Nicky Edwards

Helping people run faster, further and stronger using The PHYSIO Method coaching. Injury prevention and rehabilitation.

Physio and Run Coach for the Children with Cancer UK and Brain Research UK London Marathon teams

12/08/2026

The First Endurance range is now available at

The cappuccino Ultragen Recovery Mix was 👌

There’s a link in my bio with a discount code 🥰

10/08/2026

Discus cage - 1, Nicky - 0 🤦‍♀️

I was competing as a non-scorer at the weekend at the clubs last league meet of the year and it was a DISASTER!

When I went to register I was told that I couldn’t compete as my club already had a non-scoring competitor. A few phone calls, some helpful words from our team captains and a discussion with a more senior official meant at the last minute I was able to compete.

After this fiasco (and a stressful couple of days from other sources and lack of sleep) my mind was frazzled and my MS symptoms went through the roof! My balance went AWOL and my feet were so painful. I got in my head and lost my confidence. I struggled with getting round far enough in the turn and hit the cage on all 3 attempts 😳

If I was a scoring competitor I would have done a standing throw to get a score with the intention of qualifying for an extra 3 throws. As a non-scorer I was only entitled to 3 throws. As I’m aiming to hit the 30m mark in competition it was a case of all or nothing on the final throw.

And this weekend it was nothing.

In running I can fight and push through adversity.

But the discus is technical and requires composure and precision. I did not have that on the day and it showed in the result.

A lot of lessons learned to take into training and future competitions.

On the plus side, prior to the discus fiasco I ran the 400m to help the team get a point and ran 0.03 seconds slower than the Para Academy entry standard. Not bad considering it’s not my event and I ran in my Nike Vomeros while everyone else was in starting blocks and wearing spikes 🤣

Trying to find the positives after a less than positive weekend.

03/08/2026

The new Maurten 480 Gel Mix has arrived!

I’m a massive fan of gels and Drink Mix, so I was really excited to give the new Maurten 480 Gel Mix a try.

It’s a new consistency that’s thicker than Drink Mix, but looser than a gel, so adds variety to your feeling plan.

It’s compatible with Maurten’s additions so you can flavour it to your preferred taste.

One sachet mixed with 200ml of water provides 120g carbohydrates, enough to fuel a long effort. You can pop it in the fridge overnight it you want to split it across 2 sessions.

It fits in a small soft flask so is easy to store in a pocket or waist belt.

Head over to and give it a try. There’s a link in my Bio for a 5% discount code 👌

01/08/2026

Right now, I’m combining endurance running with discus training.

Both place very different demands on my body, but both require strength, power and, most importantly, the ability to recover so I can train again.

Creatine helps to reduce accumulated fatigue and support my recovery between sessions, so I can maintain the quality and consistency of my training throughout the week.

And consistency is key with creatine too. I take it every day, including rest days, even on rest days. Because rest days are when the recovery and adaptation happen.

Creatine isn’t just a strength supplement. It can be a valuable ally for endurance athletes too and it’s now part of my everyday training routine.

Gifted product from and

26/07/2026

That was SCARY! First discus competition in over 30 years after just 4 weeks of training 🫣

I’m so relieved that it went really well. My best throw was 27.46m. This is way short of what I was showing as a teenager (but I didn’t have multiple sclerosis then 😆), but it’s a really I’m good start.

The standard required to even be potentially considered for the England Athletics Para Academy is 28.77m.

I need to throw at LEAST that before the deadline on 14th September.

I’ve got a few more competitions before then, including the Vets competition tomorrow with and the British Masters Track & Field Championships on 13th September.

I’m going to try and find more competitions to get as much competition practice as possible to optimise my chance of success 🤞

24/07/2026

Here’s what happens when you skip hip abductor/glute strengthening:

𝐓𝐡𝐞 𝐢𝐧𝐣𝐮𝐫𝐢𝐞𝐬 𝐭𝐡𝐚𝐭 𝐋𝐎𝐕𝐄 𝐰𝐞𝐚𝐤 𝐠𝐥𝐮𝐭𝐞𝐬:

* Patellofemoral pain syndrome (Runner’s knee)
* Iliotiial band syndrome (ITBS)
* Gluteal tendinopathy
* Shin splints
* Plantar fascia and achilles issues
* Hamstring tendinopathy
* Low back pain

Here are 3 simple evidence based, highly effective glute strengthening exercises you can do at home:

𝟏. 𝐇𝐢𝐩 𝐓𝐡𝐫𝐮𝐬𝐭𝐬 (𝐁𝐚𝐫𝐛𝐞𝐥𝐥 / 𝐃𝐮𝐦𝐛 𝐛𝐞𝐥𝐥 𝐨𝐫 𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠)

* Extremely high glute max activation in EMG research
* Improves running propulsion + acceleration mechanics
* Builds posterior chain strength without overloading the back
* Progress to single-leg hip thrust for advanced stability

𝟐. 𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐒𝐭𝐞𝐩-𝐃𝐨𝐰𝐧 / 𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠 𝐒𝐭𝐞𝐩-𝐃𝐨𝐰𝐧

* One of the highest EMG activators of glute med
* Trains control of hip adduction + internal rotation
* Proven effective for PFPS, ITB syndrome, and hip tendinopathies

𝟑. 𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠 𝐑𝐨𝐦𝐚𝐧𝐢𝐚𝐧 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭

* High activation of glute max + deep hip rotators
* One of the best single-leg stability exercises for runners
* Improves pelvic control during stance phase (reduces hip drop)

Aim to do 2 sets of 5-8 repetitions. If that’s too easy, increase the weights.

𝐒𝐚𝐯𝐞 for later and 𝐒𝐡𝐚𝐫𝐞 with a running friend who would also benefit.

𝐅𝐨𝐥𝐥𝐨𝐰 𝐦𝐞 for running and injury prevention and rehabilitation advice.

22/07/2026

7 exercises for runners to help you prevent injury and get stronger and faster

As a Physiotherapist, run coach and ultra runner these are some of my favourite exercises (follow along as I’ll share some more soon).

These can be done at home or in the gym. Load them up with kettle bells or dumbbells as you get stronger

✅ Lateral step downs
✅ Single leg RDLs
✅ Copenhagen planks (start without the weight and add it in as you get stronger)
✅ Single leg sit to stand
✅ Cable trunk rotation (you could do these with a resistance band)
✅ Bridging (isometrics and through range)
✅ Calf raises (isometrics like these shown and through range with my heels off the edge of a step)

Notice how lots of these are single leg?

That’s because running is actually a single leg sport as you transition from one leg to the other.

Training single leg balance, strength and stability will help you prevent injury and improve your running performance.

Doing these even just once a week will really help

Save for later and share with a friend who would benefit from these exercises ❤️

Follow me for running & injury advice and tips 🙋‍♀️

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Chorleywood
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