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