold at the British and Irish Cross Country Masters Finals, a result that reflected not just fitness, but renewed belief in her body. More recently, she competed at the Hatfield 5, finishing very close to her pre-illness personal best.

Most importantly, Kate reports that she feels strong, fast, and is once again enjoying her running. The doubt and frustration that followed her illness have been replaced with confidence and motivation.

Project Outcomes Summary

Successful recovery following a significant respiratory illness
Return to structured training with confidence
Gold medal at the British and Irish Cross Country Masters Finals
Performance close to pre illness personal best at the Hatfield 5
Renewed enjoyment and belief in her running

Supporting Masters Runners in Berkhamsted and Beyond

Kate’s case highlights the importance of recognising when to step back in order to move forward. By reducing pressure, respecting recovery, and rebuilding patiently, it is possible to return not only to competition, but to high-level performance and enjoyment.

At Venture Performance, runners are supported through illness, injury, and performance challenges with an individual approach that considers the whole person, not just the training plan.

Email: doug@venture-performance.co.uk
Phone: 07734154181

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.